Reverse insulin resistance baturally

WHAT insulin resistance? It is also referred to as borderline diabetes. This metabolic disorder is a result of the modern-day lifestyle. Insulin resistance is linked to a higher likelihood of developing several metabolic disorders, such as type 2 diabetes mellitus, hypertension, dyslipidemia, and cardiovascular diseases. This suggests that timely treatment of PCOS could delay the onset of type 2 diabetes mellitus and other significant health risks in the long term.

Insulin resistance can be reversed by changing your diet, adopting a healthier and balanced lifestyle, and consuming specific herbal preparations. This condition is essentially a form of abnormally high blood glucose levels, where the pancreas produces more insulin than usual. However, blood glucose levels remain normal as long as enough insulin is produced by the pancreas to clear glucose from the blood. Once the pancreas is unable to cope, the blood glucose levels start to rise, initially after meals, and eventually even when one is fasting.

This disorder affects women and men but is most commonly seen in women. Insulin resistance causes an imbalance in androgens and results in disorders such as PCOS, a condition that generally affects many women today. Insulin resistance is now recognised as a basic underlying pathology of PCOD and is found in approximately 50 to 70% of patients.

Causes:

- Low metabolism

- Consumption of excess sweet foods, processed foods, and high carbohydrates

- Fatty liver

- Lack of exercise

- Sedentary lifestyle

- Vitamin and mineral deficiencies

- Sleeping during the day

- Stress genetic factors

Symptoms:

- Sweet tooth cravings

- Unusual weight gain or weight loss

- Brain fog

- Elevated testosterone levels

- Increased hunger and thirst

- Dark, velvety patches in body folds and creases

- Blurry vision

- Dry or itchy skin, etc.

What does the research show – evidence-based remedies?

- Supplementing with Berberine: biochemical studies have shown that berberine improves insulin sensitivity and insulin secretion. For centuries, Ayurveda has used turmeric for many conditions. The active compound in turmeric is curcumin, which possesses anti-inflammatory and antioxidant properties. Research indicates that curcumin supplementation may help alleviate insulin resistance and improve insulin sensitivity by modulating inflammatory pathways and enhancing glucose uptake by cells.

- Amalaki: also known as Indian gooseberry, it is a rich source of Vitamin C, polyphenols, tannins, flavonoids, and chromium, which contribute to its anti-diabetic and antioxidant properties. In a clinical trial, amla extract was taken for 90 days - the results showed that it significantly reduced fasting blood sugar, postprandial blood sugar, and HbA1c in patients with type 2 diabetes and dyslipidemia. Its efficacy is comparable to or better than metformin.

- Triphala: a traditional Ayurvedic herbal formulation consisting of three fruits – amalaki (emblica officinalis), bibhitaki (terminalia bellirica), and haritaki (terminalia chebula), has been studied for its anti-diabetic effects. Research suggests that triphala may help improve insulin sensitivity, reduce oxidative stress, and lower blood sugar levels.

- Cinnamon: this is another spice commonly used in Ayurvedic medicine for its potential to improve insulin sensitivity and lower blood sugar levels. Studies have shown that cinnamon supplementation can reduce fasting blood sugar levels and improve insulin sensitivity in individuals with insulin resistance.

- Fenugreek seeds: these are rich in soluble fiber and compounds like trigonelline, which have been shown to improve glucose metabolism and insulin sensitivity. Studies have demonstrated that fenugreek supplementation can lead to a reduction in fasting blood sugar levels and HbA1c, a marker of long-term blood sugar control.

Other recommendations:

- Intermittent fasting has tremendous benefits in improving insulin resistance and preventing the onset of far more chronic diseases.

- Exercise daily, even if it is a 30-minute walk. This can help reverse the condition if you just increase your levels of physical activity. A clinical study has suggested that walking for 7.5km a day for 100 days can normalise your glucose tolerance test.

- Correct your sleeping pattern. Avoid sleeping late at night and try to get up earlier in the mornings, around 5am. An early start to the day improves health.

- Eat foods that are not starchy and are high in fiber, such as cabbage, leafy green vegetables, and barley. Include more foods that have a low glycemic index to prevent those insulin spikes. Bitter vegetables should be your best friend, so include vegetables such as karela, bitter gourd, snake gourd, spinach, moringa, etc.

- Sip on warm water whenever you feel thirsty. This will facilitate the removal of toxins from your gut.

Dr Tamlyn Govender is registered with the Allied Health Professions Council of South Africa to practise Ayurveda. Her Ayurvedic practice is in Pretoria East. Visit www. ayuhealthandwellness.com, or email [email protected]. To learn more or to get more health tips, follow her on Instagram, Facebook, and YouTube @ ayuhealthandwellness. ¡

- Ayurveda has tried and tested methods to treat this condition naturally. Please consult a healthcare professional before taking any of these recommendations.

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