Insulin resistance is the cause of most deaths in our modem times. The medical conditions that are directly and indirectly from insulin resistance are the number one killers in the world. But the condition is our negligence and eating lifestyle, which we can easily control. Why should we die then?
However, many people do not recognise it. Insulin resistance is the cause of four groups of diseases that kill most people today, more than combined deaths from the rest of diseases. These include cardiovascular diseases, cancers, respiratory diseases and diabetes.
- What Is Insulin Resistance?
- Why Should It Bother Us?
- What Are The Dangers Pose By Insulin Resistance?
- Why Should We Control It?
First of all, let’s look at some signs that are likely to be symptoms of insulin resistance; skin tags on your body, patches of dark, velvety skin called acanthosis nigricans in your body, if you have sleep apnea and cannot sleep, if you cannot run for a meter without panting, your blood pressure is always high over 130/80 mmHg, your cholesterol level is under 40 mg/dL, you are diabetic with fasting glucose over 100mg/dL, fasting triglyceride level is over 150 mg/dL or
your waistline is over 89 centimetres (35 inches) if woman and over 102 centimetres (40 inches) if man. These are likely signs of insulin resistance and you should do everything to heal yourself before it gets late.
Risk Factors and Causes of Insulin Resistance Are Many, But There is Only One Thing To Observe.
Things that can make insulin resistance more likely include obesity, especially belly fat, inactive lifestyle, diet high in carbohydrates and sugars, eating at short intervals always, gestational diabetes, health conditions like nonalcoholic fatty liver disease and polycystic ovary syndrome, a family history of diabetes, smoking, ethnicity -- it’s more likely if your ancestry is African, Latino, or Native American, age -- it’s more likely after 45, hormonal disorders like Cushing’s syndrome and acromegaly, medications like steroids, antipsychotics, and HIV medications and sleep problems like sleep apnea. However, what you should look at is eating of processed carbohydrates and sugars. And also avoid eating more than twice a day every time.
WHAT IS INSULIN AND INSULIN RESISTANCE
Insulin is a hormone in the body that converts excess glucose in the blood to a form called glycogen to be stored as fats for the use by the body in future as energy source. The foods and drinks we take into our bodies mostly break down into sucrose, glucose and fructose, which are the main energy sources for our bodies.
Sucrose, glucose and fructose are all simple carbohydrates or simple sugars. Our bodies like to use glucose as its energy source (glucose is the preferred energy source for our muscles and brain) so we will use any glucose we eat and also break down most carbohydrates into glucose which is then either stored or used immediately.
Fructose, or “fruit sugar,” is naturally found in fruits, honey, agave and most root vegetables. Moreover, it's commonly added to processed foods in the form of high-fructose corn syrup. Fructose is sourced from sugar cane, sugar beets and corn.
Glucose, on the other hand, is from sugars and carbohydrates or starchy foods, tuners, cereals and others. Our bodies get energy and calories from carbohydrates, protein, and fat, but our main source of energy is from carbohydrates and sugars. Our bodies convert carbohydrates into glucose, which is the energy source most preferred by our body.
Fructose is used mainly by the liver. So excess fructose gets stored in the liver as glycogen. Our liver can therefore become fatty if we consume excess fructose. But excess glucose is converted into fatty acids and circulated to other parts of the body and stored as fat in adipose tissue with the help of insulin. When there is an overabundance of fatty acids, fat also builds up in the liver as well.
When we eat or drink, especially sugary substances or carbohydrates and fruit concentrates, they break down or metabolise first into sucrose, and then to glucose and fructose. The liver converts the fructose into glycogen and stored it in the liver as fats for its future energy. The excess glucose in the blood is metabolised with the help of insulin to fatty acids and stored in tissues in the body called adipose tissues as fats. Excess glucose in the blood develops into a condition called diabetes.
Insulin therefore, is an important hormone in the body. It control diabetic condition in the body by converting excess glucose in the blood to fatty acids. But when the hormone is higher than normal for a long period of time, it develops into a dangerous condition called insulin resistance.
Insulin assists glucose to get into our cells to be used for energy so it is secreted when the body detects high levels of glucose in our blood but not when there’s high levels of sucrose or fructose. Virtually every cell in our body is able to metabolize glucose. Eating too much sugar or carbohydrates causes high blood levels of glucose which in time damages our insulin metabolism.
What Is Insulin Resistance?
Insulin resistance is a condition where excess insulin circulates in the blood, but the cells cannot utilise it. This condition occurs when cells in the muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells. It occurs when insulin levels are sufficiently high over a prolonged period of time causing the body to become insensitivity to the hormone.
The likely reason of insulin resistance is eating too much carbohydrates and sugars too often at short intervals. Eating carbohydrates and sugars too often at short intervals for a long period of time affects insulin metabolism and causes the condition of insulin resistance.
By insulin resistance condition, excess sugar circulates in the body, but the cells are become less sensitive to the actions of insulin and at the same time the body absorbs less energy. That means, all the sugars and carbohydrates one eats pile up in the blood in the form of glucose and the excess energy are also not utilise.
The consequences are that the fats in the body are not utilised as well as the other energy sources of the body. These then result into belly fats, fatty muscles and organs as well as diabetic and hypertensive conditions with consequence of liver, kidney and heart problems, strokes and cancers and other fatal sicknesses and diseases.
One quick solution is to put wide intervals between consumption of carbohydrates and sugars, especially processed carbohydrates, and avoidance of sugary substances, juices and snacks. You must also adapt intermittent fasting, which is explained later in this discussion.
METABOLIC AND INFECTIOUS DISEASES
(A) Infectious Diseases And Sicknesses
Infectious diseases and sicknesses are communicable conditions that are caused by microbes such as bacteria, fungi and viruses. These are sicknesses and diseases such as smallpox, influenza, measles, polio, cholera, HIV AIDS, tuberculosis or COVID-19 and others. Malaria, a mosquito-borne infectious disease caused by the Plasmodium parasite, sleeping sickness, or African Trypanosomiasis, also known as “sleeping sickness”, a disease caused by microscopic parasites of the species Trypanosoma brucei and transmitted by the tsetse fly (Glossina species), found only in sub-Saharan Africa and dengue fever, also a mosquito-borne tropical disease caused by the dengue virus are all infectious diseases and sicknesses.
(B) Metabolic Diseases And Disorders
A metabolic condition is a condition that is caused by metabolic processes in our body. Metabolic condition is non-communicable or infectious. Metabolism is the process by which our body converts what we eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy our bodies need to function.
A metabolic disorder is a disorder that negatively alters the body's processing and distribution of macronutrients such as proteins, fats, and carbohydrates. Metabolic disorders can happen when abnormal chemical reactions in the body alter the normal metabolic process.
Examples of diseases and sicknesses caused by metabolism include cardiovascular diseases, cancers, respiratory diseases and diabetes.
Infectious diseases and sicknesses can be healed by the use of medications, injections and vaccines. The treatments eliminate the causative microorganisms. However, metabolic diseases and sicknesses cannot be healed, they can only be treated or managed, but they can’t be healed or eradicated. If someone has a metabolic condition, no medication can heal it alone, the treatment must be combined with eating lifestyle, exercise and change in daily lifestyles.
Metabolic diseases and sicknesses are non-communicable. They are generally referred to as Non-Communicable Diseases (NCDs). The NCDs kill more people in the world than the infectious or communicable diseases and sicknesses. NCDs kill 41 million people each year, equivalent to 71% of all deaths globally according to medical statistics.
- Each year, more than 15 million people die from a NCD between the ages of 30 and 69 years; 85% of these "premature" deaths occur in low- and middle-income countries.
- 77% of all NCD deaths are in low- and middle-income countries.
- Cardiovascular diseases account for most NCD deaths, or 17.9 million people annually, followed by cancers (9.3 million), respiratory diseases (4.1 million), and diabetes (1.5 million). Cardiovascular diseases include hypertension, Ischemia, myocardial infarction (MI), commonly known as a heart attackstrokes and others, respiratory diseases include asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, pneumonia, and lung cancer.
- These four groups of NCDs; cardiovascular diseases, cancers, respiratory diseases and diabetes, account for over 80% of all premature NCD deaths.
Metabolism is the body’s way to generate energy. Our body needs energy always for its functions, such as pumping of blood, storage processes, for metabolism, growth processes, keeping the body warm and many others. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what we call metabolism.
Several factors determine our individual basal metabolism, including:
- Our body size and composition. People who are larger or have more muscle burn more calories, even at rest.
- Our sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories.
- Our age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
Energy needs for your body's basic functions stay fairly consistent and aren't easily changed.
In addition to our basal metabolic rate, two other factors determine how many calories our body burns each day:
- Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food we consume also takes calories. About 10 percent of the calories from the carbohydrates and protein we eat are used during the digestion and absorption of the food and nutrients.
- Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories our body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories we burn each day.
Scientists call the activity we do all day that isn't deliberate exercise Non-Exercise Activity Thermogenesis (or NEAT). This activity includes walking from room to room, activities such as gardening and even fidgeting. NEAT accounts for about 100 to 800 calories used daily.
Metabolism and Weight
It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs.
Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing's syndrome or having an underactive thyroid gland (hypothyroidism).
Unfortunately, weight gain is a complicated process. It's likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle, including sleep, physical activity and stress.
All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.
While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.
A closer Look At Our Physical Activity and Metabolism
While we don't have much control over the speed of our basal metabolism, we can control how many calories we burn through our level of physical activity. The more active we are, the more calories we burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe fidget more — than others.
Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in our daily routine.
If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
Experts also recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps build muscle. Muscle tissue burns more calories than fat tissue does.
Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and doing housework burn calories and contribute to weight loss.
No Magic Formula
Don't look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects.
Dietary supplement manufacturers aren't required by the U.S. Food and Drug Administration to prove that their products are safe or effective, so view these products with caution. Always let your doctors know about any supplements you take.
There's no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.
The Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. If you can add some physical activity to your day, you'll accomplish your weight-loss goals even faster.
What About Intermittent Fasting (IF)?
To achieve a lasting result to insulin resistant and metabolic problems, we should minimise the rate we eat and drink fluids apart from water, especially carbohydrates and sugary substances and drinks. Excess calories are not the main problems, but carbohydrates and sugars. Insulin response to carbohydrates and sugars are higher than to other foods and drinks, which are not carbs or sugar.
The problem of calories are therefore, not necessarily any calories. Calories from fats, proteins and Keto diets do not affect our insulin as much as carbohydrates and sugars do.
So, first, we should reduce our calorie intake. And second, we should drastically reduce eating carbohydrates and avoid entirely the eating and drinking of any sugar, sugary substance or sugar product.
This alone would not be enough for many people whose body has the tendency to put on weight at any calorie intake. To most of us, permanent Intermittent Fasting (IF) is the only solution. If you have a condition which demands that you eat frequently, consult your medical doctor. Most people as well should speak with their doctors before doing any long fasting.
Intermittent Fasting means you fast most part of the day for life. What it means is that instead of eating 3 or times a day, you are going to limit ii to two times or once a day. Two meals a day is nicknamed 2MAD and one meal a day is OMAD. If you have a stubborn body weight from fats, we require OMAD with additional complete fasting for a day, two or three once every month.
Intermittent Fasting is the eating lifestyle of the ancient people. Eating three or more times a day with snacks and sugary drinks as we do in modern times are not what the stone age people ate and lived, they gathered what they got a day and most times, they got nothing at all to eat.
The olden and stone-aged people lived longer than modern-day people. While the people of the olden days lived up hundreds of years without modern medicine and medical technologies, today people live less than hundred years. And the on,y reason is the eating habits and eating lifestyle of the modern life.
In 2MAD or OMAD, we are trying to mimic the eating pattern and lifestyle of the stone-aged people. We therefore, do not want to take snacks, soft drinks and sugary drinks and fruit juices, which contain mainly fructose and glucose and added sugars, because the stone-aged people did not have such things. And the absence of those beverages, drinks and snacks enabled them live healthier and longer than modern times with technological breakthroughs in medicine.
In both 2MAD and OMAD, you skip breakfast. If you are unable to train your body this way, you are not going to shed the excess fats or ever bring your body to healthy conditions.
During Intermittent Fasting, 2MOD or OMAD, you should drink water with minerals or coffee, tea and broth, also known as bouillon. Don’t add sugar to the coffee or tea, but you can add cream or fatty milk with 7.5 or 10% fat, but not the 1.5 or 3.5% fats, because there are more sugars added to the low fat milk.
I wish you a healthy living and a long life!