Boost Insulin's Sensitivity and Performance Using Lifestyle Modifications

Diabetes Mellitus affects tens of millions of people throughout the world. Regardless of age, gender, ethnic background, or religious beliefs, all patients face the same prognosis when diabetes is discovered. That is, to keep blood sugar levels as close to normal as possible and delay the onset of complications such as heart disease, stroke, retinopathy, kidney failure, neuropathy and infections.

The pancreas regulates the amount of sugar, or glucose, in the blood by releasing insulin, which is the hormone responsible for converting glucose found in the blood into energy. Once the excess sugar from the blood has been converted into energy and passed through to the cells where it is needed the pancreas stops releasing insulin. Any excess sugar still remaining in the body is picked up and stored in the liver as glycogen. When the pancreas detects low blood sugar levels it releases glucagon, a hormone that triggers the liver to convert glycogen into glucose so that it can be released back into the blood providing a continuous supply of glucose for the body's energy needs. Simply put, the pancreas releases insulin when blood sugar levels rise and glucagon when they fall to ensure an adequate amount of sugar is on hand at all times to meet the body's energy needs.

There are two forms of diabetes that disrupt the delicate balance provided by the pancreas causing blood sugar levels to rise and fall erratically. Type-1 diabetes, also known as Juvenile Diabetes or Insulin Dependent Diabetes, appears during infancy or childhood. People with type-1 diabetes produce little or no insulin as a result of an autoimmune disease that attacks and destroys the insulin producing beta cells in the pancreas. Type-2 diabetes, also known as Adult Onset Diabetes or Non-Insulin Dependent Diabetes, appears in adults. People with type-2 diabetes don't produce enough insulin or can't properly use the insulin being produced. The underlying cause for type-2 diabetes is not as "black and white" as with type-1 diabetes. There is no assault occurring on the insulin producing beta cells in the pancreas by the body's immune system, in fact people with type-2 diabetes can produce insulin. So what's the problem?

For most people with type-2 diabetes the cause is insulin resistance, however, slow-working pancreatic beta cells, poor interaction between the pancreas and liver or the pancreas' inability to keep up with the body's increased insulin needs due to obesity can also cause diabetes to develop.

Restoring the balancing act performed by the pancreas is essential for the survival of people with diabetes. Daily insulin injections, usually self-administered three or more times a day, are given to people with type-1 diabetes and oral medications are often given daily to people with type-2 diabetes to help the pancreas regain control of the erratic and harmful fluctuations in sugar levels.

For people with type-1 diabetes insulin injections are a must. Without the production of insulin there is no way for the pancreas to convert glucose into energy, which eventually will lead to cell starvation and imminent death. Until a cure is found, the type-1 diabetic must step in for the pancreas and supply the body with insulin in order to convert glucose into energy and regulate unstable blood sugar levels. Dietary modifications and regular exercise are helpful to the type-1 diabetic for managing blood sugar levels, however, without insulin they will die.

People with type-2 diabetes have greater flexibility when it comes to managing erratic glucose levels. Differing from type-1 diabetes, where insulin injections are mandatory for survival, medication, although routinely prescribed, is not imperative for survival nor is it the only method for stabilizing blood sugars. Changes in dietary and exercise habits have been shown to be effective in not only delaying the onset of diabetic complications but also have resulted in some patients experiencing a return to normal blood sugar levels.

According to Dr. Ray D. Strand, author of What You're Doctor Doesn't Know About Nutritional Medicine May Be Killing You, the focus of treating type-2 diabetes needs to be shifted from treating blood sugar levels solely with medication to addressing the underlying causes of diabetes and insulin resistance through lifestyle changes.

"First, we need to pay more attention to insulin resistance, the underlying problem in the overwhelming majority of cases of type-2 diabetes mellitus, and not simply focus on treating blood sugar levels. Second, we need to aggressively encourage lifestyle changes that will improve insulin sensitivity."¹

Dr. Strand, who appeared on "The Breakfast Show" program aired in Malaysia in late March, has witnessed phenomenal results in his medical practice with both borderline and type-2 diabetic patients who follow a modest exercise regimen, eat low-glycemic carbohydrates combined with good protein and good fat and take some basic nutritional supplements to improve insulin sensitivity.

Dr. Strand's dietary recommendations, consuming good proteins, good fats and low-glycemic carbohydrates at each meal and snack, utilize the components found in specific foods to prevent the irregular spiking of blood levels that cause diabetes and the complications associated with the disease.

When choosing good proteins and good fats, persons with diabetes should select those derived from vegetables, vegetable oils and cold water fish such as avocado, olive oil, nuts, beans, soy, mackerel, tuna, salmon and sardines. These foods are the best sources of protein and fat because they lower cholesterol levels and lessen the risk for heart disease and stroke.

According to researchers at the University of Toronto, some carbohydrates are converted into glucose and enter the bloodstream at a faster rate than others. The data, referred to as the Glycemic Index, collected through their research indicates that complex carbohydrates, which have a glycemic rating of 55 or below, such as soybeans, barley, cauliflower and strawberries release their sugars slower than other carbohydrates. For a type-2 diabetic this means the blood sugar won't jump off the chart after eating. And, that means not having to struggle with medication to bring the level back down.

Eating low-glycemic carbohydrates in conjunction with the proteins and fats listed above not only eliminates the after eating blood sugar level elevation but also reduces the risk for developing heart disease. According to Dr. Strand, "When you eat this way, instead of stimulating the release of insulin, you stimulate the release of the opposite hormone called glucagon. Glucagon utilizes fat, lowers blood pressure, decreases triglycerides and LDL cholesterol and raises HDL cholesterol." ²

Exercise is another way to improve insulin sensitivity and help stabilize erratic blood sugar levels. Moderate exercise such as a 10-15 minute brisk walk, 60 minute leisurely walk, 10-15 minute bike ride or 10-15 minute workout on the treadmill on a daily basis can make a tremendous difference in improving insulin resistance according to Dr. Zaharedin Abdullah, MBBS, a general practitioner at the People's Clinic in Meru, Malaysia. "Studies show that exercise makes patients more sensitive to their own insulin. Exercise causes the release of the hormone adrenaline, which stimulates the release of insulin. The body then uses the insulin to move glucose from the blood into the cells where it is needed."

Managing blood sugar levels is a frustrating experience for diabetics however by modifying their diets and initiating a moderate exercise program daily both type-1 and type-2 diabetics are finding the daily struggle less of an obstacle. And, that's news worth celebrating.

References:

¹ Ray D. Strand, M.D., What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You, Advantage Quest Publications, pg. 154

² Ray D. Strand, M.D., What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You, Advantage Quest Publications, pg. 157