Your Pancreas Working Well

Posted on August 16, 2022 at 03PM

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Health Tips To Get Your Pancreas Working Well and Stop Taking Insulin If You Are Diabetic

Insulin is a hormone that assists the body to process glucose and maintain blood sugar levels at healthy levels. Insulin resistance makes it more difficult for the body to absorb glucose. Luckily, there are specific steps you can take to boost insulin resistance so that you don’t have to take insulin shots no more.

Insulin resistance occurs when the body is not able to take in glucose sufficiently. In the long run, insulin resistance can lead to a wide variety of health issues like poor eyesight, weak limbs and muscles, damage to organs and persistent high blood pressure levels.

Individuals with insulin resistance are often diagnosed as prediabetic, which is a condition that often transforms into type-2 diabetes. Individuals who are insulin resistant are advised to take additional measures to make sure they do not suffer from type-2 diabetes in the future.

Specific lifestyle and diet choices can raise your risk of becoming insulin resistance. Making both lifestyle and dietary changes can lower insulin resistance and boost insulin sensitivity, which reduces your risk of suffering from type-2 diabetes.

In this post, we will look at some lifestyle and dietary changes that you can make to improve your insulin sensitivity. Improving your insulin sensitivity will ultimately help you to get your pancreas to work well again so that you can reduce your reliance on medically prescribed insulin shots.

Foods to Eat

Modern diets often lack essential nutrients like potassium, fiber, calcium, and magnesium. These nutrients are crucial for keep your blood sugar levels under control. Individuals with insulin resistance should deliberately look for foods that include most of these nutrients.

The American Diabetes Association recommends that individuals with insulin resistance should eat healthy and organic foods that will boost their immune systems. It’s vital to understand which foods will help you improve your insulin sensitivity and which foods will raise your blood sugar levels.

The following foods help to lower the risk of developing diabetes as well as improve insulin sensitivity in general:

• Unsweetened yogurt

• Unsweetened teas

• Water, instead of taking sweetened drinks

• Sweet potatoes, that have a less sugar than ordinary potatoes

• Foods that are rich in antioxidants like berries

• Fish with a high omega-3 fatty acid content, like herring, sardines, and salmon

• Protein-rich foods such as nuts, legumes, soy, fish, and lean meats

• Some whole grains like barley, quinoa, and oats

• High-fiber foods such as lentils, and beans

• Citrus fruits like limes, oranges, and lemons

• Tomatoes, because they are an amazing source of vitamins E and C

• Non-starchy veggies like peppers, dark leafy greens and broccoli

Foods to Avoid

Specific foods are more likely to increase your blood sugar levels and risk of developing diabetes. Having a habit of eating sugary and fatty foods can make it difficult for the pancreas to produce adequate quantities of insulin to process glucose. It can also cause reduce the ability of various cells in the body to process sugar. If the cells become too saturated with glucose or sugar, they will begin to have a negative response to insulin.

When this happens, the sugar remains in the blood, which causes you to develop a wide range of health problems that are associated with high blood sugar levels like neuropathy, high blood pressure and kidney failure.

It’s important to significantly reduce or completely avoid the following foods in order to lower your blood sugar levels:

• Foods high in saturated fats like pork, butter, and chocolate

• Fried foods, especially if it is a kind of food that can be cooked in a less harmful way, like veggies

• Dairy from cows like cheese and ghee

• Refined grains like flour-based foods, pasta, rice, and white bread, which have a lower fiber content that whole grain variations

• Sugary sweets like chocolate bars, ice cream, and cupcakes

• Boxed foods and processed snacks

• Starchy veggies like corn, pumpkin, yams (especially without skin, and potatoes

• Alcohol, especially grain alcohol and beer, particularly in large amounts

• Sweetened drinks like fountain drinks, soda, and fruit juices

Finding a Healthful Balance

You can still eat foods on the above list in limited quantities without suffering any long-term effects in terms of insulin sensitivity. The secret is to eat these foods on rare occasions and replace them in your daily diet with more healthy alternatives as often as you can.

Sometimes, eating a small snack can help you satisfy your sweet tooth. This does not mean that you should do this every day. You should focus on sticking to a plant-based and fiber-rich diet that is low in processed sugars. This diet will help you to gradually increase your insulin sensitivity.

Routine exercise also plays a huge role in improving your overall health and reducing your dependency on medically prescribed insulin. During workouts, your muscles absorb all the extra glucose in your system and they don’t use up any insulin in this process. Staying active throughout the day and going on a short walk after eating a meal can help to keep your blood sugar levels under control.

By losing at least 5% of your body weight, you can also boost your insulin sensitivity and become fitter while at it. These health tips can reduce your risk of developing cardiovascular disease, high blood pressure and type-2 diabetes.

Diet Tips

Sticking to a strict diet, like the Mediterranean Diet, can help you get your pancreas working well again. This diet involves using olive oil as your main source of fat, eating fruits for desert, and eating plant-based and seasonal foods. People who follow the Mediterranean diet eat nuts, legumes, poultry, fish and some dairy products as main protein sources.

Followers of this diet are required to restrict their consumption of red meat. They are allowed to drink a small glass of wine during meals. In a recent study, patients who followed this diet lowered their risk of further health complications, including symptoms like insulin resistance, by over 25%.

People should calculate their daily calorie intake depending on their body size and weight loss goals. The Mediterranean diet is one of the many diets that can help you eat healthy. Other diets, like ketogenic diets and DASH (Dietary Approaches to Stop Hypertension) diets can also help you to boost your overall health and reduce your dependency on medical-grade insulin.

These diets work well when you complement them with other healthy lifestyle habits like regular physical activity, sleeping at least 8 hours every day, and managing stress and other mental health conditions.

Glycemic Index (GI)

One of the best ways to improve the health of your pancreas is to eat foods with a low glycemic index or GI.

The GI categorizes carbohydrate-rich foods based on how fast they raise your blood sugar levels. Glycemic load or GL considers the GI of a food plus the serving size.

Foods with a high GI and GL can increase the glucose levels in your blood and exert more pressure on the pancreas to produce more insulin. However, your gut processes low GI and GL carbohydrates slowly and this does not cause your blood sugar levels to spike.

Eating low GI and GL foods is a great way to keep your blood glucose levels under control and boost your body’s insulin sensitivity. It’s important to think about including both GI and GL foods in your diet in order to boost your overall health and keep diabetes symptoms at bay.

Understanding Insulin Resistance

The body requires glucose for energy but most cells in the body cannot process glucose without some help. The pancreas produces insulin which is released into the bloodstream to help body cells convert glucose into energy. Insulin allows cells to process glucose and help to make sure that:

• Liver, fat, muscle, and other cells get the energy they need

• Blood sugar levels remain at a safe level

When a person’s body is resistant to insulin, their cells are less sensitive to insulin. This means the pancreas is forced to secrete more insulin to keep blood sugar levels under control. If the pancreas becomes overwhelmed and cannot sufficiently keep up with the body’s demand for insulin, blood sugar levels spike.

Cells are not able to use up all the excess glucose in the blood and this leads to high blood sugar levels. Over time, high blood sugar levels can lead to type-2 diabetes and other health conditions.

Causes

Research shows that genetic and ethnic factors may raise your risk of being insulin resistant. However, lifestyle choices also play a huge role. Making health lifestyle and dietary choice can significantly lower insulin resistance and in turn reduce your risk of developing type-2 diabetes.

Diet

Diet has an impact on insulin resistance in 2 main ways. First, eating too many calories, whether from excess alcohol, sugar or fat, can lead to excessive weight gain. This raises the risk of insulin resistance. Regular exercise can help to shed off most of these extra calories.

Second, different types of foods can affect insulin resistance. Some foods reduce the risk while others increase it. You should stick to healthy diets, like the Medieterranean, ketogenic or DASH diets mentioned above, or ask a professional nutritionist or doctor for advice on which foods to eat.

Body Weight

Obesity raises the risk of developing insulin resistance. People with a lot of fat around their abdomen and waist, specifically, are more prone to becoming insulin resistant. This is because fat cells produce hormones that may interfere with the work of insulin in the body.

Excess fat around in the waist area may also be associated with chronic inflammation which can cause a wide variety of health complications including insulin resistance. Fat accumulation around the stomach and pancrease area can also affect insulin production.

Sedentary Lifestyle

Lack of adequate physical activity can impact the way insulin is produced in your body. According to the American Diabetes Association, regular exercise is critical to keeping your blood sugar levels under control. Doctors recommend engaging in some form of physical activity after meals. Physical activity causes the muscles to use up the excess glucose in the blood stream without using any insulin. Regular exercise is therefore extremely important to diebetes patients who want to stop takin insulin shots.

Other Risk Factors

Some other risk factors that affect insulin resistance include:
Race: People of Pacific Islander, American, Hawaiian, Indian, Native Alaskan, Hispanic, and African-American descent may be at a higher risk of developing insulin resistance.

Hormonal disorders: Conditions that impact hormone production like acromegaly and Cushing’s syndrome may affect insulin sensitivity.

Underlying Health Conditions: Polycystic ovarian syndrome (PCOS), previous episodes of heart disease or stroke, and high blood pressure can all increase your risk of insulin resistance.

Steroids: Using steroids can increase insulin resistance by up to 80%.
Age: Being over 45 years of age can increase the risk of insulin resistance.

Sleep patterns: Sleep issues like poor sleep and lack of sleep (insomnia) can increase insulin resistance.

Smoking: Smoking can also affect insulin resistance.

Does Prediabetes Always Turn Into Diabetes?

Being diagnosed with prediabetes does not mean that you will develop type-2 diabetes. Prediabetes is reversible if a person makes the right diet and lifestyle choices. Sustaining healthy habits throughout all aspects of your life is one way to ensure your prediabetes diagnosis does not advance to diabetes.

Conclusion

Insulin resistance basically means that the cells in your body are having difficulties absorbing glucose from the blood. Insulin resistance is a common symptom of prediabetes, which is the precursor of type-2 diabetes.

Diet has a significant impact on how your body produces insulin. Eating the right foods as well as managing your weight can help reduce your risk of developing insulin resistance. Eating a plant-based/organic diet that is low in carbohydrates and high in fiber can help reduce this risk.

Eating non-starchy veggies, tomatoes and citrus fruits can go a long way in boosting the health of your pancreas which is responsible for producing insulin in the body. You should avoid starchy foods like rice and corns, as well as processed and sugary foods that may cause your blood sugar levels to spike.