 |
|
|
| You are not authorized to post a reply.
|
|
| Author |
Messages |
|
Andrew 
Posts:0
Newbie
 |
| 09/17/2003 4:50 AM |
 Alert
|
| What dietary of lifestyle changes can you make to increase insulin sensitivity?
And why do they work?
The people on this forum are so well educated I'm sure you can come up with plenty I've never heard of.
Andrew |
|
|
|
|
Sue 
Posts:4175
Zoner
|
| 09/17/2003 11:17 AM |
Alert
|
| HI Andrew,
[quote:e64812ec54="AndrewGloriousHealth"]What dietary of lifestyle changes can you make to increase insulin sensitivity?
And why do they work?
The people on this forum are so well educated I'm sure you can come up with plenty I've never heard of.
Andrew[/quote:e64812ec54]
I don't mean to be dismissing your question with this answer, but essentially, following all the principles of Zone lifestyle will increase your insulin sensitivity.
Yes, it works!
Sue |
|
sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
 |
|
|
Andrew
Posts:0
Newbie
|
| 09/17/2003 11:25 AM |
Alert
|
| Thank you.
I was hoping for something a little more specific
eg.
a teaspoon of cinammon a day
avoiding caffeine
etc |
|
|
|
|
kate419
Posts:0
Newbie
|
| 09/25/2003 12:36 AM |
Alert
|
| Does exercise help increase sensitivity to insulin? |
|
|
|
|
Andrew
Posts:0
Newbie
|
| 09/25/2003 3:58 AM |
Alert
|
| Thank you Kate.
Yes exercise does increase insulin sensitivity.
Apparently the older you get the more often you have to exercise to get the same effect.
According to a Mayo Clinic study published in the August 2003 issue of Diabetes, the Journal of the American Diabetes Association:
"As people age, they typically experience a decline in insulin sensitivity, a key underlying factor that makes them more prone to becoming diabetic," says K. Sreekumaran Nair, M.D., a Mayo Clinic endocrinologist and the study's lead investigator.
(It also indirectly leads to the overproduction of bad eicosanoids).
The study found that middle-aged and older people don't sustain the increased insulin sensitivity that aerobic exercise produces, according to Dr. Nair. Younger people, on the other hand, were found to maintain higher insulin sensitivity even four days after their last workout.
"Previous studies by other researchers have shown that insulin sensitivity improves in older people if measured within a day of aerobic exercise," says Dr. Nair. "Our study focused on whether people of all ages retain the positive effects of a regular aerobic exercise program over a longer time."
With a decrease in insulin sensitivity, blood glucose levels increase. High blood glucose levels, typical in diabetes, can damage virtually every organ in the body. Increased insulin sensitivity helps regulate blood glucose, and prevent or reduce its potentially harmful effects.
Kindest regards
Andrew |
|
|
|
|
Scott
Posts:0
Newbie
|
| 09/25/2003 12:39 PM |
Alert
|
| <<Apparently the older you get the more often you have to exercise to get the same effect.
"As people age, they typically experience a decline in insulin sensitivity, a key underlying factor that makes them more prone to becoming diabetic," says K. Sreekumaran Nair, M.D., a Mayo Clinic endocrinologist and the study's lead investigator.>>
I believe the primary reason for this is increasing insulin resistance as you age from consuming a high dietary glycemic load. One of the benefits of the Zone is that the more you control insulin with diet, the less exercise you need.
<<The study found that middle-aged and older people don't sustain the increased insulin sensitivity that aerobic exercise produces, according to Dr. Nair. Younger people, on the other hand, were found to maintain higher insulin sensitivity even four days after their last workout.>>
It would be interesting to see this study control for insulin levels--ie compare insulin sensitivty post-exercise on older people who eat a low-dietary glycemic load. I'd be willing to bet they would see sustained insulin sensitivity even in older folks. |
|
|
|
|
Andrew
Posts:0
Newbie
|
| 09/25/2003 3:38 PM |
Alert
|
| Interesting comments Scott.
Keep in mind they're talking about insulin sensitivtiy not insulin levels.
Exercise will obviously drop insulin levels by reducing levels of blood glucose.
Do you have any theories as to why exercise increases insulin sensitivity?
Does eating foods low in glycemic load increase insulin sensitivity or does it just reduce insulin release?
I imagine it would do both to a certain extent but my bet is that the latter is why insulin is controlled by eating meals with a low glycemic load.
I would have thought that a diet high in good fats would be more likely to increase insulin sensitivity by making the cell walls more fluid.
Insulin receptors actually reside in the cell walls so the more fluid the cell walls the better those receptors should function in theory.
A diet high in bad fats is likely to make cell walls more rigid making it more difficult for the insulin receptors to operate effectively.
This would coincide with aging and reducing insulin sensitivity with the progressive build up of bad fats in cell walls over a period of time.
I wonder if there are any studies about dietary fat and insulin sensitivity.
I know fish oil increases insulin senstitivity.
What do you think?
Kindest regards,
Andrew |
|
|
|
|
RBrownson
Posts:0
Newbie
|
| 09/25/2003 8:36 PM |
Alert
|
| Dear Professor Cavanaugh,
Are you teaching a class? :lol:
Sincerely,
Mrs. Brownson (another teacher!)
(AKA Ronica!!!) |
|
|
|
|
Andrew
Posts:0
Newbie
|
| 09/26/2003 3:12 AM |
Alert
|
| Mrs Brownson
Not intentionally.
I'm actually a little disappointed.
I expected tons of great suggestions on how to increase insulin sensitivity with herbs, foods etc.
You guys are really smart.
I'm honestly hoping you can teach me something.
Kindest regards,
Andrew |
|
|
|
|
RBrownson
Posts:0
Newbie
|
| 09/26/2003 3:56 AM |
Alert
|
| Sorry I can't help you out, here. I am fairly new to this (4 months), and am still figuring out how my own chemistry works. Maybe ask some of the veterans, ie: Sue, Anne-Marie, Jim, etc. Or, ask again later--sometimes you just have to strike at the right time. :)
Best of luck!
Ronica |
|
|
|
|
Charles
Posts:0
Newbie
|
| 09/26/2003 11:36 AM |
Alert
|
| Insulin sensitivity. Andrew, you were "disappointed" and wanted a response, so here are some ramblings.
I've been following this thread and the quotes with interest, but have NO expertise in the subject. Just what do you mean by insulin sensitivity? Is it fair to say that if you eat all the "wrong" foods and stay far out of the Zone that you promote insulin resistance? Is it fair to say that if you eat Zone-favorable foods that you promote insulin sensitivity?
If so, then pursuing the Zone diet to the maximum degree would promote insulin sensitivity. Balancing protein and carbs with extreme precision, and fine-tuning the balance for an individual person. Eating the lowest glycemic carbs EXCLUSIVELY, which means TONS of vegetables (broccoli, leafy green salads) and no grains or sugar. Prefering the low glycemic vegetables to fruits. Eating organic. Getting the BEST extra virgin olive oil. Supplementing with vitamins as in A Week in the Zone and pharmaceutical fish oil as in OmegaRxZone.
Taking matters further, you could concentrate on eating whole, unprocessed foods to the maximum degree. The more foods are processed and prepackaged, the more acidic they are.
You could examine the acid/alkaline school of thought, written about by names like Hays, Shelton, Cayce, Aihara, and Baroody. Most of the authors mentioned have lists rating the foods according to acidity and alkalinity. Many people have examined the "food combining" subject independently of each other, and produced systems that don't easily adapt to the Zone. They say that certain foods are more compatible with each other and get digested more promptly. The gist of the acid/alkaline argument is that sick and dying people have too much acid in their bodies (shown by measuring ph of the blood), so you should not eat too much acidic or acid forming food.
Not an expert, Charlie |
|
|
|
|
Scott
Posts:0
Newbie
|
| 09/26/2003 2:59 PM |
Alert
|
| <<Keep in mind they're talking about insulin sensitivtiy not insulin levels.>>
As insulin sensitivity goes down, insulin levels go up. In otherwords if the cells are less sensitive to the effects of the hormone (decrease in sensitivity), then it takes higher levels of that hormone do its job (higher insulin levels).
<<Do you have any theories as to why exercise increases insulin sensitivity?>>
Apparently there are cell receptors such that insulin is required to drive glucose into the cells. Exercise apparently down regulates these receptors allowing glucose in without the need for as much insulin (going from memory here, but when I located the more "scientific" explanation I will post). This may explain why some can tolerate more carbs post exersice, and why more exercise is needed on a high-carb diet.
<<Does eating foods low in glycemic load increase insulin sensitivity or does it just reduce insulin release?>>
Both as they are intertwined. A high dietary glycemic load increases insulin output. Overtime the cells become resistant to the hormone (decrease in sensitivity) resulting in even higher levels to remove glucose. A low glycemic diet lowers insulin levels and hence increases the sensitivity.
<<I imagine it would do both to a certain extent but my bet is that the latter is why insulin is controlled by eating meals with a low glycemic load.>>
Lowering the amount of insulin required through low-glycemic eating, reduces insulin resistance.
<<I would have thought that a diet high in good fats would be more likely to increase insulin sensitivity by making the cell walls more fluid.
Insulin receptors actually reside in the cell walls so the more fluid the cell walls the better those receptors should function in theory.
A diet high in bad fats is likely to make cell walls more rigid making it more difficult for the insulin receptors to operate effectively.>>
Your comments are accurate. The fatty-acid composition of the cell membrane does effect fluidity. Saturated fats have no double bonds thus the fatty acids can line up closer together increasing the rigidity of the cell membrane.
But high levels of a certain hormone also contribute to resistance to that hormone. Thus the best was to control insulin is by both keeping saturated fat intake low (to avoid insulin resistance and hence higher insullin levels), and eating low-glycemic (to keep insulin output low and prevent insulin resistance)
Best, |
|
|
|
|
Andrew
Posts:0
Newbie
|
| 09/26/2003 3:27 PM |
Alert
|
| Scott
This is all excellent information and thank you for your trouble.
Do you have more information about why higher insulin levels affect the functiioning of insulin receptors.
Kindest regards,
Andrew |
|
|
|
|
Andrew
Posts:0
Newbie
|
| 09/26/2003 3:30 PM |
Alert
|
| Dear Charlie,
If it's true that you're not an expert it shows that you don't need to be an expert to understand what it takes to eat an excellent, healthy diet.
Thanks for your post.
Kindest regards,
Andrew |
|
|
|
|
|
| You are not authorized to post a reply. |
|
|
|
ActiveForums 3.6
|
|
|
Start getting Zone recipes, tips, articles and exclusive promotions sent right to your inbox!
After you provide your email address we’ll send you a confirmation email. You can “opt-out” of this program at anytime by following the simple instructions provided at the end of every email we send you. We will never send too many emails (spam) and we’ll never sell of rent your email to another company.
If you are already registerd with ZoneDiet.com and are receiving emails from Dr. Sears Zone then you do not need to provide your email address to us at this time.
To assure your Zone emails reach your inbox, be sure to add our email address,
reply@zoneliving.com, to your address book.
|
|