Insulin resistance is a metabolic condition that can lead to various health issues, including type 2 diabetes and potential implications for brain health.
By addressing lifestyle factors, incorporating a functional medicine approach, and making targeted dietary and supplementation choices, we can work towards optimal metabolic and cognitive well-being.
Types of Diabetes:
1. Type 1 Diabetes:
Type 1 diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. Lifelong insulin replacement therapy is required for management.
2. Type 2 Diabetes:
Type 2 diabetes is characterized by insulin resistance, where cells become less responsive to insulin, leading to elevated blood sugar levels. Lifestyle factors such as poor diet, physical inactivity, obesity, and genetic predisposition contribute to its development.
3. Gestational Diabetes:
Gestational diabetes occurs during pregnancy, affecting insulin sensitivity. It typically resolves after childbirth but increases the risk of developing type 2 diabetes later in life.
4. Type 3 diabetes, also known as "brain diabetes" or "diabetes of the brain," is a term that has been used to describe the link between insulin resistance and neurodegenerative diseases, particularly Alzheimer's disease. Research suggests that insulin resistance in the brain may contribute to the development and progression of Alzheimer's disease. While the exact mechanisms are still being investigated, it is believed that impaired insulin signaling and glucose metabolism in the brain play a role in the formation of beta-amyloid plaques and neurofibrillary tangles, characteristic markers of Alzheimer's disease.
Root Causes of Insulin Resistance and Brain Health:
1. Insulin Resistance:
Lifestyle factors such as poor diet, physical inactivity, excess weight, and chronic inflammation contribute to insulin resistance. These factors lead to cellular dysfunction and impaired insulin signaling.
2. Cognitive Implications:
Research suggests a link between insulin resistance and neurodegenerative diseases, including Alzheimer's disease (termed type 3 diabetes). Impaired insulin signaling and glucose metabolism in the brain may contribute to the formation of beta-amyloid plaques and neurofibrillary tangles.
Comprehensive Approach to Reversing Insulin Resistance and Supporting Brain Health:
1. Adopt a Healthy Diet:
Focus on a whole-food, nutrient-dense diet that emphasizes fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Limit processed foods, refined sugars, and unhealthy fats. Prioritize anti-inflammatory foods to support both metabolic and brain health.
2. Engage in Regular Physical Activity:
Regular aerobic exercise and strength training improve insulin sensitivity and support brain health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises.
3. Blood Sugar Regulation:
Maintain stable blood sugar levels by consuming regular, balanced meals and snacks throughout the day. Be mindful of carbohydrate intake, balance your macros, eat more of good fats such as avocados, olives, olive oil, seeds, nuts etc.
4. Intermittent Fasting:
Consider incorporating intermittent fasting into your routine, as it has shown promise in improving insulin sensitivity and supporting brain health. Start with a 12-hour overnight fast and gradually increase the fasting window under professional guidance.
5. Supplementation and Hormone balance:
under professional guidance, supplements and peptides can support insulin sensitivity and brain health. Examples include omega-3 fatty acids, antioxidants (such as vitamins C and E), curcumin, resveratrol, and coenzyme Q10 and many peptides such as dihexa and Semax have shown benefits. By optimizing thyroid function, adrenal hormones and pregnenolone, your health and insulin sensitivity can improve greatly.
6. Stress Management:
Chronic stress contributes to insulin resistance and cognitive decline. Studies show that the impact of high cortisol on the brain impacts us twice as worse as D.W.I. Practice stress management techniques such as mindfulness meditation, stretching, deep breathing exercises, and engaging in activities that promote relaxation.
7. Sleep Quality:
Prioritize restful sleep to support brain health and insulin regulation. Establish a consistent sleep routine, create a sleep-friendly environment, and practice good sleep hygiene habits. Sleep is important. If you do not sleep or have a good quality of sleep, your brain can not reset, clear off metabolites and this could lead to dementia.
Reversing insulin resistance and supporting brain health require an individualized approach that takes into account your unique metabolic and cognitive factors. Angelica Clark PA-C is a certified Functional Medicine Practitioner who can help you address this condition. www.clarkwellnesswaco.com
(254) 386-8149
References:
- American Diabetes Association. (2021). Standards of Medical Care in Diabetes – 2021. Diabetes Care, 44(Supplement 1), S1-S232.
- Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999-2007.
- Reutrakul, S., & Van Cauter, E. (2018). Interactions between sleep, circadian function, and glucose metabolism: implications for risk and severity of diabetes. Annals of the New York Academy of Sciences, 1434(1), 4-33.
- Goyal, A., Terry, P. D., Superak, H. M., & Gallagher, C. M. (2018). Hormone replacement therapy and risk of type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 41(3), 754-766.
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