How to fight insulin resistance
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Strategies to Combat Insulin Resistance
Understanding Insulin Resistance
Insulin resistance (IR) is a condition where the body's cells do not respond effectively to insulin, leading to elevated blood glucose levels. This condition is a key factor in the development of type 2 diabetes (T2D) and is associated with various other health issues, including obesity, non-alcoholic fatty liver disease (NAFLD), and cardiovascular diseases1 3 4.
Mediterranean Diet and Insulin Resistance
The Mediterranean diet (MedDiet) has shown significant promise in improving insulin resistance. This diet emphasizes the consumption of extra-virgin olive oil (EVOO), nuts, red wine, vegetables, and other polyphenol-rich foods. Studies have demonstrated that individuals following the MedDiet experience greater improvements in insulin sensitivity compared to other dietary interventions. Key components such as polyunsaturated fatty acids, anthocyanins, and resveratrol play crucial roles in modulating insulin resistance1.
Exercise and Physical Activity
Regular physical activity is a well-established method to enhance insulin sensitivity. A systematic review and meta-analysis have confirmed that structured exercise programs significantly improve insulin resistance in individuals with T2D. Exercise helps lower fasting blood sugar levels and improves overall metabolic health5.
Herbal Medicines and Natural Compounds
Herbal medicines and natural compounds have been explored for their potential to combat insulin resistance. Anthraquinones, found in certain plants, have been identified for their ability to enhance insulin sensitivity through various mechanisms, including activation of the AMP-activated protein kinase (AMPK) pathway and modulation of gut microbiota6. Other promising natural compounds include berberine, curcumin, and anthocyanins, which exhibit anti-inflammatory and insulin-sensitizing properties8.
Pharmacological Interventions
Pharmacological treatments are also available to address insulin resistance. Metformin, a common medication for T2D, has shown efficacy in improving insulin sensitivity. Additionally, drugs targeting the insulin signaling pathway and anti-inflammatory agents can help manage insulin resistance2 4.
Dietary Supplements
Dietary supplements can play a supportive role in managing insulin resistance. Supplements containing antioxidants, such as polyphenols, have been shown to improve insulin sensitivity by lowering postprandial glucose levels and protecting pancreatic β-cells. Notable supplements include epicatechin, quercetin, and phenolic acids10.
Conclusion
Combating insulin resistance requires a multifaceted approach, including dietary modifications, regular exercise, herbal medicines, pharmacological treatments, and dietary supplements. The Mediterranean diet, structured exercise programs, and natural compounds like anthraquinones and polyphenols offer promising strategies to improve insulin sensitivity and manage related metabolic disorders. By integrating these approaches, individuals can effectively address insulin resistance and enhance their overall metabolic health.
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Most relevant research papers on this topic
Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases
The Mediterranean diet, rich in extra-virgin olive oil, nuts, red wine, vegetables, and polyphenol-rich elements, may improve insulin resistance and related conditions in obese individuals.
Very Rigorous Journal
Highly CitedAddressing insulin resistance in Type 1 diabetes
Insulin resistance in Type 1 diabetes contributes to the development of complications and may be treated with safe and effective measures, such as metformin.
Systematic ReviewVery Rigorous JournalHighly CitedTherapeutic Mechanisms of Herbal Medicines Against Insulin Resistance: A Review
Herbal medicine shows potential in improving insulin resistance by targeting various aspects of the insulin signaling pathway, offering potential for treating type 2 diabetes and metabolic diseases.
Literature ReviewTreatment of insulin resistance in diabetes mellitus.
Lifestyle modification, weight loss, and medications can help treat insulin resistance and its associated abnormalities.
Highly CitedExercise and insulin resistance in type 2 diabetes mellitus: A systematic review and meta-analysis.
A structured exercise intervention program is effective in improving insulin resistance in type 2 diabetes mellitus patients, with a moderate level 2 of evidence.
Meta-AnalysisHighly CitedRole of anthraquinones in combating insulin resistance
Anthraquinone extracts show promise in combating insulin resistance and its associated metabolic diseases through diverse pathways, including activation of the AMPK signaling pathway and restoration of insulin signal transduction.
Literature ReviewInsulin Resistance: From Mechanisms to Therapeutic Strategies
Insulin resistance is linked to ectopic lipid accumulation, endoplasmic reticulum stress, and inflammation, and potential therapeutic strategies include addressing these mechanisms and promoting glucose metabolism.
Very Rigorous JournalHighly CitedRole of supplementation in insulin resistance
Plant supplements, such as anthocyanins, curcumin, berberine, and vitamin B12, show promising effects in improving glucose metabolism and insulin-sensitizing in insulin resistance patients.
Systematic ReviewThe crucial role and mechanism of insulin resistance in metabolic disease
Insulin resistance contributes to the development of metabolic diseases like diabetes, hypertension, tumors, and nonalcoholic fatty liver disease, with treatments mainly focusing on exercise, dietary habits, and chemotherapy.
Systematic ReviewHighly CitedEffects of Polyphenols on Insulin Resistance
Polyphenols, such as ()-epicatechin and anthocyanins, show promise in improving insulin resistance by lowering postprandial glucose, modulating glucose transport, and protecting pancreatic -cells.
Very Rigorous JournalHighly Cited