INSULIN & CORTISOL HORMONES
INSULIN IS A HORMONE made by an organ located behind the stomach called the pancreas that is primarily responsible for regulating your blood sugar levels.
Insulin is then released from the pancreas into the bloodstream so that it can reach different parts of the body. Insulin has many effects but mainly it controls how the body uses carbohydrates found in certain types of food.
Carbohydrates are broken down by the human body to produce a type of sugar called glucose. Glucose is the main energy source used by cells. Insulin allows cells in the muscles, liver and fat (adipose tissue) to take up this glucose and use it as a source of energy so they can function properly.
Without insulin, cells are unable to use glucose as fuel and they will start malfunctioning. Extra glucose that is not used by the cells will be converted and stored as fat so it can be used to provide energy when glucose levels are too low. In addition, insulin has several other metabolic effects (such as stopping the breakdown of protein and fat).
INSULIN RESISTANCE
Insulin resistance occurs when cells in your muscles, body fat, and liver start resisting or ignoring the signal that the hormone insulin is trying to send out—which is to grab glucose out of the bloodstream and put it into our cells. Glucose, also known as blood sugar, is the body’s main source of fuel. We get glucose from grains, fruit, vegetables, dairy products, and drinks that break down into carbohydrates.
When your cells don’t respond adequately to insulin’s signal, it results in too much glucose remaining in your bloodstream (high blood sugar).
As insulin resistance develops, your body fights back by producing more insulin. Over months and years, the beta cells in your pancreas that are working so hard to
make insulin get worn out and can no longer keep pace with the demand for more and more insulin.
SIGNS & SYMPTOMS
A waist that measures 89 cm or more for women, 102 or more for men (80 cm for women and 90 cm for men if you’re of Southeast Asian, Chinese or Japanese descent) increases the odds of insulin resistance.
Additionally, if you have two or more of the following (or any three of the following without a large waist circumference), you likely have metabolic syndrome, which creates insulin resistance:
- High Triglycerides
- Low HDL (good) Cholesterol
- High Fasting Blood Sugar
Insulin resistance doubles your risk for heart attack and stroke—and triples the odds that your heart attack or “brain attack” will be deadly, according to the International Diabetes Federation.
RESTORING INSULIN SENSITIVITY
Here are a few scientifically accepted ways to help restore insulin sensitivity:
- Get around 8 hours of sleep. Insufficient sleep can increase your risk of infections, heart disease and type 2 diabetes.
- Regular strength and aerobic exercise is proven to be very effective in improving insulin sensitivity.
- Manage Stress. Ongoing stress has been shown to reduce insulin sensitivity.
- Weight Management. Excess weight around the belly reduces insulin sensitivity and increases the risk of type 2 diabetes.
- Eliminate added sugars and reduce Carbohydrates. Stick to low GI carbs like sweet potatoes, quinoa, brown rice and oatmeal along with plenty of cruciferous vegetables.
THE ROLE OF CORTISOL
Cortisol is a steroid hormone that is produced in the adrenal gland. The hormone is released in response to stress and has a range of effects on the body, including helping to regulate blood sugar levels, blood pressure, and the immune system. It also helps the body to convert fats, proteins, and carbohydrates into energy.
Cortisol can be Beneficial
It helps the body to cope with stress by increasing heart rate, blood pressure, and breathing rate, which helps to pump more oxygen and glucose to the muscles, preparing the body for “fight or flight.” Cortisol also suppresses the immune system, which can help to reduce inflammation and prevent the body from overreacting to stress.
Chronic Stress and High Cortisol
While cortisol is necessary for the body to function properly, chronically high levels of cortisol can have negative effects on our physical and mental health. Chronic stress can lead to an overproduction of cortisol, which can result in a variety of health problems.
One of the most common side effects of chronic stress and high cortisol levels is weight gain.
Cortisol can increase appetite, particularly for high-calorie, high-fat foods. This can lead to overeating and weight gain, particularly around the midsection.
Additionally, chronically elevated levels of the hormone can result in insulin resistance, and immune system suppression.
Chronically elevated cortisol levels have also been linked to an increased risk of cardiovascular disease, depression, and anxiety.
Strategies to Help Manage Cortisol Levels
Stress management techniques: Practicing stress management techniques such as deep breathing, meditation, and yoga can help to reduce stress and lower cortisol levels.
Exercise: Regular exercise has been shown to reduce cortisol levels and improve overall health.
Healthy diet: Eating a healthy, balanced diet can help to regulate cortisol levels and improve overall health.
Sleep: Getting adequate sleep is critical for regulating cortisol levels and maintaining overall health.
