Insulin Levels and Health

Insulin Levels and Health

As we have seen, when blood glucose levels get too high, insulin is released into the bloodstream by the pancreas to help disperse the glucose. The insulin transports the glucose to cells needing extra energy. The cells have "insulin receptors" positioned so that insulin can bind to them, facilitating glucose entry and utilization in the cells. Once inside the cells, the glucose is burned to produce heat and adenosine triphosyphate, (ATP) a molecule that stores and releases energy as required by the cell.

Overconsumption of High GI Carbs Maintains Excessively High Insulin

If we eat a diet that contains too many high GI carbs (carbs that are rapidly converted into blood glucose) we force our body to respond by releasing equally large amounts of insulin into our bloodstream to cope with the glucose. Over time this excessively high level of insulin can cause the "insulin-receptors" in our cells to become less sensitive to insulin.

Insulin Insensitivity

When cells become less sensitive to the effects of insulin, they accept less glucose, so more glucose than usual remains in the bloodstream. Result? The pancreas over-compensates by working harder and releasing even more insulin.

Health Consequences of Insulin Insensitivity

The combination of insulin-insensitivity and insulin over-production typically leads to one of two results:
Either, the pancreas gets worn out and insulin production slows down to abnormally low levels. Result? We develop type 2 diabetes. (About 30 percent of cases)
Or, the insulin-resistant patient doesn't develop diabetes (because the pancreas continues to produce sufficient insulin) but, instead, contracts hyperinsulinism (abnormally high levels of insulin in the blood), which can cause chronic obesity as well as high blood pressure, high levels of triglycerides, low HDL (good) cholesterol, heart disease, and possibly some cancers.

Low GI Foods Cause Lower Insulin Levels

This is why experts are beginning to recognize the health advantages of following a low GI diet. Because lower GI foods are converted into glucose much more slowly, causing less insulin to be produced.

This is not the last word on this subject, by any means. Research into insulin insensitivity and the relationship between insulin levels and obesity is ongoing. However, the overconsumption of high-GI foods (and high-fat fast-food) is a major cause of concern.

http://www.annecollins.com/carbs-excessive-insulin-health.htm

PCOS and Insulin Resistance

Another telltale symptom of PCOS is steady, significant weight gain — even with reduced caloric intake. Some women report that they’re gaining weight no matter what they do. It’s not unusual for patients with PCOS to tell me they’ve recently gained 60 or more pounds in less than a year, despite dieting all the time and exercise. This weight usually accumulates around their middle. Why do some women with PCOS gain weight at such alarming rates? The research is showing that PCOS is strongly linked with insulin resistance.

Insulin resistance — a condition some people get by eating too many carbohydrates — leads to sustained high levels of insulin in the bloodstream. It is possible that this extra insulin hitches onto the receptors lining the ovary and stimulates cyst production. This is an issue that should be monitored because women with insulin resistance have a much higher risk of developing other serious health problems, like diabetes, heart disease, and metabolic syndrome.
On the bright side, women with insulin resistance and PCOS respond very well to modifications in their diet, adding nutritional support in the form of soy and other functional foods, multivitamins, minerals and omega-3’s, and beginning an exercise program. We’ve found that our patients often get normal periods as their insulin levels normalize. Insulin resistance is always treatable, which for us as practitioners is very exciting!

http://www.womentowomen.com/insulinresistance/pcos.aspx?id=1&campaignno=pcoscontent&adgroup=ag2polycystic&adtype=content&keywords=polycystic+ovary+syndrome+pcos

The Week of June 22nd - June 26, 2009

This has been a crazy week. It feels like I'm actually leaving Bowie for good. Even though I've been home since January 2009, I've been commuting back and forth from Silver Spring to Bowie 5-6 days a week because Savannah was still attending Pointer Ridge Elementary School there and Camille's daycare - Ms. Wanda Furr is there too. Well Savannah completed first grade. Today is their last day at daycare. Next week they start Summer Camp in Silver Spring so I won't be driving to Bowie during the week at all. It's made me feel sentimental - like I was leaving Bowie again. I'm very connected to Bowie, Maryland. I also went for my first Mammogram. Like I said, this has been a crazy week.
First the Metro train had its biggest crash ever here in DC on the Red Line. Nine innocent people died. The Red Line is "our line" for Montgomery County. I was devastated. There were several single parent mothers who passed away suddenly leaving their children without a mother. There were other people who loved their lives that died instantly.
Then on Thursday Farrah Faccett died. She was someone I idolized as a child. From Charlie's Angels - to Burning Bed - to Extremities and all her movies, commercials. She and Ryan were the original Brad and Angelina. I remember when she did her Barbara Walter Specials where she talked about her love of Ryan, being a mother to Redmond, her work, her beauty, her faith. She was so strong. And then Michael Jackson died on the same day!

I realized last night that I don't have any memory of NOT knowing Michael Jackson. My sisters and I watched the Jackson 5 cartoon show when I was around 6 years old. We listened to Jackson 5 45's (Dancing Machine, ABC, etc.) Then I can't tell you how many times I Iistened to the entire OFF THE WALL album. And then there was the history making THRILLER with those creative videos! Then there was Bad, Dangerous, History and Invincible - all of which I loved.
He was an artistic genius that can never be duplicated. I loved all his music and videos. I tried to explain to my daughters that when a MJ video premiered, it was an event. MTV would have NEVER been what it became to be without Michael Jackson. When he performed on Motown's 25th Anniversary show it was revolutionary. I'll never forget that night when he performed and our entire family watched glued to the TV. The screams from the audience were insane. That's what he could do generate excitement like no one else.
Michael Jackson was magic.

"C" Students

A University president was talking to the entire faculty at the university. He said for them to be kind to the "A" students as they would make fine college professors someday. Then he said "be kind to the "B" students for they will be the future doctor's and lawyers." Finally, he said "be kind to the "C" students for one day they will donate a new building for the university." Once you finish school no one I ever met asked me if I were a "C" student or a "B" student. After all....what's the difference? Maybe a few percentage points!!??

Magnesium

I've decided not to exercise for weight loss but instead for better health. I'm also focusing on being kind to my body. Exercising is being kind to my heart and overall health. I'm also "studying" my body.

For example, I take magnesium supplements.

"Magnesium and diabetesDiabetes is a disease resulting in insufficient production and/or inefficient use of insulin. Insulin is a hormone made by the pancreas. Insulin helps convert sugar and starches in food into energy to sustain life. There are two types of diabetes: type 1 and type 2. Type 1 diabetes is most often diagnosed in children and adolescents, and results from the body's inability to make insulin. Type 2 diabetes, which is sometimes referred to as adult-onset diabetes, is the most common form of diabetes. It is usually seen in adults and is most often associated with an inability to use the insulin made by the pancreas. Obesity is a risk factor for developing type 2 diabetes. In recent years, rates of type 2 diabetes have increased along with the rising rates of obesity. Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels [13]. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance. Individuals with insulin resistance do not use insulin efficiently and require greater amounts of insulin to maintain blood sugar within normal levels. The kidneys possibly lose their ability to retain magnesium during periods of severe hyperglycemia (significantly elevated blood glucose). The increased loss of magnesium in urine may then result in lower blood levels of magnesium [4]. In older adults, correcting magnesium depletion may improve insulin response and action [42]. "

The complete article is http://ods.od.nih.gov/factsheets/magnesium.asp#h3

Frustrating!

Last night I worked out on the treadmill for 42 minutes and guess what? I feel bloated and FAT today. There's nothing more frustrating. That's why I would never have a male personal trainer or even buy a DVD with a guy as the teacher. Men don't know what it feels like to bloat during our cycles. It's awful. I gain weight - up to 5-7 lbs. primarily water weight and it contributes weight gain because I get used to the feeling and just ignore it. My appetite balloons for nearly a week and then it goes away but I may hold onto 1-2 pounds. What's a pound right? Well it adds up week after week and before I know it, I've gained 20 pounds. That's about right. If I ignore my health - no exercising or eating healthy, by the end of the year, I've gained 20 pounds or so. I gain weight slowly and steadily. And what if I'm stressed out or depressed? Watch out!

Feel like giving up today but I won't. It's a wonderful opportunity to exercise for my health not just to drop pounds. My heart is getting healthier through exercise. I won't stop in fact, my plan is to increase my exercise. I've only been exercising about 2 times a week. I need to increase to 4 times a week. It's going to be hard but I must do it! Just sharing.

My Weight Loss Journey

I hope you all don't mind sharing my journey with you. It will help me to stay on track.
Let me just start with acknowledging the fact that everyone has to go through their own journey. We all become overweight for different reasons that are often a combination of reasons. I think examining those should be the first step before beginning. I'm developing a graph of my reasons and my obstacles.

I'm not ready to share that list with you yet but I will say that I say the affirmation, "I treat myself with kindness" with my eyes closed and it has figuratively opened my eyes to seeing that eating unhealthy and not exercising is not being kind to my body and therefore my soul.

Okay, I began by walking on the treadmill 2 times a week (Mondays and Wednesdays - I'm trying to do it every other day to include the weekends.) In the beginning I could only do about 4 minutes, which depressed me but I continued. Now I can walk/run for 40 minutes.
I walk for ~10 minutes briskly and then run for ONE minute (increasing the speed) and then walk for another 10 minutes, then run again, etc. Any input on improving this from anyone? Should I focus on walking longer or running more?

Treadmills are good for Moms. I do it at night when I get my daughters to bed.

So far I've lost 11 pounds. My goal is to be in a normal BMI range. I have a long way to go. I determined to be healthy. That would be about 32 more pounds to go!

Thanks for letting me share.