So How Do You Know If You Have Insulin Resistance
Diagnosing insulin resistance is actually pretty easy once you know what you are looking for.
The problem is that most Doctors will NOT be ordering these tests at baseline.
So, in order to get the proper evaluation, you may have to ask for and interpret your own tests.
I can walk you through it.
Ask your doctor for the following lab tests:
- Fasting Insulin levels
- Fasting blood sugar
- You may ultimately need post-meal glucose levels as well
Now that you have your lab tests in front of you, lets go over the optimal ranges:
- Fasting Insulin levels: This should be < 5
- Hemoglobin A1c : Should be < 5.3
- Fasting blood sugar: Should be < 85
- Post-meal glucose: 2-hour post-meal glucose should be < 120
Believe it or not, diagnosing insulin resistance can be very difficult when in doubt I would recommend that you consult with your Doctor just make sure you find one that is knowledgeable.
*Resources and links for optimal ranges are at the end of this article.
Now that we know WHY insulin resistance is a problem, lets talk about how you can reverse it
How Much Should You Exercise And What Type Of Exercise
If you are just starting out, you dont want to go from 0 to 100 real quick, because you may burn out or get discouraged. I recommend a combination of resistance training and cardiovascular training for optimal results.
People overlook resistance training in the context of weight loss. This is what is going to help you KEEP your hard-earned muscle mass during the calorie reduction.
That muscle mass will keep your metabolism firing. Your metabolism firing means youll burn more calories ALL the time, working out or not!
Recommendation: Make resistance training a STAPLE in your exercise program. For help in designing your first routine, check out my post about how to design a resistance training program.
Combine this with some form of cardiovascular training multiple times a week for 20 minutes get creative here and find something you enjoy and youve got a recipe for success on the exercise front.
Hormones Control Metabolism And Thus Are Intricately Linked To The Amount Of Fat You Gain Or Lose In Addition To Blood Sugar Control And Insulin Balance
Hormones are the body’s most potent chemical messengers, and they have the power to make or break efforts to lose weight and feel good. Hormones control metabolism and thus are intricately linked to the amount of fat you gain or lose, in addition to blood sugar control and insulin balance. Burning fat and successfully losing weight is partly a hormonal event. Here are a list of six of the hormones that affect weight and how to improve them:
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Follow A Diet For Hypothyroidism
Being hypothyroid doesnt mean avoiding all your favorite foods. After cutting out sugar and going low-carb, you probably want to know what is on and off the table literally.
Weve made a list of foods to eat and avoid, but the bottom line is that foods that feed inflammation need to be removed from your meals. Clearing up inflammation through diet can help your thyroid function properly.
Untreated Or Undertreated Hypothyroidism
You may find it difficultor even impossibleto lose weight if your hypothyroidism is untreated or undertreated. If you’ve tried diet and exercise without success, consider having your thyroid hormone levels tested.
- If you’re already being treated for hypothyroidism, your thyroid hormone levels may not be in the optimal range. You may need a dosage increase or additional medications.
- If you haven’t been diagnosed with thyroid disease but can’t lose weight, testing may reveal hypothyroidism.
It’s possible to have weight loss problems when thyroid hormone tests show you’re in the correct range for thyroid-stimulating hormone . That’s not the only measure of thyroid function, and research suggests there’s no TSH level that’s optimal for everyone with hypothyroidism.
So, even if your tests come back “normal,” you may need a medication adjustment. Often, it’s a low T3 level that blocks weight loss efforts.
You can ask a healthcare provider to test your free T3 level. If it’s low, they may add the T3 replacement hormone liothyronine to your treatment regimen. For weight loss, studies show this is a more effective approach than levothyroxine alone.
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Low Thyroid Can Change Your Hunger Hormone And Shut Down Weight Loss
There is an even sneakier hormonal issue connected to imbalanced thyroid function that can effectively shut down the weight loss process. When thyroid hormone becomes dysregulated, it decreases leptin, the hormone that, under normal circumstances, helps trigger weight loss, decrease hunger, and increase the sense of feeling full.
When leptin drops because of low thyroid, the brain senses an emergency. It switches leptins hormonal function to ramp up your appetite and slow down energy use. Now your brain sends the signal to use leptin to gain weight because it senses your body needs to be in survival mode.
These leptin changes often lead to sharp carbohydrate cravings, weight gain, distressing changes in body shape, as well as low energy, and depressed mood. But you can interrupt this cascade of hormonal changes to stop thyroid-related weight gain and restart the weight loss process. And these steps can also lift your mood and give you the energy you need to get things done, and have a little fun again!
How To Lose Weight With Thyroid Issue
First of all, we need to understand the role of the thyroid and how it is associated with the weight of the body. Our Thyroid produces the hormone that regulates metabolism in humans as well as animals.
Metabolism is determined by measuring the amount of oxygen used by the body over a specific amount of time. If the measurement is made at rest, it is known as the basal metabolic rate . Indeed, measurement of the BMR was one of the earliest tests used to assess a patients thyroid status. Patients whose thyroid glands were not working were found to have low BMRs, and those with overactive thyroid glands had high BMRs.
Keeping your thyroid healthy can be the key to lose weight, because, thyroid hormones have been used as a weight-loss tool in the past. Starting or increasing thyroid hormone to cause thyroid hormone levels to be elevated is unlikely to dramatically change weight.
Studies have shown that excess thyroid hormone treatment can help produce more weight loss than can be achieved by dieting alone, but includes the risk of major negative consequences from the use of thyroid hormone to help with weight loss, such as the loss of muscle protein, loss of bone, and/or heart problems. Furthermore, once the excess thyroid hormone is stopped, any weight loss is usually regained.
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Foods Rich In Antioxidants
Antioxidants prevent radical cell injury, which initiates thyroid diseases, weight gain, obesity, diabetes, etc. Fruits and vegetables are rich in antioxidants. Apples, blueberries, cranberries and avocados are rich sources of antioxidants.
Some metallic toxins like mercury in your body may prevent iodine absorption. Iodine is essential for thyroid function. The antioxidants in apples, berries and other citrus fruits help to detoxify your body.
Read more Antioxidant Foods that You Should Include in Your Diet
Diabetics And Thyroid Diet 5 Months
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Diabetes Education & Nutrition
Valley provides nutritionists and Certified Diabetes Educators at several locations: Highlands Primary Care Clinic, and the Lifestyle Medicine Centers in Renton, Covington and Maple Valley. We provide a full complement of education and services focused on prevention and management to halt or slow progression of disease. We serve those who are pre-diabetic, have gestational diabetes and those with Type 1 and Type 2 diabetes.
Diabetes is a complex disease that requires daily self-management, making healthy food choices, staying physically active, monitoring your blood sugar and taking medications as prescribed. It is also important to talk regularly with your diabetes care team to problem solve, reduce risks for complications and cope with lifestyle changes.
Successful self-management will help you feel better and can reduce your chance of developing complications including heart disease, dental disease, eye disorders, kidney disease, nerve damage and lower leg amputation.Diabetes management can feel overwhelming at times as you manage food, physical activity, blood sugar monitoring and medications at the same time. It is not uncommon to experience fear, anger, or stress. Our team of Registered Dietitians and Diabetes Educators can partner with you and help you navigate barriers along the way.
The program is designed to help you learn how to take care of yourself, guide you through your treatment and help you with any fears, issues and problems you encounter along the way.
How Low Thyroid Changes The Way Your Body Manages Weight
Thyroid-related weight gain affects millions of women but it has very specific causes. Low thyroid, also known as subclinical hypothyroidism, can make it much harder to lose weight at the same time it is turning on mechanisms that make it easier to pile on new weight.
The thyroid can affect your weight so easily because one of its main jobs is to regulate metabolism. If thyroid hormones are low, your heart rate slows and so does your digestive system, often leading to constipation, which is linked to weight gain. And in a vicious-cycle effect, these small shifts in weight can change thyroid hormone levels.
When thyroid hormones are low even just a little bit it causes physical changes in your body and brain that can stimulate weight gain. Lowered thyroid hormones alter the brain centers that control appetite.
This small shift is enough to confuse your brains chemical messengers, serotonin, beta endorphin, and gamma-aminobutyric acid . These neurotransmitters regulate how and when you eat, and are also tightly connected to moods.
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Does Metformin Cause Weight Loss With Hypothyroidism
Hypothyroidism and weight struggles often go hand in hand. Indeed, a slowed metabolism coupled with difficult-to-manage symptoms can make staying at a healthy weight challenging when you have an underactive thyroid. Not only that, hypothyroidism sometimes pairs with insulin resistance as well, making weight loss even more challenging. Ahead, we look to whether metformin, one of the most common medications for insulin resistance, helps people with hypothyroidism lose weight.
How Does Diabetes Cause Weight Gain
Insulin is essential hormone produced and released from pancreas, an organ behind and below stomach. It plays a key role to allow glucose in the bloodstream to be absorbed by cells of the body .
In diabetes, there something goes awry with insulin. Without insulin, its difficult for glucose in the blood to enter to the bodys cells. This can lead to high amount of glucose in the blood.
Managing high blood sugar in diabetics can use insulin treatment, especially for those with type-1 diabetes. As well we know that type-1 is insulin dependent since it causes a significant decrease in insulin production even in some cases, the pancreas cannot produce insulin at all.
Type-1 is thought as a consequence of autoimmune condition. Without known reason, the body immune system attacks and destroys its own healthy cells, tissues, or organ. In this case, it mistakenly attacks cells of pancreas.
Type-2 diabetes is more common, even its the most common form of diabetes. It occurs when the amount of insulin produced by pancreas is not enough for the body needs or if the body cannot use insulin effectively . Its not insulin dependent since the pancreas is usually still able to produce insulin. But sometimes it requires insulin treatment, too.
And when it comes to weight gain and diabetes, the use of insulin treatment is often to blame. Insulin and the risk of gaining excess pounds of weight often go hand in hand.
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Weight Loss Tips With Foods For Thyroid
Food plays a vital role in treating most health disorders. For example, thyroid malfunction comes with several issues like excessive weight gain and, in some cases, weight loss too.
Lifestyle corrections and helpful weight loss tips with foods for the thyroid can help one control weight gain. It is also the other way round. However, dietary modifications and lifestyle changes need to go hand in hand with supervision from a doctor who knows your specific case history.
Finding The Right Dose
It’s important that you take the right amount of Synthroid or another thyroid hormone replacement drug. Some healthcare providers may prescribe only enough medication to get your thyroid-stimulating hormone level into the upper end of the reference range, close to the cutoff for hypothyroidism.
This may not be enough to resolve your symptoms or optimize your metabolism. Many thyroid patients and healthcare providers find that a TSH level below 2.0 is optimal for resolution of symptoms. This is also the optimal level for women of reproductive age. If your TSH is at the higher end of the reference range, talk to your healthcare provider about increasing your dosage of thyroid medication.
If you’re hypothyroid and need to lose weight, talk to your healthcare provider to make sure you’re on the right dose of the right drug and are taking it at the right time. With some fine-tuning of your treatment, your weight-loss efforts should begin to pay off.
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Relation Between Hypothyroidism And Weight
There are two ways our thyroid performs under hypothyroidism.
In the case of patients with an overactive thyroid, They do have some weight loss. Furthermore, weight loss is directly related to the severity of the overactive thyroid.
For example, when the thyroid is extremely overactive and producing too much hormones, the individuals BMR increases significantly which ultimately leads to increased calories consumption by the body to maintain the body weight.
When the patient does not increase the consumption of calories to match the excess calories burned, then there will be weight loss. The factors that control our appetite, metabolism, and activity are very complex and thyroid hormone is only one factor in this complex system. Nevertheless, on average the more severe the hyperthyroidism, the greater the weight loss is observed.
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Exercise Almost Every Day
We recommend regular exercise for thyroid patients to lose weight. Exercise is a fantastic natural treatment for hypothyroidism, helping to:
- Relieve depression
- Lose unwanted weight
- Maintain that healthy weight
Physical therapists and endocrinologists alike would probably suggest low-impact cardio exercise, especially to start out. Consult with a doctor before engaging in higher intensity strength training.
Aim to exercise for 30 minutes a day, 5 days a week.
How much weight should you lose with hypothyroidism? Determine your healthy weight by starting with a normal BMI range for your height. Every person is different, so talk to your doctor about exactly how much weight you should try to lose.
Key Steps To Stop Thyroid Weight Gain
When youre proactive about helping your body restore thyroid balance, you will see changes in your weight, energy and mood. The sooner you take action, the faster youll feel better about your body and thyroid health.
1. Ensure you provide your thyroid with essential minerals.
The most important minerals for thyroid health are iodine and selenium.Iodine is a key building block for making thyroid hormones T3 and T4. Supplying Iodine in very specific amounts can make a measurable difference in rebalancing thyroid function. Selenium helps convert T4 into T3, the most useful hormone form. Selenium also regulates thyroid hormone synthesis and metabolism.
How to get them: Find iodine in sea vegetables, seafood and iodized sea salt. Get selenium from Brazil nuts, mushrooms, beef and sunflower seeds. You can also get both minerals in a good supplement.
2. Add targeted herb extracts to boost thyroid function.
Science shows that several herbs can positively affect your thyroid function and stop thyroid-related weight gain:
You can get all these herbs with precise amounts of iodine and selenium in our combination formula, T-Balance Plus. This formula supports healthy signaling between your thyroid and the rest of your body. If youre taking thyroid medication, talk to your practitioner about this supplement.
3. Eliminate gluten-containing foods.
4. Find a way to get regular exercise.
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Eating For A Healthy Thyroid
Were full throttle into January 2011 and, some might say, in the midst of the winter doldrums. Where I live, the weather has been cold and somewhat snowy. January doesnt have a whole lot going for it, but it does happen to be Thyroid Awareness Month! So in its honor, I thought Id focus on the role of nutrition in thyroid disorders this week.