Insulin Resistance - 10 Tips to Improve Your Metabolism [Infographic]

Insulin Resistance - 10 Tips to Improve Your Metabolism
Infographic from Diagnosis: Diet

Can't Lose Weight?

Are you one of the millions of Americans who has tried just about every diet - Atkins, Best Type, Blood Type, Cabbage Soup, Fat Flush, Glycemic Index, Grapefruit, Hormone, Jenny Graig, Macrobiotic, Master Cleanse, Nutrisystem, Paleo, South Beach, Volumetrics, Weight Watchers, Zone and on and on -  and yet can't lose weight?

Or maybe you initially lose weight but can't keep it off.

Or maybe you are relatively slim yet struggle with central abdominal fat aka belly fat.


It Could Be Insulin Resistance

Insulin resistance (IR) is a condition in which certain cells of the body become resistant to insulin, a hormone that is released by the pancreas in response to elevated blood glucose (sugar) levels.  For example, after you eat, your blood sugar levels go up, and the insulin helps to shuttle the sugar into cells where it is used for energy.

When the insulin receptors on the cells become resistant to the effects of insulin, glucose can't get into the cells.  So, the excess glucose is instead shuttled into fat cells, especially the abdominal fat cells, because fat cells don't generally become insulin resistant.  This is how IR promotes fat storage.

It is currently thought that IR is caused by diet, stress, lack of exercise, inadequate sleep and genetics in a certain percent of the population.


Symptoms of IR

IR can be diagnosed with a combination of lab tests which include testing fasting glucose, insulin, HDL, triglycerides, Hemoglobin A1C and others.

Common symptoms of IR include:

🔹 Inability to lose weight
🔹 Belly fat
🔹 Fatigue, especially after meals
🔹 Constant hunger, even after a full meal
🔹 Sugar and starch cravings
🔹 Brain fog, difficulty focusing


Preventing and Treating IR

Preventing and treating IR usually involves addressing those lifestyle factors that are thought to cause it -i.e., diet, exercise, stress, and sleep.

Diet and nutrition play a particularly key role in the development, prevention and treatment of IR.   The general recommendation is to eat whole foods while avoiding added sugar, simple carbohydrates, processed and packaged foods, and common food allergens such as dairy and gluten.


Infographic

This infographic from Diagnosis: Diet contains 10 tips to improve metabolism.  Please go to How to Diagnose, Prevent and Treat Insulin Resistance - Diagnosis: Diet to read the in-depth article on what you need to know about insulin sensitivity and resistance, added sugar, naturally-occurring sugars and starches, refined carbohydrates, IR symptoms, medical tests, and what to do if you have IR.  The article also includes a link to a downloadable PDF of IR tests and target ranges.


Related

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25 Reasons Why Sugar is Bad for You
How Can You Burn Your Stored Fat?
17 Science-Backed Sleeping Hacks to Boost Health

How to Naturally Lower Triglycerides

Zinc Deficiency and Daily RDA [Infographic]

Zinc Deficiency and RDA
[Infographic] from Naturalhealthyconcepts.com

According to the National Institutes of Health (NIH), Office of Dietary Supplements, zinc is an essential mineral that is involved in numerous aspects of cellular metabolism.  (See:  Zinc - Fact Sheet for Health Professionals)

Zinc promotes immune function and wound healing, supports healthy cell growth and development, and accelerates the catalytic activity of approximately 100 enzymes.  It is also thought that zinc aids in balancing blood sugar, enhancing thyroid hormone production and promoting a stable metabolic rate - these three functions of zinc, together with some recent studies, suggest that zinc may play a role in boosting metabolism and aiding in weight loss.

Since the majority of Americans get adequate amounts of zinc on a daily basis from meat and poultry, most Americans likely do not have a zinc deficiency.

However, the NIH warns that a daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Furthermore, apparently whole-grain breads, cereals, legumes and certain other foods contain "phytates".  Phytates bind zinc and inhibit its absorption.  It is suggested that vegetarians and vegans (who eat a lot of whole grains and legumes) may require higher daily zinc intakes - as much as 50% more of the RDA than non-vegetarians. 

Other groups at risk for zinc deficiency include pregnant and lactating women, alcoholics, and individuals with gastrointestinal and other diseases.

This infographic illustrates some of the signs and symptoms of zinc deficiency and common food sources of zinc.  It also includes a chart of the recommended daily amount of zinc.

Related:
Supplements vs. Food Visual Guide
10 Daily Nutrients

Infographic source:  Natural Healthy Concepts

Yoga Health Benefits [Infographic]

Yoga Health Benefits

Yoga:  Health Benefits

We've all heard of yoga and how great it is for our physical, mental and emotional health.

Study after study has shown that a regular yoga practice confers a broad spectrum of health benefits including reducing inflammation, relieving anxiety ad chronic stress, improving heart health and helping with weight loss.

A healthy weight, in turn, lowers the risk for coronary heart disease, stroke, cancer, diabetes, arthritis and other overweight or obesity related illnesses and conditions.

Yoga aids in weight loss by:

❤ Decreasing cortisol and adrenaline, two stress hormones that are linked to weight gain, especially belly fat

❤ Increasing heart rate and internal body heat which increases the metabolic rate (metabolism) and helps burn fat

❤ Stimulating the digestive tract, which improves digestion and aids in detoxification

Infographic

This infographic entitled "The Health Benefit of Yoga" beautifully illustrates some very good reasons to begin a yoga practice.

A daily yoga practice combined with a daily meditation practice is a powerful health and weight loss combination.  Best of all, both yoga and meditation can be done at any time, in the privacy of your own home.

Related

✔ What is Yoga?
✔ Yoga Starter - What's Your Style?
✔ The 8 Limbs of Yoga
✔ What is Mindfulness Meditation?
✔ The Body on Meditation


Infographic Source:
YogaCaraShop

Infographic: Benefits of Coconut Oil

Open any health or beauty magazine or webpage today and you are almost sure to find an article praising coconut oil for its many benefits.  Indeed, coconut oil appears to have a wide range of both internal and external applications.

According to an article written by Pina LoGiudice ND, LAc, Siobhan Bleakney, ND, and Peter Bongiorno ND, LAc Co-Medical Directors of Inner Source Health in New York  and  published on DoctorOz.com,  intake of coconut oil can:

❤ help our bodies mount resistance to both viruses and bacteria

❤ help fight off yeast, fungus and candida

❤ positively affect our hormones for thyroid and blood-sugar control

❤ boost metabolism, energy and endurance

❤ increase digestion and aid in absorption of fat-soluble vitamins

❤ help improve cholesterol ratio levels

❤ have a positive antioxidant action in the body

❤ help keep weight balanced

This infographic entitled "Benefits of Coconut Oil" illustrates some of these and other health and beauty benefits attributed to the use of coconut oil and gives a recommended daily intake amount based on an individual's weight.

It should be noted that pure virgin coconut oil contains saturated fat.  Consumption of saturated fat is associated with weight gain, obesity, diabetes, coronary heart disease and other medical conditions.  For this reason, coconut oil has received negative reviews from some healthcare professionals.

For more information about the saturated fat in coconut oil, read:  Coconut Oil and Heart Disease and other related articles at Coconut Research Center

Related:
Amazing Health Benefits of Coconut Water
17 Beauty Uses for Coconut Oil

Infographic Source:  Natural News

Infographic: Amazing Benefits of Coconut Water

Recently, we have been hearing and learning about the many health and healing benefits of coconut oil.  What about coconut water?

Coconut water has anti-oxidant properties and is anti-bacterial, anti-viral and anti-inflammatory.  It is rich in vitamins, minerals and other nutrients, particularly potassium, calcium and chloride.  It is naturally low in calories, fat and dietary cholesterol, making it an excellent choice for individuals on a weight loss diet.

As this infographic points out, coconut water is although thought to:

✔ Boost energy
✔ Aid digestion
✔ Promote cardiovascular health
✔ Fight viruses
✔ Prevent diabetes
✔ Revitalize cells
✔ Accelerate metabolism
✔ Promote weight loss

Related:
17 Beauty Uses for Coconut Oil
Health Benefits of Coconut Oil

Infographic Source:  Unknown - please contact me for credit