In the wake of concerns regarding Men’s health in Sarasota, the following factors have been taken into consideration; the role of Insulin, Cortisol, and serum glucose levels. If these hormones are thrown off-balance, your ability to perform normal day to day activities will suffer. Under the light of Men’s health in Sarasota, certain ideas have been brought under consideration, which can help to regulate the serum concentrations of these hormones.
Insulin is an important hormone that is required by the human body for the absorption of glucose into cells because glucose is the basic fuel of our body. While Cortisol, which is also known as the ‘stress hormone’ and is secreted in response to exercise, stress, or anxiety, is vital for survival.
Insulin resistance can lead to hyperinsulinemia, a condition in which the body produces large amounts of insulin in response to high blood sugar. This is the primary feature seen in patients with type-2 diabetes and can be a potential threat if considering Men’s health in Sarasota. Our body releases Cortisol under stress, which then utilizes protein stores to produce glucose, and in turn, raises blood glucose levels.
These are the few ways which can help regulate Insulin and Cortisol levels in the body:
Steer clear of high-sugar and fat meals. A healthy diet based on foods with a low-glycemic index can be a game-changer for controlling unwanted insulin spikes. Low glycemic index (GI) foods help maintain a steady surge of insulin instead of causing sudden spikes. Low GI foods include honey, vinegar, garlic, avocado, banana, etc.
Opt for vegetables and fruits as much as you can. Incorporating them into your diet will give your body access to a healthy dose of fruit sugars. Foods like energy drinks, candies, and chocolates should be avoided as they contribute to sudden insulin spikes.
Chronically elevated levels of Cortisol lead to an increase in body weight and obesity by tapping into protein stores of the body. Constantly elevated blood sugar will be converted into adipose tissue (fat) for storage. Exercise and brisk walking can largely reduce excess body weight and help to reduce high insulin and cortisol levels. Foods that can help maintain low Cortisol levels include dark chocolate with 90% cocoa, banana, green tea, etc.
A 60-minute workout routine or multiple 15-minute workout sessions throughout the day, can make a huge difference. A 30-minute walk after meals has proven to be excellent for keeping blood sugar levels in check, as exercise helps muscles take up blood sugar without insulin surge.
Increased stress causes the body to go into a ‘fight or flight’ mode. This instigates the release of Cortisol and glucagon and hence more insulin production for glucose uptake. The key here is; efficient stress management with your favorite activities like meditation, biking, gym workout, holistic body massages, etc.
Moreover, medication and supplements should always be considered as a viable option to reduce Insulin and Cortisol levels. Some of recommendations from Men’s Complete Health:
- Chromium picolinate: Chromium plays a role in carb and fat metabolism. 200-400mcg, thrice a day, enhances insulin responsiveness.
- Metformin: This medicine is usually prescribed by doctors to enhance body sensitivity to insulin. It allows tissues to take up sugar in the bloodstream and utilizing it.
- DHEA (Dehydroepiandrosterone): 10-50mg of DHEA daily help reduce Cortisol and insulin level.
- Vitamin C: studies have confirmed that high doses of vitamin C, 500-1000mg thrice a day reduce elevated stress levels by toning down Cortisol level.
- Phenytoin: Research based on Phenytoin has shown results of decreased Cortisol level.
It is needless to say that you should not compromise on sleep at all. For optimal health and stress management, it is crucial to improve your sleeping habits. This will curb the conversion of glycogen into glucose by Cortisol, and result in controlled blood sugar concentrations.