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INSULIN RESISTANCE & HEART DISEASE – PART 2

Last week was about insulin resistance and its role in weight loss, amongst other things, and this week we are going to link the role of this metabolic disease process to heart disease through high blood pressure. You may have never heard this, but cardiovascular disease and insulin resistance go hand-in-hand. Much of or research is based on information from Dr Ben Bikman, who is a leading authority on insulin. Dr Bikman is a biomedical scientist and professor.

The Connection Between Insulin Resistance and Heart Disease

High blood pressure (hypertension) is a significant health concern, affecting millions of individuals worldwide. Understanding the relationship between insulin resistance and high blood pressure can help illuminate effective strategies for managing both conditions. Research indicates that elevated insulin levels do not merely correlate with high blood pressure; they can directly contribute to its elevation. This provides a pathway for positive intervention through lifestyle changes.

How Insulin Resistance Leads to High Blood Pressure

  1. Aldosterone and Sodium Retention:
    • The adrenal glands produce a hormone called aldosterone, which regulates the balance of sodium and water in the body. When aldosterone levels are elevated—often due to increased insulin—it prompts the kidneys to retain sodium, which in turn leads to water retention. Increased blood volume can elevate blood pressure.
    • While sodium has gotten a bad reputation, it is essential for many bodily functions. The body’s ability to excrete excess sodium through the kidneys is an innate mechanism that helps regulate blood pressure in healthy individuals. However, in those with insulin resistance, this balance becomes disrupted, leading to excess sodium and, consequently, water retention.
  2. Thickening of Blood Vessel Walls:
    • Insulin is a growth-stimulating hormone, and chronic high levels can cause an abnormal thickening of the cells in the lining of blood vessels. This thickening narrows blood vessels, which escalates blood pressure.
    • Additionally, insulin resistance reduces the production of nitric oxide, a key molecule that helps blood vessels dilate. If the blood vessels remain constricted due to diminished nitric oxide availability, blood pressure remains elevated.
  3. Changes in Lipid Profiles:
    • Insulin resistance significantly alters lipid metabolism, leading to the production of harmful lipid profiles. Specifically, individuals may see increased levels of low-density lipoprotein (LDL) particles, particularly the small, dense varieties that are more atherogenic (likely to cause plaque formation in arteries).
    • Impaired lipid metabolism can promote oxidative stress, especially when interacting with processed seed oils high in pro-inflammatory omega-6 fatty acids. Oxidation of these lipids triggers an inflammatory response in the vascular system, contributing to arterial plaque formation and higher blood pressure.

Addressing Insulin Resistance for Better Blood Pressure Control

The Genesis approach emphasizes an anti-inflammatory, low-glycemic lifestyle that moves away from traditional low-calorie dieting. Here are several strategies that can positively impact insulin resistance and, by extension, help control high blood pressure:

  1. Adopt a Whole Foods Diet:
    • Focus on incorporating whole, unprocessed foods into your diet, including fruits, vegetables, lean proteins, healthy fats, and whole grains. These foods help stabilize blood sugar levels and improve insulin sensitivity.
  2. Reduce Inflammatory Foods:
    • Limit intake of processed foods, refined sugars, and unhealthy fats, particularly those found in processed seed oils. These foods can increase inflammation and worsen insulin resistance.
  3. Regular Physical Activity:
    • Engaging in regular exercise improves insulin sensitivity and can help lower blood pressure. Aim for a combination of aerobic and strength training activities to maximize benefits.
  4. Manage Stress Levels:
    • Chronic stress can exacerbate insulin resistance. Incorporate stress-reduction techniques such as mindfulness, meditation, or yoga to improve overall well-being and support hormonal balance.
  5. Get Quality Sleep:
    • Poor sleep can negatively impact insulin sensitivity and contribute to blood pressure fluctuations. Prioritize good sleeping habits to enhance recovery and metabolic health.

Conclusion

The interrelationship between insulin resistance and high blood pressure highlights the importance of lifestyle choices in managing and preventing both conditions. By focusing on a balanced, nutrient-rich diet, regular physical activity, and stress management, individuals can work toward improving their insulin sensitivity and lowering their blood pressure. The Genesis approach offers clients a path to reclaim their health, showing that with informed choices, it is possible to live a life free from the burdens of diabetes and high blood pressure. Empowering individuals to recognize and intervene in their health journeys leads to a healthier, more vibrant life.