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7 Ways to improve your insulin sensitivity and your health

By Marcus Santer

Yesterday I explained what insulin sensitivity is and why it’s so important to your health.

If you missed it, I suggest your read it before reading today’s ZEN+ Daily.
You’ll find it Here

I’ll wait here until you’re done.

Okay?

Okay, let’s continue shall we?

Here’re 7 ways to improve your insulin sensitivity, which will help you to avoid the health risks associated with Type 2 Diabetes (T2D) and obesity:

1) Lose WeightObesity is believed to account for 80 – 85% of the risk of developing T2D.

If you’re overweight, reducing your weight, even by a small amount can improve your insulin sensitivity and reduce your risk of developing cardiovascular and metabolic conditions. Not just T2D, but also heart disease and certain types of cancer.

According to the National Health Service (NHS) a 5% reduction in bodyweight combined with regular moderate exercise could reduce your risk of T2D by 50%.

2) Waist Circumference – A quick and simple way to measure your risk.

Scientists analysed the health of 300,000 people and found your waist circumference divided by your height was a better predictor of high blood pressure, T2D, heart attacks and strokes than using Body Mass Index (BMI).

Here’s how to work yours out:

  1. Take your waist measurement: You want to measure at the widest point between the top of your hips and the bottom of your ribs. No cheating… Make sure your stomach is relaxed.
  2. Take your height: In bare feet.
  3. Divide your waist by your height: Making sure you’ve used the same units of measurement for both (inches or cm’s) find out what your number is.

If your answer is greater than 0.5 you’re at a higher risk than if it’s lower than 0.5.

Bottom line? The size of your gut is good indication of your insulin health.

3) Eat Less and Eat RightOver eating can cause your insulin levels to spike.

So take a leaf out of the traditional Okinawan book: Hara Hachi Bu or Eat until you’re 80% full – and then stop.

Avoid processed food and focus on good fats and vegetables.

4) Exercise30 minutes of exercise can cut insulin levels in half even if you’ve had a large meal.

Since blood sugar can be used for energy, exercise can help to lower blood sugar levels even for many hours AFTER you stop exercising.

5) Move MoreStudies clearly link sedentary behaviour to high levels of blood sugar.

The longer you sit down during the day the less able your body is to push sugar into your muscles and liver and the more likely you are to become resistant to insulin.

Interestingly, 3 systematic reviews showed moving more and exercise can have similar benefits on blood sugar levels as some of the major drugs available.

And in the interests of thoroughness…

Here’s a couple of bonus ways to lower your risk of T2D:

6) Don’t smokeIf you smoke it’s best to forget all about being healthy.

Smoking doesn’t just increase your risk of T2D it also increases your risk of:

7) Drink alcohol in moderationOr not at all.

Excessive amounts of alcohol has a number of disasterous affects on your body, including being a leading cause of sexual dysfunction. Who want that?

**Summary**

As you’ve read, there’s a lot you can do to reduce your risk of T2D and other health risks.

But the question is…

Will you?

Cos I won’t lie to you.

Living a healthy and active lifestyle is hard work.

But it’s sure ain’t Rocket Science.

So if you’d like a helping hand to stack the odds of a longer, healthier and disease free life heavily in your favour…

Adopt a ZEN+ Lifestyle.

And the best place to get started?

Right here:

ZEN+ The Art and Science of Living Healthier for Longer

Bye for now

Marcus

P.S. Remember your life is the result of what you do, not what you know.

In this email I’ve told you exactly what to do to avoid the health risks associated with T2D and obesity.

The ball is now in your court.

You stand at a fork in the road.

And what you do next is on you.

Keep on doing what you’re doing and you’ll keep getting what you’re getting.

If you’re happy with that… **Cool**

But if you want to do something different…

==> Go here next <==