Insulin resistance is a term that is popping up more and more in the world of health and wellness, and it’s something that many women can relate to. It is estimated that as much as 75% of the Dutch population is insulin resistant. But what exactly is insulin resistance and why is it important to combat it?

What is insulin resistance?

Insulin is a hormone produced in the pancreas that plays a crucial role in regulating our blood sugar levels. When we eat food, our blood sugar levels rise, and insulin is released to transport the sugar from our blood into our cells, where it can be used as energy. Insulin resistance occurs when our cells no longer respond properly to insulin, causing sugar to remain in our blood and leading to higher blood sugar levels.

How do you recognize insulin resistance?

• Persistent fatigue: Do you always feel tired even after a good night’s sleep? Do you experience drowsiness after eating? This could be a sign of insulin resistance because your cells aren’t getting the energy they need.
• Persistent fatigue: Do you always feel tired even after a good night’s sleep? Do you experience drowsiness after eating? This could be a sign of insulin resistance because your cells aren’t getting the energy they need.
• Persistent cravings for sweets: If you have an unstoppable craving for sweets, this may be due to fluctuations in your blood sugar level, which in turn indicates insulin resistance.
• Acne/impure skin
• Irregular periods: Insulin resistance disrupts the menstrual cycle and even leads to polycystic ovary syndrome (PCOS), a common cause of infertility.
• Dark skin spots: Some people with insulin resistance develop dark spots on their skin, especially around the neck and armpits. This is called acanthosis nigricans.
• Blurred vision / your vision is deteriorating
• Moody, quick to anger
• Skin tags on the skin:, especially on the neck, armpits, groin or eyelids. Skin tags are also called wild meat, they are often light brown and feel soft.

Why is combating insulin resistance important for women?

Insulin resistance can be specifically challenging for women. Hormonal changes, such as those during the menstrual cycle, pregnancy and menopause affect the body’s insulin sensitivity. In addition, women may be susceptible to hormonal conditions such as polycystic ovary syndrome (PCOS), which can worsen insulin resistance. Additionally, insulin resistance can lead to weight gain, which in turn can contribute to other health problems such as type 2 diabetes and heart disease.

Five important suggestions for insulin resistance

• Eat a balanced diet and pay attention to your meal frequency: nutrition plays a crucial role in managing insulin resistance. Try to eat foods with a low glycemic index, such as whole grains, legumes, vegetables and proteins. Limit consumption of sugary drinks, processed foods and refined carbohydrates, such as white bread and white rice. You reduce insulin resistance by adhering to 3 eating moments every day so that you do not always ‘stimulate’ your pancreas to release insulin to regulate your blood sugar.
• Regular exercise can improve insulin sensitivity. Try to exercise at least 30 minutes a day, whether it’s walking, cycling, yoga or any other activity you enjoy. Strength training helps build muscle mass and increase insulin sensitivity. Preferably exercise or train before a meal.
• Stress management: Chronic stress can worsen insulin resistance. Try to reduce stress through relaxation techniques such as meditation, breathing exercises, or pursuing a hobby that brings you joy. Adequate sleep is also essential for stress management and overall health.
• Weight management: Maintaining a healthy weight can help reduce insulin resistance. If you are overweight, even modest weight loss can produce significant improvements in insulin sensitivity. If necessary, consult a dietitian or health professional to help you create an appropriate weight management plan.
• Get enough sleep: Sleep at least 7 to 8 hours a day. Sleep deprivation increases your craving for sugar, which increases your blood sugar.

It’s important to remember that insulin resistance is reversible and small lifestyle changes can make a big difference. By paying attention to your diet, exercise, stress levels and weight, you can take back control of your health and manage insulin resistance.

Orthomolecular advice for insulin resistance

• Magnesium plays a crucial role in insulin sensitivity and regulating blood sugar levels. A dosage of at least 300 mg per day is recommended. Natural food sources such as green leafy vegetables, nuts and seeds are also rich in magnesium.
• Chromium supplements: Chromium is a trace element that can contribute to better glucose control. It can improve insulin sensitivity. You can also find chromium in whole grain products, vegetables and fruit.
• Omega-3 fatty acids, such as those found in fish oil, can reduce inflammation and improve insulin sensitivity.
• Berberine may help regulate blood sugar levels and improve insulin sensitivity.
• There is growing evidence that healthy intestinal flora can contribute to better insulin sensitivity. Consider taking probiotic supplements or eating fermented foods such as yogurt, kefir and sauerkraut.
• Cinnamon can help regulate blood sugar levels. Add some cinnamon to your daily diet, for example to oatmeal, Greek yogurt or fruit.

So ladies, if you recognize yourself in one of the signs, you can tackle insulin resistance with the right approach and orthomolecular support. By paying attention to your diet, exercise, stress levels and weight, you can stabilize your blood sugar and prevent many health problems. Take care of yourself!

A bloated feeling is something many women suffer from throughout the day. They experience a feeling of fullness in the stomach, tension and stretching in the abdominal area, and can also lead to visible swelling or an increased abdominal size. Whether temporary or recurring, this uncomfortable feeling can have various causes. This is why it’s important to dive deeper into it to discover how to get rid of a swollen lower abdomen.

Why do I get such a bloated stomach?

A bloated belly can be a response to several factors. One of the most common causes is excessive gas formation in the gastrointestinal tract. This can occur because you swallow air while eating or drinking or because you eat and drink gas-producing foods such as beans, cabbage and carbonated drinks. In addition, you may also have problems with your digestive system, such as lactose intolerance or irritable bowel syndrome (IBS).

​​Another major cause of bloating is constipation. In this case, bowel movements are difficult or less frequent, which can cause the abdomen to expand. Certain foods such as high-fat foods, artificial sweeteners, and foods high in salt can also contribute to bloating. In addition, hormonal changes, (think menstrual cycle), can also lead to bloating.

While the physical discomforts are annoying enough, bloating can also take a toll on your body image. Who knows, you might recognize that you skip parties or dinners because you’re afraid your stomach will react to it. At SUPS we also regularly hear that women with a bloated belly feel insecure about how they look and therefore adjust their clothing style to the discomfort.

How do I notice that I have bloating?

We have already reviewed a number of symptoms, but you can recognize a bloated feeling by even more symptoms, such as:

1. Feeling of fullness
2. An enlarged abdomen
3. Gas and flatulence
4. Abdominal pain or cramps
5. Altered bowel movements
6. Nausea

It should be clear. A bloated feeling manifests itself in different ways. Often it has to do with your metabolism or your lifestyle.

What causes a swollen abdomen

Bloating is a problem that is more common today. Our modern lifestyle generally causes us to sit a lot, while that does not correspond to the rapid evolution of our body. A lack of exercise and a sedentary lifestyle can slow down intestinal motility and contribute to bloating.

Do you recognize the above 6 complaints? Then it is advisable to check with yourself whether you:

1. Take in enough fiber every day
2. Drink more than 2 liters of water during the day
3. Get enough exercise every day
4. Experience enough relaxation
5. Chew enough and don’t talk too much while eating
6. Don’t eat too much at one time
7. Be sparing with artificial sweeteners, salt and sugar

Do you respond affirmatively to the above 7 points? Then it may be due to:

1. Medication that your stomach responds to
2. Sensitivity to food intolerances (such as lactose intolerance, fructose intolerance, or gluten intolerance)
3. Due to hormonal changes

Is bloating serious?

“Suddenly big belly”, “abdominal bloating” and “abdominal distension”. It is not for nothing that these are search terms that are searched for more than 10,000 times a month in the Netherlands. It is clear that many people suffer from this condition.

But while bloating is extremely annoying, thankfully it doesn’t have to be a cause for concern. It is often a benign condition. In most cases, a bloated feeling can be solved with a diet and lifestyle adjustment. It can be helpful to keep a food diary to discover which foods may be causing bloating. That way you will discover more quickly why your stomach is reacting.

Do you experience extreme physical discomfort from your bloating? Do you notice that you isolate yourself and you no longer feel happy because of this condition? Or are the symptoms very severe, long-lasting or otherwise worrying? Always consult a doctor.

10 tips to prevent bloating

Now that we know what bloating is and what symptoms are associated with it, we would like to take a closer look at the solution. These 10 tips from our orthomolecular therapist Mariella Wehman can help relieve bloating:

1. Eat slowly and chew well. This reduces the amount of air you swallow while eating.
2. Limit gas-forming foods such as beans, cabbage, onions, Brussels sprouts, fizzy drinks, and certain dairy products.
3. If you notice that certain foods cause bloating, you may have a food intolerance. Identify and avoid foods you don’t tolerate well, such as lactose, fructose, or gluten.
4. Eat enough fiber. This aids in healthy digestion and can prevent constipation. Choose whole grains, vegetables, fruits and legumes as sources of dietary fiber.
5. Drink enough water throughout the day to promote good bowel function.
6. Eat foods that contain probiotics. These are beneficial bacteria that promote gut health. Foods that contain probiotics include yogurt, kefir, salami, brie, sourdough bread, pickles, and tempeh.
7. Use the right supplement. Your gut plays an unprecedented role in how you feel. To convert your food into daily energy and strength, your intestines and the bacteria that live there must be in optimal balance. ALIVE pre- and probiotic is a powerful foundation for your intestinal health.
8. Try to be active every day and choose a form of exercise that you enjoy.
9. Find healthy ways to reduce stress, such as meditation, breathing exercises, yoga, or relaxation techniques.
10. If bloating persists or is severe, it is advisable to see a health care professional for proper diagnosis and targeted advice.

Would you like personal advice after reading this article? Feel free to contact us. We are happy to help you.

Are you starting your day tired and lifeless? Many women experience energy shortage. Fatigue has a major impact on your life and functioning. If you get up in the morning with little energy, this is a signal from the body that your energy distribution is not going well. This results in you experiencing physical and mental fatigue. How did this disturbed energy balance come about and what can you do to restore your energy?

The causes of the energy shortage

There are many causes that cause a leak in your energy system. We discuss a number of important causes of energy shortage.

Lack of exercise

Insufficient exercise breaks down the muscles. Have you ever heard of mitochondria? Mitochondria are energy factories in your cells and are of great importance for your heart, intestines, endocrine system, blood circulation and many other functions. The amount of mitochondria therefore determines how energetic you feel. If you don’t move enough, not only will your muscles decrease, but so will your energy level. It is important that you maintain your muscles by training them. “If you don’t use it, you lose it” is a well-known saying in orthomolecular medicine.

High blood sugar

A fluctuating blood sugar level also robs you from your energy. The sugars in your blood make you sleepy and tired. Do you often feel hungry during the day and need sugars, do you eat more than three times a day (a cappuccino also counts as a meal time for your blood sugar) or do you notice that after a meal you feel your energy sink and/or become yawny? It is quite possible that you are insulin resistant and that your body loses a lot of energy to your digestive system. If you have a high blood sugar level for a longer period of time, a sugar addiction will arise and you will end up in a vicious circle.

Nutrient deficiency

There are many causes that lead to deficiencies of vitamins and minerals in our blood values. Food is picked immature and a lot of food is processed. Daily stress robs us of nutrients, tannic acid in coffee extracts vitamins and minerals from our body, medication and the contraceptive pill lower vitamin values, a lot of exercise increases perspiration, which also causes us to lose vitamins and magnesium. In addition, there are groups that are more at risk with a deficiency of vitamins and minerals, such as pregnant women, babies, children and the elderly.

Decreased status of neurotransmitter dopamine

Dopamine is a neurotransmitter that gives us energy and decisiveness. A healthy intestinal flora contributes to the production of neurotransmitters. Neurotransmitters are responsible for our mood and can be regarded as an important energy hormone for women.

Impaired digestion and intestinal flora

If you experience digestive complaints and your intestinal flora cannot absorb nutrients properly, there will be shortages of vitamins, minerals, trace elements and phytonutrients. Good digestion and cooperation of the stomach, liver, pancreas, esophagus, small intestine and large intestine determine the absorption of energy (ATP) from food.

Your liver cannot detoxify properly

The liver plays a major role in our health. Our liver plays a role in sugar, fat and protein metabolism, produces bile to digest fats, is an important storehouse for vitamins, iron, fats and glycogen, and neutralizes toxins and excess hormones. If the breakdown of waste does not go well, toxins accumulate in our cells. An excess of toxins in our cells are harmful. These toxins can leak into our bloodstream causing extreme fatigue.

Low-grade inflammation strains your immune system

Silent inflammation plays a prominent role in Western diseases. With silent inflammation, our immune system is constantly working. That takes an awful lot of energy. If silent inflammation persists, we call it: chronic. You recognize it by an excessive, persistent fatigue. Our immune system becomes disrupted and is no longer able to act effectively in the event of a cold or flu, so that you don’t recover well or even experience a chronic cold. This is annoying with a harmless flu, but life-threatening with pneumonia. Good to know: poor health of your gums and teeth also indicate a silent inflammation.

Stress

Stress activates the fight or flight mechanism in our body and shuts down our digestion, causing problems in the digestion and absorption of nutrients. Stress causes the good bacteria in our intestinal flora to break down, creating an imbalance and resulting in a decrease in immunity. The intestinal wall also becomes too permeable (leaky gut) for all the substances we ingest. That increases the chance of inflammation that makes us feel tired. The good bacteria in our intestinal flora plays an important role in absorbing vitamins and minerals from our diet. Stress also increases the alertness of our brain and body and that takes a lot of energy.

Insufficient sleep

During our sleep, important recovery processes take place in our body and brain. Quality sleep ensures that the glymphatic system in our brain can empty our head by draining waste. Are you chronically sleep deprived? Then the chance of brain fog and a reduced energy level is greater.

This is how you create more energy!

Increase your muscle mass

Increase your muscle mass and you improve your energy level! Especially after your 30th your mitochondria decrease. Mitochondria are the energy factories of our body cells. The more muscles, the more muscle cells, the more mitochondria. Make light strength training a daily morning ritual. Just at home. If you make it simple with a number of weights and a kettlebell at home, you reduce the threshold. No weights at home? You can perform a set of push-ups and squats anywhere!

Ensure a stable blood sugar

Ensure a stable blood sugar daily by sticking to three meals a day. That restores your insulin sensitivity. A balanced diet consists of three full meals that give a feeling of satiety. A full meal consists of proteins, healthy fatty acids and good carbohydrates such as fruit and vegetables. Unfortunately, a cup of coffee, juice or piece of fruit in between also causes the production of insulin by your pancreas.

Eliminate nutritional deficiencies with RISE and REVIVE

A balanced diet consists of a composition of healthy fatty acids, healthy carbohydrates such as fruit and vegetables and proteins. Supplement your vitamins and minerals daily with RISE or MOM TO BE.

Make sure you get more energy from your diet every day through natural sources such as green leafy vegetables, bananas, avocados and unroasted nuts. A foot bath with magnesium flakes is also beneficial and also ensures a good night’s sleep!

Feed yourself with antioxidants that are amply represented in our REVIVE! Add additional wild blueberries, ginger (tea), turmeric, avocado, raw cocoa, vegetables and fruit to your menu and your energy level will get a huge boost.

Increase the good bacteria in your intestinal flora!

You really want to remedy digestive complaints and intestinal complaints to optimize your overall well-being. Get enough fiber from fruits and vegetables every day. You can easily add fresh vegetable juice, raw vegetables, fruit or a soup to a meal. You are not just what you eat, but also what you absorb. Increase the concentration of good bacteria and take a high-quality pre- and probiotics supplement for several months. A healthy gut microbiome produces food acids such as lactic acid and butyric acid. These acids counteract the growth of bad bacteria and other pathogens such as fungi and parasites. A good probiotic ensures that fibers are converted into butyric acid. SUPS has developed digestion cure ALIVE to help (pregnant) women to rebalance their intestinal flora. ALIVE is a high-quality probiotic enriched with inulin (fiber).

Support your liver

The liver can detoxify well if phases 1 and 2 work undisturbed. In the first phase, harmful substances are rendered harmless and in the second phase, the rendered harmless substances are made water-soluble so that our body can excrete them. For this, our liver needs nutrition with glutathione, a range of B vitamins, selenium, zinc, copper and magnesium. Experts at SUPS know how important it is to support the liver, so we have included these vitamins and minerals in a high-quality multivitamin complex: RISE and MOM TO BE.

Natural sources rich in glutathione include asparagus, spinach, avocados, turmeric, garlic, walnuts and watermelon. You also support your liver by choosing unprocessed food and natural cosmetics.

Hydrate: drinking enough water gives more energy

In addition, it is worth mentioning that if you really drink enough water, herbal tea and coconut water every day, all nutrients can be transported via the blood to your organs and cells, and waste products will be properly disposed of via the excretory organs.

Minerals and vitamins for more energy

Does your energy level need a quick boost so you can function properly again? Take control of your energy level! SUPS supports you with the right vitamins and minerals against fatigue.

B vitamins, iodine, zinc and iron

The B vitamins, zinc and iron in RISE and MOM TO BE are essential for your mitochondria in your muscles. Iodine contributes to combating a slow thyroid gland, which prevents fatigue.

Antioxidants

REVIVE contains a high dose of antioxidants that support the liver and give you an energy boost.

Herbs

BALANCE gives your liver a boost thanks to dandelion and milk thistle. These herbs help break down excess hormones so that toxins can’t stay behind, counteracting fatigue.

The Energy & immunity support set contains RISE and REVIVE and is your upgrade in the field of energy, vitality and immunity. In addition to energy and immunity, many women also wish to balance their hormones and intestinal flora. Our loyal members are therefore full of praise for our Female bestseller!

Be the energy you want to attract

Permanent energy shortage? Call in a medical specialist

If you experience a permanent energy shortage, it is wise to call in a medical specialist. It is good to realize that you are not just treating the symptom, but that you are getting to the root of the problem.