Insulin Resistance: Know the Signs
What is Insulin?
Insulin is a hormone secreted by the pancreas that helps move glucose out of your blood and into your cells, where it can be used for energy. Overtime, elevated blood glucose levels can be damaging to our blood vessels and vital organs.
What is Insulin Resistance?
Insulin resistance is a metabolic disorder that affects a large number of the population worldwide and can be caused by a combination of genetic predisposition and lifestyle choices. The disorder is characterized by impaired insulin signaling, reducing the cell’s ability to effectively utilize glucose for energy. As a compensatory response, the pancreas produces more insulin, leading to hyperinsulinemia. Despite the increased insulin production, the cells remain unresponsive, therefore leading to elevated blood sugar levels, metabolic syndrome, non-alcoholic fatty liver disease, atherosclerosis, and type 2 diabetes.
The causes of insulin resistance include:
Obesity: Excess body weight, excess abdominal fat in particular is strongly correlated with insulin resistance. Fat, also known as adipose tissue, releases inflammatory substances that interfere with insulin signaling and glucose uptake.
Sedentary lifestyle: A lack of physical activity contributes to weight gain and the development of insulin resistance as discussed above. Regular exercise and increased muscle mass can improve insulin sensitivity and glucose metabolism.
Genetics: Certain individuals are genetically predisposed to insulin resistance. Specific gene variants can impact insulin receptor function, increasing the likelihood of developing the condition.
Poor diet: A diet that is high in refined carbohydrates, added sugars, and saturated fats may lead to insulin resistance. This kind of diet elevates blood sugar levels, promotes weight gain, and impairs insulin sensitivity.
Exacerbating factors:
Stress: Chronic stress elevates cortisol levels, interfering with insulin signaling and glucose metabolism. It is important to have coping mechanism for stress in order to keep cortisol levels low.
Sleep Disruption: Inadequate sleep has been associated with impaired glucose tolerance and increased insulin resistance. It is important to get restful and restorative sleep.
Hormonal Imbalances: Conditions such as polycystic ovary syndrome (PCOS) and other hormonal disorders can contribute to insulin resistance. Seeing a health care professional regularly can help screen for underlying conditions and slow or prevent progression.
Inflammation: Chronic low-grade inflammation disrupts insulin signaling pathways leading to insulin resistance.
What does Insulin Resistance Look Like?
Recognizing the signs and symptoms of insulin resistance is crucial for early detection and intervention. While symptoms can vary among individuals, several common signs may indicate the beginning or presence of insulin resistance. These include persistent fatigue, increased hunger or cravings, frequent urination, unexplained weight gain, especially around the abdominal area, difficulty losing weight, and slow wound healing or frequent infections. Moreover, individuals with insulin resistance may experience darkened patches of skin called acanthosis nigricans, most commonly found around the neck, in the armpits, or groin. It is important to recognize these signs and inquire with a healthcare professional for diagnostic testing.
Diagnostic Testing for Insulin Resistance:
Fasting Blood Glucose: Measures blood sugar levels after an overnight fast.
Hemoglobin A1c (HbA1c): This blood test provides an estimate of average blood sugar levels over the past three months.
Fasting insulin: A blood test that measures the amount of insulin in the blood after an overnight fast.
HOMA IR calculation: A calculation using fasting insulin and fasting glucose to determine the severity of insulin resistance regardless if fasting glucose and insulin are within normal ranges.
2-hour Glucose Tolerance Test: A test over 2 hours where blood glucose and insulin are measured three times (fasted, 1 hour, and 2 hours after glucose intake) in order to see how the sugar is metabolized providing vital information for treatment and dietary recommendations.
Treatment options
Lifestyle Modifications:
Weight management: Achieving and maintaining a healthy weight through regular exercise and a balanced diet
Physical activity: Engaging in regular aerobic exercise and strength training improves insulin sensitivity and glucose utilization. Gaining muscle mass further supports insulin sensitivity.
Stress reduction: Adopting stress management techniques, such as meditation, yoga, and/or counselling can help alleviate insulin resistance associated with chronic stress.
Dietary changes:
High protein and fibre intake, carbohydrate management, anti-inflammatory foods and consumption of healthy fats.
Supplementation:
Studies have shown convincing evidence with specific supplements in their blood glucose lowering and insulin sensitization abilities.
Insulin resistance is a multifaceted metabolic disorder influenced by genetic and environmental factors. It plays a significant role in the development of prediabetes and type 2 diabetes. It is crucial to work closely with healthcare professionals to develop personalized treatment plans based on individual needs and medical history. With a holistic approach encompassing lifestyle modifications, dietary adjustments and appropriate herbal or pharmaceutical intervention, individuals with insulin resistance can be in control of their health, minimize complications and improve quality of life. Seeking help from healthcare providers can provide the appropriate support for a healthier future.
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