What is Insulin Resistance
Insulin resistance is a condition in which the body's cells become less responsive to the effects of insulin, a hormone produced by the pancreas. Insulin plays a crucial role in regulating blood sugar (glucose) levels by facilitating the uptake of glucose into cells. It also helps store excess glucose in the liver for later use.
In individuals with insulin resistance, the cells' ability to respond to insulin is impaired. As a result, the pancreas produces more insulin to compensate for the decreased effectiveness. This leads to elevated insulin levels in the bloodstream, a condition known as hyperinsulinemia which damages blood vessels.
Over time, the pancreas may struggle to produce sufficient insulin to overcome the resistance, leading to high blood sugar levels.
Dangers of Insulin Resistance
High insulin circulating in the blood stream can damage larger blood vessel. This is often a result of too much sugar in the blood stream which causes excess insulin production to combat it. High blood sugar levels damage small blood vessels which can lead to diabetes, organ damage, fatty liver disease, metabolic syndrome, cardiovascular disease and PCOS in some cases.
Common Signs of insulin resistance
(Symptoms may not present until an individual becomes diabetic)
High blood sugar
High insulin levels
Atherosclerosis
High triglycerides
High blood pressure
Slow healing from cuts
Increased thirst and frequent urination
Causes of Insulin Resistance
Obesity
Excessive body weight, particularly excess visceral fat, is strongly associated with insulin resistance. Adipose tissue, or fat cells, release substances called adipokines that interfere with insulin signaling.
Sedentary behavior
Sedentary lifestyle: Lack of physical activity and a sedentary lifestyle contribute to insulin resistance. Regular exercise helps improve insulin sensitivity and glucose uptake by the muscles. This is accomplished by cardio and weight training
Genetics
Certain genetic factors can predispose individuals to insulin resistance. Family history of type 2 diabetes and insulin resistance increases the risk of developing the condition.
Poor Diet
Diets high in processed foods, refined carbohydrates, and saturated or trans fats can contribute to insulin resistance if consumed in a caloric surplus . These dietary choices can lead to weight gain, inflammation, and lipid abnormalities, all of which affect insulin sensitivity.
Chronic Inflammation
Inflammation, often associated with obesity and visceral fat, can interfere with insulin signaling pathways and contribute to insulin resistance.
Hormonal Imbalances
Hormonal disorders, such as polycystic ovary syndrome (PCOS) in women, can cause insulin resistance. Elevated levels of certain hormones, such as cortisol, can also interfere with insulin sensitivity. This means unman-aged stress could contribute.
Sleep Deprivation
Lack of quality sleep and sleep disorders have been linked to insulin resistance. Inadequate sleep disrupts the body's hormonal balance, and energy levels which leads to increased insulin resistance.
Aging
Insulin resistance tends to increase with age. This may be due to age-related changes in body composition, decreased physical activity, or other factors.
How to Improve Insulin Sensitivity
Maintain a healthy weight
Losing excess weight, especially around the abdomen, can significantly improve insulin sensitivity. Even a modest weight loss of 5-10% of your bodyweight can make a difference.
Follow a balanced diet
Emphasize whole, unprocessed foods in your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats. limit foods that make it easy to over consume calories. in addition include more monounsaturated fats in your diet as these can help with insulin sensitivity especially when they displace some carb intake. Eating more protein and healthy fats in meals may blunt rise in blood sugar which helps with overall sensitivity
Incorporate regular physical activity
Engage in aerobic exercises such as brisk walking, jogging, cycling, or swimming for at least 150 minutes per week. In Addition, include strength training exercises to build muscle mass. This can improve insulin sensitivity because muscles act like a heat sink for glucose when you deplete their glycogen (carbs stored in muscle).
Lifting Weights
Get enough sleep: Prioritize getting 7-9 hours of quality sleep each night. Lack of sleep or poor sleep quality can contribute to insulin resistance.
Reduce stress levels
Chronic stress can impact insulin sensitivity. Find stress management techniques that work for you, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies and activities you enjoy.
Limit alcohol consumption
Excessive alcohol intake can interfere with insulin sensitivity and lead to weight gain.
Quit smoking
Smoking is associated with insulin resistance and an increased risk of developing type 2 diabetes. Seek support and resources to help you quit smoking if needed.
Order of food consumption
Eating vegetables and then protein before carbohydrates attenuates blood sugar rise after a meal
Eating more fiber
Eating fiber can reduce the amount that blood sugar rises after a meal which reduces the amount of insulin needed because insoluble fiber isn't digested.
Mono-unsaturated fats
Replacing carbohydrates with more unsaturated fats has positive effects n /hbA1C, glucose and insulin levels.
Flavonoids
Flavonoids may support the regulation of carbohydrate digestion, insulin signaling, insulin secretion, glucose uptake, and adipose deposition
Apple cider vinegar
15-30 ML of apple cider vinegar with meals can reduce blood sugar rise especially after eating starchy carbohydrates.
Chromium
May benefit those with metabolic syndrome, lower blood sugar, HBA1C, insulin and triglyceride levels especially in diabetics
Berberine
Berberine reduces blood sugar, lipids and HBA1C at doses of 600mg-1500mg
Magnesium
Magnesium at 500 milligrams lowered blood sugar, improved insulin sensitivity and improved glycemic control by improving glucose uptake in the cells.
Alpha lipoic acid
Lowered fasting blood glucose, insulin concentration, insulin resistance, and hemoglobin A1C levels by increasing glucose uptake into cells at 600 mg-1200 mg per day
Gymnema sylvestre
Reduces intestinal absorption of sugar and may also stimulate insulin production at 200-400 mg per day
Cinnamon
May help with blood sugar regulation at 500 mg per day
Lemon juice
May help lower peak glucose concentration after meals by slowing digestion of starches by lowering the PH of the meal
Physical activity after meals
Walking or exercising for 5+minutes after meals will slow blood sugar rise. Even something as simple as calf raises for 10 minutes at your desk after eating will have a significant effect!
Consider medical interventions
In some cases, medication may be prescribed by your healthcare provider to manage insulin resistance or underlying conditions that contribute to it. Work closely with your doctor to determine the best treatment plan for your specific situation.
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