Insulin is a hormone your body uses to regulate blood glucose levels. If it doesn’t respond as expected to insulin, then you have insulin resistance.
Increased blood glucose levels lead to weight gain, prediabetes and eventually diabetes. But there are natural ways to reverse your condition naturally through a healthier lifestyle.
What is Insulin Resistance?
Insulin, a hormone produced by the pancreas, signals your cells that glucose (sugar) is available for use. When your body doesn’t respond properly to insulin, blood glucose levels can become elevated; this condition is known as insulin resistance.
People with prediabetes or type 2 diabetes are particularly at risk; however, it can also happen without any prior diagnosis. While symptoms usually don’t manifest immediately after being diagnosed, the condition can develop into major issues in the future.
To effectively manage insulin resistance, you must make your body more sensitive to it through diet, weight loss and regular physical activity.
But it isn’t always effortless. Some individuals with insulin resistance require medication to help regulate their blood sugar levels.
Drugs that enhance your body’s response to insulin include oral medications (diabetic pills) and injections. They can help lower the risk of prediabetes and type 2 diabetes.
In addition to weight gain and obesity, other factors that increase your likelihood of developing insulin resistance include a family history of diabetes or certain health conditions. These can be addressed with lifestyle changes and medications in order to lower your risk.
Researchers are striving to understand what causes insulin resistance and how best to treat it. But until then, working with your doctor to manage blood sugar levels and avoid prediabetes or type 2 diabetes should remain top of mind.
If you have insulin resistance, it is wise to partner with your healthcare provider in monitoring both blood sugar and hemoglobin A1C levels. Doing this can help determine if you are at risk for prediabetes or type 2 diabetes and provide the guidance necessary to make the appropriate treatment decisions for optimal wellness.
The Causes of Insulin Resistance
Insulin resistance occurs when your body’s cells have difficulty absorbing glucose, or blood sugar. It typically starts with your pancreas producing more insulin than necessary to keep glucose under control; however, over time these cells wear out and cannot produce enough insulin anymore to maintain normal levels of blood glucose.
Insulin resistance can be caused by a number of factors. Genes, age, and being overweight or obese all play a role.
Other risk factors for insulin resistance include a diet high in processed carbohydrates and saturated fats, as well as lack of physical activity. Certain medications like steroids and antipsychotics, as well as genetic conditions like polycystic ovary syndrome (PCOS), may also contribute to this issue.
One of the most effective ways to combat insulin resistance is a diet consisting of whole, unprocessed foods high in fiber. Fruits and vegetables are particularly beneficial as they’re naturally lower in sugar than many processed candy or desserts but still packed with essential vitamins, minerals and antioxidants.
Another nutritious option is beans and legumes, which provide high amounts of protein as well as fiber that helps you feel full for longer.
Eating a nutritious, balanced diet with plenty of fruits and veggies is the best way to increase insulin sensitivity and combat insulin resistance. Avoid fatty meats such as sausage or bacon, along with high-saturated fats from dairy products. Those living with prediabetes or Type 2 diabetes are encouraged to incorporate various fruits, vegetables, and whole grains into their meals while cutting back on sugars and processed carbohydrates.
The Risk Factors of Insulin Resistance
Insulin resistance occurs when your body’s cells do not respond effectively to insulin. This occurs if your pancreas cannot produce enough of this hormone for efficient glucose absorption into cells.
Insulin helps your body use glucose (sugar) for energy, signaling the liver to store blood sugar for later use. When insulin resistance develops, your body doesn’t respond to this signal and glucose levels rise steadily.
Over time, this increases your risk for developing prediabetes – an illness known as prediabetes which affects more than 84 million Americans.
Doctors don’t know why, but they suspect it has something to do with obesity, high blood pressure and low HDL cholesterol levels.
While you cannot change certain factors, you can work to reduce them through healthy lifestyle changes and regular exercise. Losing weight and getting regular exercise will improve how your body responds to insulin, decreasing the likelihood of developing insulin resistance or prediabetes.
Your doctor may suggest a low-carb diet, regular exercise and medication to help reverse or manage insulin resistance. If you suspect you have prediabetes, it’s essential to get tested for it promptly.
Your doctor may order a test that checks your blood glucose levels periodically throughout the day, such as a blood test or fasting glucose test.
Additionally, a blood pressure and triglyceride test can be helpful in diagnosing insulin resistance. If your numbers are higher than normal or your triglyceride levels exceed 150 mg/dL, then it’s likely you have this condition.
The Symptoms of Insulin Resistance
Insulin is a hormone that controls blood sugar levels. When carbohydrates are broken down by your body, insulin from the pancreas helps glucose (blood sugar) enter muscles, fat cells and liver cells for energy storage.
When your body’s ability to use insulin properly for glucose absorption is impaired, blood sugar levels can rise dangerously high–hyperglycemia. Unchecked, this elevated sugar may lead to serious health issues like diabetes and heart disease.
If your blood sugar is consistently high, you may have prediabetes or insulin resistance. It’s essential to get diagnosed and start treating this condition promptly as delayed care can lead to type 2 diabetes.
Your doctor can identify insulin resistance through a blood test, physical exam and history of symptoms. The American Diabetes Association suggests that you ask your healthcare provider to regularly check your glucose and hemoglobin A1C levels in order to monitor your risk for developing diabetes.
Talking to your healthcare provider about ways you can improve your diet and increase exercise is a wise idea. Exercising helps increase muscle insulin sensitivity, which could prevent or reverse insulin resistance.
Furthermore, losing excess body weight can aid in treating insulin resistance. Studies suggest that people who lose 7% of their total body weight have a 58% reduction in the likelihood of developing type 2 diabetes.
To prevent insulin resistance, the best approach is to make permanent lifestyle changes such as eating a nutritious diet with low carbohydrates and sugars, along with adding physical activity into your daily schedule. You may also work closely with a nutritionist and endocrinologist to find the appropriate treatment plan tailored for you.
The Treatment of Insulin Resistance
Insulin resistance is a chronic disorder that may not present any symptoms, yet it’s an important risk factor for diabetes. It can be diagnosed and managed through healthy lifestyle changes as well as medications.
Exercise, diet and weight loss can all help combat insulin resistance and enhance your wellbeing. However, in certain instances it’s necessary to see a doctor to identify the extent of your insulin sensitivity and create an individualized treatment plan.
Treatment of insulin resistance aims to lower blood glucose and lipid levels. You may need to make dietary and lifestyle modifications such as avoiding high-sugar foods, eating less fat, exercising more, and losing weight.
Your doctor will utilize a range of tests to diagnose insulin resistance. These may include glucose testing, lipid panel analysis and other assessments.
If you’re overweight, your doctor may order additional tests to detect other issues like fatty liver or polycystic ovary syndrome (PCOS). These tests also allow them to monitor your weight and blood pressure more effectively.
Once your doctor has diagnosed insulin resistance, they will suggest a variety of lifestyle modifications to treat it. These could include cutting back on unhealthy fats, sugar and red meats while increasing intake of vegetables, fruits, whole grains and fish.
Work with your healthcare provider to implement these changes and monitor your progress. Over time, you should likely notice improvements in your lipids and blood sugar levels.
Your doctor may suggest a low-sugar, high-fiber diet along with regular exercise to see significant improvements in your lipids, blood glucose and blood pressure. These changes can have beneficial effects on all of these areas.
