Insulin resistance is the reason behind prediabetes, and type 2 diabetes. It is also a risk factor for hypertension, coronary artery disease and stroke.
It is the underlying condition they warn you about.
What is insulin?
Insulin is a hormone made by the pancreas that is essential for regulating blood glucose levels.
How does it work?
When you eat, carbohydrates are broken down into glucose which enter your bloodstream.
The pancreas then releases insulin, to move glucose into the cells to provide energy, and store excess as glycogen for later use.
What is Insulin resistance?
Insulin resistance is a condition where the cells in your muscles, fat and liver becomes less responsive to insulin, making it harder for glucose to enter the cells.
It results in two things:
- Glucose remaining in the blood
- Pancreas working to release more insulin.
Overtime, this leads to hyperglycemia and hyperinsulinemia.
What causes insulin resistance?
The resistance is multifactorial, and the key contributors are:
- Obesity: Excess fat, especially around the stomach, increases inflammation and blocks insulin signaling.
- Physical inactivity: Lack of exercise reduces uptake of glucose by the muscles
- Unhealthy diet: Diets high in processed foods, sugar and unhealthy fats promote insulin resistance.
- Genetics: Family history of insulin resistance predisposes people to it.
- Hormonal imbalances: Hormonal conditions like PCOS can lead to insulin resistance
- Chronic stress: Stress hormones interfere with insulin functioning
- Chronic sleep deprivation or sleep apnea can contribute to insulin resistance.
What are the symptoms?
- Increased hunger and tiredness
- Weight gain especially around the abdomen
- Acanthosis Nigricans (dark velvety patches on the neck, armpits or groin)
- High blood sugar levels
- Hypertension, high cholesterol and triglycerides levels
If left unchecked, the resistance could lead to:
- Type 2 diabetes
- Cardiovascular diseases
- Non-alcoholic fatty liver disease
- Metabolic syndrome
- Polycystic ovarian syndrome
How to prevent or reverse the resistance
- Focus on low glycemic index foods like fruits, vegetables, whole grains and lean meats.
- Reduce intake of processed foods, sugar and unhealthy fats
- Engage in regular aerobic exercises and resistance training to improve glucose uptake by the muscles
- Maintain a healthy weight, and lose some weight if overweight
- Sleep adequately. Aim for 7-9 hours of sleep every night
- Learn to manage stress by practicing relaxation techniques like yoga, meditation and deep breathing.
- Monitor your blood sugar levels, blood pressure and cholesterol levels regularly.
However grim insulin resistance may sound, it is not a death sentence, rather a wake up call.
By understanding it, you’d be able to make better food decisions, stay active and manage stress, thereby reducing your risk of chronic diseases.
Watch out for symptoms, and meet a doctor for diagnosis.
Afterwards, start with small and consistent changes, and watch your health skyrocket.
By Pharm.Oluoma @zizelle
