What is Insulin Resistance?
Insulin resistance occurs when the cells in your muscles, fat, and liver don’t respond properly to insulin, a hormone produced by the pancreas that helps regulate blood sugar levels.
As a result, your body needs more insulin to keep blood sugar levels in check. Over time, this can lead to elevated blood sugar levels and potentially progress to prediabetes or type 2 diabetes.
How Does Insulin Resistance Develop?
- Lifestyle factors such as poor diet, lack of exercise, and being overweight, especially around the abdominal area, can contribute.
- Chronic stress and poor sleep quality can also play a role.
- Genetics may make some individuals more predisposed.
- Hormonal imbalances, such as in polycystic ovary syndrome (PCOS) or menopause, may exacerbate the issue.
Signs of Insulin Resistance
- Fatigue after eating
- Increased hunger, particularly for sugary or high-carb foods
- Difficulty losing weight, especially around the waist
- Skin tags or darkened patches of skin (acanthosis nigricans)
- Cravings for sugar and refined carbohydrates
- High blood pressure or cholesterol levels
What Can You Do About Insulin Resistance?
Improve Your Diet
- Focus on whole, unprocessed foods: Include vegetables, lean protein, healthy fats, and whole grains.
- Reduce sugar and refined carbohydrates: These spike blood sugar and insulin levels.
- Incorporate more fibre: Found in vegetables, fruits, and whole grains, fibre slows down digestion and helps manage blood sugar levels.
- Try intermittent fasting: This can help regulate insulin levels by giving the body a break from constant insulin production.
Exercise Regularly
- Strength training: Builds muscle, which improves insulin sensitivity.
- Aerobic exercise: Activities like walking, running, or cycling can lower blood sugar levels and increase insulin sensitivity.
- Daily movement: Even light activities like walking after meals can help.
Manage Stress
- High cortisol levels from chronic stress can worsen insulin resistance. Practicing relaxation techniques like yoga, meditation, or deep breathing can help lower stress levels.
Get Quality Sleep
- Poor sleep impacts blood sugar regulation. Aim for 7-9 hours of quality sleep per night to improve insulin sensitivity.
Maintain a Healthy Weight
- Losing even 5-10°/o of your body weight can significantly improve insulin resistance.
- Consider Supplements {With GP Advice)
- Magnesium: Helps with glucose regulation.
- Omega-3 fatty acids: Found in fish oil, these can reduce inflammation linked to insulin resistance.
- Chromium: May improve insulin sensitivity.
- Berberine: A natural compound shown to help lower blood sugar.
Monitor Your Blood Sugar
Regular check-ups with your GP or a healthcare provider can help track blood sugar levels and ensure you’re on the right path.
Seek Professional Advice
- If insulin resistance is part of a condition like PCOS or prediabetes, work with a healthcare professional for a personalised plan.
Takeaway
Insulin resistance can often be reversed or improved through lifestyle changes. By focusing on a balanced diet, regular exercise, stress management, and quality sleep, you can significantly reduce your risk of developing type 2 diabetes and improve your overall health. If you suspect you may have insulin resistance, consult your GP for appropriate tests and tailored guidance.
