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Insulin Resistance

Insulin resistance is a condition where your body’s cells don’t respond effectively to insulin, a hormone that regulates Blood Glucose.

What is Insulin Resistance?

It is a condition where cells in the body become less responsive to insulin.

Insulin resistance leads to higher blood glucose levels as the body struggles to use insulin efficiently.

It can often be a precursor to Type 2 Diabetes, making early detection crucial to controlling the condition.

Insulin resistance is linked to Obesity and physical inactivity, and can also be linked to genetic factors.

If you’d like to check if you are insulin resistant, you can be diagnosed through blood tests that measure insulin and glucose levels.

The good news is that it is reversible with lifestyle changes and in some cases medication.

How Insulin Resistance affects your body?

Increased Blood Glucose Levels

Insulin resistance makes it difficult for the body to effectively use glucose for energy, resulting in elevated Blood Glucose Levels. Over time this leads to hyperglycemia, which damages blood vessels and organs.

Weight Gain

It often leads to weight gain, particularly around the abdomen, as excess glucose is stored as fat. Visceral fat is particularly harmful and is associated with a higher risk of heart disease, type 2 diabetes, and other metabolic conditions.

Elevates Risk of Type 2 diabetes

If left unmanaged, it can progress to type 2. The body's constant struggle to produce enough insulin to overcome resistance eventually leads to beta-cell dysfunction in the pancreas, where insulin is produced, resulting in chronic high blood glucose levels.

Cardiovascular Health

Insulin resistance is closely linked to an increased risk of cardiovascular diseases like heart attacks and strokes. The condition contributes to high blood pressure, abnormal cholesterol, and inflammation, all major risk factors for heart disease.

Fatty Liver Disease

Insulin resistance can cause excess glucose to be converted into fat, stored in the liver, leading to non-alcoholic fatty liver disease. It can over time progress to more severe liver conditions such as cirrhosis or liver failure.

Triggers Inflammation

Chronic insulin resistance leads to low-grade inflammation throughout the body. It can exacerbate insulin resistance and contribute to the development of other issues, such as atherosclerosis (hardening of the arteries) and metabolic syndrome.

How to manage your Insulin Resistance

Maintain a Healthy Diet

Focus on a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. It is best to keep carbohydrates and sugars in check as it can cause a blood sugar spike and worsen insulin resistance. Incorporate fiber-rich foods to slow digestion and help regulate your blood sugar.

Exercise Regularly

Engage in regular physical activity, such as aerobic exercise and strength training. Exercise helps muscles use glucose more effectively, improving insulin sensitivity. Aim for at least 150 minutes of moderate-intensity exercise per week.

Monitor Blood Glucose Levels

Regularly check your blood sugar levels using a CGM (Continous Glucose Monitor) to track how well your body is managing blood glucose. Monitoring helps you make informed decisions with your diet and exercise.

Manage Stress and Sleep

Chronic stress leads to increased cortisol levels, which worsens insulin resistance. Practice stress-reducing techniques such as Yoga, Meditation or Deep Breathing exercises. Prioritizing quality sleep helps the body regulate cortisol levels and improve insulin resistance.