Did you know that your body can sabotage its own efforts to maintain normal blood sugar levels? This is what insulin resistance does – a condition in which your body’s cells become “deaf” to the signals of insulin, the hormone responsible for regulating glucose. In today’s article, we’ll decode this insidious condition, discuss its causes, symptoms, diagnosis and treatment methods. You will also learn how diet and lifestyle affect insulin resistance and how you can protect yourself from its negative effects.
What is insulin resistance?
Imagine insulin as a key that opens the door to cells, allowing glucose (sugar) from the blood to enter them. Glucose is the fuel for cells, essential for their proper functioning. In the case of insulin resistance, this key doesn’t fit the lock, and glucose builds up in the blood instead of reaching the cells.
The pancreas, seeing excess glucose in the blood, produces more and more insulin in an attempt to “force” the cells to cooperate. This vicious cycle leads to hyperinsulinemia (excess insulin in the blood) and consequently to serious health problems such as type 2 diabetes, heart disease and even some cancers.
Causes of insulin resistance
Insulin resistance is a complex problem that is influenced by many factors. Among the most important are:
- Genetics: family predisposition plays an important role in the development of insulin resistance. If your relatives have struggled with this problem, you are at increased risk.
- Overweight and obesity: Adipose tissue, especially that located in the abdominal area, produces inflammatory substances that interfere with insulin action.
- Lack of physical activity: Regular exercise increases cellular sensitivity to insulin. A sedentary lifestyle promotes the development of insulin resistance.
- Unhealthy diet: A diet rich in simple sugars, trans fats and processed foods leads to metabolic disorders and insulin resistance.
- Stress: Stress hormones, such as cortisol, can increase insulin resistance.
- Some medications: steroids, some antidepressants and contraceptives can affect insulin sensitivity.
- Endocrine disorders: e.g., polycystic ovary syndrome (PCOS), hypothyroidism.
- Age: The risk of insulin resistance increases with age.
Symptoms of insulin resistance
Insulin resistance often develops insidiously, with no obvious symptoms for many years. However, the following signals are worth noting:
- Constant fatigue and lethargy – even after a good night’s sleep.
- Concentration and memory problems.
- Increased craving, especially for sweets.
- Weight gain, especially in the abdominal area.
- Excessive thirst and frequent urination.
- Darkening of the skin in the folds (neck, armpits, groin).
- High blood pressure.
- Elevated triglyceride levels in the blood.
Remember that the above symptoms may also indicate other conditions. If you notice them, be sure to consult your doctor.
Diagnosis of insulin resistance
The diagnosis of insulin resistance is based on blood tests to assess fasting and post-meal glucose and insulin levels. The most commonly used tests are:
- Sugar and insulin curve: The test involves drawing blood while fasting and then after drinking a glucose solution. It allows you to assess how your body responds to the glucose load.
- HOMA-IR index: It is calculated from fasting glucose and insulin levels. The higher the index value, the greater the insulin resistance.
Treatment of insulin resistance
The most important part of treating insulin resistance is lifestyle changes. Of key importance are:
- Diet: It should be rich in vegetables, fruits, whole grains, lean protein and healthy fats. Consumption of simple sugars, trans fats and processed foods should be limited.
- Physical activity: Regular exercise, such as walking, biking and swimming, helps increase cellular sensitivity to insulin.
- Stress reduction: Relaxation techniques such as yoga, meditation, and breathing exercises can help reduce stress levels.
In some cases, the doctor may also prescribe medications such as metformin, which increases insulin sensitivity.
Insulin resistance and diet
Diet plays a key role in the treatment and prevention of insulin resistance. Here are the most important principles of nutrition:
- Choose products with a low glycemic index (GI). Low-GI products cause blood sugar levels to rise more slowly.
- Eat regularly, every 3-4 hours. This avoids sudden fluctuations in sugar levels.
- Consume an adequate amount of fiber. Fiber regulates the absorption of sugars and improves intestinal function.
- Limit your intake of saturated and trans fats. They are mainly found in animal products and processed foods.
- Drink plenty of water. Water helps remove toxins from the body.
Insulin resistance and pregnancy
Insulin resistance can also occur during pregnancy, which is associated with hormonal changes. Untreated insulin resistance in pregnancy can lead to serious complications such as gestational diabetes, fetal macrosomia (excessive birth weight of the baby) and pre-eclampsia. Pregnant women should regularly monitor their blood sugar levels and follow their doctor’s recommendations for diet and physical activity.
Prevention of insulin resistance
Even if you don’t have symptoms of insulin resistance, it’s worth taking care of prevention. Here are some tips:
- Maintain a healthy body weight.
- Be physically active.
- Follow a healthy diet.
- Avoid stress.
- Get regular health checks.
Summary
Insulin resistance is a serious health problem that can lead to many dangerous diseases. Fortunately, early detection and making appropriate lifestyle changes can effectively prevent its negative effects. Remember, your health is in your hands!
Note:
The above article is for informational purposes and is not a substitute for visiting a doctor. If you have any doubts about your health, consult a specialist.
