Insulin is a hormone produced by the pancreas in the body which is specifically used to control the glucose (sugar) levels in the blood. For many people, especially those with type 2 diabetes, the insulin produced by the pancreas doesn’t function as optimally as it should, hence the pancreas tends to increase its production of insulin to compensate for the less-than-optimal performance of the ones produced.
Whenever some human cells cannot properly respond to insulin properly, those cells are said to be affected by insulin resistance. People with insulin resistance will have higher than normal levels of insulin in their bloodstream so that they can maintain normal blood glucose levels.
Insulin resistance is commonly associated with Type 2 Diabetes, which is the most common form of diabetes. In the early stages of Type 2 Diabetes, the patient’s pancreas is healthy and produces enough insulin to break down glucose so that it gets converted to energy for use or storage. When these glucose molecules cannot be broken down to be absorbed into the cells, they are bounced back into the bloodstream thereby leading to a rise in the levels of sugar in the bloodstream (hyperglycemia).
These unused glucoses will then be passed out from the body through urine, however if the blood vessels and urinary tracts are exposed to high concentration of glucose over a long period of time, these can lead to other health complications as the tubes in these vessels become surrounded with thick layers of sugar coating.
The scariest part of insulin resistance is that the condition worsens as time passes. As more and more insulin fails to break down the body glucose, less and less glucose can be used by the cells to perform its daily functions. Sooner or later, the cells will starve to death, thereby leading to a series of organ failures because once an organ in the body collapses, this tends to have a domino effect where other organs will eventually follow through.
Often, people with insulin resistance and high blood glucose have excess weight around their waist. Their good cholesterol levels or HDL is usually low, while their bad cholesterol or LDL will be quite high and they are also affected by high blood pressure, thereby putting the conditions of the heart at risk.
Symptoms of Insulin Resistance
- Fatigue (sometimes physical, but often it’s mental)
- Brain fogginess and inability to focus.
- Low blood sugar.
- Intestinal bloating.
- Sleepiness. (Especially immediately after eating a meal with more than 20% or 30% carbohydrates)
- Weight gain, fat storage, difficulty losing weight.
- Increased triglycerides
- Increased blood pressure. (People who are hypertensive tend to be Insulin Resistant).
- Depression. (Often associated with Insulin Resistance)
Risk factors:
Some of the typical causes or risk factors associated with Insulin resistance include:
- Coming from a family history of Type 2 diabetes, high blood pressure, or heart disease
- Belonging to an ethnic group with an increased incidence of Type 2 diabetes, high blood pressure, or heart disease
- Polycystic ovary syndrome (PCOS)
- Living a sedentary lifestyle
- As one advances in age
How to treat insulin resistance
Generally, there are 3 major approaches to be considered when treating Insulin Resistance:
- Foods
The foods that are important to reverse insulin resistance and lower your blood sugar, are more about what not to eat rather than what to eat. Essentially, a low or no grain diet that avoids sugar and packaged foods with plenty of healthy natural fats will go a long way to improve your body’s insulin receptiveness and sensitivity thereby lowering the amount of insulin your body needs to produce.
- Exercise
Since body weight is an important factor, regular exercise will be very effective in checking the occurrence of insulin resistance in the body. The key is to just be consistent with it. 30 minutes of some activity that raises your pulse rate, 4 times a week will keep your body’s insulin sensitivity functioning optimally.
- Nutritional and herbal medicine.
Some of the supplements that seem to have a powerful effect in lowering your insulin and reversing insulin resistance include bitter lemon, alpha lipoic acid, chromium, Banaba leaf, fenugreek etc.
These strategies, when combined form a base of an effective insulin resistance treatment for anyone. Doing this will help your body slow down its aging process and allow your body to function more efficiently.
In summary, Insulin Resistance is a condition that is known to precede type 2 diabetes. It is a lesser form of type 2 diabetes and is characterized by high levels of insulin in your bloodstream. While it can be prevented or sufficiently managed, most of the risk factors associated with Insulin Resistance are usually genetically or environmentally induced.
Making the necessary dietary changes and incorporating exercise will help to dramatically reduce the risk of diseases associated with this syndrome. It is never too late to start a new healthy eating regime, combined with some mild doses of daily exercise routines.
You are your body’s first Doctor, Trainer, Mentor, Coach, and Support System.
Make the conscious effort to live healthy everyday and your body will thank you for it.
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.