Insulin resistance is a condition where the body’s cells become less responsive to the effects of insulin, a hormone produced by the pancreas. Insulin plays a key role in regulating blood sugar (glucose) levels by facilitating the uptake of glucose into cells for energy or storage. When cells resist insulin’s action, it leads to a cascade of metabolic issues.
How Insulin Resistance Develops
- Normal Insulin Function
- After eating, blood sugar levels rise.
- The pancreas releases insulin to help cells (muscle, fat, and liver) absorb glucose, lowering blood sugar levels.
- In Insulin Resistance
- Cells fail to respond effectively to insulin, requiring more insulin to achieve the same effect.
- The pancreas compensates by producing more insulin, leading to hyperinsulinemia (excess insulin in the blood).
- Over time, this may strain the pancreas and cause blood sugar levels to rise, leading to prediabetes or type 2 diabetes and other chronic diseases.
Causes of Insulin Resistance
- Lifestyle Factors
- Diet high in refined carbohydrates, sugars, processed foods and seed oils
- Obesity, particularly visceral (abdominal) fat.
- Physical inactivity.
- Genetic Factors
- Family history of insulin resistance or type 2 diabetes.
- Chronic Stress and Inflammation
Symptoms and Warning Signs
Insulin resistance itself may not have obvious symptoms, but associated conditions or markers include:
- Fatigue.
- Increased hunger and cravings for carbohydrates.
- Weight gain, especially around the abdomen.
- Skin changes like acanthosis nigricans (dark, velvety patches), skin tags.
- Difficulty losing weight.
- Elevated fasting blood sugar or triglycerides.
- Fatty Liver
Health Risks
If left unaddressed, insulin resistance can lead to:
- Pre-diabetes and Type 2 Diabetes.
- Metabolic Syndrome: A cluster of conditions including high blood pressure, high cholesterol, and abdominal obesity.
- Cardiovascular Disease: Increased risk of heart attack and stroke.
- Chronic Inflammation: Linked to various diseases, including cancer and Alzheimer’s disease.
- PCOS: Polycystic Ovarian Syndrome
- Erectile Dysfunction
- Kidney Disease
- Cancer
Diagnosis
Doctors diagnose insulin resistance through:
- Blood Tests: Fasting insulin levels, fasting glucose, hemoglobin A1c, or triglycerides.
- HOMA-IR (Homeostatic Model Assessment for Insulin Resistance): A calculation using fasting insulin and glucose.
- Oral Glucose Tolerance Test (OGTT).
Management and Treatment
- Lifestyle Changes
- Diet: Low Carbohydrate, ketogenic or carnivore diet
- Exercise: Regular aerobic and resistance training improve insulin sensitivity.
- Weight Loss: Even a 5-10% reduction in body weight can significantly improve insulin sensitivity.
- Medications (in some cases)
- Metformin: Helps lower blood sugar and improve insulin sensitivity.
- Medications for associated conditions (e.g., statins for cholesterol).
- Stress Reduction
- Mindfulness, yoga, or therapy can help lower stress-related insulin resistance.
- Sleep
- Prioritizing quality sleep is critical, as sleep deprivation worsens insulin resistance.
By addressing the root causes, insulin resistance can often be managed or even reversed, reducing the risk of progression to more serious conditions.