Insulin resistance is a metabolic condition due to which the level of insulin in the blood increases when the cells become resistant to its action because insulin is not able to perform its primary function in the body, which is the regulation of blood glucose levels.
Insulin resistance is present when cells in the body do not respond properly to this hormone.
The overall effect of insulin is to store energy and building materials after a meal. After a meal, the blood sugar level changes. Every jump in blood sugar, under normal circumstances, is accompanied by the release of insulin, which acts as a guardian and reacts by "resolving" excess glucose.
Insulin opposition, which isn't identified in time, can prompt sort 2 diabetes, gestational diabetes, as well as prediabetes. Fortunately, this condition can be controlled assuming that we change our way of life and way of life, which, most importantly, incorporates satisfactory sustenance and actual work.
What happens in the body of a person who has insulin resistance?
In the case of insulin resistance, there is a disorder in the way of carbohydrate metabolism. Cells become less reactive to insulin, which leads to elevated levels of insulin in the blood with otherwise normal blood sugar.
After a meal, blood sugar can vary and be slightly high or low.
The job of insulin is to permit the cells in the body to take in glucose to use as fuel or to store as muscle versus fat. It likewise intends that in this condition, blood glucose is bound to gather and this can prompt too-high glucose levels
At the point when the body becomes insulin-safe, it attempts to ward off by delivering more insulin. Individuals with insulin obstruction frequently produce more insulin than solid individuals. This is known as hyperinsulinemia.
Symptoms of insulin resistance
At first, there are no side effects of insulin opposition. Side effects start to show up just when there are aftereffects, for example, an expansion in glucose levels. At the point when this occurs, side effects might include:
- Fatigue
- Hunger,
- Poor concentration.
Other signs that often occur in people with insulin resistance include:
- Weight gain especially in the abdomen,
- High blood pressure,
- High cholesterol.
Assuming that insulin obstruction forms into prediabetes or type 2 diabetes, side effects will incorporate expanded blood glucose levels and more exemplary side effects of type 2 diabetes.
What are the causes/risk factors for insulin resistance?
Although the specific reason for insulin opposition is at this point unclear, it is notable which chance variables can prompt the improvement of insulin obstruction. The essential gamble factor is an eating regimen wealthy in carbs, particularly refined starches and sugars.
Deficiencies of zinc, chromium, and manganese can also make insulin less effective. The introduction of trans fats into the diet makes cell membranes more rigid and makes insulin transport more difficult.
Chromium, zinc, and manganese are important for the metabolism of carbohydrates (sugars) because, together with insulin, they increase the use of glucose.
Chromium is present in foods such as whole grains, broccoli, mushrooms, brewer's yeast, potatoes, grapes, apples, etc.
When the diet is primarily based on the intake of refined foods and the consumption of refined sugar, there is an excessive consumption of this very important mineral.
Lack of an active form of chromium, due to a monotonous diet, over time can affect the reduced efficiency of insulin in the body.
Manganese deficiency also contributes to lower insulin efficiency at the cellular level. Foods rich in this mineral are nuts, egg yolks, green leafy vegetables, peas, etc.
Insulin resistance can usually develop if one or more of the following risk factors exist:
- Obesity
- A high-calorie diet rich in carbohydrates or sugars
- Poor physical activity
- Chronic stress
- Chushing's disease or polycystic ovary disease
Regarding what happens in the body that causes insulin resistance, scientists have noticed that insulin resistance occurs in people who have:
- High blood insulin levels
- Excess fat in the liver and pancreas
- High level of inflammation/inflammation
Numerous studies show that large amounts of free fatty acids in the blood cause cells to stop responding properly to insulin.
The main cause of large amounts of free fatty acids in the blood is high-calorie intake and obesity.
Overeating and obesity are strongly associated with insulin resistance
Visceral fat, a dangerous fat in the stomach that accumulates around organs, can release large amounts of free fatty acids into the bloodstream, as well as inflammatory hormones that trigger insulin resistance.
Although this condition is more common in obese people, people with low or normal body weight are also susceptible.
Other potential causes of insulin resistance include:
- Fructose - high fructose admission (from added sugar, not from natural products); it is related to insulin obstruction in creatures and people
- Inflammation / Inflammation - Expanded oxidative pressure and aggravation in the body can prompt a condition of insulin obstruction;
- Inactivity - Actual work increases insulin responsiveness, while inertia increases insulin opposition.
- Intestinal microbiota - Exploration shows that disturbance of the bacterial verdure of the stomach can cause aggravation that deteriorates insulin resistance and speeds up other metabolic issues.
Typically, after a feast, the carbs that are ingested are separated into glucose and other basic sugars that are consumed by the digestive tract. This causes an expansion in blood glucose levels by animating the pancreas to deliver insulin into the circulation system. How much insulin is delivered relates to the size and content of the dinner.
Insulin helps transport glucose to the cells, where it is used for energy. As glucose moves into cells and is broken down (metabolized), blood glucose levels fall and the pancreas reduces insulin release.
Insulin helps glucagon, another synthetic of the pancreas, to keep blood glucose levels within a restricted reach.
If the cells are less sensitive to insulin, then less glucose is transferred from the blood to the cells. Blood glucose levels remain high, but cells are "starving". The pancreas compensates for this condition by making more insulin to try to get more glucose into the cells.
Most often, the pancreas can keep up with the necessary additional insulin for several years.
Most people with insulin resistance do not develop diabetes. However, in some cases, the pancreas may not be able to keep up with the demand, and blood glucose continues to rise, causing type 2 diabetes.
How is insulin resistance diagnosed?
There is no single test that can directly diagnose insulin resistance. Instead, several factors are considered, including:
- Family and personal history;
- Physical examination of the patient;
- Present signs and symptoms;
- Results of laboratory tests.
Laboratory tests include the following tests:
Glucose test - fasting blood glucose.
Glucose tolerance test (OGTT test ) with insulin for 120 minutes. Glucose and insulin tests are useful for assessing insulin resistance. Glucose and insulin testing is done in fasting and then at different time intervals after taking the glucose solution, up to a maximum of 180 minutes. This test is used for screening as well as diagnostics.
Hemoglobin A1c (HbA1c) - This test determines hemoglobin A1c to determine the average blood glucose level during the last 2 to 3 months. It can also be used for screening, diagnosing, and monitoring prediabetes and diabetes.
Lipid status - a group of tests that measure specific lipids in the blood (ie total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides). LDL cholesterol levels are usually calculated. If triglycerides are significantly elevated, LDL cholesterol cannot be calculated and direct LDL can be tested.
There are many more tests that you can do as part of laboratory diagnostics, to diagnose insulin resistance, by your chosen doctor, who has insight into your health condition.
It is very important to consider all the results for the final assessment.
Examples of additional laboratory tests include determining:
High-sensitivity CRP (hs-CRP) - measurements can detect levels of inflammation and can be performed as part of a heart risk assessment. CRP may increase with insulin resistance.
Alanine aminotransferase (ALT ) - a non-alcoholic fatty liver disease (NAFL) is very common in people with metabolic syndrome. Elevated ALT levels indicate liver damage. However, this test may not be very sensitive in detecting NAFL.
It is not considered a routine test in assessing people with metabolic syndrome. Ultrasound examination is more sensitive to the detection of NAFL than the determination of ALT in the blood.
Insulin - fasting insulin levels can be measured (in the morning). Insulin levels will usually be elevated in people with advanced insulin resistance.
From now on, you can order and pay for all analyses available in Beo-lab laboratories online, through our E-laboratory, and thus shorten the time spent in the laboratory.
You can also create and pay for a lab list for a family member by choosing the date and location of the lab where you want to come.
Through the E-laboratory, you can also use the patronage service and the arrival of our professional team at your home address, so you can perform complete laboratory diagnostics without coming to the laboratory, from the comfort of your home.
Before you book a patronage through the e-laboratory, it is necessary to call the call center on the number: 011 36 22 888 and schedule the first free appointment that suits you.
Find out more about the patronage service by visiting our Patronage Service page.
How to reduce insulin resistance?
It is quite easy to reduce insulin resistance. Interestingly, this condition can often disappear completely with a lifestyle change.
Eat whole, fresh food.
Food acts as a powerful messenger, influencing gene expression, hormonal balance, and metabolic processes within your body. Opt for nutrient-rich options with a low glycemic index to support optimal health. This includes incorporating fresh vegetables, fruits, legumes, gluten-free cereals, nuts, seeds, and high-quality animal proteins into your diet.
Insulin resistance and nutrition 1
Remove all sweeteners
Artificial sweeteners have been shown to elevate insulin levels and potentially contribute to insulin resistance. In moderation, consider natural alternatives like stevia, xylitol, and erythritol as healthier options for satisfying your sweet tooth.
Stevia and erythritol boast a glycemic index of zero, indicating that they have no impact on blood sugar levels—there's no abrupt spike following the consumption of these sweeteners.
On the flip side, xylitol, often referred to as birch sugar, falls within a glycemic index range of 7-13, indicating its negligible effect on blood sugar levels post-digestion.
In today's dietary landscape, many of us have lost touch with the genuine essence of "sweetness." It's imperative to reset our taste preferences by reducing our reliance on sugary indulgences. Through this adjustment, we can reawaken our appreciation for the inherent sweetness present in natural delights such as vanilla or the richness of roasted almonds.
Take intervals between meals - Intermittent fasting
Fasting is evolutionarily embedded in our physiology, triggering several essential cellular functions. Going from satiety to fasting helps us more than just burning calories and losing weight.
Researchers have studied dozens of studies in animals and humans to explain how simple fasting improves metabolism, lowers blood sugar, and reduces inflammation, which improves a range of health problems, from arthritis pain to asthma, and even helps remove toxins and damaged cells. for cancer and boosts brain function.
There is evidence to suggest that the circadian rhythm of fasting is effective when meals are limited to eight to 10 hours during the day. This means that we eat during the day between 08-10h and the remaining 14-16h we fast. A mode of fasting known as autophagy.
Of course, everyone is different and this plan of intermittent fasting, and especially if autophagy is applied, should be seriously considered and adapted to each individual.
Control inflammation
A major contributor to bodily inflammation is the consumption of various types of dietary sugars and refined vegetable oils. These substances not only elevate insulin levels but also activate genes associated with chronic inflammation, perpetuating a cycle of inflammation, impaired blood sugar regulation, and chronic illness.
In addition to eliminating detrimental foods, it's imperative to pinpoint and remove any potential allergens or sensitivities that may fuel inflammation.
To counteract inflammation, integrate a variety of anti-inflammatory foods into your diet. Consider incorporating options like fish, freshly ground flaxseed, fish oil, natural probiotics, and prebiotics such as sweet potatoes and leafy greens to foster improved inflammatory regulation.
Increase fiber-rich foods.
While our Paleolithic ancestors received 50-100 grams of fiber per day, today we have less than 15 grams on average.
Studies show that foods high in fiber can be just as effective as anti-diabetic drugs for lowering blood sugar without side effects.
Insulin resistance and nutrition 2
Fiber slows the absorption of sugar into the bloodstream from the intestines. Eat a wide variety of fiber-rich foods, including nuts, seeds, fruits, vegetables, and legumes.
Sleep well
The findings from a study in the journal Clinical Endocrinology and Metabolism, which focused on individuals in good health, shed light on the impact of even a single night of disrupted sleep on insulin resistance.
Elevate the importance of quality sleep in your quest to balance insulin levels. Opt for abstaining from eating at least three hours before hitting the hay, and enhance your pre-sleep routine with a soothing warm bath to elevate body temperature and ease muscle tension, setting the stage for a restorative night's rest.
Go to sleep and wake up at the usual time. If necessary, try herbal therapies for relaxation and better sleep or melatonin.
Get rid of nutritional deficiencies
Numerous nutrients play an important role in insulin management, including Vitamin D, chromium, magnesium, and alpha lipoic acid.
Lack of zinc, chromium, and manganese as well as any other nutrient can disrupt your biochemistry, upsetting your blood glucose balance.
Practice
Exercise could be the most powerful drug for regulating blood sugar. Exercise makes cells more sensitive to insulin.
For many individuals, finding time for exercise poses a significant challenge. That's why high-intensity interval training (HIIT) is often suggested—it offers a solution that requires only a few minutes each day.
Research published in the journal "Obesity" uncovered numerous benefits of high-intensity training, including a marked reduction in insulin levels (validated through testing) and improved insulin sensitivity.
The most effective strategy for regulating blood sugar and insulin levels is found in the combination of cardiovascular exercise and resistance training.
Control your stress levels
Chronic stress raises cortisol, your main stress hormone. Elevated cortisol levels increase blood sugar and stimulate the accumulation of fat in the stomach which we usually see in patients with insulin resistance or diabetes.
Stress is inevitable, but managing its effects is within your grasp. Discover a personalized approach to minimize its impact. Whether it's through meditation, yoga, mindful breathing, or engaging in physical activities like exercise, walking, or hiking, find what resonates with you to navigate stress more effectively.
Insulin resistance is (perhaps) one of the main drivers of many - if not most - of today's chronic diseases.
However, you can improve this condition with simple lifestyle changes, such as maintaining an optimal body weight, a healthy diet, and exercise.
Prevention of insulin resistance is one of the most powerful ways to live a longer and better life.
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