What is Insulin Resistance?
Insulin resistance is a condition where your body’s cells don’t respond well to insulin—a hormone that helps control blood sugar levels. When this happens, your pancreas makes more insulin to keep blood sugar normal. Over time, this can lead to high blood sugar and type 2 diabetes.
Why Does Insulin Resistance Occur?
Insulin resistance happens due to a mix of factors, including:
- Excess body fat (especially around the belly)
- Lack of physical activity
- Poor diet (high in sugar and processed foods)
- Genetics (family history of diabetes)
- Hormonal disorders (like PCOS in women)
- Chronic stress and poor sleep
Who is at Risk?
You may be at higher risk if you:
- Are overweight or obese
- Have a sedentary (inactive) lifestyle
- Eat a lot of sugary and refined foods
- Have high blood pressure or cholesterol
- Have a family history of diabetes
- Are over 45 years old
- Have PCOS (for women)
Symptoms of Insulin Resistance
Many people don’t notice symptoms early on, but some signs include:
- Constant hunger or cravings for sweets
- Fatigue, especially after meals
- Weight gain (especially around the belly)
- Dark patches on skin (neck, armpits—called acanthosis nigricans)
- High blood sugar levels (prediabetes)
- High blood pressure and cholesterol
How to Test for Insulin Resistance?
Doctors may check:
- Fasting Blood Glucose Test – Measures sugar levels after not eating for 8+ hours.
- HbA1c Test – Shows average blood sugar over 3 months.
- Oral Glucose Tolerance Test (OGTT) – Checks how your body handles sugar after drinking a glucose drink.
- Fasting Insulin Test – High insulin levels suggest resistance.
Complications If Left Untreated
If ignored, insulin resistance can lead to:
- Type 2 Diabetes
- Heart disease and stroke
- Fatty liver disease
- High blood pressure
- Polycystic Ovary Syndrome (PCOS) in women
- Increased risk of Alzheimer’s disease
Lifestyle Changes to Prevent & Reverse Insulin Resistance
The good news? You can improve insulin sensitivity with:
1. Eat a Balanced Diet
- Cut down on sugar and refined carbs (white bread, pasta, sweets).
- Eat more fiber (vegetables, whole grains, beans).
- Choose healthy fats (avocados, nuts, olive oil).
- Eat lean proteins (chicken, fish, tofu).
2. Exercise Regularly
- Walking, jogging, or cycling for 30 mins daily helps.
- Strength training (lifting weights) improves muscle insulin use.
3. Lose Extra Weight
- Even a 5-10% weight loss can improve insulin sensitivity.
4. Get Enough Sleep & Manage Stress
- Poor sleep and stress increase insulin resistance. Aim for 7-8 hours of sleep and try relaxation techniques like meditation.
5. Avoid Smoking & Limit Alcohol
- Both can worsen insulin resistance.
Final Thoughts
Insulin resistance is a warning sign that your body is struggling with blood sugar control. The sooner you take action with diet, exercise, and healthy habits, the better your chances of preventing diabetes and staying healthy!
