What exactly is Insulin resistance?
Insulin resistance occurs when your body fails to adequately respond to the insulin it produces. The hormone Insulin is produced by the pancreas, it serves as a safeguard against excessive sugar (glucose) levels in the body, providing essential energy. Yet, an excess of sugar poses health risks.
Symptoms
Insulin resistance doesn't particularly have any symptoms but a blood test will confirm if a person has insulin resistance by their blood sugar being constantly high this can cause a person to feel thirstier than usual, feel fatigued, and urinate more than usual.
Causes
The main contributors to insulin resistance are Obesity, lack of physical activity, a diet high in carbohydrates and processed foods, certain medications, diseases, or genetic factors that can come into play.
How does Insulin resistance contribute to weight loss/gain?
Since being insulin resistance causes your body to produce excess insulin it struggles to efficiently extract sugar from the bloodstream. In response, the pancreas ramps up insulin production in an attempt to manage elevated blood sugar levels. Managing weight with insulin resistance becomes more challenging as the body tends to store surplus blood sugar as fat.
Is Insulin resistance reversible?
Yes, it is reversible. If you suspect you might be experiencing insulin resistance, consult your doctor and undergo a blood test, such as a fasting plasma glucose test, oral glucose tolerance test, or hemoglobin A1C test, to assess your blood sugar levels.
A path to reversing Insulin resistance
Insulin resistance involves both elevated glucose levels in the blood and reduced sensitivity to insulin. Reversing this condition requires making lifestyle changes.
One of the simplest and most effective methods to stabilize your glucose levels and counteract insulin resistance is by altering your diet. For example, Consuming a minimum of five servings daily of vibrant fruits and vegetables, Opt for healthy fats such as extra-virgin olive oil, nuts, and seeds to enhance the absorption of essential nutrients, and ensure an adequate intake of fiber to support gut health, potentially aiding in weight management and stabilizing blood sugar levels.
Being strategic about meal timing and food sequencing can be beneficial. For example, starting with a fiber-rich salad before consuming carbohydrates can reduce the likelihood of a glucose spike. Additionally, exploring time-restricted eating patterns may also be helpful.
Do exercises that help reverse insulin resistance. For example, walking, squats, swimming, burpees, and yoga. Engage in moderate-intensity exercise for 2 and a half to 5 hours per week, or vigorous-intensity aerobic physical activity for 1 hour to 2 and a half hours per week, is recommended.
Manage stress levels because persistent stress can disrupt insulin function in the body. This is because cortisol, a stress hormone, and insulin have opposing effects: cortisol temporarily reduces insulin sensitivity while increasing glucose production in the liver.
Get enough sleep because consistent poor sleep, including sleep deprivation and irregular sleep patterns, can greatly impact insulin sensitivity.
Overall, insulin resistance presents a challenge on the journey toward weight loss. Understanding its impact on the body's metabolism and implementing lifestyle changes can pave the way to overcoming this hurdle. By addressing insulin resistance head-on you can reach your weight loss goals.
Citations:
B., Rebekah. “Insulin Resistance: The Main Reason You Aren’t Losing Weight.” RSS, 2024, www.veri.co/learn/insulin-resistance-and-weight-loss.
Staff, Familydoctor.org Editorial. “Insulin Resistance.” Familydoctor.Org, Kyle Bradford Jones, MD, FAAFP, 31 Jan. 2024, familydoctor.org/condition/insulin-resistance/.
December 7, 2023 | Wellness & Prevention. “What Is Insulin Resistance Weight Gain?” Scripps Health, 7 Dec. 2023, www.scripps.org/news_items/4621-can-insulin-resistance-cause-weight-gain#:~:text=This%20condition%20is%20known%20as,excess%20blood%20sugar%20as%20fat. Assessed and Endorsed by the MedReport Medical Review Board