Insulin is a hormone that causes many common problems these days. Insulin resistance means cells stop responding to it. More than 32% of people in the USA have this condition. In the Middle East, it has spread a lot, but even though it's common it's not dangerous. Some changes can greatly improve it.
Insulin basics
Insulin is a hormone made by the pancreas. Its main job is to regulate nutrients in the blood.It also manages blood sugar levels. When you eat carbs, your blood sugar goes up. Pancreas cells sense this and release insulin into the blood to lower the sugar.
High blood sugar causes many problems that can lead to death if not treated. In this case, the pancreas makes more insulin, and your body cells take sugar from the blood. This leads to gradually lowering blood sugar levels.Also, very high sugar levels can have serious side effects. Then cells stop responding properly to insulin. This is called insulin resistance.
The pancreas then produces even more insulin, leading to hyperinsulinemia. Over time, your body cells become more resistant to insulin, which can lead to type 2 diabetes. Insulin resistance is the main cause of type 2 diabetes.It affects 9% of people worldwide.
The difference between insulin resistance and insulin sensitivity.
Insulin sensitivity and insulin resistance are two sides of the same coin. If you have insulin resistance, it means your insulin sensitivity is low. If you have high sensitivity, your insulin resistance is low. This results in insulin resistance being harmful to your body, but insulin sensitivity is good for your health.
What causes insulin resistance?
Many factors contribute to insulin resistance including:
- An increase in blood fats where many studies have shown that a large amount of free fatty acids in the blood can cause cells to stop responding properly, The main cause of high fatty acids in the body Is eating more calories than the body needs. Insulin resistance and obesity are closely linked.
- Visceral fat which is fat that builds up around your organs, They contribute to many fatty acids in the blood, plus producing more inflammatory hormones that increase insulin resistance
- There are some other medical causes:
- Fructose: Eating fructose (added sugar) has been linked to insulin resistance.
- Inflammation: Increased oxidative stress and inflammation can also cause insulin resistance.
- Inactivity: Physical activity increases insulin sensitivity which helps fix inactivity and laziness that lead to insulin resistance.
- Gut bacteria: Evidence and studies show that bacterial imbalance in the gut leads to insulin resistance and more metabolic problems.
Signs you have insulin resistance
Some healthy habits help improve insulin resistance like fasting for long periods. There's a test called HOMA-IR to check blood sugar levels. It's like an oral glucose tolerance test but takes a few hours.
There are signs like acanthosis nigricans, which are dark spots on the skin that show you might have insulin resistance. And low good cholesterol levels and high triglycerides in the body.
The connection between insulin resistance and metabolic syndrome
Insulin resistance is often linked to metabolic syndrome and type 2 diabetes. Metabolic syndrome is connected to several serious factors like heart disease, blood sugar, belly fat, and blood pressure. It's a chain of diseases connected to each other, So you should treat it as soon as any symptoms appear.
Ways to reduce insulin resistance
There are some steps that reduce insulin resistance:
- Exercise: Physical activity is the easiest way to improve insulin sensitivity, and its effects are immediate.
- Losing belly fat: Losing belly fat is essential, and this can happen by joining Fitness Garage, enjoying a workout schedule, and also following a healthy diet that suits you.
- Cut down on added sugar: Stop eating added sugar, especially sugary drinks.
- Eat well: Eat whole, unprocessed foods, and add nuts and fatty fish to your diet.
- Fatty acids (Omega 3): Fatty acids help reduce body fat percentage and also lower triglycerides in the body.
- Supplements:Parabens improve insulin sensitivity and lower blood sugar, plus magnesium is also helpful.
- Sleep: There's some proof that sleep causes insulin resistance, so improve your sleep quality and amount.
- Reduce stress: Try managing your stress levels. If you feel overwhelmed, meditation and yoga can help.
- Donate blood: High iron levels link to insulin resistance, and donating blood improves insulin sensitivity.
- Intermittent fasting: Follow intermittent fasting because it greatly improves insulin sensitivity.
There are some habits that help improve your health, and you can consult one of the trainers Fitness Garage to get psychological support and a clear plan to learn healthy living and its steps gradually.
