What is Insulin Resistance?
Insulin resistance is when cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin is trying to send out which is to grab glucose out of the bloodstream and put it into our cells. Glucose, also known as blood sugar, is the body’s main source of fuel. We get glucose from grains, fruit, vegetables, dairy products, and drinks that bring break down into carbohydrates.
Risk factors
Some of the risk factors for prediabetes and diabetes are also risk factors for heart disease and other cardiovascular and cerebrovascular problems such as stroke.
As a result, the fields of cardiology, endocrinology, and public health have recently begun to overlap; they consider a “constellation of risk factors” for diabetes and heart disease.
Because some of the risk factors are also avoidable – and because obesity, in particular, has become more widespread – there has been an increased focus on lifestyle measures that can help reduce the chances of disease.
The following are all risk factors for insulin resistance, prediabetes, and diabetes, and some can be modified by lifestyle changes or medical help:
Overweight and obesity (primarily abdominal obesity)
Sedentary lifestyle – not engaging in physical activity regularly
Smoking
Sleep issues
The United States Department of Health and Human Services recommend that all people who are overweight and over 45 years of age should be tested for diabetes.
Causes of Insulin Resistance
There are several causes for insulin resistance, and genetic factors (inherited component) are usually significant. Some medications can contribute to insulin resistance. In addition, insulin resistance is often seen with the following conditions:
The metabolic syndrome is a group of conditions involving excess weight (particularly around the waist), high blood pressure, and elevated levels of cholesterol and triglycerides in the blood.
Obesity
Pregnancy
Infection or severe illness
Stress
Inactivity and excess weight
During steroid use
Other causes of or factors that may worsen insulin resistance can include:
Taking certain medications
Older age
Sleep problems (especially sleep apnea)
Cigarette smoking
Metabolism of glucose is important as too high and too low concentrations can cause serious complications.
Symptoms of Insulin Resistance
Initially, insulin resistance presents no symptoms. The symptoms only start to appear once it leads to secondary effects such as higher blood sugar levels. When this happens, the symptoms may include:
Lethargy (tiredness)
Hunger
Difficulty concentrating (brain fog)
Other signs that often appear in people with insulin resistance include:
Weight gain around the middle (belly fat)
High blood pressure
High cholesterol levels
If insulin resistance develops into prediabetes or type 2 diabetes, the symptoms will include increased blood glucose levels and more of the classic symptoms of type 2 diabetes.
Diagnosis and test
A number of tests can be used to diagnose prediabetes and diabetes:
A1C test – measures average blood sugar over the previous 2-3 months
Fasting blood glucose test – glucose levels are checked after not eating or drinking for 8 hours
Random blood draws – blood glucose levels checked at any time of the day.
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HOW TO GO ABOUT IT?
Lifestyle changes are important in the treatment of insulin resistance, namely, reducing sugar and carbohydrate intake. Medical treatment includes a number of different medications to complement lifestyle changes.
Simple Lifestyle Changes Make a Difference
If you already have insulin resistance, you can take actions that will help your health.
Go for at least 30 minutes a day of moderate activity (like brisk walking) 5 or more days a week. If you’re not active now, work up to that.
Get to a healthy weight. If you’re not sure what you should weigh or how to reach a weight loss goal, ask your doctor. You may also want to talk with a nutritionist and a certified personal trainer.
Eat a healthy diet. Think fruits, vegetables, whole grains, nuts, beans, fish, legumes, and other lean protein.
Prevention
While the risk factors for insulin resistance and type 2 diabetes are not always modifiable – our family history and genetic makeup, for example – there are proven ways to reduce the chances of becoming insulin resistant and developing type 2 diabetes. Obesity is a particular risk factor.
Some of the same factors are also important in preventing heart disease and stroke.
For ideas about diabetes prevention, the AHA simply say: “Lose weight and get active.”
Prediabetes is only a warning. Landmark studies such as the Diabetes Prevention Program show that lifestyle changes can reduce the risk of progressing from prediabetes to diabetes by over 58 percent.