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November 2024
What is Insulin Resistance
Insulin resistance is a complex condition in which the body does not have a normal response to insulin, leading to higher insulin and blood sugar levels. It is closely related to diabetes; however, it is not the same. Insulin resistance increases the chance of developing diabetes as it is tied to the body’s ability to make or use insulin. With insulin resistance the body needs to make more insulin than usual to manage blood sugar levels. Over time, this can lead to diabetes. Changes in lifestyle can help reduce the risk of serious health problems developing due to insulin resistance.
SYMPTOMS OF INSULIN RESISTANCE
The symptoms of insulin resistance can go undetected for years. Often people do not have any symptoms, however, a physician may pick it up during an annual physical and routine blood work. You may be developing insulin resistance if you experience the following:
- Higher than normal blood sugar levels (100 or higher) if you have not eaten for several hours
- Fasting triglycerides over 150 mg
- HDL-cholesterol levels below 40 in males and 50 in females
- Having a sedentary lifestyle
- Excess body weight: males with a waistline of more than 40-inches and females more than 35-inches
- Skin tags or patches of skin that are darker and thicker than usual
- Family history of type 2 diabetes
Get Physical and Eat Healthy
The primary ways to reverse insulin resistance include losing excess body weight, being physically active and eating a healthy diet.
- Attain/Maintain a Healthy Body Weight - Excess body fat, especially in the abdomen and around the organs, is the leading cause of insulin resistance.
- Physical Activity - CDC recommends most adults get at least 30 minutes per day most days of the week with at least two days of strength training. Be sure to check with your physician before beginning an exercise program.
- Adopt a Healthy Eating Pattern - Focus on vegetables, fresh whole fruit, whole grains, nonfat/low fat dairy products, along with lean proteins and seafood. Limit foods with added sugar, sodium and saturated fats, and be mindful of carbs. Each meal should be balanced as follows:
- Half of the plate vegetables, one-quarter lean protein, and the remaining quarter whole grain.
THE BOTTOM LINE
You can help your body be more receptive to insulin. Attaining a healthy body weight, adopting a healthy eating pattern, and being active are the best ways to improve insulin resistance.
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