Insulin Resistance

Overview of the Disease, Necessary Tests, Who Should Take Them, and Treatment Steps

Read this, you might find some useful information, especially if you haven’t started a diet yet and are still undecided.

Prevalence

The prevalence in the USA is between 40% and 50% of the population, and even among children, it is around 30%. It is likely that the rate is even higher in our region. Therefore, you should pay special attention to your children.

What is Insulin?

Insulin is a hormone secreted by the pancreas. Its function is to manage blood sugar levels and it also affects fat and protein metabolism. Anything you eat will raise insulin levels in the blood, but the extent of the increase varies depending on the type of food. When consuming carbohydrates, insulin is secreted more, and its job is to reduce blood sugar by signaling cells (muscle, fat, and liver cells) to absorb the sugar. In some cases, insulin is secreted in such large amounts that the cells no longer respond to it. This leads to the pancreas producing even more insulin, increasing the resistance of the cells further. At this stage, insulin can no longer keep up, and both blood sugar and insulin levels rise. Eventually, the pancreas becomes overworked, and blood sugar remains elevated, leading to diabetes.

Causes of Insulin Resistance

• The main reason is increased calorie intake and body fat.
• Visceral fat (abdominal fat) produces free fatty acids and inflammatory hormones that increase insulin resistance.
• Scientists have not yet definitively proven the link between all these problems and carbohydrates, so insulin resistance is considered to result from increased calorie and food intake.
• Insulin resistance is not only found in overweight individuals but also in many thin or normal-weight people.

Additional Causes of Insulin Resistance

1. Fructose (from processed drinks, not fruits).
2. Inflammation (accumulation of harmful and oxidative substances in the body) such as genetically modified, hydrogenated, and refined foods.
3. Physical inactivity (since physical activity increases insulin sensitivity, it is assumed that inactivity does the opposite).
4. Gut bacteria – a disruption in the balance of gut flora can worsen insulin resistance.
5. Genetic and social factors, which are more common in certain populations.

Symptoms

• Difficulty losing weight: Insulin resistance and diabetes are some of the hardest conditions for weight loss, especially in the early stages. Patience is required, at least for a month, even if weight stagnates.
• General fatigue and exhaustion.
• Difficulty concentrating.
• High blood pressure.
• Feeling bloated.
• Weight gain, especially around the organs.
• Depression.
• Acanthosis nigricans: dark patches on the skin, especially around the neck, back, and underarms, sometimes in the form of skin tags.
• Fatigue and drowsiness, especially after meals.

Who Should Take the Tests?

• People with overweight and obesity, who have at least one risk factor for diabetes (physical inactivity, previous gestational diabetes, high blood pressure, polycystic ovary syndrome, or a family history of diabetes).
• If someone in your family (parents, siblings, children) has type 2 diabetes, you should get tested.
• If you are over 45 years old and overweight, you should get tested.
• If the test results are normal but there are risk factors, the tests should be repeated every 3 years.

Why Should I Get Tested?

To understand what is happening in your body and to make a decision to lose weight and exercise. If the tests show insulin resistance, changing your lifestyle and losing weight may help you return to normal.

What Tests Are Necessary?

1. Fasting Insulin Test: measures the insulin level in the blood while fasting.
2. Fasting Blood Sugar Test: normal is under 100.
3. HbA1c Test: normal is under 5.7.
4. Oral Glucose Tolerance Test (OGTT): normal is under 140.
5. Insulin Resistance Test (HOMA-IR): a calculation of the ratio of insulin to glucose; normal is between 0.5 and 1.5.
6. Triglyceride Test (TG): normal is under 150.
7. Triglyceride/HDL Cholesterol Ratio (TG/HDL): normal is under 1.5.
8. Weight and Waist Measurement: waist measurement is more important; over 100 cm for men and over 90 cm for women is an indicator of insulin resistance.

Risks of Untreated Insulin Resistance

• Heart diseases, with a prevalence of 35% to 93%.
• Fatty liver.
• Polycystic ovary syndrome.
• Alzheimer’s.
• Cancer.

Treatment

• Weight loss: losing about 5-7% of your weight can significantly reduce the risk of diabetes.
• Exercise.
• Stop smoking.
• Reduce sugar intake, especially sweetened foods.
• A healthy diet, especially nuts and fatty fish.
• Omega-3 fatty acids and vitamin D supplementation.
• Supplements, especially berberine and magnesium.
• Adequate sleep, especially before 11 pm, for at least 8 hours.
• Blood donation (increases insulin sensitivity).
• Intermittent fasting.
• A low-carbohydrate diet, including the keto diet.
• Some medications like metformin can be taken in coordination with your doctor.

How Long Does It Take to Overcome Insulin Resistance?

It depends on your commitment, but not less than 3 months and up to 8 months. Intermittent fasting is very important, followed by the keto diet, and then exercise.

Conclusion

Insulin resistance is a serious health problem that requires long-term commitment and lifestyle changes to control and minimize its risks.