What is insulin resistance?
Insulin is a hormone made in the pancreas. Its’ main job is to regulate the body’s glucose (also known as blood sugar) levels. Insulin resistance is a decreased sensitivity to insulin in the body. If the pancreas can produce enough insulin, even when insulin resistance is present, blood sugar levels will remain normal. However, over time, decreased insulin sensitivity can lead to elevated blood sugar levels. The body’s cells use glucose for energy; when blood sugar levels rise due to insulin resistance, this means that the cells cannot utilize all of the glucose for energy. Elevated blood glucose can contribute to weight changes and increase the risk of developing some health conditions including type 2 diabetes, heart disease, PCOS (polycystic ovarian syndrome), and nonalcoholic fatty liver disease (NAFLD).
Who is at risk of insulin resistance?
About 1 in 3 American adults may have insulin resistance according to recent studies. More research is needed to fully understand what causes this condition and how it develops. Genetics are one known aspect. Scientists have been able to identify several genes that make individuals more or less likely to develop the condition. A personal or family history of obesity, prediabetes/diabetes type 2, and PCOS also increase one’s risk. Long-term use of certain medications, such as steroids, that cause elevated blood sugar levels, can also increase the risk of developing insulin resistance. However, the main two contributing factors seem to be excess body fat and a lack of physical activity. Research has shown that gaining weight can make insulin resistance worse while on the other hand, losing weight has a positive effect on the condition.
How is insulin resistance diagnosed?
Insulin resistance can be diagnosed by your healthcare provider. The provider will usually review your personal and family health history, as well as perform a physical examination along with ordering some blood tests. Common signs of insulin resistance that your healthcare provider will look for include skin tags and skin discoloration (commonly in the axilla and neck areas). Your healthcare provider will also likely order lab work including blood tests such as fasting glucose levels, glucose tolerance test, insulin levels, A1c test (this test provides an average of your blood glucose levels over the previous three months), and a lipid panel.
What can I do to prevent, treat, and improve insulin resistance?
Since excess weight and lack of physical activity are the main contributing factors to insulin resistance, targeting these issues has been shown to be effective in both improving the condition and even reducing one’s risk of developing it! Here are three areas to focus on:
Eating healthy
While there is no proven diet to prevent or improve insulin resistance, general healthy eating guidelines include eating a well-balanced diet focused on whole foods and limiting certain carbohydrates. Try cutting back on processed foods that are high in sugar and fat as well as substituting whole grains for less health options such as white bread/pasta, white rice and sugary cereals. Work on including vegetables with each meal when possible. (Pro tip: for picky eaters, try blending veggies into a smoothie… click here for recipe ideas!)
Maintaining a healthy weight
Research has shown that even modest weight loss of 5 to 10% of one’s overall weight can lead to significant improvement in obesity related conditions including blood pressure, cholesterol and elevated blood sugar. Click here for a guide to proven weight loss strategies.
Staying active
The American Heart Association recommends adults get at least 150 minutes of moderate-intensity physical activity per week. To begin increasing your physical activity, try to find ways to stay active that you enjoy. Think outside the box and consider activities such as dancing, pickleball or swimming! You can also look for ways to increase the activity you do during your daily tasks. Try to park a little farther away, make an extra trip when brining your groceries in, etc. Before beginning a new exercise routine, it is a good idea to talk to your doctor about what kinds of activity are right for you.
For more information, check out our related article, “Women and Diabetes: Hormonal Changes, PCOS, and Risks”