Unravel the mystery of insulin resistance, its causes and implications for your health. Explore evidence-based strategies to prevent and manage this condition and optimise your metabolic health.

Key takeaways

• Insulin resistance can lead to conditions like metabolic syndrome and type 2 diabetes.
• Lifestyle factors including diet and exercise, along with genetic predisposition, significantly influence the risk of insulin resistance.
• Insulin resistance often presents subtly with indicators such as high blood pressure and frequent urination.
• Regular exercise and a diet rich in fruits and vegetables can help prevent and manage insulin resistance.

Insulin resistance arises when your body's cells become less receptive to insulin, a hormone that regulates blood glucose levels. The causes of insulin resistance are diverse, spanning both genetic and lifestyle factors. Understanding what causes cells to become insulin resistant and steps to prevent or manage it is essential for maintaining optimal health.

What is insulin resistance?

People diagnosed with insulin resistance, or impaired insulin sensitivity, struggle to use blood glucose effectively as a source of energy.

When an individual is insulin resistant, the pancreas may produce extra insulin to maintain glucose control to help glucose enter the cells in the muscles. However, when the pancreas can no longer keep up with the insulin demand, blood sugar levels rise.

Insulin resistance can be a precursor to metabolic syndrome. This a condition that increases the risk of heart disease, kidney disease, abdominal obesity, high blood pressure, abnormal cholesterol levels, prediabetes and type 2 diabetes.

Insulin resistance symptoms

Symptoms of insulin resistance often go unnoticed as they can be subtle and emerge gradually. Specific glucose tests measuring blood sugar levels can help determine if you are insulin resistant.

Common symptoms include:

• Blurred vision
• High blood pressure
• Fasting glucose levels greater than 5.6 mmol/L
• Waist circumference exceeding 101 cm in men and 88 cm in women
• Increased thirst and appetite
• Low HDL cholesterol levels
• High body mass index (BMI)
• Frequent urination
• Skin infections
• Dark skin patches

If you are experiencing any of the above symptoms or are concerned, please reach out to your doctor to get the appropriate blood tests and examination.

Investigating the causes of insulin resistance

There are many causes of insulin resistance, and often it's a combination of factors.

The interplay of lifestyle and genetic factors

The development of insulin resistance involves a complex interaction between lifestyle factors and genetic predisposition. Genetic factors significantly influence the way our body metabolises glucose and responds to insulin. Certain populations, including women of Asian, Hispanic, and African American descent, exhibit a higher predisposition towards insulin resistance. This elevated risk also extends to individuals with a family history of type 2 diabetes.

Despite the presence of these genetic factors, lifestyle choices largely modulate the expression of insulin resistance. Hence, even those at an increased genetic risk can effectively manage and even prevent insulin resistance through positive lifestyle changes.

The food we consume directly influences our body's glucose metabolism. Diets laden with highly processed foods and sugar can lead to frequent spikes in blood sugar levels. These sudden rises place a high demand on the pancreas to produce insulin, leading to the exhaustion of pancreatic beta cells over time.

In contrast, a balanced diet rich in whole grains, lean proteins, fruits, and vegetables can help maintain stable blood sugar levels, decreasing the demand for insulin and lowering the risk of insulin resistance.

Hormonal imbalances

Hormonal imbalances such as hypothyroidism, where the thyroid gland does not produce enough thyroid hormones, can slow metabolic processes, including glucose metabolism, potentially leading to insulin resistance.

Medications

Certain medications, like corticosteroids, beta-blockers, and certain antipsychotic drugs, can interfere with insulin's action, increasing the risk of insulin resistance.

Health conditions

Health conditions, like polycystic ovary syndrome (PCOS) and non-alcoholic fatty liver disease (NAFLD), are also associated with a higher prevalence of insulin resistance.

Can insulin resistance cause weight gain?

Insulin resistance can contribute to weight gain. When your body becomes resistant to insulin, glucose accumulates in the blood instead of being absorbed by the cells. This results in high blood sugar levels.

To compensate, the pancreas produces more insulin, leading to hyperinsulinaemia (high insulin levels in the blood). Insulin also plays a role in fat storage. High levels of insulin can promote the storage of fat in the body's tissues, especially around the abdomen, leading to weight gain.

Insulin resistance also often leads to increased hunger. This may lead to overeating, weight gain and difficulty with weight loss.

While insulin resistance can contribute to weight gain, weight gain itself can also promote insulin resistance, creating a cycle that can be challenging to break. It's also worth noting that not everyone with insulin resistance will experience weight gain or difficulty losing weight, and the relationship between the two is complex and influenced by a variety of factors.

The prevention and reversal of insulin resistance

Preventing or reversing insulin resistance is possible through lifestyle modifications — these are key in preventing the onset of type 2 diabetes. Such changes include:

• Maintaining a healthy diet full of fruits and vegetables, lean protein, complex carbohydrates and healthy fats
• Engaging in regular physical activity
• Optimising sleep
• Managing stress
• Monitoring your blood glucose levels with a continuous glucose monitor (CGM)
• Maintaining a healthy weight

However, everyone's body is different, and what works for some may not work for others. Some people may need medical intervention such as medication alongside lifestyle changes. Discussing a viable treatment plan with your healthcare provider is an important step to ensure that you receive the appropriate lifestyle program suitable for your condition.

Additionally, the Vively app may be a useful tool to help manage glucose control. With a personalised approach to diet, exercise, sleep and stress management, Vively can provide real-time feedback and insights to empower users to take control of their metabolic health. By assisting in the prevention and management of insulin resistance, Vively ensures the maintenance of optimal health.