Do you struggle with lethargy, excess body weight, stubborn belly fat, PCOS, and other health issues? Chances are, you could be dealing with insulin resistance. Insulin resistance, which is not an illness in itself, is still bad news! The causes range from genetics to an erratic lifestyle, but the consequences can be catastrophic in the long run.
Read on to learn more about insulin resistance, what causes it, how to identify it, and when to seek medical help. In addition, you will also learn several tips that will help you manage this condition in a way that is sustainable in the long run.
Table of Contents
What is Insulin Resistance?
Before we get into the resistance aspect, let’s take a look at what insulin is and how it works. Your blood glucose level rises immediately after you eat something (depending on the glycemic index of the food), and the pancreas secretes a hormone called insulin in reaction to this increase in blood sugar.
Insulin facilitates the conversion of food into energy by allowing glucose to enter your body’s cells. When your blood glucose levels start to drop, your pancreas receives a signal to reduce the quantity of insulin it releases.
Insulin resistance is a condition in which your cells have trouble responding to the hormone. Your body tries to compensate by producing extra insulin when this happens. Glucose levels can be kept in check if your pancreas can produce enough additional insulin to help glucose enter your cells. However, if your pancreas is unable to produce enough insulin, you may have an increase in blood glucose levels. This can lead to insulin resistance, and can eventually lead to type 2 diabetes, which, if left untreated, can progress to type 1 diabetes and other health problems.
What causes insulin resistance?
Insulin resistance is not one of those conditions that develop overnight. It has been attributed to several underlying causes. While some causes, such as genetic predisposition, cannot be helped, you can identify other redeemable causes. Some of the most common factors that are known to lead to insulin resistance are:
- Obesity
- Excess visceral fat (fat around the belly)
- Hormonal imbalance
- High cortisol levels due to chronic stress
- Fatty liver due to high cholesterol
- Autoimmune disorders
- PCOD/PCOS
- Atherosclerosis
- Certain medications
- Ageing
- Sedentary lifestyle
As you will see, most of the causes are related to poor lifestyle choices and inappropriate dietary habits. When insulin resistance is left unchecked, it manifests itself in various symptoms, some of which can go unnoticed. You need to know these symptoms to be able to identify them well in time so that you can take remedial measures to overcome them and prevent them from worsening.
Insulin Resistance: Signs and Symptoms
While clinical investigations are required to establish insulin resistance, you should look out for various signs of insulin resistance. It must be noted that not everyone will have the same symptoms, and not everyone experiences the same symptoms. Having said that, most overweight or obese people with insulin resistance experience trouble losing weight despite the effort they put in.
Some of the most common symptoms include difficulty losing weight, fatty liver, abdominal obesity, elevated blood sugar, hypertension, acne, hair fall, greasy skin, PCOD, skin tags, increased risk of gout, kidney stones, etc.
Other than that, insulin and insulin-like growth factor 1 boost the sensitivity to testosterone and encourage higher levels of the male hormone testosterone. As a result, you’re more prone to getting acne and having oily skin. Women may also experience unnatural facial hair growth.
Insulin resistance can also induce acanthosis nigricans or darkening of the skin folds. It can also cause bloating by causing swelling and water retention. Fluid retention can occur everywhere in your body, including your fingers, face, and abdomen.
Overcoming Insulin Resistance with Lifestyle Changes
To be able to overcome insulin resistance, you need to identify the factors that are causing it and make changes to fix it. Some of the changes you can follow are:
Dietary changes
People who are insulin resistant should avoid simple carbs with a high glycemic index. They over secrete insulin in response to carbohydrate consumption, and because they are less likely to feel satiated after a meal, they prefer to overeat. This indicates that carbs must be limited in the diet. Carbohydrates are best obtained through vegetables, as well as tiny amounts of fruit, nuts, and seeds. People who want to lose weight and lower their blood insulin levels should focus on protein as their main nutrient. Protein is particularly satiating and should be consumed at every meal. It will help you feel more full and content after a meal, and it will keep you feeling satiated for a longer period. Protein powders can be incredibly beneficial for people looking to lose weight because they provide a quick, tasty, and easy meal choice for those with hectic schedules. Elevated blood insulin levels cause metabolic disease, which is a very common condition that is responsible for many of today’s health concerns. Supplements such as CBD oil India can help with the same.
Liver health
A functioning liver is essential for blood sugar regulation. This is because the liver can both store and create glucose and fat. You want your liver to be efficient at fat metabolism. People that have a healthy liver have a quick metabolism and do not gain weight as easily. Unfortunately, many people have fatty livers, which means that their liver is doing the reverse of what it should be doing: it is highly busy producing fat. A healthy liver also aids in blood sugar regulation. If you haven’t eaten in several hours, your liver will release some stored glucose into your bloodstream to provide energy. People with sluggish livers frequently feel overly hungry, weak, or angry after going several hours without eating. It makes it incredibly tough to stay on a diet.
Supplements
Certain herbs and nutrients can help your body generate insulin more effectively. This is beneficial because if it is more effective, you will not need to secrete as much of it into your bloodstream. Chromium and magnesium are the most crucial minerals for insulin activity. Chromium aids in the reduction of sugar cravings by keeping your blood sugar constant throughout the day. Chromium insufficiency is frequent because sugar and high-carbohydrate meals wash chromium out of the body. Magnesium is also required for good insulin activity since it relaxes the nervous system and makes you feel less anxious. Magnesium levels are generally low in those who use blood pressure medicine or diuretics.
CBD, or cannabidiol, has anti-inflammatory qualities and may help to inhibit the progression of insulin resistance. It can assist people with type 2 diabetes to maintain their blood sugar levels. CBD oil works by interacting with the endocannabinoid system, which regulates how the body reacts to insulin. CBD oil India can also be a beneficial supplement for diabetics because it improves insulin sensitivity naturally.
Conclusion
Insulin resistance is one of the most common issues that occur due to a range of factors. However, bad lifestyle changes still account for the major reason. To reverse insulin resistance and prevent it from worsening, one needs to stick to a balanced diet and an active lifestyle. While many supplements can be immensely helpful, they cannot substitute for medical advice, especially in the case of more severe cases.
