Insulin resistance can be difficult to detect without medical tests. However, its effects can be dangerous if left unchecked. Let’s take a look at the risks and symptoms of insulin resistance, plus 10 preventative measures you can take to reduce your risks of insulin resistance and increase your insulin sensitivity.
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas that allows blood cells to absorb and use glucose. When a person experiences insulin resistance, their cells are unable to use insulin effectively. Consistently high levels of glucose develop, which can lead to prediabetes or type 2 diabetes if left untreated.
To prevent insulin resistance and its progression to diabetes, you must increase your insulin sensitivity. Insulin sensitivity means that your cells respond well to insulin—the opposite of resistance.
What Are The Symptoms of Insulin Resistance?
Insulin resistance is difficult to detect without medical testing, as symptoms don’t usually present until the condition has developed into diabetes. The CDC has reported that over 85% of people with prediabetes do not know they have it. That’s unfortunate since lifestyle changes can reverse the development of diabetes.
High insulin and blood sugar levels are the hallmark symptoms of insulin resistance. Your health practitioner can use several methods to measure your blood sugar and insulin levels, such as an HOMA-IR test. Waist measurements over 40 inches for men and 35 for women can also indicate insulin resistance.
In addition, some links have been drawn between insulin resistance and other health conditions like Polycystic Ovary Syndrome (PCOS). There is often an overlap between PCOS and insulin resistance. The symptoms of PCOS include irregular menstruation, infertility, and painful periods.
Hormone Testing for Insulin Resistance
Hormone testing plays a significant role in detecting insulin resistance by assessing various hormones related to glucose metabolism and insulin function. Here’s how hormone testing aids in its detection:
- Insulin Levels: Testing for insulin levels directly helps identify insulin resistance. Elevated insulin levels, especially when accompanied by high blood sugar, suggest that the body is producing more insulin to compensate for cells’ reduced sensitivity to it.
- Glucose Levels: Hormone testing often includes measuring fasting blood glucose levels. Elevated fasting glucose levels can indicate insulin resistance, as cells are not efficiently taking up glucose despite increased insulin levels.
- HbA1c: This test measures average blood sugar levels over several months. Higher HbA1c levels suggest prolonged elevation of blood glucose, indicating potential insulin resistance.
- C-peptide Levels: C-peptide is a byproduct of insulin production. Elevated levels may indicate increased insulin production in response to insulin resistance.
- Other Hormones: Hormones like cortisol (related to stress) and adiponectin (linked to fat cells and insulin sensitivity) might also be evaluated as their imbalances can contribute to insulin resistance.
Combining these tests helps paint a comprehensive picture of how the body is handling glucose and insulin. Results showing high insulin levels alongside elevated blood sugar or other markers suggest the presence of insulin resistance, prompting further evaluation and interventions to manage this condition. Early detection through hormone testing allows for timely interventions such as lifestyle changes, dietary modifications, and, if necessary, medical treatments to prevent complications associated with insulin resistance, such as type 2 diabetes and cardiovascular issues.
How To Prevent Insulin Resistance
There are numerous natural and science-backed ways you can increase your insulin sensitivity:
1 – Sleep more
Getting enough rest is important for your health in many ways. A lack of good sleep has been linked to reduced insulin sensitivity, so be sure to catch up on your zzz’s.
2 – Fit movement into your day
Regular physical activity is a major key to increasing insulin sensitivity. Exercise will move sugar into the muscles for storage and promote insulin sensitivity immediately. This can also help keep off excess weight, which is another risk factor for insulin resistance.
3 – Reduce stress
Recurrent stress keeps hormone levels high and increases blood sugar. Stress also makes the body more insulin-resistant.
Meditation, regular exercise, and other stress-reduction techniques like conscious breathing will help lower your stress and increase your insulin sensitivity.
4 – Choose your drinks carefully
Even seemingly “healthy” drinks like kombucha can be loaded with sugar. Limit alcohol including beer, spirits, and wine, especially pre-made cocktails with added sugar.
Hydrate well with water, at least 2 L a day, and choose herbal or green tea which has been linked to improved sensitivity.
5 – Eat more fiber
Studies have found strong links between fiber intake and insulin sensitivity. Incorporate fiber-rich foods into your diet such as legumes, oatmeal, fruits, and vegetables.
6 – Add high-antioxidant foods to your diet
A diet that includes a variety of plants is highly beneficial for health. The antioxidants in brightly colored produce prevent inflammation in the body and boost insulin sensitivity. However, be sure not to eat too much fruit at once, as many types of fruit are high in sugar.
7 – Reduce carb intake
Carbohydrates are the primary stimulus of rising insulin levels. High-carb diets tend to lead to blood sugar spikes. Spread out your carb intake throughout the day to prevent this, eating smaller portions at regular intervals.
8 – Supplement wisely
In addition to a well-rounded diet, certain supplements can help increase insulin sensitivity. Magnesium, chromium, berberine, and resveratrol have all been studied for their effects on insulin, with positive results.
9 – Cut back on processed sugar
The two major processed sugars are high-fructose corn syrup and sucrose. These are different from the natural sugars found in nutrient-dense foods like fruits and vegetables. Many studies have found that high doses of fructose and sucrose increase insulin resistance. It is best to avoid candy, sugary beverages, cakes, and cookies.
10 – Cook with herbs and spices
The medicinal properties of herbs and spices have shown good potential for increasing insulin sensitivity. Cinnamon, ginger, and garlic are popular and flavorful ingredients that have been shown to increase insulin sensitivity.
If you’d like to learn more about developing lifestyle habits for healthy insulin levels, don’t hesitate to reach out. Together, we can assess your symptoms and develop a tailored plan for your wellness.
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