Insulin Resistance

Insulin resistance occurs when your cells become less sensitive to the effects of insulin, so they can't take up enough glucose from your blood. As a result, your blood sugar levels rise, and your pancreas has to produce more insulin to try to lower them.

Insulin is a hormone that helps your body use glucose, or blood sugar, for energy. Glucose comes from the food you eat and is stored in your liver and muscles. When you need energy, insulin signals your cells to take up glucose from your bloodstream.

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But what happens when your cells don't respond well to insulin? This condition is called insulin resistance, and it can lead to serious health problems, especially for women.

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Insulin resistance occurs when your cells become less sensitive to the effects of insulin, so they can't take up enough glucose from your blood. As a result, your blood sugar levels rise, and your pancreas has to produce more insulin to try to lower them. Over time, this can damage your pancreas and cause it to stop making enough insulin. This can lead to prediabetes and type 2 diabetes, which are characterised by high blood sugar levels that can harm your organs and tissues.

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Insulin resistance can also increase your risk of other conditions, such as:

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  • Obesity: Insulin resistance can make you gain weight, especially around your abdomen, because excess glucose is converted into fat and stored in your body.
  • Cardiovascular disease: Insulin resistance can raise your blood pressure and cholesterol levels, which can damage your blood vessels and increase your risk of heart attack and stroke.
  • Nonalcoholic fatty liver disease: Insulin resistance can cause fat to build up in your liver, which can lead to inflammation and scarring of the liver tissue.
  • Metabolic syndrome: This is a cluster of risk factors that include insulin resistance, obesity, high blood pressure, high cholesterol, and high triglycerides. Having metabolic syndrome can double your risk of cardiovascular disease and increase your risk of diabetes by five times.
  • Polycystic ovary syndrome (PCOS): This is a hormonal disorder that affects women of reproductive age. It causes irregular periods, excess hair growth, acne, infertility, and cysts on the ovaries. Insulin resistance is a common feature of PCOS and can worsen its symptoms.

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Insulin resistance is more common in women than men, and it affects women differently depending on their age, ethnicity, and reproductive status. For example:

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  • Women who are pregnant or breastfeeding have higher insulin levels than normal, which can make them more prone to insulin resistance.
  • Women who are postmenopausal have lower oestrogen levels than before, which can affect how their cells respond to insulin.
  • Women who are African, African American, Hispanic/Latina, Native American, Asian American, or Pacific Islander have a higher risk of developing insulin resistance than women who are white.

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Symptoms of Insulin Resistance

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The symptoms of insulin resistance are not always obvious, and many people don't know they have it until they develop diabetes or another complication. However, some signs that may indicate insulin resistance include:

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  • A waist circumference of more than 35 inches for women or 40 inches for men
  • A fasting blood sugar level of more than 100 mg/dL
  • A haemoglobin A1c level of more than 5.7%
  • A blood pressure reading of more than 130/80 mmHg
  • A triglyceride level of more than 150 mg/dL
  • A HDL cholesterol level of less than 40 mg/dL for men or 50 mg/dL for women
  • Skin tags or patches of dark, velvety skin called acanthosis nigricans

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If you have any of these symptoms or risk factors, you should talk to your doctor about getting tested for insulin resistance. The tests that are used to diagnose insulin resistance include:

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  • Fasting plasma glucose test: This measures your blood sugar level after you have not eaten for at least eight hours.
  • Oral glucose tolerance test: This measures how your body handles a large amount of glucose after you drink a sugary solution.
  • Haemoglobin A1c test: This measures your average blood sugar level over the past two to three months.
  • Insulin test: This measures the amount of insulin in your blood.

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How to Treat Insulin Resistance

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The good news is that insulin resistance can be prevented and treated with lifestyle changes and medication if needed. Some of the steps you can take to improve your insulin sensitivity include:

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  • Eating a healthy diet that is low in refined carbohydrates, added sugars, saturated fats, and trans fats, and high in fibre, lean protein, healthy fats, fruits, vegetables, whole grains, nuts, seeds, and legumes.

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  • Exercising regularly for at least 150 minutes per week at a moderate intensity or 75 minutes per week at a vigorous intensity, or a combination of both. You can also do strength training exercises at least twice a week to build muscle mass, which can help your cells use glucose more efficiently.

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  • Losing weight if you are overweight or obese, especially around your waist. Losing as little as 5% to 10% of your body weight can make a big difference in your insulin sensitivity and blood sugar levels.

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  • Managing stress by practising relaxation techniques, such as deep breathing, meditation, yoga, tai chi, or massage. Stress can raise your cortisol levels, which can interfere with your insulin action and increase your blood sugar levels.

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  • Getting enough sleep by aiming for seven to nine hours of quality sleep per night. Lack of sleep can disrupt your hormones, including insulin, and make you more likely to crave sugary and fatty foods.

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  • Quitting smoking if you are a smoker, as smoking can impair your insulin function and increase your risk of diabetes and cardiovascular disease.

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  • Taking medication if prescribed by your doctor, such as metformin, which can lower your blood sugar levels and improve your insulin sensitivity. Other medications that may be used to treat insulin resistance include thiazolidinediones, GLP-1 agonists, SGLT2 inhibitors, and insulin injections.

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Insulin resistance is a serious condition that can affect your health and quality of life. However, by being aware of the risk factors, symptoms, and treatments, you can take charge of your health and prevent or delay the onset of diabetes and other complications. Remember to consult a qualified medical doctor before making any changes to your diet, exercise, or medication regimen.

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Sources

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- Debbo Africa: https://debbo.africa

- Cleveland Clinic. (2023). Insulin Resistance. https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance

- WebMD. (2023). Insulin Resistance: Symptoms, Causes, Tests, Treatment, and Prevention. https://www.webmd.com/diabetes/insulin-resistance-syndrome

- Medical News Today. (2023). Insulin resistance: Causes, symptoms, and prevention. https://www.medicalnewstoday.com/articles/305567

- Healthline. (2022). Insulin and Insulin Resistance: The Ultimate Guide. https://www.healthline.com/nutrition/insulin-and-insulin-resistance

- National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Insulin Resistance & Prediabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance