Have you been told that you have insulin resistance? Although not technically a disease, insulin resistance increases your odds of developing type 2 diabetes and cardiovascular disease, two of the most common health conditions that afflict modern civilization and decrease lifespan.
Another concern with insulin resistance is that it is connected to inflammation, which is the root cause of many health problems. The good news? If you have it, it’s time to reverse it. You may be wondering if it is feasible to eliminate insulin resistance alone via lifestyle changes. Yes, it is! Insulin resistance is an issue that responds well to lifestyle adjustments.
What Insulin Resistance Is
To make meaningful changes, you must first understand what you’re up against. Insulin resistance is a condition in which your muscle cells and cells in other organs, such as your liver, can’t absorb glucose from the circulation as readily. To compensate, your pancreas, the organ that produces insulin, must work harder and produce more insulin to get glucose into cells.
For a time, the additional insulin boosts the transport of glucose into cells, where it belongs. As long as this occurs, your blood sugar levels remain normal. However, your pancreas may lose its capacity to produce adequate insulin over time. When this happens, blood glucose levels rise. Type 2 diabetes occurs when fasting blood glucose levels exceed 120.
Now, that you know what blood corresponds to type 2 diabetes, what about prediabetes? A normal blood sugar level is less than 100. Prediabetes is defined as a blood sugar level between 100 and 120. This indicates your fasting blood glucose level is greater than normal but lower than what is considered diabetes, but you are at risk of developing type 2 diabetes.
How Do You Know if You Have Insulin Resistance?
As mentioned, insulin resistance is characterized by fasting blood glucose levels that are higher than normal (greater than 100), but there are other signs. A rise in blood pressure, an increase in waist circumference, and abnormal lipid levels are other indications and symptoms of insulin resistance.
Insulin resistance is frequently seen in the context of obesity and weight gain, although some persons are genetically predisposed to insulin resistance. If it’s in your family, even if you aren’t overweight, you may be at a higher risk as well.
Furthermore, inhabitants of some regions of the world, like Southeast Asia, may acquire insulin resistance even if they are not overweight. One explanation is that they frequently have more visceral fat, or deep abdominal fat, even when they are not overweight. Having more visceral fat raises your chances of developing insulin resistance.
What is the best way to tell whether you have too much visceral fat? The definitive method to find out is to have an imaging exam, such as an MRI, which will reveal how much fat you have in your abdominal region. That isn’t usually feasible. The next best option is to measure your waist circumference. Women with a waist circumference larger than 35 inches have an abnormally large amount of visceral fat. The same is true for males with waists larger than 40 inches.
How Can You Reverse Insulin Resistance?
Losing weight is the most effective strategy to change how your cells respond to insulin if you are overweight. According to research, decreasing as little as 7% of one’s body weight can improve how cells respond to insulin. Most people can accomplish this by making modest lifestyle modifications.
Unfortunately, insulin resistance makes losing weight more difficult. What’s the reason? If you have insulin resistance, your bloodstream contains more insulin. A greater insulin level inhibits fat loss and allows your body to retain more body fat. What can you to do break the cycle?
- Increase physical activity
- Eliminate refined carbohydrates, ultra-processed foods, and sugar
- Get at least 7 hours of quality sleep each night
- Work on stress management
The cycle is perpetuated by a poor diet and a lack of exercise. Many people find it more difficult to stay physically active than to change their diet. If you haven’t worked out in a while, start with a 10-minute stroll after meals. According to studies, exercising at this time of day improves blood glucose management more than 30 minutes of walking at other times of the day.
Extend the duration of your walks, move faster, and add hills as you get fitter and more confident. Then, get resistance bands to help you grow muscle and strength. Strength training promotes insulin sensitivity and aids in the reversal of insulin resistance.
Walking and other forms of aerobic exercise are beneficial, but you also need strength training. A small study found that men who strength trained for 3 months experienced improvements in insulin sensitivity independent of weight loss. They trained at 60% to 70% of their one-rep max.
Dietary Approaches to Insulin Resistance
Some people use a low-carbohydrate diet to treat insulin resistance, however, this strategy removes many healthful carbohydrate sources, such as fruits and vegetables.
Another scientifically validated nutritional strategy is the Mediterranean diet, which emphasizes vegetables, fruits, nuts, seeds, legumes, olive oil, fish, and moderate amounts of chicken. It is a diversified way of eating that can help reduce the risk of cardiovascular disease and even some types of cancer.
According to studies, the Mediterranean diet aids in weight reduction and reduces the risk of insulin resistance and type 2 diabetes by 25%. Furthermore, it lowers the likelihood of non-alcoholic fatty liver disease, a common complication of insulin resistance.
The Bottom Line
It’s possible to reverse insulin resistance with a combination of weight loss, eliminating refined carbohydrates, and exercise. Sleep and stress management are important too since lack of sleep and mental or physical stress increase the stress hormone cortisol. In turn, high cortisol worsens insulin resistance. So, make time for taking care of yourself, so you can avoid the health risks of insulin resistance.
References:
- Mirabelli M, Chiefari E, Arcidiacono B, et al. Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases. Nutrients. 2020;12(4):1066. Published 2020 Apr 12. doi:10.3390/nu12041066.
- “Diabetes in Asia – ScienceDirect.” 30 Jan. 2010, sciencedirect.com/science/article/pii/S0140673609609375.
- “Diabetes in Asia: Special challenges and solutions Hussain ….” journalofdiabetology.org/article.asp?issn=2078-7685;year=2018;volume=9;issue=3;spage=69;epage=72;aulast=Hussain.
- “Weight loss with insulin resistance: Links, diet tips, and ….” 29 Apr. 2019, medicalnewstoday.com/articles/317382.
- Hejnová J, Majercík M, Polák J, Richterová B, Crampes F, deGlisezinski I, Stich V. Vliv silove-dynamického tréninku na inzulínovou senzitivitu u inzulínorezistentních muzů [Effect of dynamic strength training on insulin sensitivity in men with insulin resistance]. Cas Lek Cesk. 2004;143(11):762-5. Czech. PMID: 15628572.
- Kalra S, Thai HQ, Deerochanawong C, Su-Yen G, Mohamed M, Latt TS, Aye TT, Latif ZA, Katulanda P, Khun T, Satha S, Vongvandy V. Choice of Insulin in Type 2 Diabetes: A Southeast Asian Perspective. Indian J Endocrinol Metab. 2017 May-Jun;21(3):478-481. doi: 10.4103/ijem.IJEM_82_17. PMID: 28553609; PMCID: PMC5434737.
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