Insulin Resistance

What is Insulin Resistance?

• Insulin resistance is a condition where the body's cells become less responsive to the effects of insulin, a hormone that regulates blood sugar (glucose) levels.

• Insulin normally helps cells absorb glucose from the bloodstream, but in insulin resistance, this process is impaired, leading to elevated blood sugar levels.

Signs and Symptoms

• Often, insulin resistance may not present noticeable symptoms in the early stages.

• As it progresses, some individuals may experience:

  • Increased hunger.

  • Fatigue.

  • Difficulty losing weight.

  • Elevated blood sugar levels.

  
  

What Increases Your Risk?

• Obesity: Excess body weight, especially around the abdomen, is a significant risk factor.

• Physical Inactivity: Lack of regular exercise contributes to insulin resistance.

• Poor Diet: Diets high in refined carbohydrates and sugars may increase the risk.

• Genetics: Family history and genetics can play a role.

• Certain Medical Conditions: Conditions like polycystic ovary syndrome (PCOS) are associated with insulin resistance.

Nutritional Approach

• Balanced Diet: Focus on a balanced diet with a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins.

• Limit Refined Carbohydrates: Reduce intake of processed and refined carbohydrates, such as sugary snacks and white bread.

• Healthy Fats: Include sources of healthy fats, like avocados and nuts, in your diet.

• Portion Control: Pay attention to portion sizes to avoid overeating and manage weight.

• Regular Meals: Consistent meal timing and spacing can help stabilize blood sugar levels.

  
  

Lifestyle and Prevention

• Maintain a Healthy Weight: Aim for a healthy body weight through a combination of balanced diet and regular physical activity.

• Exercise Regularly: Engage in regular physical activity, including both aerobic exercises and strength training.

• Limit Sugary Drinks: Reduce consumption of sugary beverages.

• Choose Whole Foods: Opt for whole, unprocessed foods rather than highly processed options.

• Regular Health Check-ups: Regular medical check-ups can help monitor blood sugar levels and detect early signs of insulin resistance.