Delve into an informative guide to understanding insulin resistance – its causes, signs and symptoms, testing methods, and how to effectively prevent it.

Key takeaways

• Insulin resistance is associated with prediabetes and type 2 diabetes but can affect anyone leading a sedentary lifestyle or not maintaining a balanced diet.
• Symptoms of insulin resistance may not be evident initially but can include increased thirst, frequent urination, and slow-healing wounds.
• Testing for insulin resistance involves several assessments, including medical history, physical signs, and glucose tests.
• Preventing insulin resistance requires lifestyle modifications, such as a balanced diet, regular exercise, maintaining a healthy weight and monitoring your blood sugar with a continuous glucose monitor.

Introduction

The term insulin resistance, also known as impaired insulin sensitivity, is often associated with prediabetes and type 2 diabetes. However, anyone can develop it, particularly if they lead a sedentary lifestyle or do not maintain a balanced diet. Even individuals without diabetes can experience this condition. If not managed effectively, impaired insulin sensitivity can progress to type 2 diabetes.

What is insulin resistance?

Insulin plays an essential role in your body's performance beyond regulating blood glucose levels. It allows blood sugar to enter cells for energy and tells the liver to store glucose for later use. It is necessary for the metabolism of carbohydrates, lipids, and proteins, which drives cell growth and provides the body with energy.

Impaired insulin sensitivity means that your body isn't utilising insulin effectively. This inefficiency requires a higher level of insulin to deliver glucose to fat and muscle cells.

The pancreas attempts to compensate by producing more insulin, to allow the glucose to enter the cells. However, the pancreatic cells that produce insulin can quickly deteriorate. When this happens, high blood sugar levels occur, increasing your risk for type 2 diabetes or prediabetes.

It can also lead to metabolic syndrome, heightening the risk of heart disease, kidney disease, obesity, polycystic ovary syndrome (PCOS), non-alcoholic fatty liver disease, among other conditions.

What are the symptoms of insulin resistance?

Insulin resistance symptoms may not be apparent in some people because their pancreas can still increase the body's insulin level to avoid excessive glucose in the bloodstream. However, with more significant insulin resistance, individuals may experience symptoms such as:

• Increased thirst and hunger
• Frequent urination
• Blurred vision
• Skin issues
• Headaches
• Slow-healing wounds

If you are experiencing these symptoms or are concerned, please speak with your healthcare professional.

How do I know if I'm insulin resistant?

To diagnose insulin resistance, healthcare professionals evaluate various aspects of a patient's health, including:

• Medical history
• Presence of excess weight and other physical signs
• Body mass index (BMI)
• Glucose test results

In terms of testing, the tests generally assess your blood glucose levels. Some of the most common insulin resistance tests in Australia include:

• Fasting blood glucose test: measures your blood glucose levels after an overnight fast. Generally, normal fasting blood glucose is less than 5.5 mmol/L. Prediabetes may be diagnosed if levels are between 5.5 and 6.9 mmol/L, while diabetes may be diagnosed if levels are 7 mmol/L or above.
• Oral glucose tolerance test (OGTT): after fasting overnight, you're given a drink containing 75 grams of glucose. Your blood sugar levels are then measured at various intervals afterwards. A normal 2-hour blood glucose level is less than 7.8 mmol/L, prediabetes is diagnosed if levels are between 7.8 and 11.0 mmol/L, and diabetes levels are generally 11.1 mmol/L or higher.
• HbA1c test: measures your average blood sugar levels over the last two to three months. An HbA1c level of 6.5% or higher may indicate diabetes.

Keep in mind that the normal levels for these tests may vary. It's important to seek the guidance of your doctor for interpreting your test results.

Some individuals may also be asked to do a blood test to assess their lipids. These blood tests often measure triglycerides, low-density lipoprotein (LDL), high-density lipoprotein (HDL), and total cholesterol. People with insulin resistance often have high triglyceride and low HDL levels as well as high levels of blood sugar.

How can you prevent insulin resistance?

The primary objective when managing insulin resistance is to restore your body's sensitivity to insulin, and stabilise your glucose levels so that cells can efficiently absorb glucose. Several lifestyle adjustments can help improve insulin sensitivity and reverse insulin resistance:

• Adopt a balanced diet: consuming a diet rich in lean protein, healthy fats, fibre and complex carbohydrates can help lower blood glucose levels. Balancing your meals with these macronutrients can help to stabilise blood sugar levels.
• Increase physical activity: regular moderate to vigorous exercise enhances the body's glucose uptake and bolsters insulin sensitivity.
• Maintain a healthy weight: excess weight contributes to inflammation and stress, both potent drivers of insulin resistance. With professional guidance, it's important to formulate an insulin resistance diet and lifestyle to help stabilise blood sugar and assist with weight loss.
• Manage your stress: stress can influence your blood sugar levels, so aim to incorporate stress management strategies such as deep breathing, meditation, yoga and other activities.
• Prioritise quality sleep: sleep and glucose have a bi-directional relationship. Working on setting a regular sleep-wake cycle and a night time routine for sleep can help to improve your sleep quality and in turn your blood sugar control.
• Monitor your glucose levels with a continuous glucose monitor (CGM): CGM devices measure you blood sugar continuously through the day to help you learn what diet and lifestyle factors are influencing your blood sugar. This can help you to tailor your management plan accordingly.

Some individuals may require medication to help manage their blood sugar. Discuss options with your doctor to determine a suitable insulin resistance management plan.

The role of Continuous Glucose Monitoring (CGM) in managing insulin resistance

Continuous glucose monitoring (CGM) helps track blood sugar levels in real time. It provides valuable insights into how food, exercise, and daily habits affect glucose levels. For those managing insulin resistance, CGM can make a big difference in understanding patterns and making better decisions.

How does CGM work?

A small sensor placed under the skin measures glucose levels throughout the day. The data is sent to a device or smartphone app, showing trends and spikes in real time. This helps identify how meals or activities impact blood sugar.

Benefits of CGM for insulin resistance

• Spotting glucose spikes: CGM helps detect sudden increases in blood sugar after meals.
• Tracking progress: You can see how diet and exercise improve glucose control over time.
• Personalised insights: It reveals which foods or habits affect your body the most.
• Improving awareness: CGM encourages mindful eating and better lifestyle choices.

Using CGM for better control

Regularly reviewing CGM data with a doctor or dietitian can help create a tailored plan. Adjustments to meals, exercise, or medication can improve insulin sensitivity. Over time, these changes may lower the risk of type 2 diabetes.

Adding CGM to your health routine makes managing insulin resistance easier. It provides continuous feedback, making it a helpful tool for long-term success.

Conclusion

Early action is key to managing insulin resistance and reducing the risk of type 2 diabetes. Understanding its causes, symptoms, and testing options helps in making informed choices. Simple steps like eating a balanced diet, staying active, and reducing stress can improve insulin sensitivity. Speak to your doctor for advice and use tools like continuous glucose monitors to track your progress. Taking control of your health now can help prevent serious complications in the future.

The Vively app can offer invaluable support in this process. It helps users monitor their glucose levels using CGM sensors, offers personalised health recommendations, and provides the necessary tools to lead a healthier lifestyle. With Vively, you can actively work towards better glucose control, reducing the risk of insulin resistance and its associated conditions.

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