Discover how to reverse insulin resistance and improve your overall health. Learn about the symptoms, diet, and lifestyle changes that can help you enhance your insulin sensitivity.

Key takeaways

• Insulin resistance increases the risk of developing type 2 diabetes and other health issues.
• Lifestyle changes, such as maintaining a healthy diet, losing excess body fat, engaging in regular exercise and tracking your glucose levels can help reverse insulin resistance.
• Consulting with a healthcare provider is crucial for managing insulin resistance effectively.

Insulin resistance, a condition that affects insulin sensitivity, can significantly increase the chances of developing type 2 diabetes and other health problems. Contrary to common belief, insulin resistance can occur even in individuals without diabetes. However, it often progresses to prediabetes and eventually type 2 diabetes if left unaddressed.

Insulin resistance arises when your cells fail to respond adequately to insulin. Insulin is a hormone produced by the pancreas to regulate blood glucose levels.

Insulin plays a vital role in metabolic processes by converting food into glucose for energy and facilitating its transport to cells throughout the body. As your cells absorb glucose and blood glucose levels decrease, insulin levels also decrease, and the pancreas stops producing insulin automatically.

How does insulin resistance affect the body?

Insulin resistance means cells respond to insulin poorly, resulting in the inability to absorb or store glucose from the blood. To counteract rising blood glucose levels, the pancreas compensates by producing more insulin.

As long as the pancreas produces sufficient insulin to overcome the cells' poor response, blood sugar levels remain under control, and symptoms of insulin resistance may not be evident.

However, if cells become increasingly resistant to insulin, frequent blood sugar spikes can occur. This can lead to the development of diabetes and other conditions such as heart disease, metabolic syndrome, cardiovascular disease, and polycystic ovary syndrome (PCOS).

Who is at risk of developing insulin resistance?

While anyone can develop insulin resistance, certain factors increase vulnerability.

Insulin resistance is prevalent in individuals with type 2 diabetes, gestational diabetes or prediabetes. However, not all individuals with diabetes initially develop insulin resistance.

Some risk factors for impaired insulin sensitivity include:

• High body fat percentage
• Sedentary lifestyle
• Nonalcoholic fatty liver disease
• Hypothyroidism
• Certain hormonal disorders
• High-carbohydrate diet
• Certain medications like steroids and blood pressure medications

What are the symptoms of insulin resistance?

Symptoms of insulin resistance can vary among individuals. In the early stages, insulin resistance may not cause noticeable symptoms. However, as the condition progresses, more symptoms may appear.

Common insulin resistance symptoms include:

• High blood sugar levels: insulin resistance leads to difficulty in glucose uptake by the cells, resulting in high blood sugar levels. This can manifest as increased thirst and frequent urination.
• Fatigue: the cells may not receive adequate glucose for energy production due to insulin resistance, leading to low energy levels.
• Increased hunger and cravings: insulin resistance can disrupt the normal signaling between the brain and body, causing increased hunger and cravings.
• Weight gain and difficulty losing weight: insulin resistance can make weight loss challenging, particularly around the abdominal area.
• High blood pressure: insulin resistance is often associated with hypertension (high blood pressure).

How to reverse insulin resistance

Lifestyle choices play a crucial role in improving insulin resistance. By implementing specific changes, you can improve your insulin sensitivity and overall health.

Talking with your doctor is key to receive guidance tailored to your individual needs. The following are some general strategies to keep in mind when improving your lifestyle to boost your insulin sensitivity.

Nutrition

A well-balanced diet consisting of vegetables, fruits, lean protein, healthy fats and complex carbohydrates can help to improve insulin sensitivity. Minimising your added sugars, processed foods and simple sugars can also help.

It's a great idea to consult with an accredited practising dietitian who can help you manage your glucose levels via an insulin resistance diet that suits your needs and preferences.

Weight management

Excess body weight, especially in the abdominal area, contributes to insulin resistance and increases the risk of type 2 diabetes.

Collaborating with a healthcare team that focuses on your lifestyle habits is more beneficial for sustainable weight loss than fad diets or quick fixes. By gradually losing excess weight through lifestyle changes, you can improve insulin sensitivity and reduce the risk of diabetes.

Exercise

Incorporating regular physical activity into your daily routine can have a significant impact on insulin resistance. Low-moderate intensity aerobic exercises, such as walking, swimming, dancing, biking, or even climbing stairs, can help lower blood sugar levels. Exercise stimulates the uptake of glucose by your muscles, reducing the reliance on insulin and improving insulin sensitivity.

Aim for at least 150 minutes of moderate-intensity exercise per week to reap the benefits of improved insulin sensitivity.

Manage stress levels

Chronic stress can contribute to insulin resistance. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in regular physical activity, getting enough sleep, and incorporating stress-reducing activities like yoga or meditation into your routine.

Monitor your blood glucose levels

Continuous glucose monitoring (CGM) can be a valuable tool in helping individuals with insulin resistance manage their condition. CGMs give you visibility as to how your lifestyle is influencing your glucose and in turn insulin levels in real-time.

CGMs can help people with insulin resistance by:

• Helping them identify foods that stabilise or spike glucose levels
• Optimising meal timing and composition to improve insulin sensitivity
• Monitoring the effects of exercise and the best time to exercise for glucose control
• Tracking the impact of lifestyle changes
• Providing motivation and accountability

By incorporating these lifestyle changes along with the help of your doctor, you can take control of your insulin sensitivity and improve your overall health. Remember, consistency and long-term commitment to a healthy lifestyle are key to reversing insulin resistance.

A tool that can aid in managing insulin resistance and overall metabolic health is Vively, a metabolic health app. Vively offers personalised guidance, CGMs and educational resources to help individuals make informed decisions about their diet, exercise, and overall lifestyle.