Dive deep into the realm of insulin, learning about its critical function in metabolic health, interactions with other hormones and impact on disorders such as PCOS.

Key takeaways:

• Insulin plays a crucial role in how our body processes sugar and maintains energy balance.
• Constant high insulin levels can lead to insulin resistance, causing a plethora of health complications.
• Insulin's interaction with hormones like leptin, ghrelin and cortisol helps regulate hunger, satiety and stress responses.
• Dietary choices, especially controlling sugar and carbohydrate intake, can significantly impact insulin secretion and overall metabolic health.

Insulin, a pivotal hormone produced by the pancreas, plays a vital role in maintaining metabolic health. This hormone responds to our dietary choices, orchestrating the intricate dance of sugar regulation and energy management within our bodies. Its function extends beyond blood sugar regulation since it interacts with other hormones that affect appetite, stress responses, sleep patterns and overall wellbeing.

Insulin is responsible for signalling cells to absorb sugar from the bloodstream, using it as an energy source. Depending on the food type consumed, insulin secretion varies. For example, sugary or carbohydrate-rich foods tend to trigger higher insulin releases.

What causes Insulin resistance?

Insulin resistance develops when cells do not respond to insulin adequately. This leads to a decrease in sugar absorption and an increase in sugar storage as fat. This condition can have serious implications for metabolic health.

Here's a deeper look at the causes of insulin resistance and those who are more susceptible to it:

• Dietary Choices: This is the main risk factor. Regularly consuming diets high in sugar, especially refined sugars, and unhealthy fats can significantly increase the risk of insulin resistance. Over time, these diets cause the cells to become overwhelmed and less responsive to insulin.
• Sedentary Lifestyle: Lack of physical activity means that the body uses less glucose for energy. With reduced glucose usage, cells become less responsive to insulin's signals.
• Visceral Fat: This refers to fat stored around internal organs, particularly in the abdominal region. Visceral fat is metabolically active and can release hormones and fatty substances that promote insulin resistance.
• Genetics: Some individuals are genetically predisposed to insulin resistance. Family history of type 2 diabetes, certain ethnicities like South Asian, African and Hispanic communities, are at higher risk.
• Hormonal Disorders: Conditions like Polycystic Ovary Syndrome (PCOS) are known to increase the risk of insulin resistance in women. This ties back to the hormonal imbalances inherent in these conditions, which can interfere with insulin function.
• Age: As people get older, muscle mass tends to decrease and fat distribution changes, increasing the risk of insulin resistance.
• Medications: Certain drugs, including steroids, some anti-psychotic medications, and even some treatments for HIV/AIDS, can contribute to insulin resistance.
• Sleep Disorders: Conditions such as sleep apnoea or chronic sleep deprivation can lead to hormonal imbalances, increasing the risk of insulin resistance.

Who is more susceptible to insulin resistance?

Certain groups and individuals are inherently more vulnerable to developing insulin resistance:

• Family History: Those with a family history of type 2 diabetes or insulin resistance have an increased genetic risk.
• Ethnicity: Individuals from South Asian, African, Hispanic and indigenous communities have been shown to be more susceptible to insulin resistance.
• Women with PCOS: PCOS inherently leads to hormonal imbalances, increasing the risk of insulin resistance.
• Older Adults: As age increases, changes in metabolism and the muscle-to-fat ratio make older adults more prone to insulin resistance.
• Individuals with abdominal obesity: People who store fat predominantly in the abdominal area, leading to an "apple-shaped" body, are more at risk.
• Those with chronic health conditions: Hypertension, high cholesterol levels and heart diseases often coexist with insulin resistance.

Understanding the causes and susceptibility factors of insulin resistance can pave the way for effective preventive measures, early detection and management.

How high insulin levels affect your health

Excessive insulin in the body can lead to:

• high triglycerides and a reduction in good cholesterol.
• production of bad cholesterol by the liver.
• increased risk of vascular issues and high blood pressure.
• reduction in cellular energy production and thyroid hormone interference.
• mood disorders like depression.
• disruption in hormonal rhythms, leading to poor ovulation in women.

...and a host of other health concerns, from sugar cravings to oxidative stress.

Insulin's dance with other hormones

Insulin doesn't work in isolation; it collaborates with hormones like:

• Leptin: Promotes feelings of fullness or satiety. A diet high in sugar can lead to leptin resistance, causing uncontrollable sugar cravings.
• Ghrelin: Signals the body when it's time to eat.
• Cortisol: Manages stress responses and aligns with our sleep/wake cycle.

These hormones, together with insulin, evolved to ensure human survival during periods of famine and plenty, adjusting energy regulation and reproduction based on environmental conditions.

Insulin resistance and PCOS: an evolutionary perspective

Historically, conditions like insulin resistance and PCOS might have had evolutionary advantages. For instance, PCOS, which can reduce fertility, might have been beneficial in spacing out offspring, ensuring better survival rates. However, the advent of processed foods disrupts this delicate hormonal balance.

Let's take a look at some effective ways to manage, if not prevent, insulin resistance.

Managing insulin through diet

Diet plays a vital role in managing insulin levels and preventing or alleviating insulin resistance. By making informed food choices and understanding the impact of various nutrients, individuals can effectively regulate their insulin response and enhance their overall metabolic health.

Below are foods that have been shown to help manage insulin levels and reduce the risk of insulin resistance:

• Whole Grains: Unlike refined grains, whole grains like quinoa, barley and oats have a lower glycaemic index and are rich in fibre, which means they produce a slower, more gradual rise in blood sugar.
• Leafy Greens: Spinach, kale and chard are nutrient dense, low in calories and carbohydrates, making them excellent choices to include in a balanced diet.
• Nuts and Seeds: Almonds, walnuts, chia seeds and flaxseeds are rich in healthy fats and have been shown to improve insulin sensitivity.
• Berries: Blueberries, strawberries and raspberries are not only delicious but are also rich in antioxidants and fibre, helping to moderate blood sugar levels.
• Avocados: Packed with healthy fats, avocados can improve heart health and have been linked to better insulin sensitivity.
• Fatty Fish: Salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, which are known for their role in preventing insulin resistance.
• Legumes: Beans, lentils, chickpeas and other legumes are rich in fibre and protein, making them excellent for stabilising blood sugar levels.
• Olive Oil: Rich in monounsaturated fats, olive oil can reduce inflammation and may have beneficial effects on insulin sensitivity.
• Cinnamon: This spice helps lower blood sugar and increase insulin sensitivity.
• Fermented Foods: Foods like yoghurt, kefir and fermented vegetables can promote a healthy gut biome, which in turn might play a role in improving insulin sensitivity.
• Vinegar: Particularly apple cider vinegar, when taken before meals, may help reduce the post-meal blood sugar spike.
• Green Tea: Rich in polyphenols and antioxidants, green tea can aid in improving insulin sensitivity and reducing blood sugar levels.
• Eggs: Rich in protein and good fats, eggs can be a great addition to a balanced diet aiming to manage insulin levels.

Foods to limit or avoid:

While incorporating beneficial foods, it's equally important to limit or avoid foods known to spike insulin or contribute to insulin resistance. These include:

• Sugary beverages
• Processed snacks and desserts high in refined sugars
• Fried foods
• Foods made from white flour
• Trans fats found in many processed foods

Eating a healthy diet can greatly improve insulin control and overall metabolic health. A healthy diet should focus on whole, nutritious foods and avoid processed and sugary products.

How to test for insulin resistance

Given the pervasive effects of insulin resistance on health, it's crucial to identify it early.

Modern medicine provides several methods to diagnose insulin resistance, including blood tests and monitoring devices. A continuous glucose monitor can provide real-time feedback, empowering individuals to make healthier dietary and lifestyle choices.

Detecting insulin resistance early can pave the way for targeted interventions and potentially prevent the progression to more severe conditions, such as type 2 diabetes. Insulin resistance testing can involve a variety of methods, and certain healthcare professionals are highly trained to aid in the process, including:

• General Practitioners (GPs): Your primary healthcare provider can often conduct basic tests and evaluate test results, provide referrals and guide initial management steps.
• Endocrinologists: Specialists in hormonal disorders, they possess in-depth knowledge of diabetes and insulin resistance and can offer advanced testing and management strategies.
• Accredited Practising Dietitians: Particularly those specialising in diabetes education, can provide dietary guidance, meal planning and nutritional strategies to combat insulin resistance.
• Cardiologists: As insulin resistance can be linked with heart diseases, a cardiologist can sometimes be involved in the diagnostic process, especially if there are coexisting cardiac issues.
• Certified Diabetes Educators (CDEs): These professionals can provide education on managing blood sugar levels, understanding medications and lifestyle interventions.
• Exercise Physiologists: Physical activity plays a crucial role in managing insulin resistance, and exercise physiologists can design tailored exercise plans to enhance insulin sensitivity.

A step towards better metabolic health

Insulin plays an intricate role in our metabolic health, with its effects spanning beyond just sugar management. By understanding insulin's function and its interactions with other hormones, we can make informed decisions for better health. For those seeking to improve glucose control, the Vively metabolic health app offers insights and tips to guide you on this journey.