The epidemic no one is talking about: insulin resistance. Did you know 1 in 3 individuals in the United States is considered prediabetic? One of the precursors to diabetes and a sign of being prediabetic is insulin resistance. In fact, insulin resistance contributes to most chronic diseases in America. So, what is insulin resistance and how can I prevent it?
Cardiovascular disease, heart attacks, strokes, PCOS, and even cancer are a few of the diseases insulin resistance can lead to.
It sounds grim, friends, but there is good news. With the help of diet and lifestyle interventions, insulin resistance and prediabetes are both reversible.
What is Insulin?
When you hear the word hormone you probably think of the many sex hormones like estrogen, progesterone, and testosterone. That’s not the full story. There are so many hormones in the body that all work to help you function well. Insulin is just one of those hormones.
More specifically, Insulin is a peptide hormone that’s made in the pancreas. Insulin maintains normal blood sugar levels by facilitating cellular glucose uptake; regulating carbohydrate, lipid, and protein metabolism; and promoting cell division and growth. It plays a major role in regulating how the body uses digested food for energy.
With the help of insulin, glucose is absorbed by the cells of your body and used for energy.
What is Insulin Resistance?
When your pancreas works properly it will produce insulin from any sugar that enters your bloodstream from either food or drink. Unfortunately, the standard American diet contains many sugary and processed foods. The more sugar you consume, the higher your blood glucose levels will rise.
Your pancreas then has to work to create more and more insulin to match the levels of blood glucose. Insulin resistance is when the body becomes resistant to the effect of insulin. The constant spike in blood glucose from eating high carb and sugar foods requires the body to constantly release insulin to allow that blood glucose to move out of the bloodstream and into the cells to be used or stored.
Over time, the body becomes resistant to insulin so more and more is needed to have the same effect on normal blood sugar levels.
Eventually, the body’s cells will become so insulin resistant, and the glucose has a hard time getting into the cells and stays in the blood – leading to the classic high blood sugar common to prediabetes and type 2 diabetes.
Symptoms of Insulin Resistance
The higher your insulin levels, the worse your insulin resistance. Oftentimes, high levels of insulin will direct your body to store fat. This fat is known as visceral fat and is usually found around the abdomen. However, the most important indicator of insulin resistance is diet and lifestyle.
The challenge with insulin resistance is that it doesn’t present any symptoms other than high blood sugar until it turns into prediabetes or diabetes. However, high blood sugar levels can cause the following symptoms:
- Darkening of armpits, neck, and groin
- Absence of menstruation
- Lethargy
- Brain fog
- Hunger
- Frequent urination
- Extreme thirst
- Abdominal Obesity
The more sugar you consume, the higher your blood glucose levels will rise. Your pancreas then has to work to create more and more insulin to match the levels of blood glucose. Insulin resistance is when the body becomes resistant to the effect of insulin.
Risk Factors for Insulin Resistance
It may be shocking, but skinny people can be just as prone to insulin resistance as obese individuals. Weight is not the only risk factor for insulin resistance, people!
Unfortunately, genetics and lifestyle both play a role in the onset of insulin resistance. Here are a few other risk factors to look out for:
- Poor diet
- Lack of exercise or physical activity
- Being 45 or older
- Family history of diabetes
- High blood pressure
- High cholesterol
- History of heart disease or stroke
- Polycystic ovary syndrome
- History of gestational diabetes
- Hormonal disorders, including imbalanced female sex hormones
- Sleep apnea
- Toxin exposure
- Inflammation
- Chronic stress
Insulin and Other Hormones
You may be interested to learn that other hormones can impact insulin and your body’s blood sugar levels, which is one reason why I’m so passionate about balancing hormones.
For example, as you get older your levels of estrogen drop which can lead to insulin resistance. On the other hand, low progesterone levels can cause Polycystic Ovary Syndrome (PCOS) which is directly associated with Insulin Resistance. Additionally, cortisol, a stress hormone from the adrenal gland, controls the amount of insulin that reaches fat and muscle and signals the liver to produce more glucose. When your body is in a constant state of stress or anxiety, higher cortisol levels can cause insulin resistance.
In order to treat insulin resistance, you need to eliminate the things that are throwing your body out of balance and that includes all the crappy food you are putting into your body. Start incorporating clean and healthy food into your diet.
Testing for Insulin Resistance?
There is no quick solution to test your insulin at home, although researchers are working on creating that technology. Instead, one way that I like to help my clients manage their insulin is through a continuous glucose monitoring system.
The Veri is a continuous glucose monitoring system that helps you identify how your body reacts to the food you eat. It helps you stabilize your blood sugar levels, manage your weight, and feel energized throughout the day.
A continuous glucose monitor (CGM) is a small device that sits on the back of your arm and measures blood sugar ’round the clock. It’s barely noticeable, totally pain-free, and lasts 14 days. It is an invaluable resource to help you understand just what type of diet changes you may need to make to manage your blood glucose levels and in turn, reduce your risk for insulin resistance.
How to Treat Insulin Resistance?
In order to treat insulin resistance, you need to eliminate the things that are throwing your body out of balance. Here are a few steps you can take to bring your body back into alignment and optimize your health.
- Eat real foods
- Remove all processed sweeteners
- Control inflammation
- Consider intermittent fasting
- Get enough sleep
- Incorporate the right exercises
- Control stress levels
RELATED: IS YOUR BODY ADDICTED TO SUGAR?
Work with a Holistic Health Coach
If you’re interested in taking the next step to optimize your health and take control of your diet and lifestyle reach out to me. As a certified Holistic Health Coach, I work one-on-one with clients to identify their problems, locate the root cause, and help them from the inside out.
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Mandy Patterson
