Insulin resistance - How it affects our health!
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Are you constantly hungry? Are you bloated? Can't lose weight? Are you feeling tired? It may not be you, but insulin!
Insulin is the "key" that opens the door for glucose to enter the cells.
When there is insulin resistance, cells cannot effectively absorb glucose from the blood. And so -- even though blood glucose levels are elevated -- the cells continue to starve. The body interprets this lack of intracellular energy as a lack of food, and so we become hungrier and hungrier more often.
Insulin resistance can be caused by several factors:
- Genetic factors. Some people are more prone to developing insulin resistance due to heredity.
- Obesity. An increased amount of body fat, especially around the abdomen, is one of the most important risk factors for developing insulin resistance.
- Improper diet . A diet rich in sugar, processed foods, and saturated fats can contribute to the development of insulin resistance.
- Sedentary lifestyle. Lack of physical activity can lead to the development of insulin resistance, as exercise helps cells absorb glucose better.
- Hormone imbalance : Hormonal conditions, such as polycystic ovary syndrome or other endocrine disorders, can affect insulin sensitivity.
- Stress and poor sleep quality. Chronic lack of sleep and chronic stress can affect the body's ability to use insulin properly.
At first, insulin resistance has no obvious symptoms. However, over time, symptoms such as:
- Elevated triglycerides
- High blood pressure
- Lipolysis is blocked (we don't burn fat)
- Fat storage is enhanced, mainly in the abdomen
- Hunger increases, especially for breads or sweets, and we continue to be hungry even after we have eaten.
- Increased inflammation anywhere in the body
- We feel exhausted and constantly tired, for no particular reason
- We experience memory and concentration problems
- We feel a strong need for sweets after every meal
How can we reverse insulin resistance?
- We eat three main meals a day
- We avoid too many snacks
- We consume more fiber (e.g. vegetables, legumes, oats, nuts and good fats)
- We avoid processed foods
- We choose meals with a low glycemic index and good fats
- We incorporate exercise into our daily lives, as physical activity helps cells be sensitive to insulin.
- We avoid eating large, carbohydrate-rich meals at night, as at night our bodies prepare for rest and not for digestion and conversion of glucose into energy. If we eat at night, our blood sugar rises sharply, stays elevated for longer and increases postprandial stress, a condition that can lead to chronic inflammation and oxidative stress. This can negatively affect our weight, our sleep and our metabolic age
- We try to control stress and the daily pressure for perfection.
- We don't lose our goal and we don't get frustrated in our efforts to lose weight or maintain it.
The doctor will guide us on what tests to do to determine if we have insulin resistance.
The most common tests are:
- fasting glucose
- fasting insulin
- HOMA-IR (calculated from the above values)
- glycosylated hemoglobin
- glucose curve
If diet and exercise are ineffective, medication, such as metformin, may be needed to improve insulin resistance.
Insulin resistance is a major risk factor for the development of type 2 diabetes and other cardiometabolic diseases.
Prevention and early diagnosis are necessary to avoid long-term complications.
Adopting healthy habits, such as proper nutrition, regular exercise, and stress management, can contribute to better insulin regulation and maintaining the health of the body.
Always with love and respect for ourselves to provide him with the best!
Written by Marianna Metaxa
Educator, Author of the books "My Sweet Kelly" and the fairy tale "Melita and Zacharoulis" and lyricist of the song "Listen to My Heart" which was set to music by Sofia Grammenou
Article sources:
Dimitra Papamichou, nutritionist
Webmd.com "Insulin resistance what you need to know"