When it comes to our body’s health and its relationship with various health conditions, the concept of insulin resistance has emerged as a trending topic of interest. As researchers dig deeper into understanding the complexities of insulin resistance, the question arises: Is insulin resistance the root of the problem in these health issues? This exploration seeks to discover the connections between insulin resistance and common health issues like diabetes and cardiovascular disease, giving us a better idea of its potential role as a key indicator of metabolic health.
What is insulin resistance?
Insulin resistance is a condition where the body’s cells don’t respond effectively to insulin, a hormone that helps regulate blood sugar levels. When cells become resistant to insulin, it means they don’t use insulin properly to allow glucose (sugar) into the cells for energy. As a result, higher levels of sugar build up in the bloodstream. This process is increasingly recognized as a potential underlying factor in several health issues, including type 2 diabetes, cardiovascular diseases, and metabolic syndrome.
There are three primary causes of insulin resistance. These include:
- Elevated Insulin
- Elevated Stress Hormones
- Elevated Inflammatory Proteins
While it’s challenging to manage stress and control inflammation, it is far easier to address the problem of elevated insulin. Read on to learn about the signs of resistance and some tips for reversing it.
Signs of insulin resistance
There are lots of signs and symptoms that may point to this condition. Here are a few indicators that you can look at to help give you a better understanding of your metabolic health:
Fasting insulin
Ideally, you want your fasting insulin to be below 6 mcIU/mol with optimal ranges between 2-5 mclIU/mol.
Lipid panel
After getting a lipid panel done, you want to look at the triglyceride to HDL ratio. A ratio above 1.5 is a strong indicator that you may be insulin resistant. This makes sense because insulin controls the production of fats.
Waist-to-hip ratio
To calculate your waist-to-hip ratio, take the measurement around your belly button divided by the measurement around your hips. If the number is greater than 0.8, then you likely have a resistance to insulin.
Skin
Look at your skin. Insulin resistance is often connected to a skin condition called Acanthosis nigricans. This appears as skin patches that are darker in color with a velvety texture. Another indicator is skin tags.
Factors that can help reverse insulin resistance
- Medications: Metformin may be the most widely used form of treatment, yet it is still only half as effective as even modest lifestyle changes
- Movement: The best exercise is the one that you’ll stick to. An additional tip is to incorporate some movement after you’ve eaten your most starchy meal of the day.
- Diet: To better manage insulin, balancing your diet with protein, healthy fats, and complex carbohydrates is essential. Complex carbohydrates include whole grains, vegetables, and fruits. A good rule of thumb is to avoid carbohydrates with barcodes. Quality protein is important because it promotes satiety and increases your metabolic rate. Eating regularly and avoiding long periods of time between meals also helps prevent spikes and crashes in blood sugar.
- Supplements: Sometimes supplementation can help, especially in areas where you might be deficient. Some commonly recommended supplements for those who struggle with insulin resistance include the following: vitamin D, magnesium, omega-3, lipoic acid, and berberine. Always speak with a health professional before adding any new supplements to your routine.
Reference
(1) Hyman, M. Reversing Chronic Disease and Aging by Fixing Insulin Resistance. The Doctor’s Farmacy with Mark Hyman, M.D. 2022. Accessed February 19, 2024. https://shows.acast.com/5aecaca3a15c2dd12887881a/61d4e30a564fee00142dac85
