Introduction
Insulin resistance has become a significant issue in today’s world, especially among young adults. And the biggest problem regarding it is that it leads to prediabetic and Type 2 diabetes like conditions, and yet there is very little to no knowledge about it. It generally doesn’t have any symptoms either. People often don’t realize it until serious consequences appear.
What is insulin resistance?
Insulin is a hormone released by the pancreas, a vital organ responsible for regulating blood sugar levels. When the cells in our body no longer respond to the hormone insulin, it leads to insulin resistance. It is a complex condition, and the primary sites where it occurs are the liver, muscles, and pancreas. Insulin resistance is also known as Impaired insulin sensitivity. In insulin resistance, the glucose in our body starts to build up in the blood, which in turn leads the pancreas to make more insulin to overcome the already increased blood glucose level, also known as hyperinsulinemia. Whereas if our body cells become too resistant to insulin, it often leads to Hyperglycemia.
How does it lead to type 2 diabetes?
Generally, it is said that insulin resistance hastens the onset of diabetes by 10 to 15 years. Researchers have observed that insulin resistance in skeletal muscle is a key pathophysiological mechanism in the development of type 2 diabetes and sarcopenia. To put it more clearly, we can say that because in insulin resistance the insulin level tends to rise as an attempt to maintain a normal blood sugar level, it sets off a cycle that eventually worsens the insulin resistance, leading to prediabetes and diabetes.
Causes of insulin resistance
Due to the typical nature of this disease, many causes can lead to insulin resistance, some of which are as follows-
>unhealthy eating habits >nutritional imbalance
>physical inactivity >high sodium diets
>aging >glucose toxicity
Meanwhile, there are some genetic causes related to this, too, which are-
>myotonic dystrophy >ataxia-telangiectasia
> Werner syndrome > polycystic ovary syndrome (PCOS)
> Alstrom syndrome, Etc.
Symptoms of Insulin resistance
Although we have said earlier in the introduction that this disease generally doesn’t have any symptoms, there are still some symptoms that we can be cautious about this disease if we have a few of them. They are-
>High blood pressure > Increased waist size
>signs of pcos >High cholesterol levels
>unexplained fatigue >Difficulty in concentration
>Slow healing cuts and sores >Darkened skins in armpit or back
Foods to avoid
Changing your diet if you have insulin resistivity can help in lowering the chance of not only diabetes and pre diabetes but also insulin resistance itself. By which I mean there are some foods that you should avoid or go for an alternative that offers a lower glycemic index. Foods like white rice and white bread can be avoided, and whole grain rice and whole wheat bread could be used instead. Moreover, avoiding saturated fats and trans fats food items like butter, cheese, red meat, French fries, and packaged goods will help lower your blood sugar level, and you will immediately see the result starting from one week. You can also avoid dairy products, especially milk, because it contains lactose, which is a natural sugar. Instead could find plant-based alternatives such as almond milk and soya milk, which have fewer carbs and fat. Also, incorporating eating more resistant starches like whole grains, lentils, and legumes consistently in a balanced diet can help improve insulin sensitivity.
How to treat insulin resistance
Even though it might not be possible to treat this disease as a whole. There are still some practices in our hands that we can do to decrease this disease significantly, like changing your lifestyle or your diet, or losing your excess weight. Furthermore, your physician can prescribe some medicine, like BP meds or Metformin for diabetes, or a statin to decrease LDL cholesterol.
Conclusion
According to studies focusing on young adults in India, 20-25 percent of people between the ages of 10 to 19 have insulin resistance. As a teenager or adult, this number is quite shocking. But what we do need you to know is that if you or someone in your family has insulin resistance, to begin with, don’t stress too much about it. Consult your primary physician about changes to your lifestyle and diet. Everything is gonna be alright. We hope you are happy and healthy. Click here to read more about this type of blogs.