What is insulin resistance?
Insulin resistance is a metabolic condition affecting the way your body processes sugar. It can lead to a range of diseases. Here I’ll explain what insulin resistance is, what the causes are, and how to manage it.
What is insulin?
Insulin is a hormone produced by your pancreas. It’s released when sugar from foods such as potatoes, bread, or biscuits enter your bloodstream.
Insulin helps send signals to your cells to let the sugar (glucose) from your blood in. This keeps your blood sugar levels at a safe level.
Glucose is then used by your cells or stored as energy. Your brain and muscles use glucose during exercise and thinking.
Why does insulin resistance occur?
Usually, your body responds to insulin as it should, and your blood sugar is transported into the cells.
But sometimes, your body doesn't respond correctly.
Instead, it starts to respond less well to insulin, and eventually becomes resistant to it. When this happens, the sugar in your blood is no longer transported to your cells.
This leads to an unhealthy increase in your blood sugar levels, which can affect your health in many ways.
Causes of insulin resistance include:
- overweight and obesity
- physical inactivity
- a diet high in ultra processed, high carb foods
- medications such as steroids and blood pressure tablets
Certain hormonal issues, such as those affecting the thyroid, and some genetic disorders can also increase your risk of insulin resistance.
How do I know if I have insulin resistance?
Your doctor can test your HBA1C (glycated haemoglobin) levels to discover if you have raised blood glucose levels.
Sometimes a fasting blood sugar test is also used. If your blood sugar levels are higher than normal, it can suggest you are becoming insulin resistant, and pre-diabetic.
There are often no symptoms of insulin resistance when it first begins. But potential signs of Insulin resistance can include:
- obesity/high waist circumference
- high blood pressure
- darkening of the skin in areas such as the groin and armpit (called Acanthosis nigricans)
What are the health risks of insulin resistance?
Insulin resistance can increase your risk of a range of conditions. Below are some of the main concerns.
1. Type 2 diabetes
If you have insulin resistance for a long time, the amount of sugar in your blood will increase.
This can first lead to pre-diabetes, where your blood sugar is raised, but not high enough to be classed as type 2 diabetes.
If insulin resistance continues, it can lead to type 2 diabetes. Diabetes type 2 is linked to a wide range of health issues, including:
- blood vessel damage, including in the eyes and heart
- increased risk of dementia and cognitive decline
- increased risk of cardiovascular disease and stroke
- increased risk of immune system issues
2. Cardiovascular disease
Having consistently raised blood sugar levels can increase your risk of many heart disease risk factors, including:
- high blood pressure
- abnormal cholesterol levels
3. Chronic inflammation
Chronic inflammation is thought to be a key factor in many long-term diseases. Having ongoing inflammation can increase your risk of:
- autoimmune issues
- certain cancers
- obesity
4. Polycystic ovary syndrome (PCOS)
This common women’s health condition is more likely to develop if you have insulin resistance. This is because raised blood sugar affects your hormonal balance. Managing insulin resistance is a key part of PCOS treatment.
Other possible risks of insulin resistance include kidney damage and neuropathy (nerve damage). This condition is also linked with an increased risk of mental health conditions such as depression.
How can I prevent insulin resistance?
There’s lots you can do to reduce your risk of insulin resistance. A good place to start is maintaining a healthy weight. If you’re currently overweight it’s important to take action to reduce your body fat levels.
To lose weight in a safe and sustainable way:
- reduce your intake of carbohydrates and switch to whole grain, complex versions which contain more fibre (such as jumbo oats, brown rice, and pasta)
- consume more vegetables and protein to keep you full and balance your blood sugar
- reduce ultra processed foods – these are easy to overeat and are high in calories
- if you know you are eating too much, try to eat 500-600 calories less each day
Other strategies for preventing insulin resistance include:
- regular exercise. This includes both aerobic exercise such as running or cycling and strength and resistance exercises such as squats, push ups, or weight lifting.
- sleep well. This can improve your blood sugar maintenance as it helps to reduce levels of the stress hormone cortisol. Raised cortisol can negatively impact your blood sugar levels. Poor sleep can also increase your appetite.
- reduce stress. This can help to increase insulin sensitivity (how well your body reacts to insulin) and lowers your cortisol levels.
How can I manage insulin resistance?
If you already have insulin resistance, following the lifestyle changes listed above can help.
You should also consult with a doctor, as sometimes you might need a medication such as metformin if you are prediabetic or have PCOS.
This drug can help manage your blood sugar levels, when combined with lifestyle changes.
Can I reverse insulin resistance?
The good news is that insulin resistance can usually be reversed if you make the necessary lifestyle changes. You’ll need to:
- maintain a healthy weight, or lose weight or excess body fat if necessary
- be active everyday – include cardiovascular and strength activities
- reduce your intake of ultra processed foods, and refined carbohydrates (such as white bread)
- manage stress and sleep well
Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.
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