Insulin resistance, a silent blood sugar issue affecting one in three Americans and half of those aged 60 and above, poses a significant health risk, including the development of prediabetes, type 2 diabetes, and various other serious conditions such as heart disease, strokes, and cancer.
The mechanism behind insulin resistance involves cells in muscles, body fat, and the liver resisting or disregarding the signals sent by insulin, whose role is to transport glucose from the bloodstream into cells. Glucose, or blood sugar, serves as the body’s primary source of energy, obtained from foods like grains, fruits, vegetables, dairy products, and carbohydrate-containing beverages.
Several factors contribute to the development of insulin resistance, including excess body weight, abdominal obesity, lack of physical activity, smoking, and insufficient sleep. As insulin resistance progresses, the pancreas compensates by producing more insulin. However, over time, this leads to the exhaustion of pancreatic beta cells, resulting in elevated blood sugar levels and the onset of prediabetes or type 2 diabetes. Additionally, insulin resistance is associated with non-alcoholic fatty liver disease (NAFLD), which heightens the risk of liver damage and cardiovascular issues.
Identifying signs and symptoms of insulin resistance involves assessing waist circumference, with measurements above 35 inches for women and 40 inches for men indicating increased risk. Other indicators include metabolic syndrome components such as high triglyceride levels, low HDL cholesterol levels, elevated blood pressure, and abnormal blood sugar levels.
Visible signs of severe insulin resistance may include darkened skin patches on the neck, elbows, knees, knuckles, or armpits, known as acanthosis nigricans.
Insulin resistance not only predisposes individuals to prediabetes and type 2 diabetes but also elevates the risk of cardiovascular disease and certain cancers, including bladder, breast, colon, cervix, pancreas, prostate, and uterus cancers. Additionally, insulin resistance is associated with cognitive decline and a heightened risk of Alzheimer’s disease.
Preventing or reversing insulin resistance involves adopting lifestyle modifications such as weight loss, regular exercise, and adequate sleep. Research suggests that a combination of diet and exercise leads to substantial improvements in insulin sensitivity, emphasizing the importance of holistic approaches to combating insulin resistance. Moreover, prioritizing sleep is crucial, as sleep deprivation can exacerbate insulin resistance, akin to the effects of consuming high-fat foods over an extended period.