Insulin resistance is a disruption in metabolism that occurs when body cells do not respond effectively to insulin. At least 40% of Americans ages 18-44 years may experience insulin resistance.
Insulin resistance is associated with several health conditions, including chronic inflammation, obesity, metabolic syndrome, and type 2 diabetes mellitus. However, there are many strategies that may help manage insulin resistance. The purpose of this article is to provide a detailed guide on supporting insulin sensitivity with lifestyle changes.
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What Is Insulin Resistance?
Understanding insulin resistance requires understanding the physiology of insulin. Insulin is released by the pancreatic beta cells in response to a rise in blood glucose.
In healthy individuals, insulin release occurs when carbohydrates are metabolized. When a person consumes carbohydrates and the body begins to break them down, blood glucose rises, signaling the pancreas to release insulin. Insulin then helps maintain blood glucose at appropriate levels by instructing cells on how to use it - to shuttle it to various organs for energy or to store the glucose as fat (adipose tissue.)
However, insulin resistance occurs when this process is compromised due to blood glucose remaining consistently elevated or the pancreas being constantly stimulated to release insulin. Insulin resistance also manifests in cellular receptors that are less responsive to insulin stimulation, limiting glucose uptake into cells.
Insulin resistance is linked to many other chronic conditions:
Signs and Symptoms
Physical findings of insulin resistance may include these:
- Development of skin tags in the axilla or neck
- Acanthosis nigricans - dark, velvety appearing areas on the back of the neck
- Weight gain
- Elevated blood glucose
- Increased appetite
- Central obesity (adipose tissue heavily located in the abdomen) is commonly associated with insulin resistance.
6 Strategies To Support Insulin Sensitivity
#1. Engage in Regular Physical Activity
Regular physical exercise is important in managing inflammation and supporting insulin sensitivity. Exercise has been shown to lower inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) while simultaneously supporting insulin sensitivity in several ways, including increased glucose uptake by muscles and improved mitochondrial function.
- Cardiovascular exercise, like fast walking, jogging, running, cycling, and swimming, may improve insulin sensitivity by increasing glucose uptake and use in skeletal muscles. In turn, this may help maintain blood glucose levels and support insulin sensitivity. Cardiovascular exercise is known to help promote a healthy weight by increasing energy expenditure and fat oxidation.
- Strength training, including weight lifting and bodyweight exercise, has also been shown to support insulin sensitivity by increasing muscle mass and increasing glucose uptake into muscles. Strength training is known to help increase and preserve lean body mass, supporting long-term weight management by increasing resting energy expenditure.
Combining both cardiovascular exercise and strength training may support insulin sensitivity, promote weight management, and help maintain metabolic health.
#2. Adopt a Balanced, Nutrient-Rich Diet
Dietary modifications are important in reducing inflammation and supporting insulin sensitivity. A diet that focuses on anti-inflammatory foods, rich in antioxidants, polyphenols, and omega-3 fatty acids, may help reduce inflammation and support insulin sensitivity. Dietary fiber is vital for gut health, blood sugar regulation, healthy cholesterol, and lower inflammation.
Anti-inflammatory, nutrient-dense foods to emphasize:
- Fruits, like apples, berries, oranges
- Vegetables, like green leafy vegetables, broccoli, cauliflower, squash, sweet potatoes
- Whole grains, like brown rice, whole wheat pasta, quinoa
- Healthy fats, like nuts, olive oil, avocado oil, avocados, fatty fish
- Lean proteins, like chicken breast, lean pork, turkey breast, egg whites
Proinflammatory foods to minimize:
- Processed meats, like sausages, cured meats, burgers
- Added sugars, including high fructose corn syrup, candies, cereals, desserts
- Refined carbohydrates, like chips, crackers, cookies, white bread, white pasta
- Trans fats, like baked goods, processed snacks, prepared foods
#3. Weight Management
Insulin resistance can be associated with weight gain and may make it challenging to lose weight. Weight management is important to help control inflammation and support insulin sensitivity. Excess adipose tissue, especially visceral fat, is linked to chronic inflammation and may perpetuate insulin resistance. In contrast, achieving and maintaining a healthy weight through a healthy diet and regular exercise can support insulin sensitivity.
#4. Consider Supplements
Nutritional supplements may play a role in supporting insulin sensitivity.
#5. Get Adequate Sleep
Adequate sleep may support insulin sensitivity by helping to manage inflammation. Poor sleep quality is associated with higher cortisol and ghrelin levels, which may contribute to more inflammation, increased appetite, weight gain, and insulin resistance. Prioritizing good quality sleep supports good metabolic health and helps regulate neuroendocrine hormones.
#6. Manage Stress Effectively
Stress management is an important part of a holistic approach to supporting insulin sensitivity. Controlling stress may help reduce inflammation and support insulin sensitivity. Chronic stress is linked to higher cortisol levels, which may promote inflammation and affect insulin sensitivity. Utilizing stress-reduction techniques like mindfulness, yoga, deep-breathing exercises, prayer, and time with family and friends may help reduce inflammation and support overall metabolic health.
Additional Considerations
Personalized Plans
Diagnosing insulin resistance should be done by a knowledgeable healthcare professional using a combination of clinical assessments:
- Diet and symptom history
- Other medical history problems
- Physical exam findings
- Biomarkers
Helpful biomarkers include serum insulin levels, integrated fasting blood glucose testing and oral glucose tolerance testing (called the HOMA-IR), and hemoglobin A1c assessment.
Personalized nutrition plans based on individual health factors should take into account personal preferences and lifestyle factors. Specific individualized recommendations should outline the best ratio of macronutrients, timing and composition of meals, and recommended weight goals.
Monitoring Progress
Tracking improvements in insulin sensitivity requires the assessment of various biomarkers related to glucose metabolism.
- Serum insulin levels should be monitored when fasting and after eating.
- Both a fasting blood glucose and an oral glucose tolerance test that are performed alongside insulin levels provide an integrated test to get a sense of how insulin levels correspond with serum glucose levels.
- HbA1c testing measures the average blood glucose levels over the life of the hemoglobin molecule, which is generally about 3 months. HbA1c levels < 5.7% may indicate effective management of insulin sensitivity.
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Key Takeaways
- Insulin resistance is a common metabolic disruption that can lead to other health challenges, such as obesity, metabolic syndrome, and type 2 diabetes mellitus, if not managed.
- Insulin resistance may be supported with optimal lifestyle changes, including dietary modifications, regular physical exercise, proper weight maintenance, appropriate use of supplements, adequate sleep, and sufficient stress management.
- Formulating and adopting personalized nutrition plans affords the best chance of optimal health.
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