Insulin resistance is a disruption in metabolism that occurs when body cells fail to respond to the stimulation of insulin. At least 40% of Americans ages 18-44 years have insulin resistance.
Insulin resistance is associated with several adverse health conditions, including chronic inflammation, obesity, metabolic syndrome, and type 2 diabetes mellitus. However, there are many important strategies that can help treat and reverse insulin resistance. The purpose of this article is to provide a detailed guide on reversing insulin resistance 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 people, 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 restore blood glucose to 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 illnesses:
Signs and Symptoms
Physical findings of insulin resistance 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 Proven Strategies To Reverse Insulin Resistance
#1. Engage in Regular Physical Activity
Regular physical exercise is also important in managing inflammation and insulin resistance. Exercise has been shown to lower inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) while simultaneously improving 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, improves insulin sensitivity by increasing glucose uptake and use in skeletal muscles. In turn, this reduces blood glucose levels and improves insulin resistance. 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 improve 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 improves insulin sensitivity, promotes weight loss, and helps maintain metabolic health.
#2. Adopt a Balanced, Nutrient-Rich Diet
Dietary modifications are imperative in reducing inflammation and improving insulin sensitivity. A diet that focuses on anti-inflammatory foods, rich in antioxidants, polyphenols, and omega-3 fatty acids, not only reduces inflammation but also enhances 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 not only cause weight gain but also make it difficult to lose weight. Weight management is vital to control inflammation and reverse insulin resistance. Excess adipose tissue, especially visceral fat, leads to chronic inflammation and perpetuates insulin resistance. In contrast, achieving and maintaining a healthy weight through a healthy diet and regular exercise can improve and reverse insulin resistance.
#4. Consider Supplements
Nutritional supplements play an essential role in managing insulin resistance.
#5. Get Adequate Sleep
Adequate sleep reduces insulin resistance by lowering inflammation and enhancing insulin sensitivity. Poor sleep quality leads to higher cortisol and ghrelin levels, predisposing to more inflammation, increased appetite, weight gain, and insulin resistance. Prioritizing good quality sleep promotes good metabolic health and regulates neuroendocrine hormones.
#6. Manage Stress Effectively
Stress management is an imperative part of a holistic approach to reversing insulin resistance. Controlling stress helps reduce inflammation and improve insulin sensitivity. Chronic stress leads to higher cortisol levels, which promotes inflammation and worsens insulin resistance. Utilizing stress-reduction techniques like mindfulness, yoga, deep-breathing exercises, prayer, and time with family and friends have been shown to reduce inflammation and improve 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 resistance 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% indicate effective treatment of insulin resistance.
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Key Takeaways
- Insulin resistance is a common metabolic disruption that can lead to other medical problems, such as obesity, metabolic syndrome, and type 2 diabetes mellitus, if it is not treated.
- Insulin resistance is often reversible 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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