Understanding Insulin Resistance: 5 simple things you can do today to help reverse it.

If you’ve heard the term “insulin resistance” thrown around but you’re not quite sure what it means and how it impacts your health - you’re in the right place. Let’s break it down in simple terms, discuss why it’s important, and sprinkle in some practical tips that you can do today to support your body and take steps to avoid or manage insulin resistance.

What is Insulin?

Insulin is a hormone produced by your pancreas which helps regulate blood sugar levels. After eating a meal that contains carbohydrates, the body breaks down these carbohydrates into sugars (eg glucose) and this causes blood glucose levels to rise. In healthy individuals, insulin is released into the bloodstream in response to raised blood glucose levels.

Think of insulin like a key that unlocks cells so that glucose (sugar) can move from the blood and into your muscles, liver and fat cells for longer term energy storage.

Insulin is incredibly important and essential for survival. This is why those with type I diabetes, a condition in which the pancreas produces little to no insulin, have to take insulin as a medication.

What is Insulin Resistance?

Too much of a good thing? Not so good. Insulin resistance occurs when your cells become less responsive to insulin’s signals. Think of it like your cells now having more locks that insulin (the key) has to act on before they’ll open and accept the glucose. As a result, the pancreas compensates by producing more insulin (more keys) to help regulate blood sugar levels.

Over time, this can lead to elevated insulin and blood sugar levels, increasing the risk of various metabolic conditions including type 2 diabetes, obesity, abdominal weight gain, and cardiovascular disease.

In addition to this, insulin resistance is also a common factor of women’s health concerns such as:

• Polycystic Ovarian Syndrom (PCOS)

• Perimenopause & Menopause

• Acne

What causes Insulin Resistance?

There are various genetic, hormonal, lifestyle, and nutritional factors which can contribute to insulin resistance such as:

• A family history of metabolic disorders

• Chronic inactivity

• Poor dietary habits for example high intake of sugars and/or refined carbohydrates

• Chronic stress

• Sleep disturbances

• Sex hormone levels

Signs and Symptoms of Insulin Resistance

Signs and symptoms may include:

• Increased hunger with particular cravings for sugary or high-carb foods

• Weight gain particularly around the abdomen

• Feeling tired despite adequate sleep

• Difficulty losing weight

• Darkened patches of skin often around the neck, armpits or groin

• A tendency to experience reactive hypoglycaemia (blood sugar lows after eating a carbohydrate containing meal)

• High blood pressure

• High triglycerides and/or low HDL (“good” cholesterol)

• Fatty liver

The Good News…

Insulin resistance is not only manageable, but often reversible with the right strategies.

Five Things You can do Today to Help Manage Insulin Resistance

1. Eat a protein-dominant breakfast (rather than a carb-dominant breakfast) - the first meal of the day sets the tone for how blood sugars regulate for the rest of the day. Starting your day with a protein-rich meal helps to stabilise blood sugars.
   You can find high protein breakfast recipes here.

2. Move your body regularly as exercise increases insulin sensitivity in the muscles - in other words, makes muscle cells “listen” to the signals of insulin better.

3. Maintain a regular sleep cycle and prioritise getting enough sleep. Sleep deprivation can negatively impact blood sugar regulation and negatively impact insulin sensitivity. This is why you may notice increased cravings for sweets and high-carb foods after a poor nights sleep. Take steps to regulate your circadian rhythm by being more consistent with your sleep and wake times, exposing your eyes to sunlight (or bright lights) in the morning, and dim lights in the evening.

4. Avoid sugar on an empty stomach as this has a more dramatic impact on blood sugars and insulin production. If you are consuming any foods (or drinks) which are higher in sugar or refined carbohydrates, the best time to have these would be at the end of a meal.

5. Supplement magnesium - magnesium has a number of functions in the body, including improving glucose metabolism and insulin sensitivity. Magnesium may also help with sleep quality and stress regulation in the body, which also have an impact on insulin signalling.
   You can read more about magnesium supplementation here.

I hope this has been helpful. If you’ve got any questions about insulin resistance, or you’d like help with managing this, send me an email at hello@naturalnourishco.com

Disclaimer: this blog is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.