Insulin Resistance, The ability of insulin to lower blood sugar levels and activate anabolic processes in the body defines it as one of the most important regulators of metabolism in the human body. However, certain factors can deprive us of its irreplaceable action, reducing the sensitivity of tissues, and thus lead to the development of severe diseases.
Decreased tissue sensitivity to insulin, or insulin resistance, is a condition in which certain insulin levels cannot provoke a corresponding physiological response in adipose tissue, liver and muscle. As a result, the absorption of glucose in the muscle cells is reduced and the release of glucose from the glycogen stored in the liver is activated.
Triglycerides accumulated in adipose tissue are hydrolyzed and free fatty acids (FFA) are released into the bloodstream. This causes a significant rise in blood sugar levels (hyperglycaemia), which is compensated by the body’s secretion of larger amounts of insulin (hyperinsulinemia).
In the initial stages of insulin resistance, hyperinsulinemia manages to compensate for the reduced sensitivity of the tissues and to cause the corresponding effect. However, over time, the β-cells of the pancreas become depleted, their secretory function decreases and serious health complications such as metabolic syndrome and type 2 diabetes develop.
Table of Contents
A step away from the abyss
Here are the common symptoms of insulin resistance:
- Elevated insulin levels in the blood;
- Elevated blood sugar;
- Increased blood pressure;
- Fluid retention;
- Easy fatigue – both physical and mental;
- Drowsiness;
- Depression;
- Weight gain at the expense of adipose tissue.
Because all of these symptoms are difficult to differentiate, the presence of insulin resistance often remains hidden. The best from a diagnostic point of view are the laboratory methods that study the levels of insulin and blood sugar, as well as the regulation of blood sugar. Overweight people need to be vigilant and undergo medical examinations more often, because abnormal fat accumulation is one of the main reasons for decreased tissue sensitivity to insulin.
Reasons for the development of insulin resistance
What causes insulin resistance still remains an unanswered question. It is assumed that to some extent the development of this condition is genetically determined. In a very large percentage of cases, children of parents with diabetes have a reduced sensitivity to insulin and subsequently also develop diabetes.
The presence of diseases such as Cushing’s syndrome, hypogonadism, polycystic ovary syndrome and others. is also associated with the development of insulin resistance. However, in some of these diseases, it is not clear whether the decreased insulin sensitivity is a cause or a consequence of the disease. An important place in the etiology of insulin resistance is occupied by two factors that can be influenced by our lifestyle – the consumption of large amounts of carbohydrates and elevated levels of QMS in the blood.
High carb diet
Excessive intake of carbohydrates, and in particular those with a high glycemic index, can have a negative effect on the production of insulin in the pancreas, as well as lead to the development of insulin resistance. The main reason for this is thought to be glucose toxicity or oxidative stress caused by large amounts of glucose.
High levels of QMS
The increased concentration of QMS in the blood can be caused by eating high-fat foods or releasing them from adipose tissue. The latter phenomenon is exclusively related to the presence of obesity. Whatever the cause, large amounts of fatty acids in the blood plasma lead to the accumulation of triglycerides in the liver and muscles.
The accumulation of triglycerides, in turn, causes the release of toxic compounds – intermediates in fat metabolism, which suppress insulin signaling and reduce the sensitivity of cells to insulin. As a result of the reduced sensitivity of the adipose tissue, even more intensive separation of the QMS begins and a kind of vicious circle is formed.
How to protect yourself from insulin resistance
The main way to prevent and treat insulin resistance is a lifestyle change aimed at reducing body weight. The most effective methods are the modification of eating habits and the inclusion in the daily routine of physical activity.
Dietary change
- Consumption of a low-calorie diet;
- Avoiding simple carbohydrates and foods with a high glycemic index;
- Inclusion in the daily menu mainly of foods with low glycemic index, rich in complex carbohydrates and fiber;
- Limit the consumption of fats in general and in particular that of foods containing saturated fatty acids.
Such a change in eating habits will lead to a gradual reduction in body weight and a reduction in the amount of fat in the body.
Consumption of complex carbohydrates and fat reduction in the daily menu will provide stable blood sugar levels, will not stress the pancreas and will not interfere with insulin signaling.
Physical activity
Due to its insulin-like effect on blood sugar levels, physical activity is the best method for counteracting decreased tissue sensitivity to insulin, as well as for exercising glycemic control in the presence of this condition. On the other hand, exercise enhances the effect of diet on weight loss and improves fat metabolism.
Better fat metabolism would mean fewer intermediate metabolites and better insulin sensitivity. The beneficial effects of prolonged low- to medium-intensity exercise on glycemic control have been well known for decades. In the last few years, more and more scientific facts have been accumulating, showing a pronounced positive effect in strength training.
Here are some tips:
- Limit time spent in front of the TV or computer;
- When possible, do not use vehicles or elevators, but walk;
- Spend more time walking and physical activity;
- The optimal option is about 30 minutes of physical activity per day.
To active athletes
Avoid extreme diets that may unduly burden your pancreas or have a negative effect on insulin signaling. In particular, use high-carbohydrate diets for short periods of time and even then limit the consumption of simple sugars and foods with a high glycemic index. When following a low-carb diet, do not turn it into a diet made up mainly of fat, but distribute the calories proportionally between protein and fat. In this way you will ensure better fitness and, more importantly, better health.
In conclusion – insulin resistance is a serious health complication, mostly due to poor diet and sedentary lifestyle. Modifying eating habits and regular physical activity can hinder its development or stop the last step towards the gap – the development of type 2 diabetes.
Sources used
- en.wikipedia.org
- ncbi.nlm.nih.gov
- Poitout V, Robertson RP. Minireview: Secondary beta-cell failure in type 2 diabetes–a convergence of glucotoxicity and lipotoxicity. Endocrinology. 2002 Feb;143(2):339-42
