Insulin Resistance: What is insulin resistance? How do I know I have it and what can I do?

Insulin resistance is a condition in which the cells in your body don't respond properly to insulin, a hormone produced by the pancreas that helps regulate blood sugar (glucose) levels. When cells become insulin resistant, they don't effectively absorb glucose from the bloodstream. Over time, this can contribute to the development of type 2 diabetes and other health issues like cardiovascular disease, fatty liver, decreased muscle mass, hormonal concerns, obesity and even osteoporosis (low bone density).

At Tendwell, we often test insulin levels alongside Hemoglobin A1C (average blood sugar over the past 90 days) and fasting blood sugar. We are aiming to intervene upstream or before our patients develop blood sugar issues, diabetes or other co-morbidities. This is one of the key differences between standard doctors offices and a functional medicine provider.  In functional medicine, we don’t wait for problems to develop before intervening.  Everyone knows that rising levels indicate trouble is coming down the line.  Traditional doctors may wait until a more-or-less arbitrary line is crossed (often set to serve the interests of insurance companies) before doing anything.  In our holistic practice in Denver and via telehealth we don’t wait, we address developing problems before they are in full bloom.

Insulin resistance often develops gradually, and in its early stages, it may cause subtle symptoms. Often times in the early stages of insulin resistance, a patient may notice fatigue. Cells may not be effectively using glucose for energy, leading to low energy or even dips in energy throughout the day. Many people may also notice difficulty losing weight. Despite efforts to maintain a healthy diet and exercise, individuals with insulin resistance may find it challenging to lose weight, particularly around the abdominal area. In women, insulin resistance is sometimes associated with Polycystic Ovarian Syndrome or PCOS which can cause symptoms such as irregular menstrual cycles, acne, fertility concerns and excessive hair growth. High insulin levels are a driver for PCOS.

What Causes Insulin Resistance?

·      Excess body fat, especially abdominal fat, is strongly associated with insulin resistance.

·      Lack of regular exercise can contribute to insulin resistance.

·      Some people may be genetically predisposed to insulin resistance.

·      Consuming a diet high in refined carbohydrates, sugary foods, and saturated fats may contribute to insulin resistance.

·      The risk of insulin resistance tends to increase with age.

What Can I do to Address Insulin Resistance?

·      Implement a healthy diet. Focus on low glycemic index (GI) foods to prevent rapid spikes in blood sugar. Make sure to include a mix of carbohydrates, proteins, and healthy fats in your meals. Eat fiber. Increase your intake of fruits, vegetables, and whole grains to improve digestion and slow the absorption of sugars. Tip: eat your veggies first to slow down sugar spikes. Limit Processed Foods and Sugars. Reduce the intake of refined carbohydrates, sugary drinks, and processed foods. Eat healthy fats: such as avocados, walnuts, and olive oil (for drizzling only), in your diet.

·      Implement Regular Exercise. Engage in both aerobic exercises (like walking, jogging, or cycling) and resistance or strength training. Exercise helps improve insulin sensitivity and aids in weight management.

·      Hydration: Drink plenty of water to support overall health and metabolism. This usually looks like at least 64 oz of filtered water a day. Tip: drink half your body weight in oz daily.

·      Get Adequate Sleep. Lack of sleep can contribute to insulin resistance. Aim for 7-9 hours of quality sleep per night.

·      Stress Management. Chronic stress can negatively impact insulin sensitivity. Practice stress-reducing activities such as yoga, meditation, or deep breathing.

·      Regular Monitoring: Regularly monitor blood sugar levels, especially if you have risk factors for insulin resistance.

There are many vitamins and supplements that can help. Working with a certified functional medicine provider to create a personalized plan can be helpful and takes out the guesswork for you. Some of the supplements we use at Tendwell for dysfunctional insulin are: chromium, CoQ10, NAC, Vitamin D3, Magnesium and Alpha Lipoic Acid. Berberine, Omega 3’s.

According to a recent study, NAC can improve lipid profile and fasting blood sugar (FBS) and fasting blood insulin better than metformin.

Finally, we consider toxic exposures and the impact of endocrine disruptors on insulin resistance. Endocrine disruptors are chemicals that can interfere with the endocrine system, which is responsible for producing and regulating hormones in the body. These disruptors can mimic or block hormonal signals, leading to various health issues. While research on the specific impact of endocrine disruptors on insulin resistance is ongoing, evidence suggests a variety of connections. Specifically, we consider exposure to phthalates, bisphenol A (BPA) and pesticides. These 3 toxins are commonly found in plastics, personal care products, and certain foods and even the water supply. Higher exposure levels have been correlated with decreased insulin sensitivity, and risk for weight gain and the development of type 2 diabetes.

Make an appointment today for a free consultation to find out more about Tendwell’s functional health memberships!