Hormone Insulin-
Insulin is a peptide hormone produced by beta cells in the pancreas, and its secretion is tightly regulated in response to changes in blood glucose levels. When blood sugar rises (e.g., after eating), the pancreas releases insulin to help cells absorb glucose and lower blood sugar levels. Conversely, when blood sugar decreases, insulin secretion decreases, allowing the liver to release stored glucose into the bloodstream.
Hormone Insulin plays a crucial role in regulating blood sugar (glucose) levels in the body. Its primary functions include:
- Glucose Uptake: Insulin facilitates the uptake of glucose by cells, allowing the body to use it for energy.
- Glycogen Synthesis: Insulin promotes the storage of glucose in the form of glycogen in the liver and muscles. This stored glycogen can be later converted back to glucose when energy is needed.
- Protein Synthesis: Insulin promotes the fusion of proteins by facilitating the uptake of amino acids into cells. This is important for cell growth, repair, and various physiological processes.
- Lipid Metabolism: Insulin influences lipid metabolism by promoting the storage of fats in adipose tissue and inhibiting the breakdown of fats into fatty acids. This helps regulate lipid levels in the blood.
- Inhibition of Glucose Production: Insulin inhibits the production of glucose by the liver. Insulin and Glucagon help maintain healthy blood glucose levels. Glucagon is a peptide hormone that helps prevent blood sugar from dropping and Insulin stops it from rising too high. This is essential for preventing excess glucose release into the bloodstream when it is not needed.
- Cellular Growth and Differentiation: Insulin has growth-promoting effects on cells, influencing their growth and differentiation.
What is Insulin Resistance?
Insulin resistance occurs when cells become less responsive to the effects of insulin, leading to impaired glucose uptake and elevated blood sugar levels. When cells become resistant to the actions of insulin, glucose is not efficiently taken up by the cells, to compensate the pancreas produces more insulin to lower blood sugar levels, leading to higher-than-normal insulin levels and eventually elevated blood sugar levels.
Causes of Insulin Resistance:
Insulin resistance is a gradual process that takes place in our bodies for 7-10 years, often up to 13 years and multiple factors may interact to contribute to its development. Insulin resistance is a key factor in the development of type 2 diabetes. Additionally, it is associated with other health issues, such as- Metabolic syndrome which includes- Dyslipidemia (high LDL, low HDL, high triglycerides), impaired fasting glucose, abdominal obesity, and high blood pressure.
Insulin resistance can be caused by a combination of genetic, environmental, and lifestyle factors. Here are some of the key contributors:
- Genetics: Family history and genetics play a role in insulin resistance. Some individuals may have a genetic predisposition to developing insulin resistance and related conditions like type 2 diabetes.
- Obesity: Excess body fat, particularly abdominal or visceral fat, is strongly linked to insulin resistance. Fat cells release substances that interfere with insulin action, contributing to decreased insulin sensitivity.
- Physical Inactivity: Lack of regular physical activity is associated with insulin resistance. Exercise helps improve insulin sensitivity by promoting glucose uptake into cells, reducing the risk of insulin resistance.
- Poor Diet: Diets high in refined carbohydrates, sugars, and saturated fats can contribute to insulin resistance. Processed foods and a high-calorie intake can lead to obesity and metabolic disturbances.
- Age: Insulin sensitivity tends to decrease with age. Older individuals may be more prone to developing insulin resistance. It has been observed that kids who eat high quantity of processed foods in their diet may also be highly prone to Insulin resistance from an early age.
- Hormonal Factors: Conditions such as polycystic ovary syndrome (PCOS) and hormonal imbalances like androgen excess and, estrogen dominance can contribute to elevated insulin levels. Hormones are interconnected and together they play a complex role in regulating glucose metabolism.
- Chronic Inflammation: Inflammation in the body can interfere with insulin signaling, contributing to insulin resistance. Conditions such as chronic infections or inflammatory disorders may play a role.
- Sleep Deprivation: Inadequate sleep or poor sleep quality has been linked to insulin resistance. Lack of sleep can disrupt hormonal balance and affect glucose metabolism.
- Endocrine disrupting chemicals (EDCs)-: These substances can alter the way your hormones are produced. Studies have shown high levels of Bisphenol A (BPA) found in plastic, and its correlation with excess androgen in women with PCOS and Insulin resistance.
- Ethnicity and Race: Certain ethnic and racial groups have a higher prevalence of insulin resistance and type 2 diabetes. For example, individuals of South Asian, African, Hispanic, or Native American descent may have an increased genetic susceptibility.
- Medications: Certain medications, such as glucocorticoids (used to treat inflammation), can induce insulin resistance.
Signs and Symptoms of Insulin Resistance:
Insulin resistance can develop gradually, and its signs and symptoms may not always be immediately apparent. Here are some common signs and symptoms associated with insulin resistance:
Elevated Blood Sugar Levels: Insulin resistance leads to decreased effectiveness of insulin in lowering blood sugar levels, resulting in elevated fasting blood glucose or postprandial (after-meal) glucose levels.
Increased Hunger: Despite having high levels of circulating insulin, the cells may not respond well, leading to a feeling of hunger even after eating.
Fatigue: Difficulty in efficiently using glucose for energy can result in fatigue and a lack of energy. Subtle symptoms like- afternoon slump, lack of focus and brain fog.
Weight Gain: Insulin resistance is often associated with weight gain, particularly around the abdominal area.
Acanthosis Nigricans: This condition is characterized by dark, velvety patches of skin, often found in areas such as the neck, armpits, and groin. It can be a visual indicator of insulin resistance.
Polycystic Ovary Syndrome (PCOS): Insulin resistance is commonly associated with PCOS, a hormonal disorder that affects the ovaries.
High Blood Pressure: Insulin resistance is linked to an increased risk of hypertension (high blood pressure).
Abnormal Lipid Levels: Insulin resistance may contribute to unfavorable changes in lipid profiles, including elevated triglycerides, LDL, and decreased HDL (good cholesterol) levels.
Frequent Urination: Insulin resistance can cause elevated blood sugar levels that can lead to increased thirst and urination.
Difficulty Losing Weight: Despite efforts to maintain a healthy diet and exercise, individuals with insulin resistance may find it challenging to lose weight.
In my practice, I have seen women who have tried many conventional diets and failed. especially women starting from their 30s, they complain that when they go back to their old diet and exercise habits that used to work for them before but are no longer working in their favor now. They are mostly the ones who often have underlying Insulin issues that have not been addressed. It is important to note that insulin resistance often precedes the development of Pre- diabetes and type 2 diabetes. If you suspect insulin resistance or experience these symptoms, it is advisable to consult with a healthcare professional and get yourself tested regularly for fasting Insulin.
The diagnosis of insulin resistance typically involves a combination of medical history, physical examination, and laboratory tests. Here is an overview of the general diagnostic process:
- Medical History: Your healthcare provider will ask about your medical history, family history, and any symptoms you may be experiencing. They may inquire about factors such as weight gain, physical activity, and dietary habits.
- Physical Examination: A physical examination may be conducted to assess factors such as body weight, waist circumference, and signs of metabolic conditions. Skin changes, such as acanthosis nigricans (dark, velvety patches), may also be noted.
- Blood Tests: Laboratory tests are commonly used to assess insulin sensitivity and glucose metabolism. These tests may include fasting blood glucose levels, fasting insulin levels, and a glucose tolerance test. Hemoglobin A1c levels, which reflect average blood sugar levels over the past 3 months, may also be measured.
- Additional Tests: In some cases, additional tests such as lipid profiles and markers of inflammation may be performed to assess overall metabolic health.
It is essential to consult with a healthcare professional if you suspect insulin resistance or if you have risk factors such as obesity, a family history of diabetes, or other metabolic conditions. Early detection and intervention can be crucial in managing insulin resistance and preventing complications such as Prediabetes or type 2 diabetes.
Different laboratories may use slightly different reference ranges. Here are general guidelines for fasting insulin levels:
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- A fasting insulin level below 5–10 micro international units per milliliter (µIU/mL) is often considered normal. However, a fasting insulin of 5 (µIU/mL) or below is considered optimal.
After recovering from PCOS and Insulin resistance, I got off all medications and, diet and lifestyle management has helped me come a long way. I like to work with clients who are faced with similar issues and help them live a happier, healthier life.
Insulin resistance can be managed if timely intervention is done before your blood sugar levels start to elevate. If you have concerns about your insulin levels or if you are experiencing symptoms of insulin resistance, it is recommended to get your laboratory work done and start working with a nutrition professional or a Nutrition and lifestyle coach who aligns with your values to implement a health protocol that includes both dietary and lifestyle modifications.
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