INSULIN RESISTANCE IS A CONDITION IN WHICH the body’s cells become less responsive to the hormone insulin, resulting in elevated blood sugar levels. This change can eventually lead to type 2 diabetes if left unmanaged. Today we crack the code: Unleashing lifestyle to combat insulin resistance.
Lifestyle changes play a crucial role in combating insulin resistance, and by adopting healthy habits, you can improve insulin sensitivity and reduce the risk of developing diabetes.
I am increasingly mindful of ways to increase my health span; I am less interested in lifespan in isolation. Fortunately, the two can go hand in hand.
This essay will discuss various lifestyle strategies that can help fight insulin resistance, including maintaining a healthy diet, engaging in regular physical activity, managing stress levels, getting enough sleep, and avoiding harmful habits like smoking and excessive alcohol consumption.
What Is Insulin Resistance?
Insulin resistance occurs when the body’s cells do not respond effectively to insulin, a hormone produced by the pancreas.
Insulin regulates blood sugar levels by facilitating glucose uptake into cells for energy production. When cells become resistant to insulin, glucose remains in the bloodstream, leading to high blood sugar levels.
Over time, this can strain the pancreas, resulting in reduced insulin production and the development of type 2 diabetes.
What causes insulin resistance?
Scientists are beginning to understand the origins of insulin resistance. First, scientists have discovered several genes that influence risk. Moreover, older individuals are more prone to develop insulin resistance.
Lifestyle also influences insulin resistance risk. For example, being sedentary is a risk factor, as is being overweight.
But why do lifestyle factors such as being overweight influence risk? Researchers theorize that excess fat tissue causes inflammation, physiological stress, or other cell changes that contribute to the development of insulin resistance.
What are Pre-diabetes?
Pre-diabetes means that the blood glucose (sugar) levels are elevated but insufficient to call for a diabetes diagnosis.
Pre-diabetes typically happens in those who already have some insulin resistance (or those whose pancreas beta cells don’t make enough insulin to keep blood glucose in the normal range.
Without enough insulin, extra glucose stays in your bloodstream instead of entering your cells. With time, type 2 diabetes may develop.
Fast Facts on Pre-diabetes and Diabetes
Pre-diabetes and diabetes are common in the United States. The National Diabetes Statistics Report offers these statistics:
Pre-diabetes: 96 million people aged 18 or older have pre-diabetes (38 percent of the adult US population). About half (49 percent) of those 65 or older have pre-diabetes.
Diabetes: 37.3 million individuals have the condition. This number represents 11.3 percent of the population. The estimate includes 28.7 million people diagnosed and another 8.5 million (23 percent) undiagnosed.
Insulin Resistance Occurs Along a Spectrum
Did you know that insulin resistance isn’t a simple black-and-white diagnosis?
It occurs along a spectrum with varying levels of severity. Understanding this can help with managing and treating the condition effectively.
The more insulin resistant an individual with type 2 diabetes is, the more challenging their diabetes can be to manage; more medicine is needed to get enough insulin in the body to hit target glucose levels.
While insulin resistance doesn’t cause type 1 diabetes, those with this diabetes form need higher insulin doses to keep their blood glucose under control (than those more sensitive to insulin).
Insulin resistance is a factor in cardiovascular disease (and other complications) in those with type 1 diabetes.
Fighting Back: Unleashing Lifestyle
I do not have pre-diabetes, but my risk increases with age. Moreover, I am packing on weight for next year, over 60 bodybuilding competitions in the Seattle area.
There are five primary focuses that I use to reduce my risk of developing insulin resistance:
- Healthy diet
- Physical activity
- Stress management
- Adequate sleep
- Avoidance of harmful behaviors
Lifestyle changes play a pivotal role in combating insulin resistance. Let’s look at each of these five tactics.
Step 1: Diet and Insulin Resistance
As my readers know, this is my bête noire; I am a natural at portion control and dodge overprocessed foods, but I struggle to optimize my vegetable intake. I enjoy a range of fruits, especially grapes, blueberries, and watermelon.
A healthy diet is a fundamental aspect of managing insulin resistance. Consuming whole, unprocessed foods is crucial in promoting good health and improving insulin sensitivity. I am focused on incorporating fiber-rich foods, such as fruits, vegetables, legumes, whole grains, and lean proteins.
These foods have a lower glycemic index, meaning they release sugar into the bloodstream more slowly, preventing rapid spikes in blood sugar levels.
Additionally, reducing the intake of sugary beverages, refined carbohydrates, and saturated and trans fats is important for managing insulin resistance and maintaining overall health.
Step 2: I Move
Regarding physical activity, regular exercise improves insulin sensitivity and helps control blood sugar levels.
Now post right patellar tendon tear repair, my go-to aerobic exercise is brisk walking. I have no trouble hitting at least 150 minutes of moderate-intensity exercise weekly, spread throughout the week.
Do I need to be doing triathlons to reduce my insulin resistance risk?
Physical activity includes all movement that raises energy use, whereas exercise is a planned and structured physical activity. Exercise can improve blood glucose control in type 2 diabetes. Exercise can also reduce cardiovascular risk factors, contribute to weight loss, and improve well-being.
When I ask my patients and friends about exercise, they typically forget strength training exercises, such as weightlifting or resistance training. These can also be beneficial in improving insulin sensitivity and overall metabolic health. These exercises help build muscle mass, which aids in glucose uptake and utilization.
Step 3: I Manage Stress
Stress management is an often overlooked but important aspect of fighting insulin resistance. Chronic stress can contribute to insulin resistance by raising cortisol levels and promoting unhealthy habits like overeating or emotional eating.
Molecular mechanisms linking stress and insulin resistance
I incorporate stress-reduction techniques into my daily routine to help lower stress levels and improve insulin sensitivity. Practices such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies can positively impact stress management.
My preferred stress-reduction management strategy is deep breathing exercises, something I initiated in my former karate days.
Step 4: I (Try To) Get Sufficient Sleep
Good sleep quality is essential for maintaining a healthy lifestyle and combating insulin resistance.
Insufficient sleep can disrupt my hormonal balance, leading to insulin resistance and an increased risk of developing type 2 diabetes.
I aim for seven to nine hours of uninterrupted sleep each night and establish a regular sleep schedule.
Good sleep hygiene practices (for instance, creating a relaxing bedtime routine and avoiding electronics the hour before bedtime) can also improve sleep quality and overall metabolic health.
Step 5: I Avoid Harmful Behaviors
In addition to adopting healthy habits, I know avoiding harmful behaviors that can worsen insulin resistance is crucial.
The risk of diabetes among smokers is 1.44 times higher than for non-smokers.
I don’t smoke. If you do, the insulin resistance and type 2 diabetes risk rises.
I don’t consume alcohol; if I did, I would do so in moderation. Reasonable alcohol consumption can lower insulin resistance. On the other hand, binge drinking can negatively impact insulin sensitivity and contribute to weight gain.
Key points — Crack the Code: Unleashing Lifestyle
Questions. Does lifestyle play a central role in combating insulin resistance?
Findings. Yes, lifestyle changes can reduce the risk of developing insulin resistance and diabetes.
Meaning. By adopting a healthy diet, engaging in regular physical activity, managing stress levels, getting enough sleep, and avoiding harmful habits like smoking and excessive binge alcohol consumption, you can significantly improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
It’s always a good idea to consult a healthcare professional or a registered dietitian to develop a personalized plan that suits your needs.
I’ll end with this inspirational quote from the American Diabetes Association:
“Don’t give up. While fighting an invisible foe can feel frustrating and discouraging, know that you are not alone. There are effective tactics to combat insulin resistance. Losing weight, exercising more or taking an insulin-sensitizing medication can help you get back to good blood glucose control and better health.”
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Crack the Code: Unleashing Lifestyle.”