Insulin Resistance

Insulin is a key hormone that helps cells to absorb and maintain the blood glucose level in check. However, Insulin resistance is a condition where muscle, fat and, liver cells stop responding to the insulin results in high sugar and insulin level in the blood. That leads to pre-diabetes and Type-2 Diabetes.
In this blog, we explore the understanding of Insulin resistance, causes, sign and symptoms of Insulin resistance and also explain the reversal of Insulin resistance.

• The pancreas is a small gland located behind the stomach, produces a hormone named Insulin.
• The primary role of Insulin is to regulate blood glucose or blood sugar level.
• Glucose is a carbohydrate, comes from the food we eat.
• At the time of fasting liver also produce glucose.
• When we eat food, the blood sugar level increases, the pancreas releases Insulin into the blood and lowers the blood sugar level.

• Insulin resistance means, when muscle, fat, and, liver cells stop responding to Insulin properly.
• In this condition, the pancreas produces even more Insulin to support glucose enter the cell. This is known as hyperinsulinemia.
• The pancreas also gets damaged by over production of insulin.
• Over the time the cells become Insulin resistant and stop responding to Insulin, results to excess amount of glucose in the blood.
• The amount of glucose and Insulin both increases in the blood.
• People with the Insulin resistance condition are at risk to have a Prediabetes and Diabetes type-2.

What Causes Insulin Resistance

There are multiple factors which can contribute to Insulin Resistance

• Obesity
• Sedentary Lifestyle
• Chronic Stress
• Poor Sleep
• Family History of Diabetes
• Using Steroid for a Long Period Of time
• High Carbohydrates diet, fiber deficient
• High Level Of Inflammation presence of cytokines IL-6, TNF
• Dysfunctional HPA axis, high cortisol
• GUT Dysbiosis or leaky GUT

Symptoms Of Insulin Resistance

One can have one or multiple of below symptoms

• Extreme thirst, frequent hunger
• Fatigue, brain fog
• Frequent Urination
• Recurrence Of Infection
• Blurred Vision
• Weight gain specially visceral fat
• Irregular menstrual cycle (Women)
• Tingling In Hands and Feet
• Dark Patches Around The Neck, Knee, Elbow and Armpit.

Symptoms Of Insulin Resistance

One can have one or multiple of below symptoms

• Extreme thirst, frequent hunger
• Fatigue, brain fog
• Frequent Urination
• Recurrence Of Infection
• Blurred Vision
• Weight gain specially visceral fat
• Irregular menstrual cycle (Women)
• Tingling In Hands and Feet
• Dark Patches Around The Neck, Knee, Elbow and Armpit.

Diagnosis

• Insulin Resistance can be determined by Fasting Insulin Optimal range : 0 to 4 mIU/L
• Other various tests which can indicate Insulin Resistance

1. A1C Test

Also known as HbA1c is a simple blood test that measures the average blood glucose level over 3 months.

Optimal range : 4% to 5%

2. Fasting Blood Sugar Test

Optimal range : 70-90 mg/dL

3. Post Prandial Blood Sugar Test (PPBS)

Ideally 2 hours post meal.

Optimal range : < 140 mg/dL, should n’t exceed more than 20 points from baseline value before meal.

4. Lipid profile, High Triglycerides, low HDL

Optimal range: Triglycerides < 60 mg/dL, HDL > 60 mg/dL

5. Others lab reports such as high Uric acid, high CRP, high ESR.

Potential future risk of Insulin Resistance

• Diabetic type 2
• Abnormal uric acid metabolism
• Hypertension
• Polycystic ovarian syndrome
• Fatty liver
• Inflammatory disease like Rheumatoid Arthritis, Psoriasis
• Metabolic endotoxemia (SIBO, SIFO)
• Low testosterone in men

How To Reverse Insulin Resistance

Although Insulin Resistance is a serious health condition, but the good news is that some diet and lifestyle modification can help to reverse the Insulin Resistance in the long term.

Here are sharing some tips for reversing the Insulin Resistance.

• Integrative nutrition and lifestyle
• Key Supplements
• Exercise And Physical Activity
• Reduce Stress
• Adequate Sleep

Integrative Nutrition and Lifestyle

Nutrition plays an important role in reversing Insulin Resistance. A healthy diet and right choice of food can help you to balance your hormonal health in right condition.

• Avoid processed food, fast foods, refined starchy foods, sugar sweetened beverages, artificial sweeteners.
• Include More plant based food in your diet.
• Dietary fiber, either from whole foods or dietary supplements is a vital component to be taken in every meals. Whole foods such as onions, garlics, leeks, peas, lentils, jicama, chickpeas, Chia seeds, acacia fiber, nuts, parsnips, flaxseeds, chia seeds, green banana etc. Dietary supplements such as FOS, Inulin, pectin.
• Add rainbow fruit and vegetable in your diet.
• Cut down sugar and simple carbohydrate rich food from your diet.
• Balanced meal with health fat, protein, fiber, complex carbohydrate, fermented foods.
• Cooking techniques such as steaming, poaching, stewing are recommended over roasting, barbecuing, broiling or frying.
• Add herbs and spices like ginger, garlic, turmeric, cinnamon, fenugreek seeds etc to your food.
• Herbal tea such as green tea, milk thistle tea, arjuna bark tea, clove tea.
• Drink a lot of water and keep yourself well hydrated throughout the day.
• Stress managements involving meditation, relaxation, visualization etc

Gymnema Sylvestre

• Gymnema Sylvestre also known as Madhunashini or Gurmar is a shrub commonly grown in India, Africa and Australia.
• This wonder plant shows some impressive benefits in order to reverse Insulin Resistance.
• Gymnema Sylvestre stimulates Insulin production in the pancreas.
• It controls sugar craving.

Exercise And Physical Activity

• Muscle uses glucose as energy, physical activity is very important to maintain blood glucose level.
• When you do exercise or any other moving activity, muscle burns glucose in the form of energy, it also helps to balance the glucose level in the blood.
• Regular Exercise or any other physical activity with correct Diet is the key to reversing the Insulin Resistance.

Reduced Stress

• • It is seen that today working style is full of stress, long hours job, pressure to meet meet the timeline all are the factors that increase the stress level.
  • Long term stress may lead chronic and hormonal disease.
  • It is crucial to work on mental health through yoga and meditation to overcome stress, practise various breathing techniques like alternative nostril breathing, Diaphragmatic breathing etc.

Adequate Sleep

• A good quality sleep is like to restart button for our body. Our mind feels relaxed and fresh if we have a quality sleep.
• A poor sleep or sleep deprivation increases the blood sugar level.
• It is suggested to have 7 to 8 hours sleep every day.

Intermittent Fasting

The practice of intermittent fasting (IF), or cycling between periods of eating and periods of fasting can help to reverse Insulin Resistance as fasting states increase the gut’s natural cleansing process through the migrating motor complex (MMC).

Key Supplements

• Chromium improves the effect of Insulin. It helps Insulin receptor to reduce the blood glucose level.
• Magnesium supports to increase Insulin sensitivity.
• Berberine helps in lower fasting blood sugar and maintain HbA1c in control.
• Vitamin D is good for the pancreatic cells.
• Vitamin C high dose to reverse the adverse side effects of free fatty acids on vascular function.
• B12, B9, B12 active form to improved endothelial function and to decrease Homocysteine.
• Botanicals such as Ginseng, Gymnema Sylvestre.
• Omega-3 to reduce inflammations (IL-6), improvements in endothelial functions.
• Coenzyme Q10 helps with glycemic control, decreases oxidative stress.
• Probiotic helps to improve carbohydrate absorption in the body and good for gut health. Pendulum Glucose Control and Bioti Quest’s Meet Sugar Shift are some effective probiotic supplements that promote the growth of Akkermansia Bacteria and some other keystone species which helps in reversal of the insulin resistance.

Conclusion

Insulin is a vital hormone that plays a key role to regulate glucose levels in the blood. Insulin resistance may lead to serious complications if not treated on time. To avoid complication it is best suggested to reverse your Insulin Resistance through Diet and Holistic lifestyle.