Insulin resistance(IR)
Insulin resistance is when,ur cells stop responding properly to insulin resulting in high blood sugar levels
IR is a very common contributor to Type2 Diabetes&cardiovascular disease
A thread🧵on IR,risk factors,dietary&lifestyle changes to manage it👇
Insulin resistance is when,ur cells stop responding properly to insulin resulting in high blood sugar levels
IR is a very common contributor to Type2 Diabetes&cardiovascular disease
A thread🧵on IR,risk factors,dietary&lifestyle changes to manage it👇
🔸What is Insulin?
Insulin is a hormone produced by beta cells of pancreas.
The name insulin comes from the Latin ''insula'' for "island" from the cells that produce the hormone in the pancreas.
Insulin is a hormone produced by beta cells of pancreas.
The name insulin comes from the Latin ''insula'' for "island" from the cells that produce the hormone in the pancreas.
🔸What does insulin do?
▪️After we eat food& it's digested, it will be converted into sugar, which will be used as energy
▪️Insulin is a 🔑that unlocks the door of our cell wall so sugar can enter
▪️Once insulin 🔓(unlocks) the cell wall,sugar can move into the cells for energy
▪️After we eat food& it's digested, it will be converted into sugar, which will be used as energy
▪️Insulin is a 🔑that unlocks the door of our cell wall so sugar can enter
▪️Once insulin 🔓(unlocks) the cell wall,sugar can move into the cells for energy
▪️Insulin resistance
Incase of insulin resistance the cell receptors(locks) are jammed/ there is not enough insulin(keys), leaving the glucose locked out and swimming in the blood streams.This causes high blood sugar
The problem is defective cell receptors or not enough insulin
Incase of insulin resistance the cell receptors(locks) are jammed/ there is not enough insulin(keys), leaving the glucose locked out and swimming in the blood streams.This causes high blood sugar
The problem is defective cell receptors or not enough insulin
▪️So, Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy.
To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up and an overproduction of insulin
To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up and an overproduction of insulin
🔸Risk Factors
Yes, diet and weight are 2 important factors. But it's important to note that there are many other factors associated to IR.
▪️Family history of Diabetes
▪️Physical inactivity
▪️Hormonal imbalance (thyroid or PCOS)
▪️Low HDL(Good cholesterol)
▪️Stress
▪️Poor Sleep
Yes, diet and weight are 2 important factors. But it's important to note that there are many other factors associated to IR.
▪️Family history of Diabetes
▪️Physical inactivity
▪️Hormonal imbalance (thyroid or PCOS)
▪️Low HDL(Good cholesterol)
▪️Stress
▪️Poor Sleep
🔸Signs
Classic symptoms include:
▪️extreme thirst or hunger
▪️feeling hungry even after a meal
▪️weight gain
▪️Tingling sensations in hands or feet
▪️Feeling more tired than usual
▪️Frequent infections
▪️Evidence of high blood sugar levels in blood work
▪️slow metabolism
Classic symptoms include:
▪️extreme thirst or hunger
▪️feeling hungry even after a meal
▪️weight gain
▪️Tingling sensations in hands or feet
▪️Feeling more tired than usual
▪️Frequent infections
▪️Evidence of high blood sugar levels in blood work
▪️slow metabolism
Other signs of IR👇
▪️Blood pressure reading ≥130/80
▪️Fasting glucose ≥100mg/dL
▪️Triglyceride level ≥150mg/dL
▪️HDL cholesterol <40mg/dL(men)&<50mg/dL(women)
▪️Skin tags
▪️Patches of dark,velvety skin- acanthosis nigricans
▪️Blood pressure reading ≥130/80
▪️Fasting glucose ≥100mg/dL
▪️Triglyceride level ≥150mg/dL
▪️HDL cholesterol <40mg/dL(men)&<50mg/dL(women)
▪️Skin tags
▪️Patches of dark,velvety skin- acanthosis nigricans
🔸How do you find out if you’re insulin resistant?
No one test will tell you, but high blood sugar levels, high triglycerides, high LDL cholesterol,& low HDL cholesterol,may determine you have IR
You can test for fasting insulin, fasting blood glucose, HBA1c& a lipid profile
No one test will tell you, but high blood sugar levels, high triglycerides, high LDL cholesterol,& low HDL cholesterol,may determine you have IR
You can test for fasting insulin, fasting blood glucose, HBA1c& a lipid profile
🔸Developing IR is a gradual progression that builds up over the course of many years before it manifests and you are diagnosed with prediabetes or type2 diabetes.
Improving Insulin sensitivity can help prevent more chronic conditions but also promote highest state of health
Improving Insulin sensitivity can help prevent more chronic conditions but also promote highest state of health
🔸Dietary& lifestyle guidelines to manage insulin resistance 👇
If you have IR, you want to become the opposite—more insulin sensitive (cells are more effective at absorbing blood sugar so less insulin is needed).
If you have IR, you want to become the opposite—more insulin sensitive (cells are more effective at absorbing blood sugar so less insulin is needed).
▪️ Exercise
Physical activity makes you more sensitive to insulin, one reason why it’s a cornerstone of IR management.
🔹Exercise regularly, walk/take a stroll every 45min
🔹Cardiovascular exercise for 30-45 min(5-6 days/week)
🔹Strength training 10-30min (3 days/week)
Physical activity makes you more sensitive to insulin, one reason why it’s a cornerstone of IR management.
🔹Exercise regularly, walk/take a stroll every 45min
🔹Cardiovascular exercise for 30-45 min(5-6 days/week)
🔹Strength training 10-30min (3 days/week)
▪️Weight management: weight loss can also cut down on insulin resistance.
Excess weight,especially the abdominal fat,reduces insulin sensitivity
weightloss is an effective way to increase insulin sensitivity.
Excess weight,especially the abdominal fat,reduces insulin sensitivity
weightloss is an effective way to increase insulin sensitivity.
▪️Reduce Added Sugar Intake
Do a kitchen assessment to become aware of all of the hidden sources of sugar that are sneaking into your eating plan.
Do a kitchen assessment to become aware of all of the hidden sources of sugar that are sneaking into your eating plan.
▪️Avoid Drinking Liquid Sugar
Almost half of the added sugar in the comes from beverages like coffee with sugar — such as vanilla Latte & mochas,fruit drinks,soda,&other sweetened beverages
Liquid sugar is absorbed in the body more rapidly than added sugar found in foods.
Almost half of the added sugar in the comes from beverages like coffee with sugar — such as vanilla Latte & mochas,fruit drinks,soda,&other sweetened beverages
Liquid sugar is absorbed in the body more rapidly than added sugar found in foods.
Carbohydrates
🔹Avoid eating carbohydrates alone, pair it with good quality protein &fat
🔹Avoid refined flours and refined grains.
🔹Eating complex carbs, spreading your carb intake throughout the day, and choosing low-GI carbs are smart ways to increase insulin sensitivity.
🔹Avoid eating carbohydrates alone, pair it with good quality protein &fat
🔹Avoid refined flours and refined grains.
🔹Eating complex carbs, spreading your carb intake throughout the day, and choosing low-GI carbs are smart ways to increase insulin sensitivity.
▪️Eat more soluble fiber
🔹Fiber can be divided into 2 categories, soluble&insoluble
🔹Insoluble fiber mostly acts as a bulking agent to help stool move through the bowels
🔹Soluble fiber is responsible for many of fiber’s benefits,like lowering cholesterol&reducing appetite
🔹Fiber can be divided into 2 categories, soluble&insoluble
🔹Insoluble fiber mostly acts as a bulking agent to help stool move through the bowels
🔹Soluble fiber is responsible for many of fiber’s benefits,like lowering cholesterol&reducing appetite
🔹soluble fiber is found in nuts, seeds, non-starchy vegetables, low glycemic fruit and legumes
▪️Sleep
Research shows that when you sleep, you repair your cells, regulate your satiety hormones and improve your insulin sensitivity.
Prioritize high quality sleep and 7-8 hours per night.
Research shows that when you sleep, you repair your cells, regulate your satiety hormones and improve your insulin sensitivity.
Prioritize high quality sleep and 7-8 hours per night.
▪️Prioritize Stress Reduction
Over time, chronic stress can keep blood sugar levels elevated. As a result, fat cells become less sensitive to insulin.
This increases the body’s inclination to store fat and contributes to insulin resistance.
Over time, chronic stress can keep blood sugar levels elevated. As a result, fat cells become less sensitive to insulin.
This increases the body’s inclination to store fat and contributes to insulin resistance.
🔸Conclusion
Insulin is an imp hormone that has many roles in the body
IR may result in high blood sugar ,which r thought to increase ur risk for diabetes&heart disease
I have highlighted the dietary&lifestyle changes, along with regular exercise is the key in management of IR
Insulin is an imp hormone that has many roles in the body
IR may result in high blood sugar ,which r thought to increase ur risk for diabetes&heart disease
I have highlighted the dietary&lifestyle changes, along with regular exercise is the key in management of IR
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