Insulin Resistance, Weight Gain, & Best Ways to Improve Insulin Sensitivity

What is insulin?
When insulin sensitivity decreases, insulin resistance increases
What causes insulin resistance?
Insulin resistance symptoms
How does insulin resistance cause weight gain?
How to treat insulin resistance naturally
Best insulin resistance supplements & nutrients

10 minute read

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Insulin resistance can contribute to weight gain as it impairs the body’s ability to properly utilize glucose for energy, leading to higher levels of insulin in the bloodstream. Elevated insulin levels can promote fat storage and inhibit fat breakdown, making it more challenging to lose weight.

Additionally, insulin resistance can increase hunger and cravings for high-calorie foods, further contributing to weight gain.

 

What is insulin?

Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar (glucose) levels and metabolism in the body. When we consume carbohydrates, the digestive system breaks them down into glucose, which enters the bloodstream.

Insulin is released in response to elevated blood glucose levels, and its main biological functions include facilitating:

• • The uptake of glucose by cells
  • Promoting the storage of glucose in the liver and muscles as glycogen
  • Inhibiting the production of glucose by the liver
  • Helping to regulate lipid metabolism
  • Promoting protein synthesis, and affects various other metabolic processes in the body

When insulin sensitivity decreases, insulin resistance increases 

Insulin sensitivity refers to the body’s ability to effectively respond to and utilize insulin, a hormone responsible for regulating blood sugar levels.

It measures how sensitive the body’s cells are to the effects of insulin, with higher sensitivity indicating efficient glucose uptake and utilization, while lower sensitivity is associated with insulin resistance and impaired glucose metabolism

Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, resulting in impaired glucose uptake and metabolism.

What causes insulin resistance?

 

There are several factors that can contribute to the development of insulin resistance:

 

• Obesity – Excess body fat, particularly abdominal or visceral fat, is strongly associated with insulin resistance. Adipose tissue releases inflammatory substances that interfere with insulin signaling.
• Sedentary lifestyle – Lack of physical activity and a sedentary lifestyle can contribute to insulin resistance. Regular exercise helps improve insulin sensitivity by promoting glucose uptake and metabolism in muscles.
• Unhealthy diet – A diet high in processed carbohydrates, refined sugars, and saturated fats can contribute to insulin resistance.These dietary factors can lead to elevated blood sugar levels and increased insulin production over time, which can desensitize cellsto insulin.
• Genetics and family history – Some individuals may have a genetic predisposition to insulin resistance. A family history of type 2 diabetes or metabolic disorders can increase the risk.
• Aging – Aging is associated with a decline in insulin sensitivity. Hormonal changes, increased inflammation, and decreased physical activity often accompany the aging process and can contribute to insulin resistance.
• Certain medical conditions – Certain medical conditions, such as polycystic ovary syndrome (PCOS), non-alcoholic fatty liver disease (NAFLD), and sleep apnea, are associated with insulin resistance.

Insulin resistance symptoms

Insulin resistance can be asymptomatic in its early stages. However, as it progresses, it can lead to a range of symptoms and signs. Some common symptoms of insulin resistance include:

High Blood Sugar Levels

Insulin resistance interferes with the ability of cells to take up glucose from the bloodstream, resulting in elevated blood sugar levels (hyperglycemia). This can cause symptoms such as increased thirst, frequent urination, and fatigue.

Weight Gain or Difficulty Losing Weight

Insulin resistance can make it challenging to lose weight or lead to unexplained weight gain, particularly around the abdomen or upper body. This is due to the impaired ability of cells to efficiently utilize glucose and increased fat storage.

Increased Hunger and Food Cravings

Insulin resistance can disrupt the normal regulation of appetite and satiety hormones, leading to increased hunger and cravings, especially for sugary and high-carbohydrate foods.

Fatigue and Low Energy Levels

The impaired utilization of glucose by cells can result in reduced energy production, leading to persistent fatigue and low energy levels.

Polycystic Ovary Syndrome (PCOS)

Insulin resistance is closely associated with PCOS, a hormonal disorder that affects women. Symptoms of PCOS include irregular menstrual periods, excessive hair growth, acne, and fertility issues.

Darkened Skin Patches

Insulin resistance can sometimes cause dark, velvety patches of skin called acanthosis nigricans. These patches typically appear in body folds, such as the neck, armpits, and groin.

High Blood Pressure

Insulin resistance is often accompanied by other metabolic abnormalities, such as high blood pressure (hypertension), which can increase the risk of cardiovascular diseases.

High Triglyceride Levels and Low HDL Cholesterol

Insulin resistance can lead to imbalances in blood lipid levels, including high triglycerides (a type of fat) and low levels of HDL cholesterol (often referred to as “good” cholesterol).

It’s important to note that these symptoms can vary in severity and may be influenced by individual factors.

If you suspect insulin resistance or are experiencing these symptoms, it’s recommended to consult with a healthcare professional for proper evaluation, diagnosis, and appropriate management strategies.

How does insulin resistance cause weight gain?

Insulin resistance can contribute to weight gain through impaired glucose utilization, increased lipogenesis, and hormonal imbalances. Elevated insulin levels promote the storage of glucose as glycogen and excess glucose is converted into fat.

Impaired glucose utilization

Insulin resistance hampers the ability of cells to efficiently take up glucose from the bloodstream. As a result, glucose remains in the blood, leading to higher levels of insulin. Elevated insulin levels can promote the storage of glucose as glycogen in the liver and muscles. Once glycogen stores are full, excess glucose is converted into fat, contributing to weight gain.

Increased lipogenesis

Insulin resistance can stimulate lipogenesis, which is the process of converting excess glucose into fatty acids. These fatty acids are then stored as triglycerides in fat cells, leading to increased fat accumulation and weight gain.

Hormonal imbalances

Insulin resistance can disrupt the balance of other hormones involved in appetite regulation and metabolism. It can lead to higher levels of the hormone leptin, which is responsible for signaling satiety. In response, the body may become resistant to the effects of leptin, leading to increased hunger and overeating.

Insulin resistance can also result in decreased levels of adiponectin, a hormone involved in fat metabolism, which can further contribute to weight gain.

Moreover, insulin resistance can create a vicious cycle: excess body weight, particularly visceral fat (fat around the organs), can contribute to insulin resistance, which, in turn, can lead to further weight gain. This cycle reinforces the relationship between insulin resistance and weight gain.

Addressing insulin resistance through lifestyle changes, such as improving diet, increasing physical activity, and managing weight, can help improve insulin sensitivity and support weight management efforts.

How to treat insulin resistance naturally

To treat insulin resistance and restore insulin sensitivity naturally, its important to focus on a healthy diet consisting of whole foods and controlled portions.

Adopting a balanced diet that focuses on whole, unprocessed foods including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is ideal. Limiting the intake of refined carbohydrates, sugary foods and beverages, and processed snacks can help keep blood sugar levels stable, helping to upkeep insulin sensitivity in cells.

Engaging in regular physical activity, including both aerobic exercises and strength training helps improve insulin sensitivity by promoting glucose uptake and metabolism in muscles.

Fiber-rich, low glycemic foods are important for maintaining a healthy weight and up-keeping insulin sensitivity; these types of foods help to slow the digestion and breakdown of carbohydrates into glucose in the blood stream.

Additionally, managing stress, prioritize sufficient sleep, and limit alcohol consumption.

Consider supportive supplements after consulting with a healthcare professional and remember to seek personalized advice from a healthcare professional or registered dietitian.

Best insulin resistance supplements & nutrients

Several supplements and nutrients have been studied for their potential benefits in improving insulin sensitivity. It’s important to note that individual responses to supplements may vary, and it’s recommended to consult with a healthcare professional before starting any new supplements.

Here are some supplements and nutrients that have shown promise:

 

1. Omega-3 Fatty Acids
   • Found in fatty fish (such as salmon and mackerel), flaxseeds, and chia seeds, omega-3 fatty acids have been associated with improved insulin sensitivity and reduced inflammation.
2. Magnesium
   • Magnesium plays a role in glucose metabolism and insulin action. Low levels of magnesium have been linked to insulin resistance. Good sources of magnesium include green leafy vegetables, nuts, seeds, and whole grains.
3. Chromium
   • Chromium is involved in glucose metabolism and has been shown to enhance insulin sensitivity. Food sources of chromium include broccoli, barley, green beans, and whole grains.
4. Vitamin D
   • Vitamin D deficiency has been associated with insulin resistance. Getting adequate sun exposure and consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks can help maintain optimal vitamin D levels.
5. Berberine
   • Berberine is a compound found in certain plants, such as barberry and goldenseal. It has been shown to improve insulin sensitivity, glucose metabolism, and reduce blood sugar levels.
6. Alpha-Lipoic Acid
   • Alpha-lipoic acid is an antioxidant that may help improve insulin sensitivity and reduce inflammation. It can be found in spinach, broccoli, and organ meats.
7. Cinnamon
   • Cinnamon has been studied for its potential to improve insulin sensitivity and blood sugar control. Incorporating cinnamon into your diet, such as sprinkling it on oatmeal or adding it to smoothies, may have some benefits.
8. Probiotics
   • Emerging research suggests that certain strains of probiotics may improve insulin sensitivity and glucose metabolism. Fermented foods like yogurt, kefir, and sauerkraut can provide beneficial probiotic strains.

Remember, supplements should not replace a balanced diet and healthy lifestyle habits. They should be used as a complement to these practices.

 

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