Insulin Resistance: Causes, Symptoms, and Effective Treatment Methods

Insulin resistance is a condition in which the body's tissues lose sensitivity to insulin, impairing the normal absorption of glucose. This can lead to the development of type 2 diabetes, cardiovascular diseases, and other metabolic issues.

What is Insulin Resistance?

Insulin resistance is characterized by the impaired action of insulin, leading to elevated blood sugar levels. This condition is often associated with excess body weight or obesity, although insulin resistance can also be found in individuals with a normal body weight.

Causes of Insulin Resistance

• Improper nutrition, especially the consumption of high amounts of sugar and fats;
• Genetic predisposition;
• Lack of physical activity;
• Obesity, especially abdominal (visceral) obesity;
• Stress and sleep disturbances;

Symptoms of Insulin Resistance

In the early stages, insulin resistance may have subtle symptoms, but as the condition progresses, the following signs may appear:

• Fatigue and weakness;
• Frequent headaches;
• Metabolic disturbances;
• Skin issues (e.g., dark patches on the neck or armpits);
• Excess weight, especially around the abdomen.

How to Fight Insulin Resistance: Diet and Nutrition

One of the key factors in treating insulin resistance is proper nutrition and weight loss. It is recommended to choose a diet that can be sustained over the long term rather than temporary solutions that often lead to weight gain after the diet ends.

Dietary Recommendations

• Fats: The total fat intake should not exceed 30% of total daily calories. Most of the fats should come from unsaturated fats (e.g., fish, avocado, nuts). Limit saturated fats (e.g., fatty meat, butter, lard) and trans fats (e.g., fried foods, processed foods).
• Sugars: Limit the intake of free sugars (e.g., sugar, honey, syrups) to 10% of daily calorie intake. It is best to aim for a sugar intake of no more than 5% of the diet.
• Sodium: Reduce consumption of salty foods (e.g., salted snacks, sauces).
• Vegetables and Fruits: Include about 400 grams of vegetables and fruits in your daily diet, avoiding potatoes and starchy root vegetables.

Metformin and Other Medications for Insulin Resistance

Metformin is a medication commonly prescribed to control blood sugar levels in individuals with insulin resistance. However, it is important to remember that metformin is not a cure-all. The primary method for managing insulin resistance remains lifestyle changes, including proper nutrition and physical activity.

Role of Physical Activity

Physical activity plays a crucial role in reducing insulin resistance. Regular exercise helps improve the body's sensitivity to insulin and stabilize blood sugar levels.

Conclusion

Insulin resistance is a serious metabolic disorder that can lead to diabetes and other diseases. However, with proper nutrition, weight loss, and physical activity, this condition can be effectively managed and more serious health issues can be prevented.

Please do not neglect lifestyle changes, as they are the most important step toward health and longevity.