Insulin Resistance

Insulin is a hormone secreted by the pancreas in response to elevations in blood sugar. It is responsible for taking the sugar across the cell membranes and into the cells for energy supply. Insulin resistance is a physiological condition in which the cells of the body don’t respond to the insulin any longer. This leaves greater amounts of blood sugar in the bloodstream, which damages the cells, and large amounts of insulin in the bloodstream as well.

Because there continues to be blood sugar in the bloodstream the pancreas continues to secrete insulin. Even with the higher amounts of insulin available the cells do not use it effectively. The glucose builds up in the blood and leads to a prediabetic condition or Type 2 Diabetes.

For the most part people are unaware that they are suffering from insulin resistance until their body can no longer control blood sugar at all and they are diagnosed with diabetes. However, if you suspect or are diagnosed with insulin resistance early, you may prevent or delay the onset of diabetes by making some changes to your diet and lifestyle.

As you age the potential for insulin resistance increases, no matter your previous diet or lifestyle. So making changes as you age over 50, whether you are diagnosed with prediabetes or not, will help to prevent or delay diabetes and will also reduce blood sugar spikes from insulin resistance. These blood sugar spikes have been strongly linked to the development of cardiovascular disease and inflammatory processes in the body.

In a study released from the University of Pennsylvania, researchers found that insulin resistance in the brain tissue will precede and contribute to the cognitive decline found in patients with Alzheimer’s disease. (1) This is the first study to directly demonstrate the link between insulin resistance and Alzheimer’s disease.

There are several factors which are precursors to insulin resistance. The first we already mentioned – age. This is a factor you can’t control but you can make enough changes to negate that factor. The next factor is obesity. Excess fat, and specifically belly or visceral fat, will increase your risk of insulin resistance. Belly fat produces hormones that trigger high blood pressure, cardiovascular disease and insulin resistance.

Another factor is physical inactivity. Active muscle will burn glucose for energy and refill their reserves from blood glucose, thus keeping blood glucose under control. In a study published by the American Diabetes Association, researchers found that taking short 15 minute walks immediately after meals would significantly improve blood sugar values in older people who are at risk for insulin resistance. (2)

Sleep is another factor that can affect insulin resistance. Physicians have found that people who suffer from sleep apnea increase the risk of developing obesity, insulin resistance and Type 2 Diabetes. The link between poor sleep patterns and insulin resistance may be related to the sleep patterns or may be related to the increased caloric intake that individuals use to stay awake during the day.

The best ways to reverse or prevent insulin resistance is to pay close attention to the foods you eat and the glycemic load of your diet. Eating a diet that is high in fiber, healthy fat and protein and low in refined sugars and flours will reduce your glycemic load, insulin production and help delay insulin resistance.

References:

(1) University of Pennsylvania: Brain Insulin Resistance Contributes to Cognitive Decline in Alzheimer’s Disease

http://www.uphs.upenn.edu/news/News_Releases/2012/03/insulin/

(2) American diabetes Association: Three 15-min Bouts of moderate postmeal walkng signficantly improves 24-h glycemic control in older people at risk for imparied glucose tolerance

http://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084.abstract

Resources:

Natural news: Insulin Resistance News

http://www.naturalnews.com/insulin_resistance.html

University of Washington: INsuline resistance

http://courses.washington.edu/conj/bess/insresistance/insulinresistance.html

Circulation: Obesity, Insulin Resistance, Diabetes and cardiovascular Risk in children

http://circ.ahajournals.org/content/107/10/1448.long

Dr. Hyman: 5 Steps to Reverse type 2 diabetes and insulin resistance

http://drhyman.com/blog/2010/05/20/5-steps-to-reversing-type-2-diabetes-and-insulin-resistance/#close

Mercola: Ketogenic Diet Improves Insulin Sensitivity and Numerous Aging Markers

http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx