Are you trying various diets but the lack of results is discouraging? Do you exercise and yet your weight does not drop or even increases? Do you constantly crave sweets? Do you feel sleepy after meals? Do you eat little and yet your weight does not drop? … it may be related to insulin resistance… To understand the concept of insulin resistance, one must first learn what insulin is.
INSULIN
A hormone produced by the pancreas It is secreted when there is an elevated level of glucose in the blood. Colloquially speaking, it acts as a “key” to the doors of our cells, allowing glucose to enter. Glucose is the main fuel for our brain and is also essential for other cells to function properly. We secrete the most insulin in the morning around 6:00-8:00 AM and in the evening from 6:00-8:00 PM Now, after a brief explanation, we can confidently answer what insulin resistance is. It is not treated as a disease but rather as a disorder or condition. It denotes an imbalance of glucose, manifesting as reduced sensitivity of tissues, especially muscles, liver, and adipose tissue to the action of insulin despite its normal or elevated concentration.
Insulin resistance may not initially give clear signals but over time various symptoms will appear.
WHEN WE MIGHT SUSPECT INSULIN RESISTANCE
If you suffer from obesity, especially abdominal If you suspect genetic predispositions, in families where type 2 diabetes or insulin resistance is already present Strong cravings for sweets, e.g., after a meal After having gestational diabetes If you experience headaches If you have hand tremors If you feel sleepy or tired after waking up or after a meal rich in carbohydrates If you have brown discolorations around your neck, armpits, nape, chest, elbow and knee folds If you have concentration issues If you have heart palpitations If you have lipid disorders, abnormal cholesterol, and triglyceride levels If you often swell up Insulin resistance often coexists with other diseases: Cardiovascular diseases Fatty liver disease PCOS Cushing’s disease Hypothyroidism To check if you have insulin resistance – GET TESTED The basic tests are the glucose curve and insulin curve fasting, after 1 hour, and after 2 hours following the ingestion of 75g of glucose.
HOW TO PREPARE FOR THE OGTT TEST?
Before the test, do not change your usual diet; it is even recommended to have a higher proportion of carbohydrates Consult with your doctor whether you can discontinue medications before conducting the test Come to the test fasting in the morning Reserve free time, during the test we must remain in the laboratory waiting room Have your last meal 8-10 hours before the test If you have hypoglycemia, bring someone with you Do not consume liquids during the test after the glucose load It’s important to stay in the clinic and remain seated throughout the test IF YOU HAVE INSULIN RESISTANCE – WHAT NEXT? Above all, there is no need to panic but rather to quickly start making changes, good changes. Unfortunately, if we leave insulin resistance unchecked, we will eventually develop type 2 diabetes. To prevent this, several changes need to be implemented in life.
HEALTHY DIET
For insulin resistance, an appropriate diet that is as rationally balanced as possible with a low glycemic index will help improve insulin sensitivity and enable weight loss as well as improve well-being, concentration, and daily energy. It will also help with excessive appetite.
WHAT IS THE GLYCEMIC INDEX?
It is an indicator that informs how rapidly the level of glucose in the blood rises after consuming a particular food item.
Foods with a high glycemic index cause a rapid increase in blood sugar levels and a large insulin spike.
Foods with a low glycemic index release glucose slowly, so its concentration in the blood rises gradually. This also causes a gradual and slight increase in insulin levels.
PHYSICAL ACTIVITY NECESSARY BUT NOT ALL TYPES ARE RECOMMENDED R
egular physical activity will improve tissue sensitivity to insulin and also help reduce body weight. In cases of insulin resistance, low to moderate intensity exercise is recommended, such as walking, cycling, swimming, Nordic walking, dancing, aerobics, etc. Adjust the activity to your preferences so that it brings you pleasure.
RELAXATION – FIND TIME FOR YOURSELF
Meaning rest, hobbies, walks, sleep. Lack of sleep and constant stress will lead to other diseases or exacerbate existing ones. Allow your body to regenerate and recharge.
Anna Piaścik
Mgr dietetyk, mgr farmacji
żródło www.dietymedicago.pl