Written by Chantel – Resident Naturopath at Choice Pharmacy
Insulin resistance is becoming more prominent. Insulin is secreted by cells in the pancreas after we eat food. It acts like a key, as it allows glucose to enter cells, and it helps us to maintain normal blood glucose levels. When someone has insulin resistance, the body does not get the message and so more and more insulin is released. This can then lead to a deep drop in blood sugar levels (hypoglycemia). When this goes on for a long period of time, blood sugar levels start to become high (hyperglycaemia), as the cells in the pancreas become tired and are unable to produce enough insulin to maintain healthy blood sugar levels. This is where someone who has insulin resistance can then go down the path of developing type 2 diabetes.
Risk factors for insulin resistance:
- Not getting enough exercise
- Obesity
- Family history of diabetes
- Stress
- Polycystic ovarian syndrome
- Certain medications
- Inflammatory disorders
- History of gestational diabetes
Symptoms of insulin resistance
- Being overweight, especially weight that accumulates around the stomach
- History of failed weight loss attempts
- Acne
- Skin Tags
- Male pattern balding
- PCOS
- Absence of periods in women
- Infertility
- Carbohydrate cravings
- Depression
- Headaches/dizziness
- Sleep apnea/snoring
- Daytime fatigue and sleepiness
There are other symptoms also, but these are some of the main ones to look out for.
What can you do to help with insulin resistance?
Insulin resistance can be managed well with the right diet and supplement regime, so let’s take a look at those.
Dietary & Lifestyle tips:
- Weight loss is essential if you are carrying excess weight. This helps your body become sensitive to insulin again, lowers triglycerides and bad cholesterol in the blood and also burns fat.
- For those who are within a normal weight, it is important that you are getting the right balance of nutrients; proteins, fats and carbohydrates in your diet to maintain healthy blood sugar levels.
- Ensure you are having foods with a low GI (glycemic index). These show the impact carbohydrates have on your blood glucose levels. You want to go for foods that have a lower GI (Under 50). The lower the GI, the slower the blood sugar takes to rise after eating that particular food. Generally, the more processed a food is, the higher the GI. The more fat, protein or fibre in a food, the lower the GI. You can easily find the GI of foods in a quick google search. It can also be found in some apps.
- Include plenty of vegetables: try and avoid potatoes and corn, as these are quite high in carbohydrates.
- Include good quality proteins: Seafood, meat, eggs, nuts, seeds, chickpeas and lentils.
- Have good quality fats: raw and unsalted nuts, chia seeds, avocado, fish, seeds, olive oil.
- Increase exercise, especially weight bearing exercises, as they help to increase sensitivity to insulin.
- If you are a smoker, it is a good idea to look at quitting.
Supplements
- Chromium: is a mineral that is used in carbohydrate metabolism. It has been shown to reduce insulin resistance and helps to lower blood glucose levels.
- Alpha Lipoic acid: Is an antioxidant which helps to improve insulin sensitivity of cells. It also assists in preventing complications related to diabetes.
- Gymnema: A herb that helps to reduce blood sugar levels and protects the cells of the pancreas which secrete insulin.
- Vitamin D: People with insulin resistance have been known to have lower levels of Vitamin D. If you are insulin resistant go and get your levels checked.
- Magnesium & B Vitamins: Both help with the production of energy and in the metabolism of carbohydrates. Extremely beneficial for those who have blood sugar problems.
If you have any more questions, book in for a free consultation with our naturopath.
You can book our naturopath for in-store consultation online or e-mail to naturopath@choicepharmacy.com.au to organise a zoom consultation.