Last Updated on 9 June 2024 by Brisbane Livewell Clinic
Addressing Insulin Resistance in early stages with a holistic health approach provides a chance to significantly improve health and prevent disease progression. Insulin resistance (IR) is a metabolic disorder in which the body’s cells do not respond properly to insulin, a pancreatic hormone that regulates blood sugar levels.
The primary function of insulin is to regulate the metabolism of carbohydrates, protein, and fat through the absorption of glucose from the blood into the liver, fat, and skeletal muscle cells (1) IR creates a vicious cycle, continuing until the pancreas can no longer adequately meet the insulin demand created by insulin resistance, resulting in hyperglycaemia. (2) Insulin resistance is a precursor to type 2 diabetes (T2DM), (3) thought to precede the development of T2DM by 10 to 15 years. (2) A range of other diseases are also associated with IR including obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome, and polycystic ovary syndrome (PCOS). (2)
The Impact of Insulin Resistance
The metabolic consequences of insulin resistance can result in: (2)
- hyperglycaemia (elevated blood sugar levels)
- hypertension (high blood pressure)
- dyslipidaemia (high cholesterol)
- visceral adiposity (abdominal fat)
- hyperuricemia (high uric acid, causing gout or kidney stones)
- elevated inflammatory markers (chronic inflammation)
- endothelial dysfunction (narrowing of the arteries)
- prothrombic state (increased blood clotting)
Innovations to Improve Insulin
IR can be reversed, provided it is detected in its early stages, through healthy dietary habits, regular exercise, and the use of hypoglycaemic agents. (4) Lifestyle modification and nutritional intervention should be the primary focus of addressing insulin resistance. Strategies may include: (2) (5) (6) (7) (8)
- Overall calorie reduction to attain and maintain a healthy weight
- Avoidance of carbohydrates that stimulate excessive insulin, such as high glycaemic index carbohydrates
- Slow and mindful eating, considered a significant component of diet for insulin-resistant individuals
- Eating regular meals, which decreases the risk of the metabolic syndrome by 60–70%
- Consuming foods rich in dietary fibre, such as whole grains, non-starchy vegetables and raw fruit
- Reducing intake of simple sugars, sweet drinks and excessive fruit juice
- Increasing calorie intake during the first half of the day, especially from a low-glycaemic-index breakfast
- Decreasing animal protein intake, which intensifies insulin resistance
- Increasing plant-based foods to enhance insulin sensitivity
- Reducing alcohol intake, since excessive drinking may ultimately impair whole-body insulin action
- Physical activity to improve muscle insulin sensitivity, reduce insulin resistance and prevent associated complications
- Promoting muscle tone, responsible for nearly 80% of insulin-stimulated whole-body glucose uptake
- Decreasing sedentary behaviour by interrupting prolonged sitting every 30–60 minutes for peak blood glucose benefits
Insight into Nutritional Medicine
Minerals as a prescription for insulin resistance are an effective approach for blood sugar regulation. Chromium is an important factor for enhancing insulin activity, with several studies demonstrating that chromium supplements enhance the metabolic action of insulin. (9) Low magnesium levels also play a role in the development of insulin resistance (10) and therefore supplementation, often in combination with other nutrients, can help to improve outcomes and simultaneously support cardiovascular health.
An Integrative Approach to Insulin Resistance As a ‘precursor’ to poor health outcomes, insulin resistance is high on your natural medicine practitioners list of issues to look out for. By addressing the root cause and designing preventative strategies, IR can be overcome. Identifying insulin resistance is half the battle. Check in for a full health review and ask us about your metabolic health.
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