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When we talk about the treatment of diabetes, hypoglycemic drugs and insulin injections are common treatments.
Many patients find that their blood sugar levels are difficult to control even with these treatments.
This condition can be due to insulin resistance. So, what is insulin resistance, and how does it affect people with diabetes?
Concept and identification of insulin resistance
Insulin is a hormone produced by the pancreas whose main function is to help the body's cells absorb glucose from the blood for energy or storage.
Insulin resistance is when the body's tissues respond to insulin as much as they weaken, causing the pancreas to produce more insulin to handle the same amount of blood sugar. Long-term insulin resistance may not only lead to type 2 diabetes, but may also increase the risk of cardiovascular disease.
Common symptoms of insulin resistance are identified as high blood sugar, fatigue, difficulty concentrating, and weight gain. In particular, individuals with abdominal obesity need to be more vigilant about the possibility of insulin resistance.
Some laboratory tests, such as fasting insulin levels and glucose tolerance tests, can help doctors determine whether insulin resistance is present.
Mechanism of insulin resistance
The development of insulin resistance is a complex biological process that involves a variety of factors such as genetics, environment, and lifestyle.
At the genetic level, certain genetic variants may affect the transmission of insulin signaling, thereby reducing insulin sensitivity.
Environmental factors, such as a high-sugar and high-fat diet, can cause a low-grade inflammatory state in the body that interferes with the normal transmission of insulin signaling.
In addition, fat cells, especially abdominal fat cells, play a key role in insulin resistance.
People with abdominal obesity often have more adipose tissue secreting inflammatory and adipocytokines, which can further interfere with the action of insulin.
For example, a male with a neck circumference of more than 38 cm or a woman with a neck circumference of more than 35 cm shows a higher accumulation of subcutaneous fat, which is strongly associated with insulin resistance.
Lifestyle and insulin resistance
Lifestyle choices have a direct impact on the development of insulin resistance. Unhealthy eating habits, such as regular intake of foods high in sugar and fat, can exacerbate insulin resistance. These foods can rapidly increase blood sugar and blood lipid levels, increase the burden on the pancreas, and may lead to a decline in insulin secretion in the long run.
Physical inactivity is also an important contributor to insulin resistance.
Regular physical activity can not only help reduce body fat, especially belly fat, but it can also improve the efficiency of glucose utilization by muscles and enhance the body's sensitivity to insulin.
It is recommended to do at least 30 minutes of moderate-intensity exercise every day, such as brisk walking, swimming or cycling.
Scientifically manage the diet to fight insulin resistance
Proper eating habits are an important means of fighting insulin resistance.
Several studies have shown that a proper diet can significantly improve insulin sensitivity, which can help control and prevent type 2 diabetes.
Patients should pay attention to the quality and balance of their diet, especially the choice and intake of carbohydrates.
One widely recommended approach is a low-sugar diet, which reduces the intake of simple carbohydrates (e.g., white sugar, white bread, etc.) in favor of complex carbohydrates such as whole grains, brown rice, and legumes.
These foods are slower to digest and absorb, smoothly raising blood sugar levels and avoiding sharp fluctuations in blood sugar, while providing a longer feeling of fullness.
Increasing dietary fiber intake is also an effective way to improve insulin sensitivity. Dietary fiber can slow down the movement of food in the intestines and reduce the immediate effect of food on blood sugar.
For example, consuming fiber-rich vegetables and fruits, such as spinach, apples, and pears, can help control hunger pangs and reduce overall calorie intake.
In terms of protein selection, it is recommended to choose low-fat protein sources, such as fish, chicken breast, soy products, etc. Not only do these foods help build muscle, but they can also reduce diet-induced insulin response by increasing satiety.
Appropriate physical activity reduces insulin resistance
Regular physical activity has an irreplaceable effect on improving the body's sensitivity to insulin. Both aerobic exercise and strength training have a positive effect on enhancing insulin function.
For example, aerobic exercise, such as brisk walking, jogging, and swimming, can promote heart health and increase blood circulation, which can help lower blood sugar levels.
Strength training, such as lifting weights and doing push-ups, has also been shown to enhance muscle response to insulin. Strong muscle tissue uses glucose in the blood more efficiently, reducing the burden on insulin.
It is recommended that adults get at least 150 minutes of moderate-intensity aerobic exercise and two days of strength training per week for optimal health results.
Avoiding prolonged sitting is also essential to prevent insulin resistance.
Studies have shown that sitting for long periods of time can lead to a weakened body's response to insulin. It is recommended to stand up and move every 40 minutes, even if it is a short stretch or walk, to help improve the body's response to insulin.
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