What is insulin resistance?
Insulin resistance happens when the body stops responding properly to insulin, even though the hormone is there in the blood. Because of this, muscle, fat and liver cells take in glucose less easily, so blood sugar starts to rise. The pancreas tries to make up for it by producing more insulin, which can push long-term blood sugar levels up over time. Left unchecked, insulin resistance can contribute to type 2 diabetes, weight gain and high blood pressure.
Common symptoms of insulin resistance
Insulin resistance often causes no clear symptoms, which is part of why it can go unnoticed. When symptoms do appear, they can include feeling sleepy after meals, getting hungry often and craving carbohydrates. Some people also notice tiredness, increased thirst, patches of darker skin, and weight gain, particularly around the waist. Frequent urination, difficulty losing weight or changes to periods can occur too.
How is insulin resistance diagnosed?
There is no single routine test for insulin resistance. Instead, a doctor usually looks at the bigger picture, including your BMI, waist measurement and blood pressure, along with blood tests such as fasting glucose, HbA1c and cholesterol. Fasting glucose and insulin can be used to work out a score called HOMA-IR, though this is only a rough guide and there is no single agreed cut-off. Picking it up early matters, because insulin resistance often responds well to changes in daily habits.
How to improve insulin resistance
Being more active is one of the most effective steps you can take. Starting with 30-minute brisk walks about five days a week, then gradually adding some resistance exercise, can noticeably improve how your body responds to insulin. A balanced diet helps too, built around lower-glycaemic foods, plenty of fibre, and lots of vegetables, pulses and fruit. It also helps to cut back on processed products and to choose cooking methods like baking or grilling rather than frying.
Lifestyle habits that support improvement
Try to include foods rich in omega-3 fats, such as oily fish, walnuts and flaxseed. Cutting down on processed meats and packaged snacks can help, as these may worsen inflammation and blood sugar control. Aim for 7 to 8 hours of good-quality sleep, since poor sleep can affect your insulin levels. Left unmanaged, insulin resistance can raise the risk of diabetes, heart disease, stroke, and kidney and eye problems. The good news is that insulin resistance can often be improved, and sometimes reversed, with lifestyle changes, so an active life and a balanced diet make a real difference.
