Metabolism: The Role of Insulin & the Symptoms of Insulin Resistance
Insulin’s got a bad rep. Let’s look into why that might be and demystify this essential hormone within the context of metabolism and optimal health.
Within the complex processes of our body's biochemistry, insulin holds a critical role. Produced by the pancreas, this hormone is pivotal in regulating blood sugar and maintaining metabolic balance. In this blog post, I’ll discuss all things insulin, from its creation to its crucial function, and look further into the concept of insulin resistance – a condition with profound implications for metabolic health.
Understanding Insulin
Insulin is a hormone produced by the beta cells of the pancreas, often referred to as the body's "glucose manager". When we consume carbohydrates, our digestive system breaks them down into glucose, a form of sugar. Insulin's primary role is to facilitate the uptake of glucose into cells, where it's used for energy or stored for later use.
The Creation of Insulin
The pancreas continuously monitors blood sugar levels. When they rise, triggered by a meal containing carbohydrates, the pancreas releases insulin into the bloodstream. This insulin then signals cells throughout the body to absorb glucose, bringing blood sugar levels back to a balanced range. This is the normal function of insulin and it is totally acceptable to have spikes (variations) in blood glucose levels, under the condition that they return back to normal within a time frame of a couple hours maximum. The problem is, some people become insulin resistant and this process doesn’t go as smoothly as expected.
Insulin Resistance Explained
In some individuals, cells become less responsive to the effects of insulin. This phenomenon is known as insulin resistance. When cells resist insulin's signal to absorb glucose, blood sugar levels remain elevated, prompting the pancreas to release even more insulin. This creates a vicious cycle of escalating blood sugar and insulin levels. Since the cells have difficulty in absorbing glucose for energy, the excess in the blood gets stored away as fat in the body.
Symptoms of Insulin Resistance
Insulin resistance manifests through various symptoms, giving us signals that metabolic harmony may be disrupted. One prominent indicator is an increase in abdominal circumference (weight around the waist), often accompanied by unexplained weight gain.
Fluctuations in blood sugar levels may trigger increased hunger and cravings, particularly for sugary foods. Individuals might also experience difficulty in losing weight despite concerted efforts, and elevated levels of insulin can contribute to inflammation, potentially leading to joint pain.
Individuals with insulin resistance may also notice the emergence of skin tags, small, benign growths on the skin that commonly occur in areas where skin rubs against skin or clothing.
Additionally, the condition can contribute to a heightened feeling of fatigue and lethargy.
Recognising these symptoms is pivotal for early intervention and adopting lifestyle changes to address insulin resistance. If you suspect you might have insulin resistance, you can definitely get tested through your GP or medical doctor. It is a simple blood test and it can look at multiple markers to see if you could be at risk. Now let’s see which factors can lead to insulin resistance.
Factors Leading to Insulin Resistance
Poor Diet
Diets high in refined carbohydrates and sugars contribute to insulin resistance. Most processed foods tend to fall into this category.
Lack of Physical Activity
Sedentary lifestyles can impair insulin sensitivity. Exercise, especially after meals, has been shown to help manage blood glucose and benefit glycemic control and insulin sensitivity.
Obesity
Excess body fat, especially around the abdomen, is strongly linked to insulin resistance. Now this could also be seen as more of a correlation than a causation but they do tend to come hand in hand.
Genetics
Family history can influence susceptibility to insulin resistance.
Hormonal Imbalances
Conditions such as polycystic ovary syndrome (PCOS) can contribute to insulin resistance.
Chronic Inflammation
Inflammatory conditions can also interfere with insulin signaling.
The Domino Effect
As insulin resistance progresses, the pancreas works harder to produce more insulin. Over time, this strain can lead to beta cell dysfunction and, eventually, to the development of type 2 diabetes. Moreover, insulin resistance is associated with various metabolic disturbances, including an increased risk of cardiovascular disease.
Managing Insulin Resistance
Now that we’ve looked at causes, it is quite simple to figure out a plan of action to help managing insulin resistance. It includes focusing on a balanced diet with an emphasis on whole foods, fiber, and healthy fats while limiting refined sugars and carbohydrates. Committing to a regular exercise routine also improves insulin sensitivity and helps manage weight, which is crucial for reducing insulin resistance. Finally, chronic stress can contribute to insulin resistance so incorporation stress reduction practices such as meditation, breathwork and yoga are beneficial.
Insulin, our metabolic regulator, is ultimately managing our blood sugar levels and plays an active role in our overall wellbeing. Understanding its function and the implications of insulin resistance empowers us to make informed lifestyle choices. By adopting a healthy diet, staying active, and addressing other contributing factors, we can nurture harmony in our body and prevent metabolic diseases.