Living with diabetes can be challenging, especially when it comes to managing insulin resistance. Insulin resistance occurs when the body’s cells don’t respond effectively to insulin, leading to high blood sugar levels. However, there are several strategies that individuals with diabetes can implement to help improve insulin resistance, yet many are still unaware of these methods. In this blog post, we’ll explore four effective ways for diabetics to enhance insulin sensitivity and ultimately improve their overall health.
What is insulin resistance?
In clinical practice, many diabetes patients, especially those newly diagnosed with type 2 diabetes, may experience a condition where insulin secretion is high but blood sugar levels remain elevated. This phenomenon is called insulin resistance.
In simpler terms, insulin resistance means that insulin is present in sufficient or even excessive amounts, but its effectiveness is reduced, resulting in an inability to lower blood sugar levels.
Risks of insulin resistance
Initially, it’s well understood that insulin resistance can disrupt the regulation of blood sugar levels. Without timely improvement, prolonged over-secretion by pancreatic β-cells can quickly lead to their exhaustion and failure.
Furthermore, insulin resistance may trigger a cascade of metabolic irregularities including hypertension, hyperlipidemia, and potentially impact fertility. Hence, recognizing and addressing insulin resistance is paramount.
What symptoms suggest insulin resistance?
Insulin resistant individuals often exhibit comorbidities such as obesity, dyslipidemia, atherosclerosis, and abnormal blood clotting function. Typical insulin resistant patients may present with skin changes (acanthosis nigricans, characterized by dark patches forming in areas like the groin, armpits, and back of the neck), preprandial hypoglycemia (high blood sugar after meals followed by sudden symptoms of low blood sugar before the next meal), and increased hunger.
Expert suggests that assessment for insulin resistance should be conducted for patients with conditions including overweight/obesity, diabetes, hypertension, atherosclerotic cardiovascular disease, and non-alcoholic fatty liver disease.
Assessment for insulin resistance necessitates a visit to the hospital for venous blood sampling and testing.
How to improve?
Weight management
Weight loss in obese patients can improve insulin resistance and enhance blood sugar control. For overweight type 2 diabetes patients, even a modest reduction in weight of 3% to 5% can yield clinically significant health benefits.
It is recommended that overweight and obese patients aim for a weight loss rate of 1 to 2 kg per month, with a target of reducing body weight by 5% to 10% over a period of 3 to 6 months.
- Healthy eating
Adopting a balanced diet that emphasizes whole foods, including fruits, vegetables, lean proteins, and whole grains, is essential for managing insulin resistance. Focus on controlling portion sizes and limiting the intake of refined carbohydrates and sugary foods, which can cause spikes in blood sugar levels.
Moreover, Except for those who are underweight, insulin-resistant individuals should reduce their daily calorie intake by at least 12%. For overweight or obese individuals with insulin resistance, daily total calorie intake should be reduced by over 20% to 30%, resulting in a weight loss of over 5%.
- Regular exercise
Physical activity plays a crucial role in improving insulin sensitivity and managing insulin resistance. Diabetic patients should engage in physical activity approximately one hour after meals, at least 5 days a week, for 30-45 minutes each time. Moderate-intensity exercise should comprise more than 50% of the session. It’s crucial to progress gradually and maintain consistency.
Routine exercise should predominantly consist of aerobic activities such as jogging, brisk walking, table tennis, or dancing. Additionally, if physical conditions allow, incorporating resistance training exercises 2-3 times a week can be beneficial. These exercises may include dumbbell workouts, push-ups, or using resistance machines to enhance muscle strength and endurance. This regimen significantly aids in improving insulin resistance.
Medication
In some cases, medication may be necessary to manage insulin resistance and control blood sugar levels effectively.
Metformin can improve insulin resistance, and for insulin-resistant patients with concomitant type 2 diabetes, metformin therapy is recommended. Pioglitazone belongs to insulin sensitizers and is also helpful in improving insulin resistance.
Moreover, research indicates that oral antidiabetic drugs such as sodium-glucose co-transporter 2 inhibitors (SGLT2i) and glucagon-like peptide-1 (GLP-1) receptor agonists not only improve insulin resistance and reduce weight but also have a cardioprotective effect.
If insulin resistance is present, it is essential to use medication rationally under the guidance of a physician.
Final thought
By focusing on weight management, adopting a healthy eating pattern, incorporating regular exercise into daily routines, and seeking appropriate medical guidance, individuals can effectively improve insulin sensitivity and blood sugar control. Recognizing the symptoms of insulin resistance and taking proactive steps to address it can significantly impact long-term health outcomes and reduce the risk of complications associated with diabetes.
