Spotting Insulin Resistance: Signs You Shouldn't Ignore
Almost 80% of people are insulin resistant…and most don’t know. These symptoms could save your life.
Insulin resistance is a condition where the body's cells become less responsive to the hormone insulin, which is best known for regulating blood sugar levels, but has over 1000 jobs in the body affecting every cell.
Alarmingly, almost 80% of people have insulin resistance, and most have no clue. Unchecked, this condition can lead to type 2 diabetes, heart disease, cancer, Alzheimer's disease, and many other chronic diseases.
Recognizing the symptoms early can empower you to take proactive steps toward improving your health.
In this blog post, we will explore the common and less well-known signs of insulin resistance, providing a comprehensive understanding to help you identify potential red flags. It is important to note that you don’t need to have all of the symptoms or even multiple symptoms to have insulin resistance. If you identify with any symptoms below, check with a Holistic Diabetes Specialist or other insulin resistance specialist to learn more.
Common Signs of Insulin Resistance
The following signs are called common, not because they are found more often than other symptoms, but because your physician is more likely to connect these symptoms with insulin resistance.
Excess Weight Around the Waist (Central Obesity)
Carrying extra weight around your midsection, also known as central obesity, is a hallmark sign of insulin resistance. This type of fat distribution is linked to a higher risk of developing type 2 diabetes and other metabolic disorders.
High Blood Pressure (Hypertension)
Hypertension is often associated with insulin resistance. Elevated insulin levels can lead to sodium retention, which increases blood pressure. Regular monitoring of blood pressure is crucial if you suspect insulin resistance.
Persistent Hunger (Polyphagia)
Despite eating regularly, individuals with insulin resistance often experience constant hunger. This occurs because insulin resistance can disrupt the signaling pathways that regulate hunger and satiety, leading to overeating and further weight gain.
Elevated Fasting Blood Glucose Levels
High fasting blood glucose levels can indicate that your body is struggling to manage blood sugar effectively, a key sign of insulin resistance.
High Insulin Levels (Hyperinsulinemia)
Elevated insulin levels in the blood are a direct marker of insulin resistance, as the pancreas produces more insulin to overcome the cells' resistance.
Increased Triglycerides
High levels of triglycerides, a type of fat found in the blood, are commonly associated with insulin resistance and an increased risk of heart disease.
High HbA1c Levels
HbA1c measures average blood glucose levels over the past 2-3 months. Elevated HbA1c levels indicate prolonged high blood sugar, which is linked to insulin resistance.
Increased Waist-to-Hip Ratio
A higher waist-to-hip ratio, indicative of abdominal obesity, is another sign of insulin resistance.
Frequent Urination (Polyuria)
High blood sugar levels can lead to frequent urination, as the body attempts to eliminate excess glucose through urine.
Increased Thirst (Polydipsia)
Excessive thirst, often accompanied by frequent urination, can indicate high blood sugar levels and insulin resistance.
Uncommon Signs of Insulin Resistance
The following “uncommon” signs of insulin resistance are not uncommon in the sense that they aren’t seen often, but instead that they are not commonly understood by physicians to signal insulin resistance resulting in missed diagnosis.
Skin Tags (Acrochordons)
Small, benign skin growths, commonly found in areas where the skin folds, can be an indicator of insulin resistance. While skin tags are generally harmless, their presence, especially in clusters, can signal underlying metabolic issues.
Darkening of Skin at Joints (Acanthosis Nigricans)
Acanthosis nigricans is characterized by dark, velvety patches of skin, often found on the neck, armpits, groin, and other areas where the skin folds. This condition is strongly linked to insulin resistance and can be an early warning sign.
Polycystic Ovary Syndrome (PCOS) in Women
PCOS is a hormonal disorder common among women of reproductive age and is often associated with insulin resistance.
Non-Alcoholic Fatty Liver Disease (NAFLD)
NAFLD is a condition where fat accumulates in the liver in people who drink little or no alcohol, and it's closely linked to insulin resistance.
Sleep Apnea
Insulin resistance can increase the risk of obstructive sleep apnea, a condition characterized by repeated interruptions in breathing during sleep. Ironically, sleep apnea can also cause insulin resistance. Management with a CPAP has been shown to rapidly improve sleep apnea induced insulin resistance.
Increased Cravings for Sugary Foods
Intense cravings for sugary foods can be a sign of insulin resistance as the body struggles to manage blood sugar levels.
Blurred Vision
Fluctuating blood sugar levels can cause blurred vision, a common but often overlooked symptom of insulin resistance.
Brain Fog and Cognitive Difficulties
Insulin resistance can impact brain function, leading to symptoms like brain fog, memory issues, and difficulty concentrating.
Slow Healing of Wounds
Impaired blood sugar management can slow down the body's healing process, making it harder for wounds to heal.
Low Energy Levels (Chronic Fatigue)
Chronic fatigue and low energy levels are common complaints among those with insulin resistance. This is due to the cells' inability to efficiently utilize glucose for energy, leaving you feeling sluggish and tired.
Difficulty Losing Weight
Struggling to lose weight despite diet and exercise efforts can be a sign of insulin resistance, as the body's metabolism is impaired.
Increased Susceptibility to Infections
Insulin resistance can weaken the immune system, increasing the risk of infections.
Hormonal Imbalances
Imbalances in hormones such as estrogen, testosterone, and cortisol can be linked to insulin resistance.
Erectile Dysfunction in Men
Insulin resistance can affect blood flow and hormone levels, leading to erectile dysfunction.
Depression and Anxiety
Chronic conditions like insulin resistance can impact mental health, contributing to symptoms of depression and anxiety. And new studies are showing that eating a diet designed to reverse insulin resistance may improve these and other psychiatric diagnosis (even schizophrenia).
Ringing of the Ears (Tinnitus)
The delicate structures of the ears are sometimes the first place in the body that starts to respond to insulin resistance.
Understanding the Underlying Mechanisms
Insulin Resistance and Inflammation
Insulin resistance and chronic inflammation are closely intertwined. When the body is insulin-resistant, it often leads to an inflammatory response. This inflammation further impairs insulin signaling, worsening insulin resistance and increasing the risk of associated diseases.
The Role of Fat Cells
Adipose tissue, especially visceral fat around the abdomen, plays a significant role in insulin resistance. Fat cells can secrete inflammatory cytokines and free fatty acids, which interfere with insulin signaling and exacerbate insulin resistance. This process is a two-way street: insulin resistance not only contributes to the accumulation of adipose tissue but also leads to dysfunction of these fat cells. Dysfunctional adipose tissue releases more inflammatory cytokines, creating a vicious cycle that further impairs insulin sensitivity and promotes chronic inflammation.
Impact of Diet
Diet plays a crucial role in the development and reversal of insulin resistance. High intake of refined carbohydrates and sugars can spike insulin levels, leading to increased insulin resistance over time. Conversely, a diet rich in whole foods, healthy fats, and animal proteins can improve insulin sensitivity and overall metabolic health.
Seed Oils and Insulin Resistance
Consumption of seed oils, such as soybean, corn, and sunflower oils, has been linked to increased inflammation and insulin resistance. These oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Reducing the intake of these oils and opting for healthier fats like olive oil, coconut oil, avocado oil, and even saturated fat from meat can help manage insulin resistance and reduce inflammation.
Proactive Steps to Start Reversing Insulin Resistance
Dietary Adjustments
Adopting a low-carb, high-fat diet can help reverse insulin resistance. Reducing carbohydrate intake helps lower blood glucose levels, reducing the demand for insulin. Incorporating healthy fats and protein can stabilize blood sugar and keep you feeling fuller for longer.
Regular Exercise
Physical activity enhances insulin sensitivity by helping muscles absorb glucose more efficiently. Aim for a mix of aerobic exercises, such as walking or cycling, and strength training to maximize benefits, but make sure to start slowly. And it’s okay to wait to start exercising! Changing your diet and stress levels will increase energy and it is perfectly fine to wait until you start to feel this extra energy.
Stress Management
Managing stress is crucial for improving insulin sensitivity, as chronic stress can elevate cortisol levels, which in turn increases blood sugar and insulin resistance. Incorporating stress-reducing techniques such as mindfulness, meditation, and deep-breathing exercises can significantly benefit metabolic health. Brainspotting, a powerful therapeutic approach, helps individuals process and release deep-seated emotional stress and trauma, further enhancing their ability to reverse insulin resistance. By addressing both physical and emotional stressors, individuals can achieve better overall health and improved insulin sensitivity.
Monitoring and Medical Consultation
Regular monitoring of blood glucose levels and routine check-ups with a healthcare provider can help monitor your journey to reverse insulin resistance and help you manage medications that can be affected by decreasing insulin. Early intervention and personalized medical advice are crucial in preventing the progression to type 2 diabetes and other chronic disease.
Empowering Your Health Journey
Recognizing the symptoms of insulin resistance is the first step toward reclaiming your health. By understanding both the common and less common signs, you can take proactive measures to manage this condition effectively. If you suspect you have insulin resistance, consider scheduling a consultation with a healthcare provider or a Holistic Diabetes Specialist to tailor a plan that suits your needs.
External Links for Further Reading on Insulin Resistance Symptoms:
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FAQs
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Early signs include excess weight around the waist, high blood pressure, persistent hunger, tinnitus, skin tags, and low energy levels.
Note that you don’t need to have all of these, just the presence of one can be a sign that you have insulin resistance.
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Yes, the presence of multiple skin tags can be a sign of insulin resistance.
Insulin signals growth—in the fat cell AND in the skin cells. When it causes overgrowth of skin you end up with skin tags.
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It is diagnosed through blood tests that check fasting glucose levels, insulin levels, HbA1c, and triglycerides. The good news is that you don’t have to have a formal diagnosis of insulin resistance to make changes. Try an insulin-friendly diet and note if your symptoms improve.
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Adopting a low-carb diet, regular exercise, stress management, and routine medical monitoring are effective strategies.
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Yes, chronic inflammation is both a cause and a result of insulin resistance, contributing to a cycle of metabolic issues.
