{"id":70688,"date":"2023-11-14T12:18:45","date_gmt":"2023-11-14T06:48:45","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=70688"},"modified":"2025-07-01T18:47:36","modified_gmt":"2025-07-01T13:17:36","slug":"what-is-insulin-resistance","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/11\/14\/what-is-insulin-resistance\/","title":{"rendered":"What Is Insulin Resistance And How Can You Manage It With 3 Lifestyle Changes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">What is insulin resistance? It is a health condition where the body starts to turn a blind eye to insulin, a hormone made by the pancreas for maintaining stable blood sugar levels. This condition can happen because of genetic predispositions and lifestyle choices.<\/span><\/p>\n<h2><strong id=\"What-is-insulin-resistance?\">What is insulin resistance?<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-70690 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/11\/What-Is-Insulin-Resistance-1.jpg\" alt=\"What Is Insulin Resistance_Activ Living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Insulin resistance occurs when your body, muscle, and liver cells have reduced insulin response, a vital hormone produced by the pancreas that plays a crucial role in life-sustaining functions and blood glucose (sugar) level regulation. This condition can be temporary or a chronic issue. In most instances, it is manageable and treatable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Under normal conditions, insulin operates in a sequential manner:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body converts consumed food into glucose (sugar), serving as the primary energy source.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The presence of glucose in the bloodstream enables the pancreas to release insulin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insulin assists in the transportation of glucose into the cells of muscles, fat, and the liver for energy utilization.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As glucose enters the cells, reducing your blood glucose levels, a signal is sent to the pancreas to halt insulin production.<\/span><\/li>\n<\/ul>\n<h3>Key factors contributing to insulin resistance<\/h3>\n<p><span style=\"font-weight: 400;\">Here are some of the key factors that can cause insulin resistance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/11\/13\/diabetes-management-busy-schedule\/\"><strong>family history of diabetes<\/strong><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A history of gestation diabetes<\/span><\/li>\n<\/ul>\n<h2><strong id=\"The-importance-of-insulin-and-its-role-in-blood-sugar-control\">The importance of insulin\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Insulin plays a vital role in maintaining healthy blood sugar levels in your body &#8211;\u00a0<\/span><\/p>\n<h3><b>How insulin works in the body<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body breaks down the food you eat into glucose, your body\u2019s main source of energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose enters your bloodstream, signaling your pancreas to release insulin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insulin helps glucose in your blood enter your cells so they can use it for energy or store it for later use.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The levels in your bloodstream decrease, signaling your pancreas to stop producing insulin.<\/span><\/li>\n<\/ul>\n<h3><b>Maintaining healthy blood sugar levels<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Your blood sugar levels vary throughout the day, but insulin keeps them within a healthy range. When your body does not absorb or convert enough glucose, blood sugar levels remain high. Insulin reduces your body\u2019s blood sugar levels and provides cells with energy by helping cells absorb glucose.<\/span><\/p>\n<h2><strong id=\"Insulin-resistance-symptoms\">Insulin resistance symptoms<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the insulin resistance symptoms that you can experience when you have hyperglycemia (<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/02\/23\/what-are-the-signs-of-high-blood-sugar-and-how-to-control-it\/\"><strong>high blood sugar<\/strong><\/a>), including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased water intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequent peeing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased hunger levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow-healing cuts and sores\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blurry vision<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin infections<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Insulin-resistance-diet:-what-to-eat-and-avoid\">Insulin resistance diet<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-70689 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/11\/insulin-1.jpg\" alt=\"insulin_Activ Living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Here are the types of food that you can consume when you have insulin resistance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables<\/b><span style=\"font-weight: 400;\">: Consume dark, leafy greens such as spinach as they are low in both carbs and calories but rich in nutrients, allowing you to eat substantial amounts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits<\/b><span style=\"font-weight: 400;\">: Fruits are an excellent option for people with insulin resistance as they are filled with essential vitamins, minerals, and fiber. For a dessert, try adding berries to plain, non-fat yogurt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High fiber intake<\/b><span style=\"font-weight: 400;\">: Aim to consume 21 to 25 grams of fiber daily for women and 30-38 grams for men, as it can assist in maintaining balanced blood sugar levels. Almonds, black beans, broccoli, lentils, and oatmeal are excellent high-fiber choices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderation in carbs:<\/b><span style=\"font-weight: 400;\"> Carbohydrates are still on the menu, but it&#8217;s important to choose wisely and consume them in moderation. Prioritize carbs from fruits, vegetables, whole grains, beans, and low-fat dairy over processed foods like white bread and pasta.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are some of the foods to avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fats and <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/07\/07\/what-are-trans-fat-foods-and-what-are-healthier-trans-fat-free-foo\/\"><strong>trans fats<\/strong><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweetened fizzy drinks<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Preventing-insulin-resistance\">Preventing insulin resistance<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the ways to prevent insulin resistance:<\/span><\/p>\n<h3><b>Effective lifestyle changes for controlling insulin resistance<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">These lifestyle changes can help you manage insulin resistance in a much better way:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Staying active: <\/b><span style=\"font-weight: 400;\">Regularly engage in moderate-intensity physical activities to use glucose more efficiently and improve how your muscles respond to insulin.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Manage your weight: <\/b><span style=\"font-weight: 400;\">Your healthcare provider might recommend shedding some weight to deal with insulin resistance. Managing excess weight can slash your risk of developing type-2 diabetes by a whopping 58%<\/span><\/li>\n<li aria-level=\"1\"><b>Adopt a nutritious diet<\/b><span style=\"font-weight: 400;\">: Consult a nutritionist, who may suggest you reduce carbs intake, as they can cause your body to produce more insulin than needed. Instead, focus on a <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/01\/how-to-maintain-a-balance-diet\/\">balanced diet<\/a><\/strong> rich in vegetables, fruits, whole grains, fish, and lean proteins.<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Understanding-the-risks-of-untreated-insulin-resistance\">Risks of untreated insulin resistance<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When your body does not respond to insulin as it should, it creates an imbalance in your blood sugar levels. Let us now understand the potential risks that can develop if it is left untreated &#8211;\u00a0<\/span><\/p>\n<h3><b>Development of prediabetes and type 2 diabetes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Prediabetes is a condition in which your blood sugar is high, but not high enough to be type 2 diabetes. In a person with prediabetes, the pancreas works increasingly hard to release enough insulin to overcome the body\u2019s resistance and keep blood sugar levels down. Over time, the pancreas loses its ability to release insulin, and this can lead to the development of <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/317462\"><span style=\"font-weight: 400;\">type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>Increased risk of heart disease<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Insulin resistance raises blood sugar levels, and high blood sugar leads to inflammation, which damages the lining inside arteries. That damage could make it easier for plaque to build up in arteries. High blood sugar and inflammation also damage the nerves that control your heart. All of these changes can lead to diseases in your heart and blood vessels.<\/span><\/p>\n<h3><b>Other potential health complications<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">There are also links between insulin resistance and the following health issues &#8211;\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acanthosis nigricans &#8211; In this disorder, thick, velvety patches form on your groin, armpits, and back of your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PCOS (Polycystic ovary syndrome) &#8211; The symptoms of PCOS can include irregular menstrual cycles, infertility, and periods that cause pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Major depressive disorder (MDD) &#8211; High levels of insulin in your blood increase your risk for developing a major depressive disorder.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lifestyle modifications, including a balanced diet, regular physical activity, and <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/08\/22\/yoga-mudras-for-weight-loss\/\">weight management<\/a><\/strong>, are crucial in managing insulin resistance.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity, a family history of diabetes, and a sedentary lifestyle can contribute to insulin resistance. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C<\/span>onsume vegetables, fruits, and high-fiber foods if you are at risk.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">If left untreated, this condition can lead to diabetes or heart disease.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on<a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6MDJmNTo3NDRkOWQ4OWU0NWQyN2E5M2FjMDQ1OWExOTZhNzAzZDZmOWE3MWI3OWY1NDcyODc4YjNjM2NjMzU3YWQ1ODk5OnA6VDpO\">\u00a0<b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6MmNkMDozODM2YWNjYzg1YWU2MzczYjliNTVjZDIzM2ViNzQ1ZTFlYTg1MjEzMWNlMGRlNTJkZjQzNWUyZDc5MWM5YzIyOnA6VDpO\">\u00a0<b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6ZWZkOTpiNTZhZmI1YjU4OWI2MjBlOWY5NGM4MDIxMzQwOTA1NmEwYmRmMzYxZmYyNjEwNDJkZWZhMWRiNzk0OGUwNjM1OnA6VDpO\">\u00a0<b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6ZmUyMjpiMTFmNDRkYThlYzFiNmU4NTE3ODNmNGI1ODVkZjJjMDczMGExZGUzNDE0ODYxNTBjNzQ4NzE3NDE0YmNlYTM3OnA6VDpO\">\u00a0<b>lifestyle conditions<\/b><\/a>\u00a0like Asthma, Blood Pressure, Cholesterol, and Diabetes. 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It is a health condition where the body starts to turn&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":72846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4081,3120,8,4241],"tags":[4107,4106,4105],"class_list":["post-70688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dontsugarcoatit","category-diabetes","category-lifestyle-conditions","category-others","tag-insulin-resistance-diet","tag-insulin-resistance-symptoms","tag-what-is-insulin-resistance"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is Insulin Resistance And How Can You Manage It With 3 Lifestyle Changes - ACTIV LIVING COMMUNITY<\/title>\n<meta name=\"description\" content=\"Reclaim your health today! 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