Insulin Resistance Explained: Fight Insulin Resistance with Dietitian-Approved Tips

Author: Chantelle van der Merwe

Registered Dietitian (SA). PGDip Diabetes Management (UK). Uncomplicated nutrition, science-backed results.

Insulin resistance is when your cells and muscles become less responsive to insulin. This means that your body needs to produce more insulin to achieve blood glucose control. As you become more insulin resistant, your body will need to produce more and more insulin until your pancreas can't keep up. This can lead to high blood sugar levels, ultimately diabetes, which can cause a range of health issues.

So, what causes insulin resistance? A few factors can contribute to it, including excess body fat (especially around the waist), unhealthy diet, smoking, lack of exercise, and too much alcohol.

While there aren't many symptoms of insulin resistance, it's important to be aware of the risk factors. Age and ethnicity can increase your risk, as can having excess body fat.

But don't worry – there are things you can do to reduce your insulin resistance and improve your health. The most important step is to lose weight, especially around your stomach (visceral body fat). 

In addition to weight loss, making healthy food choices can also help. Strict, ridged & unsustainable diets that only focus on what you can't eat, is not the answer. Instead, your focus needs to shift to understanding what "healthy lifestyle" change really entails. Its about balance, including less processed foods most of the time, whilst enjoying the odd indulgence.  Consistency is key! What you eat 80% of the time is what is going to make a difference. Use an app to track your calories and macros, better yet consult with a registered dietitian to guide you step by step and formulate a plan specifically for you! 

Exercise is also crucial for reducing insulin resistance. Minimum recommendation are 150 minutes moderate intensity exercise per week (30 minutes 5 days a week or almost and hour, 3 days a week). Include a mix of aerobic and resistance training.

By making these lifestyle changes, you can reduce your risk of developing cardiovascular disease, type-2 diabetes, non-alcoholic fatty liver disease, and polycystic ovarian syndrome (PCOS). And yes, it is possible to reverse insulin resistance with these lifestyle changes.
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Remember, taking care of your health is a journey, and I'm here to support you every step of the way. If you have any questions or concerns, don't hesitate to reach out.