What Is Insulin Resistance?
Insulin resistance occurs when the body cannot respond properly to insulin, even though the hormone is present in the bloodstream. As a result, muscle, fat, and liver cells struggle to absorb glucose, causing blood sugar levels to rise. The pancreas tries to compensate by producing more insulin, which can eventually lead to elevated long-term glucose levels. If untreated, insulin resistance may contribute to type 2 diabetes, obesity, and hypertension.
Common Symptoms of Insulin Resistance
Symptoms can vary, but many people experience sleepiness after meals, frequent hunger, and a strong craving for carbohydrates. Other signs include fatigue, increased thirst, darkening of certain skin areas, and rapid weight gain—especially around the waist. Some individuals also report tremors, frequent urination, difficulty losing weight, or menstrual irregularities.
How Is Insulin Resistance Diagnosed?
Diagnosis usually begins with an assessment of BMI, waist circumference, and blood pressure, followed by blood tests such as fasting glucose, HbA1c, and lipid levels. Using your fasting glucose and insulin results, doctors calculate a score called HOMA-IR. A HOMA-IR value of 2.5 or higher indicates insulin resistance. Early diagnosis is important, as the condition is treatable and can be reversed through lifestyle adjustments.
How to Reverse Insulin Resistance
Increasing physical activity is one of the most effective steps. Starting with 30-minute brisk walks, five days a week, and gradually adding resistance exercises can significantly improve insulin sensitivity. A healthy diet focusing on low-glycaemic foods, high fiber intake, and plenty of vegetables, legumes, and fruits is essential. Avoid processed products and choose healthier cooking methods like baking or grilling instead of frying.
Lifestyle Habits That Support Improvement
Include foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseed. Avoid processed meats and packaged snacks, which can worsen inflammation and blood sugar control. Aim for 7–8 hours of quality sleep, as poor rest can negatively affect insulin levels. If left unmanaged, insulin resistance may increase the risk of diabetes, heart disease, stroke, kidney and eye conditions, and even neurological disorders. Adopting an active lifestyle and balanced diet is key to long-term health.
