What Is Insulin Resistance?
Insulin resistance (IR) is a condition in which the body’s cells stop responding properly to insulin—the hormone responsible for glucose uptake. As a result, the pancreas produces more insulin, but blood glucose levels remain elevated. This is the key mechanism behind the development of type 2 diabetes, as well as obesity, hypertension, and metabolic syndrome.
Causes of Insulin Resistance
Genetic predisposition – in some people, cells are inherently less sensitive to insulin.
Obesity (especially visceral fat) – adipose tissue releases substances that interfere with insulin action.
Sedentary lifestyle – muscles that are not regularly used lose insulin sensitivity.
Excessive intake of fast carbohydrates – constant spikes in glucose and insulin lead to “receptor fatigue.”
Chronic inflammation – associated with poor diet, stress, and autoimmune processes.
Hormonal disorders (for example, polycystic ovary syndrome or hypothyroidism).
Why Is Insulin Resistance Dangerous?
Development of type 2 diabetes – over time, the pancreas becomes exhausted and can no longer compensate for insulin resistance.
Cardiovascular disease – chronically high insulin damages blood vessels and promotes atherosclerosis.
Fatty liver disease (hepatic steatosis) – excess glucose is converted into fat and accumulates in the liver.
Arterial hypertension – insulin affects sodium and water retention.
Increased cancer risk – due to chronic inflammation and stimulation of cell growth.
How Can Insulin Resistance Be Identified?
There is no single direct test, but insulin resistance can be suspected based on:
✔ Blood Tests:
Fasting glucose ≥ 5.6 mmol/L
Fasting insulin > 12–15 µIU/mL
HOMA-IR index (glucose–insulin ratio) > 2.7
✔ Symptoms:
Excess body weight (especially abdominal obesity)
Persistent fatigue, especially after meals
Cravings for sweets, frequent hunger
Darkened patches of skin (acanthosis nigricans)
How to Reduce Insulin Resistance?
1. Nutrition
Reduce fast carbohydrates (sugar, white bread, sweetened drinks).
Increase fiber intake (vegetables, whole grains, legumes).
Include healthy fats (fish, nuts, olive oil).
Eat enough protein (eggs, chicken, cottage cheese) to help control appetite.
Follow a structured meal pattern – 3–4 meals per day without constant snacking to reduce insulin spikes.
2. Physical Activity
Strength training – increases muscle mass, which absorbs glucose more effectively.
Cardio exercise (walking, swimming) – improves insulin sensitivity.
Daily movement – even 10,000 steps per day can make a difference.
3. Weight Control
Losing 5–10% of body weight already significantly improves insulin sensitivity.
4. Medication Therapy (Prescribed by a Doctor)
Metformin – reduces glucose production by the liver.
GLP-1 receptor agonists (e.g., semaglutide) – reduce appetite and improve insulin function.
Thiazolidinediones (used less often) – directly increase cellular insulin sensitivity.
Conclusion
Insulin resistance is the main driving force behind type 2 diabetes—but it can be controlled. Lifestyle changes (nutrition, physical activity, weight loss) can not only slow the progression of diabetes, but in some cases even reverse the process. The key is a comprehensive approach and regular monitoring of blood parameters under medical supervision.