Insulin resistance – causes and solutions

Insulin Resistance: Causes, Symptoms and Treatment

Insulin resistance is a condition in which cells in the body do not

respond normally to insulin, a hormone produced by the pancreas that

helps regulate blood glucose levels. This state can

lead to high blood glucose levels and therefore development

of diabetes type 2. In this article we will look at what it is

insulin resistance, what are its causes, what are they

symptoms and how it is treated.

Causes of Insulin Resistance

Insulin resistance can be caused by several factors, including:

Genetics: Inherited factors can increase the risk of insulin resistance.

Overweight and obesity: Excess weight, especially around the abdomen, can help develop resistance to

insulin.

Physical inactivity: Lack of regular physical activity can

to increase insulin resistance.

Improper nutrition: The consumption of inappropriate foods rich in

sugars and saturated fats, can promote insulin

resistance.

Stress: Chronic stress can play a role in the development of

insulin resistance.

Age: The risk of insulin resistance increases with age.

Symptoms of Insulin Resistance

Insulin resistance often causes no symptoms in its initial stages

stages, but over time the following signs may appear:

 ● Weight gain.

 ● Fatigue easily.

 ● Higher blood glucose levels.

 ● High blood pressure.

 ● Low levels of “good” cholesterol (HDL).

 ● Increased levels of triglycerides in the blood.

 ● Problems with the cardiovascular system.

Treatment of Insulin Resistance

Treatment of insulin resistance aims to improve

the sensitivity of cells to insulin and to control the levels of

glucose in the blood. Here are some of the methods and strategies used to

treatment:

Healthy lifestyle: Change in eating habits and

increasing physical activity can significantly improve

insulin sensitivity.

Pharmacological treatment: In some cases, doctors may

prescribe drugs that help the cells digest

insulin or reduce glucose production.

Insulin: In some cases, treatment may include insulin,

especially in patients with severe insulin resistance or diabetes

type 2.

Weight control: Losing excess pounds can improve

insulin sensitivity.

Regular medical supervision: It is important for patients with insulin resistance

resistance to have regular consultations with a doctor and follow up

his treatment recommendations.

Insulin resistance is a serious condition that can lead to

diabetes and other health problems. For this reason it is important to

detected early and kept under control by combining a healthy

lifestyle and treatment prescribed by the doctor.

A diet for insulin resistance should be healthy and

balanced, with an emphasis on controlling blood glucose levels and

satiety with food that helps improve sensitivity to

insulin. Here is a sample meal plan that may be helpful for

individuals with insulin resistance:

Breakfast:

 ● Omelet with roasted pumpkin and spinach.

 ● Whole wheat toast.

 ● A cup of green tea.

intermediate snacks (optional):

 ● Greek yogurt with strawberries and honey.

 ● Nut milk with whole nuts or raw vegetables.

Lunch:

 ● Chicken steak with steamed vegetables (broccoli, carrots, beets).

 ● Quinoa or brown rice.

 ● Salad with avocado and olive-lemon dressing.

intermediate snacks (optional):

 ● Apple or pear with almonds.

 ● Cabbage juice.

Dinner:

 ● Baked fish (e.g. trout) with optional spices (garlic, lemon, rosemary).

 ● Roasted broccoli with olive oil and lemon juice.

 ● Sweet potato mashed potatoes.

Last breakfast (optional):

 ● Some peppers with hummus.

 ● A cup of low-fat yogurt with blueberries.

General Diet Guidelines:

Avoiding peeled foods: Try to avoid them financially

fortified foods rich in white sugar, white flour and processed foods

products.

Selection of complex carbohydrates: Prefer whole grains

foods (such as quinoa, rice and whole grain bread) over white carbohydrates.

Portion Control: Keep portion sizes under control,

to prevent excessive calorie consumption.

Protein and healthy fats: Include protein from chicken,

fish and eggs, as well as healthy fats from avocados, walnuts and olives

butter.

Fiber: Get enough fiber, such as vegetables, nuts and fruits.

Sugar control: Monitor your sugar consumption and try to

avoid fizzy drinks and sweet French foods.

Before starting a new diet, it is always a good idea to consult a doctor

or a nutritionist. They can provide you with individual guidance that they consider

your specific needs and health status.