by Elizabeth Magee, RD, LRD
The past 2 weeks I have had a bunch of random questions about insulin resistance. From how do I know if I have it, to what is it, to is it the same as pre-diabetes? I could not figure out why there was such a sudden interest in people asking me this until I finally saw a commercial talking about a supplement that helps with insulin resistance and of course weight loss. It must be a very magical little pill!
But could treating insulin resistance or weight loss be as simple as taking a pill?
I wish. Ha! A lot of us wish. Some things just can’t be fixed that way.
For those wondering what insulin resistance is, we’ll start with this first. Insulin is a hormone we all have and it basically allows our cells to soak up glucose so we can use it for energy. If you have insulin resistance, you have worked up a tolerance to insulin, so your pancreas needs to make more. Since our bodies are smart, it’s not an issue for your pancreas to kick in for extra support. The problem comes when your body has to do it for a long period of time. That exhausts your pancreas, and it will no longer be able to keep up. That is when it becomes a problem. Now your blood sugars are higher, and that is when we are at risk for pre-diabetes or Type 2 diabetes. Bugger.
Higher blood sugars can cause symptoms of Type 2 Diabetes (frequent urination, increased thirst, weight loss, blurred vision, skin tags, and acanthosis nigricans (darkening of the skin commonly around the neck). But, more often than not, pre-diabetes has no symptoms! Going to your primary care provider for a wellness visit and getting labs to show your blood sugar is highly recommended.
Insulin resistance can interfere with the insulin you’re taking if you are Type 1, by simply requiring more insulin. But insulin resistance is not a cause of Type 1. That’s reserved for Type 2. Thankfully, there are meds your doctor can prescribe you to try to help with insulin resistance and diabetes.
But supplements to help with insulin resistance (and weight loss)? I’m not sold.
LUCKY FOR YOU, I have some other options that are more likely to help:
- Physical activity: can help reduce both short and long-term insulin resistance. The fun part here is that everyone can benefit from physical activity – you don’t have to wait until you have insulin resistance or diabetes to start moving your body! You can start today!! Work up to 30 minutes a day – you can always add more if you like. Have your kids, spouse, neighbor, friends join you!
- Losing weight: never an easy task but effective for so many conditions (hint: physical activity will help with this)
- A balanced diet: this will help with the weight loss part and good nutrition for you overall. It can help control blood sugars too! You don’t need to cut out carbs, but you do need to choose the right ones (whole grains, fruits, veggies).
Exercise and eating right for the win, once again. It's not exciting or easy, but it is tried and true!! Make small changes where you can. Try new things, give up old things. It takes work, but that work can really pay off and that’s something you’ll be able to appreciate!
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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