Insulin Resistance: What It Is and How to Improve It

How insulin normally works

After you eat, the pancreas releases insulin, which acts like a key letting glucose into muscle, fat and liver cells. In insulin resistance, cells respond less well, so the pancreas makes more insulin to compensate. Eventually it may not keep up, and blood sugar rises.

Risk factors and signs

• Excess fat around the waist
• Physical inactivity
• Family history of type 2 diabetes
• Polycystic ovary syndrome (PCOS)
• High triglycerides, low HDL, high blood pressure
• Skin tags or dark skin patches (acanthosis nigricans)

Improving insulin sensitivity

• Regular exercise — both aerobic and strength training — is one of the most powerful tools.
• Reduce waist size through gradual weight loss if needed.
• Eat more fibre and fewer refined carbohydrates and sugary drinks.
• Sleep 7–9 hours.
• Manage stress and avoid smoking.

Testing

There's no single routine test for insulin resistance. Doctors usually look at fasting glucose, A1C, triglycerides, HDL, blood pressure and waist size together. Ask your doctor which tests suit you.

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