Understanding Insulin Resistance and how it can cause fatigue and weight gain.

Have you ever wondered why you might feel tired all the time or why those stubborn kilo's just won't come off?

The answer might lie in a common yet often misunderstood condition known as insulin resistance. In this easy to understand guide, we'll explore what insulin resistance is, how it causes fatigue and weight gain, and what you can do to manage it effectively.

What is Insulin Resistance and Why Does it Happen?

Insulin resistance occurs when your body's cells don't respond well to insulin, a hormone that helps regulate blood sugar levels. This loss of blood sugar control increases the risk of developing type 2 diabetes. Most cases of insulin resistance are linked to a high sugar / high carbohydrate diet over a long period of time and a lack of exercise.

When your cells become resistant to insulin (i.e. they push it away and don't let it into the cell) your body produces more insulin and try's harder to get glucose into your cells. Over time, this can lead to elevated blood sugar levels and a host of health issues.

Signs and Symptoms of Insulin Resistance

Insulin resistance develops slowly and often with few early warning signs. However, some symptoms to watch for include:

• Weight gain, particularly around the belly
• Sugar cravings
• Persistent hunger
• Sleepiness after meals
• Fatigue
• Increased thirst
• Frequent need to urinate at night
• High blood pressure
• Abnormal cholesterol levels
• Brain fog
• Blurred vision
• Fatty liver

Causes of Insulin Resistance

The main culprits behind insulin resistance are regular consumption of sugars and refined carbohydrates over a long period of time and a lack of exercise. High carbohydrate and high sugar diets can lead to frequent spikes in blood sugar, prompting your body to produce more insulin. Over time, your cells become less responsive to insulin, leading to resistance.

Lack of physical activity only makes the problem worse because exercise helps your muscles use glucose more effectively.

How to Prevent or Reduce Insulin Resistance

The key to managing insulin resistance and restoring your health lies in making dietary and lifestyle changes.

Here are some effective strategies to improve insulin sensitivity:

• Do not snack: Enjoy three meals per day. Having a break between meals helps your body to manage insulin levels better. In some cases, intermittent fasting, such as skipping breakfast, can be very beneficial.
• Adopting a healthy low-carb diet focused on the Carefree Three: Fibre, Protein and Healthy fats, can help manage blood sugar levels and reduce insulin resistance.
• Prioritise sleep. Getting enough quality sleep is crucial for maintaining hormonal balance and reducing insulin resistance.
• Reduce Stress. Chronic stress can lead to elevated cortisol levels, which can worsen insulin resistance. Incorporate stress-reducing activities such as meditation, prayer, pilates, or deep breathing exercises into your daily routine.
• Get enough nutrients. Ensure you're getting sufficient amounts of key nutrients from the food you eat for example, vitamin D, thiamine (B1), magnesium, and zinc, which are important for insulin sensitivity and overall health.

Let's go!

Understanding insulin resistance is the first step toward managing it. By recognising the signs and making positive changes to your diet and lifestyle, you can take control of your health. Start today by incorporating these tips and watch as your energy levels increase, and those extra kilos begin to melt away.

Learn more about insulin resistance and how to manage it effectively by speaking with a nutritionist. Book your free 20-minute nutrition consultation now and start your journey to better energy levels and lasting weight loss. Click below to schedule your consultation.