Wellbeing Daily: Fight Insulin Resistance Before It’s Too Late

👤 By Saikat Pal

Why Insulin Resistance Matters

Insulin resistance develops quietly when your body no longer responds effectively to insulin—the hormone that regulates blood sugar. Over time, this silent condition can lead to prediabetes, type 2 diabetes, heart disease, fatty liver, and kidney complications.

It gives no obvious early warnings, which makes awareness vital.

Early Warning Signs

Watch your body for these subtle signs:

• Constant fatigue despite rest

• Unexplained weight gain (especially belly fat)

• Frequent cravings for sugar or carbs

• Dark, velvety skin patches (acanthosis nigricans)

• High blood pressure, cholesterol, or triglycerides

Risk Factors

You may be at higher risk if you have:

• Sedentary lifestyle and unhealthy diet

• Smoking or frequent second-hand smoke exposure

• Family history of diabetes

• Abdominal obesity (waistline fat is a strong predictor)

• Polycystic ovary syndrome (PCOS) or past gestational diabetes

Recent surveys show 65% of women in Kerala and over 60% in Punjab and Tamil Nadu have abdominal obesity—a warning call for the nation.

Diagnosis at the Doctor’s Office

Doctors usually confirm insulin resistance with:

• HbA1C test (5.7–6.4% = prediabetes)

• Fasting plasma glucose (100–125 mg/dL)

• Oral glucose tolerance test (OGTT)

• Lipid panel (for cholesterol and triglycerides)

Health Risks If Ignored

Unchecked insulin resistance can lead to:

• Cardiovascular disease (heart attack, stroke)

• Fatty liver disease (MASLD)

• Metabolic syndrome

• Kidney damage

• Nerve problems (neuropathy)

Lifestyle Steps to Reverse Risk

The encouraging news: insulin resistance is largely reversible. Practical steps include:

• Eating whole foods—vegetables, proteins, healthy fats, whole grains

• Cutting out processed foods, added sugar, and refined carbs

• Exercising at least 150 minutes per week plus strength training

• Losing just 5–7% of body weight if overweight

• Prioritizing 7–8 hours of sleep

• Managing stress with breathing, mindfulness, or yoga

When Medication Helps

Doctors may prescribe:

• Metformin for prediabetes with proven benefits

• GLP-1 receptor agonists or SGLT2 inhibitors for blood sugar management

• Blood pressure and cholesterol medicines for heart protection

Children and Teens at Risk

Childhood insulin resistance is rising due to sedentary habits and poor diet. Prevention starts with encouraging active play, balanced meals, adequate sleep, and reduced screen time. Children who are overweight and have family risk factors should be screened early.

What Research Shows

The Diabetes Prevention Program (DPP) demonstrated that modest weight loss plus daily exercise lowered diabetes risk by 58%. Lifestyle remains the strongest tool for prevention.

Take Action Today

Awareness is the first step, but action is the key. Get tested, move your body, shift to whole foods, sleep well, and manage stress. Small daily steps can protect you from future complications and ensure long-term health.

Stay connected to Wellbeing Daily for science-backed insights to live better, one day at a time.