• By Sani
• 10 September

How can I prevent or reverse insulin resistance and prediabetes?

Insulin resistance occurs when cells in your body do not respond well to insulin. Insulin is the key that allows glucose to move from the blood into cells where it is used for energy. With insulin resistance, it takes more insulin to complete this process. To make up for insulin resistance, the pancreas secretes more insulin. This helps maintain normal blood glucose levels.

You can have insulin resistance before you are diagnosed with prediabetes. That’s because, initially, your body will try to make up for insulin resistance. It does this by making more insulin to maintain normal blood glucose levels. Over time, however, your pancreas may no longer be able to produce enough insulin to overcome insulin resistance. This can lead to higher-than-normal blood glucose levels. When this happens, you have prediabetes.

How do you know if you have prediabetes?

Unfortunately, prediabetes has no symptoms. As a result, most people will not know they have it unless they are screened. Screening can entail Fasting blood sugar test, Oral glucose tolerance test and Haemoglobin A1c test.

Screening guidelines for prediabetes/diabetes

Everyone should be screened by age 35, Repeat screening every three years if results are normal. Screen more frequently if risk factors exist, If you have risk factors, get screened before age 35 per your doctor's recommendation.

Signs of insulin resistance include:

• Darkening of the skin around the armpits
• Darkening of the skin around the side and back of the neck
• Insulin resistance left unmanaged can also lead to diabetes as well other metabolic complications
• Non-alcoholic fatty liver disease
• Elevated cholesterol and triglyceride levels
• High blood pressure
• Heart disease

Risk factors for prediabetes and insulin resistance

Certain risk factors increase your risk for insulin resistance and prediabetes. These should be discussed with your doctor so you can be screened and monitored properly. These include:

• History of gestational diabetes
• Overweight or obesity
• Eating a diet high in processed foods
• Sedentary lifestyle
• Polycystic ovary syndrome (PCOS)
• Family history with a first-degree relative having diabetes
• Obstructive sleep apnea

How to prevent and treat prediabetes and insulin resistance

You can prevent and even reverse insulin resistance as well as prediabetes by adopting healthy lifestyle habits. The key is to start these changes early on. Once you have diabetes, it can be very difficult to reverse.

Diabetes medications are not prescribed until you have been diagnosed with diabetes. There are many classes of medications that work differently to achieve normal glucose levels. Some of these function by increasing your body's sensitivity to insulin.

Prediabetes and insulin prevention lifestyle changes

• Regular exercise- Include a combination of light aerobics and strength training
• Lose weight - As little as a 7% reduction in weight can lower your risk dramatically
• Eat healthy- Reduce processed foods and foods high in sugar and carbohydrates. Use the Diabetes Plate Method. This entails filling half your plate with non-starchy vegetables, one-quarter with lean proteins, and one-quarter with carbohydrates such as whole grains, beans and legumes, fruits and dried fruit, and dairy products like milk and yogurt
• Get adequate sleep
• Quit smoking
• Manage sleep apnea-If you suspect you have sleep apnea, get evaluated by your doctor and get treated

Diabetes symptoms

If your condition progresses to diabetes, you may experience the following symptoms. You should see your doctor right away if you have these symptoms:

• Excessive urination
• Excessive hunger
• Blurring vision
• Excessive thirst
• Fatigue
• Numbness in the feet