Insulin resistance: what it is and why it matters

Insulin resistance means your body doesn’t respond well to insulin, the hormone that moves glucose from blood into cells. When cells ignore insulin, blood sugar rises and the pancreas makes more insulin. Over time that extra work can lead to prediabetes, type 2 diabetes, weight gain, and higher heart risk. The good news: you can change insulin sensitivity with simple, everyday moves.

What causes insulin resistance?

There’s no single cause. Carrying extra belly fat is a major driver because abdominal fat releases substances that interfere with insulin. A sedentary lifestyle reduces muscles’ ability to take up glucose. Diets high in refined carbs and sugary drinks push insulin levels up repeatedly. Poor sleep, chronic stress, smoking, and some medications also worsen sensitivity. Genes matter too—family history can raise your risk but doesn’t decide your future.

How to spot it and when to get tested

Early signs are subtle: stubborn belly fat, high blood pressure, tiredness after meals, and trouble losing weight. Skin changes like dark patches on the neck or armpits (acanthosis nigricans) can appear. The standard checks are fasting glucose, HbA1c, and sometimes fasting insulin or an oral glucose tolerance test. Ask your doctor if you have risk factors: overweight, family history, PCOS, or gestational diabetes history.

Practical steps to improve insulin sensitivity

Make food choices that lower insulin spikes: pick whole grains, beans, vegetables, and lean protein. Add fiber and healthy fats (olive oil, nuts) to slow carbohydrates. Watch portion sizes and reduce sugary drinks and snacks. Move more: strength training and brisk walking both help muscles use glucose better. Aim for resistance training 2–3 times weekly and daily walks after meals when possible.

Sleep and stress matter. Try to get 7–8 hours a night and use simple stress tools—short walks, breathing, or stepping away from screens. Limit alcohol and quit smoking—both harm insulin action. If you’re overweight, losing 5–10% of your body weight often makes a big difference in sensitivity.

Medications can help when lifestyle alone isn’t enough. Metformin is commonly used to lower blood sugar and improve insulin action, especially in prediabetes and type 2 diabetes. Your doctor may recommend it based on your tests and risk. Never start or stop meds without medical advice.

Small changes add up. Start with one habit—short daily walks, swapping sugary drinks for water, or adding a veggie to every meal. Track progress with regular lab tests and follow-up with your healthcare provider. If you have questions about testing, treatment, or how to start, talk to your doctor or a registered dietitian. Better insulin sensitivity is possible and it starts with actions you can take today.