So how does insulin resistance appear?

Speaking of insulin resistance, we have to introduce the concept of metabolic syndrome. On April 14, 2005, the International Diabetes Federation promulgated the definition of metabolic syndrome. This is also the first definition of metabolic syndrome in the international academic community: Metabolism The syndrome is a group of syndromes that occur clinically due to metabolic disorders of proteins, fats, carbohydrates and other substances in the human body under the combined action of genetic factors and environmental factors, which is called metabolic syndrome. It can also be said to be a collective term for a variety of syndromes characterized by metabolic disorders, usually including abdominal obesity, hyperlipidemia, and insulin resistance. Later, it was revised to include immune and inflammatory dysfunction, increased oxidative stress, increased coagulation components, and vascular Endothelial dysfunction, abnormal vascular structure and other mechanisms, accompanied by the aggravation of atherosclerosis. It can be seen that insulin resistance is a type of metabolic syndrome, and the core of metabolic syndrome is insulin resistance, which is also the most basic functional disorder. Generally speaking, metabolic syndrome appears decades earlier than clinical diseases. Therefore, if we can achieve early monitoring and early prevention, then I believe that the number of people with diabetes, dyslipidemia, and obesity in our country will be greatly reduced. This article answers the following questions: How does insulin resistance occur? How does hyperinsulinemia caused by insulin resistance cause metabolic syndrome? What are the various environments and inducing factors that cause insulin resistance? What are the specific intervention plans? So how does insulin resistance appear? If you feel cold, your body will shiver to generate more heat to resist the cold; if you feel hot, your body will cool down by sweating. Adaptation is a prerequisite for survival. If our body feels uncomfortable with the current environment, our body will develop resistance in order to adapt to the environment. The same is true for insulin resistance. Carbohydrates are digested and absorbed into the bloodstream in the small intestine and require the help of hormones to utilize them. Hormones work like a key to a lock. When insulin (the key) no longer matches the receptor (the lock), cells become insulin resistant. When the match is low, the gate does not open fully, and as a result, less glucose enters the cell. The cell senses that there is not enough glucose inside it, and glucose is piling up outside. There is not enough glucose in the cell and it needs more glucose. To replenish glucose, the body makes (secrets) more key (insulin). But the match remains low, more gates are opened, and the amount of glucose entering the cell remains normal. Suppose that under normal circumstances the body makes 10 keys, each key opens a door and allows two glucose molecules to enter the cell. 10 keys can allow 20 glucose molecules to enter the cell. When the body is insulin resistant, one key cannot fully open the door and can only allow one glucose molecule to enter the cell. 10 keys can only allow 10 glucose molecules to enter the cell. To replenish glucose, we need to make 20 keys. There are now 20 glucose molecules entering the cell, simply because the number of keys has increased. Due to insulin resistance, insulin levels increase, increasing the amount of glucose entering cells. The price, however, is rising insulin levels. Why should we care about this? Because insulin resistance leads to elevated insulin levels, many health problems arise. The higher the insulin level, the more severe the insulin resistance. The more severe the insulin resistance, the higher the insulin levels. This happens over and over again, forming a vicious cycle. One factor reinforces the effect of the other until insulin levels rise to extreme levels. How does hyperinsulinemia caused by insulin resistance cause metabolic syndrome? 1. When excess sugar in the blood cannot enter cells, hyperinsulinemia will occur, which will increase the synthesis of triglycerides in the liver and inhibit the synthesis of high-density lipoprotein cholesterol. Therefore, the first sign of insulin resistance is when triglyceride levels rise in blood tests; 2. Insulin resistance affects the pancreas, which ultimately leads to accelerated β-cell apoptosis in individuals who are genetically susceptible to diabetes, further reducing insulin secretion. ; 3. Up to 50% of people with hypertension may be insulin resistant, because hyperinsulinemia stimulates the activity of the sympathetic nervous system, increases blood pressure, increases sodium reabsorption in the renal tubules, increases blood volume, and changes sodium in the body. The distribution of potassium ions changes the transport of calcium ions in smooth muscle cells, causing the concentration of sodium and calcium in cells to increase, leading to an increase in peripheral resistance; 4. High insulin levels in women lead to an increase in testosterone in the body, which affects body weight and causes fat accumulation in the body. Middle section; 5. Visceral fat accumulation is the main cause of insulin resistance, and hyperinsulinemia will aggravate visceral fat accumulation. What are the various environments and inducing factors that cause insulin resistance? 1. Genetic factors, that is, if you have insulin resistance, diabetes and other problems in your family, you are more likely to get the disease; 2. Long-term anxiety and stress make cortisol levels high for a long time, leading to increased glucose levels, and subsequently Insulin levels rise accordingly. Elevated insulin levels are a major contributor to weight gain. 3. Obesity is the main cause of insulin resistance, especially central obesity (abdominal obesity). The secretion of inflammatory factors from adipocytes can cause chronic inflammation. Adipose tissue inflammation is the main cause of insulin resistance and type 2 diabetes. Fat accumulation in the pancreas can cause dysfunction of pancreatic β-cells. Inflammation caused by overnutrition manifests as chronic inflammation, which is different from inflammation caused by infection. This is mainly related to long-term lack of exercise and excessive dietary energy intake. 80% of type 2 diabetes patients are accompanied by obesity when diagnosed. 4. Inflammation Chronic inflammation caused by various reasons in the body plays an important role in the occurrence and development of insulin resistance and diabetes. 5. Lack of certain nutrients, such as chromium and vanadium. 6. Diets high in refined sugar, high carbohydrates, high in saturated fatty acids, high in trans fats, and low in fiber and nutrients will lead to insulin resistance at the cell membrane level, which in turn will cause hyperinsulinemia and fatty acid deficiency in the body. Oxidative disorders, increased inflammatory cytokines, decreased adiponectin, and dysfunction of adrenal, thyroid, and sex steroid hormones occur. 7. Bad lifestyle: Smoking, sedentary work style, lack of exercise, etc. Lack of aerobic exercise will increase the levels of resistin and inflammatory adipokines in the body and increase the risk of insulin resistance. Smoking can worsen the condition of insulin resistance in susceptible individuals, so smoking is particularly harmful to susceptible individuals. 8. Toxin exposure Toxins such as toxic metals and xenobiotics can cause insulin resistance. 9. Chronic lack of sleep or insomnia. Sleep deprivation is the body’s behavioral response to high levels of stress. Long-term sleep deprivation can lead to insomnia and insulin resistance. What are the specific intervention plans? Lifestyle: 1. Exercise and insist on doing a moderate amount of aerobic exercise to burn fat and speed up the basal metabolic rate; 2. Lose weight. Significant improvement can be seen by losing 5%-10% of the accident weight; for details, please refer to my article
Diet: 1. Eat foods with low glycemic load and avoid sweets and highly processed foods. Foods containing the following sugars can be taken away from your menu, such as sucrose, glucose, fructose, maltose, dextrose, molasses, hydrolyzed starch, honey, invert sugar, glucose fructose, high fructose corn syrup, brown sugar, corn Sweeteners, maple syrup, caramel syrup, palm syrup and agave syrup. There are also some desserts, such as cakes, puddings, cookies, jam tarts, mousse, ice cream, candies and lumps, as well as some sweet drinks. Choose whole wheat and whole grain foods as staple foods, which have higher vitamin and dietary fiber content, such as whole grain rice, wheat, corn, barley, oats, rye, black rice, sorghum, highland barley, yellow rice, millet, corn, and buckwheat , barley, etc., miscellaneous beans such as adzuki beans, kidney beans, mung beans, peas, chickpeas, broad beans, etc.; potatoes such as potatoes (potatoes), sweet potatoes, taro, yams and cassava, etc.; Eat more colorful vegetables (one serving a day Jin, at least half of which are dark green vegetables) and an appropriate amount of fruits (200-350g/d). 2. Eating protein and carbohydrates together can help stabilize blood sugar levels; 3. Dietary fiber. Dietary fiber plays an important role in affecting insulin and glucose responses. Dietary fiber can slow down gastric emptying and inhibit starch degradation in the upper small intestine, thereby effectively reducing the concentration of insulin in the blood. Highly absorbent fiber can help control appetite and is beneficial in maintaining body shape. The best sources of dietary fiber are mixed: oats, lentils, beans, seeds, fruits, and fresh or lightly heat-processed vegetables. 4. Fat. Eat monounsaturated and polyunsaturated fats. Such as nuts, olive oil, tea oil, flaxseed oil, etc. 5. Fructose intake. Try to reduce your fructose intake from other foods except from fruits. Intake of some functional nutrients: such as w-3 fatty acids, chromium, magnesium, zinc, selenium, manganese, alpha-lipoic acid, B vitamins, cinnamon powder, vitamin D, antioxidants, coenzyme Q10, etc.