The media rally cry of obesity as an epidemic has been getting louder and louder as each decade unfolds. The silent spread of metabolic dysfunction is a driving cause of this obesity. Researchers now point to insulin resistance as the underlying problem of metabolic dysfunction.
So how do medical experts define metabolic dysfunction or commonly called metabolic syndrome? The National Institutes of Health (NIH) guidelines define it as having 3 or more of the following risk factors, including any of these factors for which you are taking medication to control:
Obesity - A body mass index (BMI) of 30 or higher OR a large waistline (35 inches or greater for women and 40 inches or greater for men)
High triglyceride level - this is a type of fat measured in the blood during a standard lipid/cholesterol blood draw. 150 mg/dL or higher
Elevated fasting blood sugar - 100 mg/dL or higher OR if taking diabetes medication
Low HDL (high density lipid) cholesterol level - less than 40mg/dL in men or less than 50mg/dL in women. This is often referred to as “good cholesterol”
Increased blood pressure - 130/85 mmHg or higher, or diagnosed high blood pressure that requires medication
Metabolic syndrome is associated with the development of cardiovascular disease, diabetes, liver disease, kidney disease, and sleep apnea. The rates are similar among men and women and the occurrence increases as we get older. It is estimated that over 1 in 3 Amercians and over 50% of U.S. adults have some level of metabolic dysfunction. Preventing and reversing this dysfunction has become a public and individual health priority. Reducing risk factors is a great first step.
So how can you lower your risk of developing metabolic dysfunction or if you already have it, how can you reverse it?
- LOSE THE EXCESS WEIGHT
- CHANGE FOOD CHOICES AND HABITS
- EXERCISE
- ADDRESS INSULIN RESISTANCE AS A KEY UNDERLYING FACTOR
Understanding insulin resistance and hyperinsulinemia and why it matters
Before talking about insulin resistance it’s important to understand what insulin is and how it functions in the body. Most people hear the word insulin and think about diabetes medication or injections that they have seen used by a friend or relative. But insulin is an anabolic (growth) hormone that is naturally produced in our body. Insulin is a protein made in the pancreas and is secreted into the bloodstream. Insulin’s effect on our body is far reaching and affects many organs and functions. But for this article, we are solely addressing insulin as a metabolic gate-keeper in that it regulates blood glucose (sugar) and how our body uses and stores fuel. It matters because of its role in glucose conversion to fat and the subsequent fat storage on and inside our body.
Insulin resistance: When insulin is working effectively we are in balance. When cells stop responding to the action of insulin - metabolic dysfunction presents. Our body is resisting insulin and not allowing it to do its job of regulating glucose metabolism and excessive fat storage ensues. This is the definition of insulin resistance. Muscle, liver, fat tissue, and brain cell function are negatively implicated by insulin resistance. These cells need more and more insulin in order to get the same job done. The pancreas obliges (as long as it can) and more insulin is secreted into the bloodstream.
Hyperinsulinemia (high levels of insulin circulating): The pancreas is continuously making and pumping out higher amounts of insulin to try and compensate for the insulin resistance. Higher levels of insulin circulate in the body. These higher levels are needed to keep blood glucose in normal range. But eventually, the body can’t keep up and blood sugar becomes abnormally high. This is when prediabetes or even diabetes gets diagnosed. Additionally, insulin is an anabolic hormone. To put it bluntly, insulin is a fat storing hormone.
How can we fight insulin resistance?
By making lifestyle changes and mastering dietary and exercise changes, improvement in insulin sensitivity can be achieved. Sometimes medications can and should be added but the foundation remains education and lifestyle adjustment. Taking control of the controllable is a path that anyone can choose.
- Make dietary choices that don’t spike insulin. Avoid foods and beverages with sugar. Avoid simple carbohydrate foods that are lacking in natural fiber as these turn to sugar rapidly in the body during digestion. Avoid processed and packaged foods as these mostly contain processed flour with added sugar. Think of a serving of cold breakfast cereal and you get the picture.
- Use your muscles and move your body. Insulin receptor cells are numerously located on muscle cells. When you exercise and contract muscles, the body is able to clear blood glucose from the bloodstream without the use of insulin. This resistance training coupled with a dietary focus on foods that don’t spike insulin can put you in a position of power and control.
If you want to learn more about what you can do to improve your metabolic health, schedule an appointment with one our OrthoHealth doctors and dietitians. Call 847-324-3020 or respond to this email with OH in the subject line to learn more.
Arleen Temer-Wittcolf, Dietitian
