It's the New Year, and relatives and friends haven't been together for a long time, so they suddenly chatted about wine and chatted with a startle: Then who is who, and why is blood sugar starting to rise at such a young age? I'm afraid I'm going to get diabetes, right? It doesn't seem to be very high? Oh, I heard it's insulin resistance!
In fact, the prevalence of insulin resistance** is not low, and the prevalence in diabetic patients remains high. According to the Expert Consensus on Clinical Issues Related to Insulin Resistance (2022 Edition), the standardized prevalence of insulin resistance in 25-year-olds** in China is 2922%。Due to various factors such as lifestyle, diet and genetic factors, about 1 3 percent of the population is facing varying degrees of insulin resistance, which puts them at high risk of developing prediabetes and even type 2 diabetes.
Insulin resistance, simply put, is that the body is not sensitive to insulin and needs more insulin to play a normal physiological role, resulting in an imbalance in blood sugar regulation, which in turn leads to diabetes, obesity, hypertension and other metabolic diseases. There are many causes of insulin resistance, and in addition to genetic factors, the main acquired factors are age, obesity, adipose tissue dysplasia, decreased skeletal muscle mass, insufficient exercise, nutritional imbalance, micronutrient deficiencies, circadian rhythm disorders, mental stress, drug use (including glucocorticoids, antipsychotics, etc.), and hyperglycemia. Among them, overweight and obesity are the most important acquired factors causing insulin resistance, especially visceral obesity.
So, how can we reclaim that foot into the abyss of diabetes? In terms of insulin resistance, sugar friends can start from many aspects such as diet, exercise, improving intestinal flora, drugs, and metabolic surgery.
One: Control the total calories of the diet. A low-carbohydrate, high-fiber, and whole-grain diet improves insulin resistance, and low glycemic index carbohydrates are superior to high glycemic index carbohydrates. The Mediterranean diet, the antihypertensive diet, and various intermittent fasts can improve insulin resistance. These diets emphasize a high intake of fruits, vegetables, legumes, nuts, fish, seafood, vegetable oils instead of animal oils in cooking, and especially olive oil. 2. Moderate exercise. Aerobic exercise is the most common form of exercise, and the consensus recommends that patients with insulin resistance maintain at least 150 minutes per week (30 minutes of exercise 5 days a week) of moderate intensity (50% 70% of maximum heart rate) aerobic exercise, such as walking, jogging, tai chi, cycling, fitness dancing, rhythmic gymnastics, etc. Three: Eliminate mental stress. To learn to deal effectively with stress in your life, you can try meditation, yoga, deep breathing exercises, progressive muscle relaxation training, and other methods to relieve psychological stress. At the same time, maintaining good social activities, developing hobbies, and seeking counseling or support in a timely manner can help reduce mental stress.
4. Quit smoking and limit alcohol. Smoking and drinking alcohol can increase insulin resistance. Quitting smoking is one of the most important measures. For people with diabetes, especially those who already develop insulin resistance, it is best to limit alcohol further or abstain from alcohol altogether.
5. Supplement minerals and trace elements. In the daily diet, sugar friends can appropriately increase minerals and trace elements, such as meat, seafood, cereals and nuts are rich in chromium; Green leafy vegetables, whole grains, nuts are good dietary magnesium; Seafood, red meat, offal and other foods are rich in zinc. Magnesium, chromium, and zinc participate in the process of glucose metabolism in the human body and have a positive effect on improving insulin sensitivity.
Others, such as improving intestinal flora, traditional Chinese medicine acupuncture, and acupuncture, are also considered effective ways of insulin resistance. It is important to note that for patients with severe obesity who are insulin-resistant, such as weight control with lifestyle interventions combined with bariatric drugs, metabolic surgery can be performed with a full assessment of the risks and benefits. Surgery should be performed in an experienced multidisciplinary team to prevent complications and allow patients to be managed effectively in the long term.
In conclusion, on the road to insulin resistance, prevention and control of diabetes, we need to develop a comprehensive and personalized plan. Long-term establishment and maintenance of a healthy lifestyle is the only way to effectively resist the invasion of insulin resistance. Insulin resistance