Insulin resistance is a condition that affects your body’s ability to use insulin effectively and may be linked to several other health issues. Some dietary and lifestyle habits can help prevent insulin resistance.

Insulin is an important hormone that regulates several processes in your body.

Problems with this hormone are at the heart of many health conditions.

Insulin resistance is common, affecting roughly 45% of adults worldwide. It occurs when cells stop responding properly to insulin and do not regulate glucose levels naturally.

However, certain eating habits and lifestyle habits can dramatically improve or help prevent this condition.

Insulin is a hormone produced in the pancreas. It regulates the amount of nutrients circulating in the bloodstream and helps the body regulate blood sugar levels.

Although insulin is mostly involved in balancing blood sugar, it also affects fat and protein metabolism. When you eat a meal that contains carbs, the amount of sugar in your bloodstream increases.

The cells in your pancreas sense this increase and release insulin into your blood. Insulin then travels around your bloodstream, telling your cells to pick up sugar from your blood.

This process helps regulate blood sugar levels and prevent high blood sugar, which can lead to complications in many areas of your body over time, including on your heart, eyes, and kidneys.

However, cells sometimes stop responding to insulin correctly. This is called insulin resistance.

When you have this condition, your pancreas produces even more insulin to lower your blood sugar levels. This leads to high insulin levels in your blood, known as hyperinsulinemia.

Over time, your cells may become increasingly resistant to insulin, resulting in a rise in both insulin and blood sugar levels.

If your blood sugars raise too high, that can lead to type 2 diabetes. Insulin resistance is a common risk factor for this type of diabetes.

Insulin resistance vs insulin sensisity

Insulin resistance and insulin sensitivity are related, but they do not mean the same thing.

If you have insulin resistance, you have low insulin sensitivity. Conversely, if you are sensitive to insulin, you have low insulin resistance.

While insulin resistance is harmful to your health, increased insulin sensitivity is beneficial.

Many factors contribute to insulin resistance. This may include:

  • increased levels of free fatty acids in your blood, which can cause cells to stop responding properly to insulin
  • eating too many calories
  • weight gain and obesity
  • consuming excessive fructose, including added sugars not sugar sources like fruit
  • chronic inflammation in your body
  • inactivity
  • disruptions in your gut health that may lead to metabolic issues and insulin resistance

A doctor can use several methods to determine whether you have insulin resistance.

  • Insulin levels: Evaluating your insulin levels when you haven’t eaten
  • HOMA-IR test: This can estimate insulin resistance based on your blood sugar and insulin levels
  • Oral glucose tolerance test: This can assess insulin resistance based on glucose levels

Insulin resistance can affect many parts of your body, beyond just leading to higher glucose levels and possibly prediabetes and type 2 diabetes.

This may include:

You may take several steps to help reduce insulin resistance, possibly reversing it. The American Diabetes Association (ADA) suggests physical activity and weight management as two key ways. Other ways may also include:

  • Establish an exercise routine: Physical activity may be the single easiest way to improve insulin sensitivity and decrease how resistant you may be to insulin.
  • Be honest about weight management: Exercise and other methods are key to targeting obesity and any fat that accumulates around your main organs.
  • Reduce sugar intake: Try to reduce your intake of added sugars, especially from sugar-sweetened beverages.
  • Develop a healthy eating plan: Eat a diet that consists mostly of whole, unprocessed foods and includes plenty of nuts and fatty fish.
  • Consume omega-3 fatty acids: These fats may reduce insulin resistance and lower blood triglyceride levels (37).
  • Consider supplements: Though more research is needed, some studies suggest that berberine may enhance insulin sensitivity and support blood sugar regulation. Magnesium supplements may be helpful for some people.
  • Improve sleep: Some evidence suggests that poor sleep causes insulin resistance, so improving sleep quality should help.
  • Manage stress: Research suggests that chronic stress may contribute to the development of insulin resistance. Therefore, stress reduction techniques such as yoga and meditation may be beneficial.
  • Quit smoking, if you do: Tobacco smoking can cause insulin resistance, and quitting should help.

Most of the habits on this list are also tied to better overall health and protection against chronic disease.

You can discuss insulin resistance and ways to improve your insulin levels with your healthcare team.

Insulin resistance may be one of the key drivers of many chronic conditions, including type 2 diabetes.

You can improve this condition through lifestyle measures such as eating a balanced diet, staying active, and trying to maintain a moderate body weight.

Preventing insulin resistance may be among the most effective ways to live a longer, healthier life.