Insulin resistance is a condition in which the body’s cells become less responsive to the hormone insulin. Insulin helps move glucose (sugar) from the bloodstream into cells to be used for energy. When the cells resist insulin’s signal, the body needs to produce more insulin to keep blood sugar levels in balance.

Over time, this can lead to high blood sugar and increase the risk of type 2 diabetes, prediabetes, heart disease, and other health issues.

Causes of Insulin Resistance

• Being overweight or obese, especially with belly fat
• Physical inactivity
• Unhealthy diet high in sugar and refined carbs
• Chronic stress or poor sleep
• Hormonal disorders like PCOS (polycystic ovary syndrome)
• Family history of diabetes
• Certain medications (e.g., steroids)
• Aging

Common Signs and Symptoms

Insulin resistance often has no noticeable symptoms at first, but possible signs may include:

• Fatigue, especially after meals
• Frequent hunger or sugar cravings
• Weight gain, particularly around the abdomen
• Difficulty losing weight
• Dark patches of skin (acanthosis nigricans), often on the neck or armpits
• Increased blood pressure or cholesterol levels
• Irregular menstrual cycles in women (especially with PCOS)
• Elevated blood sugar or insulin levels on lab tests

How It Is Diagnosed

• Fasting blood glucose test
• HbA1c test (average blood sugar)
• Fasting insulin levels
• HOMA-IR score (a calculation of insulin resistance)
• Glucose tolerance test

Health Risks of Insulin Resistance

If not addressed, insulin resistance can lead to:

• Type 2 diabetes
• Prediabetes
• High blood pressure
• Heart disease
• Fatty liver disease (NAFLD)
• PCOS in women

How to Improve Insulin Sensitivity

• Exercise regularly – both aerobic and strength training
• Lose excess weight, especially belly fat
• Eat a low-glycemic, high-fiber diet
• Avoid sugary drinks and processed carbs
• Sleep 7–9 hours per night
• Manage stress through relaxation or mindfulness
• Consider medications like metformin if prescribed by your doctor