Insulin resistance is commonly associated with PCOS and affects about 50-70% of all patients. Insulin is a hormone secreted by our pancreas that regulates our blood sugar levels while also helping store glucose in our liver, fat, and muscles. With insulin resistance, the body doesn’t respond well to insulin, causing high levels of insulin in the blood. This high insulin level tries to keep the blood sugar normal, but over time, the body can’t keep up with it. People with insulin resistance can have different symptoms and health issues, and this happens because of differences in how their bodies work on a chemical level.

How insulin resistance affect your PCOS symptoms?

In PCOS patients, having insulin resistance can cause some bothersome symptoms, like feeling hungry often and struggling to lose weight. It can also mess up your menstrual cycle, making it irregular. When insulin levels are high, they can directly affect your ovaries, which are responsible for female hormone production and egg development. This can lead to an increase in male hormones (androgens) in your body. These high androgen levels can cause things like acne, unwanted hair growth, and irregular periods. Insulin also works together with another hormone called luteinizing hormone (LH) in the ovaries. This team-up can lead to even more androgen production, which can further worsen the symptoms of PCOS. Insulin resistance also cause an increase in LH secretion from the pituitary gland. Elevated LH levels relative to follicle-stimulating hormone (FSH) can disrupt normal ovarian function and lead to irregular ovulation. Moreover, too much insulin can interfere with the development of small sacs in your ovaries where eggs grow. This can lead to fertility problems and make it difficult to get pregnant.

Mechanism behind insulin resistance

Our body’s metabolic dance involves various hormones working together. When we eat, insulin takes the lead, regulating our processes. It teams up with growth hormone, IGF-1, and others to keep things in check. In fasting mode, different hormones step up. Glucagon helps release stored sugar, while catecholamines break down fat. Glucocorticoids contribute by breaking down fat and even muscles when needed. But sometimes, cells become resistant to insulin’s signals. This isn’t just about hormones; it’s often due to glitches within cells. Signals might not transmit correctly due to issues with proteins or genetics. Sometimes, cells struggle to transport sugar efficiently. In a nutshell, our body’s harmony relies on insulin and other hormones working hand in hand. Insulin resistance, often due to cell-level hiccups, can disrupt this balance.

Role of mitochondria

Mitochondria are like cellular powerhouses responsible for producing energy in the form of ATP. They are crucial for breaking down various fuel sources, such as fatty acids, to generate this energy. When mitochondria don’t function optimally, it can disrupt the body’s ability to manage glucose, leading to insulin resistance. Research conducted on individuals with insulin resistance, like those with type 2 diabetes, has consistently shown that there are issues with mitochondrial function. This suggests a strong link between mitochondrial dysfunction and insulin-related problems. Dysfunctional mitochondria can produce harmful molecules, including reactive oxygen species (ROS). When ROS production exceeds the body’s antioxidant defense system, oxidative stress occurs. This oxidative stress can hinder insulin signaling directly and damage cellular components such as DNA, lipids, and proteins. Scientists are still debating whether mitochondrial dysfunction is the root cause of insulin resistance or if it occurs as a result of insulin-related issues. It’s a bit like trying to determine whether the cart is pulling the horse or vice versa. Regardless of whether mitochondrial dysfunction is a cause or consequence, improving mitochondrial function appears to be a promising strategy to enhance insulin sensitivity. By making these cellular powerhouses work more efficiently, it might be possible to mitigate insulin resistance, particularly in conditions like PCOS.

Factors influencing insulin resistance

Multiple factors influence insulin production and resistance. Some of the important ones are listed below:

Diet

Diet plays a major role in regulating insulin production. The sensitivity of our cells to insulin can be influenced by the composition of our diet. If you consistently consume more calories than your body needs, it can lead to both high insulin levels and insulin resistance. This happens because the body is working overtime to manage the excess energy. At the same time, there’s an increase in triglyceride synthesis and fat storage, along with a decrease in the number of insulin receptors, making cells less responsive to insulin.

Diets high in fats, especially saturated and trans-fatty acids, are often associated with insulin resistance. The type of fatty acids we consume can affect the composition of our cell membranes, potentially influencing insulin sensitivity. Long-chain polyunsaturated fatty acids, found in foods like fish, are important for maintaining cell membrane fluidity and signaling.

High-carbohydrate diets can improve insulin sensitivity in the short term. However, the type of carbohydrates matters. Foods with a low glycemic index (GI), which releases glucose slowly, lead to lower insulin secretion compared to high-GI foods. Not all carbohydrates have the same impact on insulin – for instance, fructose tends to have a milder effect.

Fiber indirectly affects insulin by influencing gut activity, hormones, and fermentation in the colon. This can slow down the absorption of glucose and decrease insulin secretion. Resistant starch, a type of fiber, has been found to improve insulin sensitivity, reduce triglycerides, and enhance feelings of fullness.

Protein intake triggers insulin release, which supports anabolic processes and may contribute to feelings of satiety. It also stimulates the release of glucagon, which promotes the production of glucose.

Certain micronutrients, namely, zinc, and chromium have shown beneficial effects in reducing insulin resistance. Zinc is important for making and releasing insulin. It’s found in higher concentrations in the pancreas, where insulin is produced. Chromium deficiency has been linked to glucose problems and insulin resistance, especially in people receiving long-term intravenous nutrition. Chromium works by enhancing the activity of the insulin receptor.

Exercise and physical activity

Epidemiological studies have shown that regular physical activity significantly reduces insulin resistance and risk of type-2 diabetes. Clinical trials have confirmed that a lifestyle focused on exercise and other changes can reduce the risk of developing diabetes by 58%. Exercise helps the body take in glucose, which is essential for controlling blood sugar levels. It does this by increasing the movement of a protein called GLUT 4 to the cell’s surface and by boosting certain signals that help insulin work better. In simpler terms, exercise is a powerful way to lower your insulin resistance and diabetes risk and improve how your body handles sugar.

Stress

To date, there is ample evidence to support the strong relationship between stress and insulin resistance. Chronic psychological stress contribute to insulin resistance. When you’re stressed for a long time, your body releases stress hormones like cortisol and adrenaline. These hormones can make your cells less responsive to insulin. When your cells don’t respond well to insulin, it can lead to higher blood sugar levels, potentially increasing your risk of type 2 diabetes.

Moreover, chronic stress can also lead to unhealthy behaviors like overeating, poor food choices, and lack of physical activity, all of which can further worsen insulin resistance. Additionally, stress can trigger inflammation in the body, which is another factor linked to insulin resistance.

So, the relationship between chronic psychological stress and insulin resistance is complex, involving both hormonal and behavioral factors that can ultimately affect your body’s ability to regulate blood sugar levels properly. Managing stress through relaxation techniques, exercise, and a healthy lifestyle can help mitigate these effects and reduce the risk of insulin resistance and related health problems.

Sleep and Sleep Deprivation

Lack of sleep, both short-term and chronic, can affect our blood sugar and insulin levels. When we don’t get enough sleep, it can lead to higher fasting blood sugar levels, potentially increasing the risk of insulin resistance and diabetes. Chronic sleep deprivation has also been linked to weight gain, as it disrupts hormones that control appetite, making us feel hungrier.

Additionally, sleep quality matters. Conditions like obstructive sleep apnea, where breathing is interrupted during sleep, can lead to glucose problems, even if a person isn’t overweight. Treating sleep apnea can help improve glucose control.

In essence, both short-term and long-term sleep issues can mess with our blood sugar, appetite hormones, and overall health, potentially increasing the risk of insulin resistance and metabolic problems. It’s important to prioritize good sleep habits for better overall health.

Obesity

Although insulin resistance can affect both lean and obese people with PCOS, obesity does worsen the impact and extent of insulin resistance. Gaining excess weight, particularly when it accumulates around the abdominal region, is intricately associated with the development of insulin resistance. This insulin resistance is strongly correlated with obesity and is exacerbated by factors such as an expanding waistline. Visceral fat, the fat stored within the abdominal cavity, is a key player in this scenario. It is highly metabolically active, releasing fatty acids that disrupt insulin function, leading to impaired blood sugar control. Additionally, visceral fat secretes molecules that promote inflammation, further aggravating insulin resistance.

Personalized Nutrition with AI for Managing Insulin Resistance

Managing insulin resistance is a tough uphill climb, but do not worry, you do not have to do it alone. At Ashmi Health, we are there to help you in every stage of your journey to restore your hormonal balance. At Ashmi, we combine the fascinating worlds of nutrition, AI, and hormonal health. Thanks to advancements in AI, data science, and nutrition research, we now have answers to how specific nutrition uniquely affects your hormone levels. We strongly believe that personalized nutrition with the help of AI can be your powerful ally on this journey.

We list a few of the potential benefits of the Personalized Nutrition journey with us:

Getting Personal: Your health journey starts with understanding you. Your age, your unique biology, your daily routines, and even your food preferences – all these play a role in managing insulin resistance. Our algorithm can generate meaningful insights from your data and find solutions that are uniquely designed for you. And all of this information can be at your fingertips through an easy-to-use app.

Understanding Your Body: Ever wondered why some foods affect your blood sugar differently? Our app can dive deep into your data, including your genes, blood glucose levels, and how sensitive your body is to insulin. It’s like having a nutrition expert who knows you inside out.

Your Personalized Food Guide: Here’s where it gets exciting. Our app doesn’t just hand out generic diet plans. It crafts a food guide personalized just for you. It suggests foods and combinations that can help stabilize your blood sugar and boost your insulin sensitivity. Think of it as your secret recipe for better health.

Smart Adjustments: The journey doesn’t stop there. Our app can keep an eye on your progress. If a meal doesn’t sit well with your blood sugar, it adapts, suggesting a better choice next time. It’s like having a nutrition coach right in your pocket.

Support When You Need It: Beyond food advice, we offer support. The app reminds you to stick to your plan, recommend delicious and healthy recipes, and even keep track of what you eat using your phone or wearable device.

Learning Together: You’re not alone on this journey. We learn from your experiences. If your insulin sensitivity improves, we celebrate with you and fine-tune your plan for even better results. And if something’s not working, we will quickly find a new strategy.

Empowering Knowledge: Ever wanted to know why certain foods are better for managing insulin resistance? Our app can explain the science behind it all, making your journey more engaging and informative.

Easy Access: The best part? You can access all this guidance anytime, anywhere. It’s right there on your smartphone or computer, making it super convenient for your busy lifestyle.

So, if you’re ready to take charge of your health and manage insulin resistance in a way that’s as unique as you are, AI-driven personalized nutrition is your partner in this exciting journey. Get in touch with us, we would love to chat more.

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