Insulin Resistance and Aging

What Is Insulin Resistance?

Insulin resistance is a common metabolic issue both globally and in Turkey. It is especially prevalent in men between the ages of 40 and 45, with an occurrence rate of around 40%, while in women, it most commonly appears between the ages of 45 and 50. Individuals who experience continuous weight gain, have difficulty losing weight, or frequently crave sweets should consult a doctor.

How Does Insulin Resistance Develop?

Insulin is a vital hormone produced in the pancreas that regulates blood glucose levels. When blood sugar rises, the pancreas secretes insulin to help transport glucose into the cells. However, when insulin resistance develops, insulin receptors in the cells become less sensitive to insulin. As a result:

• Cells cannot absorb enough glucose, leading to low energy and increased appetite.
• The body compensates by producing 2–3 times more insulin to move glucose into cells.
• Excess insulin promotes fat storage, resulting in weight gain.
• İnsülin direnci tedavi edilmediği takdirde uzun vadede tip 2 diyabet geliştirme riskini önemli ölçüde artırır.

What Are the Symptoms of Insulin Resistance?

To determine whether you have insulin resistance, specific blood tests are needed. These include fasting blood glucose and insulin levels.

• Fasting blood glucose should ideally be below 100 mg/dL.
• If fasting glucose is 95 mg/dL and insulin is above 13, insulin resistance may be suspected.
• If blood glucose is 105 mg/dL and insulin is around 20, this indicates a more severe case of insulin resistance.

Additional Criteria Indicating Insulin Resistance

If you meet at least three of the following criteria, you may be diagnosed with insulin resistance syndrome or metabolic syndrome:

✔ Body Mass Index (BMI) over 30
✔ Low HDL (good cholesterol) – under 50 mg/dL for women and under 40 mg/dL for men
✔ Triglyceride levels over 150 mg/dL
✔ Fasting blood glucose higher than 100 mg/dL
✔ High blood pressure
✔ Waist circumference over 102 cm in men or 88 cm in women
✔ Symptoms of hypoglycemia such as sudden hunger, fatigue, and dizziness

Nutrition and Diet Recommendations for Insulin Resistance

The most effective way to manage insulin resistance is through a healthy diet and regular exercise. Even losing just 10% of your body weight can significantly reduce insulin resistance.

Nutrition Tips:

• Consume whole grains, vegetables, fruits, legumes, and low-fat dairy in a balanced way.
• Prefer foods with a low glycemic index.
• Carbohydrate intake should be controlled to maintain glycemic balance.
• Sugar alcohols and sweeteners may be consumed within daily recommended limits.

High Glycemic Index Foods to Avoid:

• Refined sugars (sucrose, glucose, maltose)
• Jams, marmalade, molasses, honey
• Desserts, cakes, pastries, cookies
• White bread, white rice, pasta
• Corn and corn-based products (cornbread, cereal)
• Biscuits, chocolate, wafers
• Packaged fruit juices and soft drinks
• Potatoes and beetroot
• High-sugar fruits (bananas, grapes, figs, melons, watermelons)

The Importance of Exercise and Physical Activity

Exercise improves insulin sensitivity and helps regulate blood sugar. Therefore:

• During weight loss, walking for a total of 200 minutes per week, especially about an hour after meals, is recommended.
• During the weight maintenance phase, aim for at least 150 minutes of exercise per week.

İnsülin direnci, vücudun kan dolaşımından gelen şekeri, yağı ve proteini verimli bir şekilde işlemesini engeller. Karaciğer ve kaslar bu besinleri enerjiye dönüştüremediğinden, kan şekeri yüksek kalır ve hücreler ihtiyaç duydukları yakıttan mahrum kalır. Sonuç olarak, vücut bol miktarda besin varlığında bile yorgunluk yaşar.

This leads to increased cravings for high-sugar, high-calorie foods like pasta, baked goods, and alcohol, creating a vicious cycle. Overproduction of insulin (hyperinsulinemia) worsens the metabolic state. Over time, abdominal fat increases, triglyceride and post-meal blood glucose levels rise, and blood pressure goes up. This entire process contributes to premature aging and metabolic disorders.

In the long term, LDL (bad) cholesterol increases while HDL (good) cholesterol decreases. The risks of atherosclerosis, cardiovascular disease, diabetes, and hypertension continue to rise. To manage insulin resistance effectively, a balanced diet and regular physical activity are essential.