Insulin resistance is a metabolic change that can develop gradually over decades, often becoming noticeable after age 40. Even in people who have maintained healthy lifestyles, this condition can affect how your body processes glucose, potentially leading to type 2 diabetes if left unaddressed. Understanding why this happens and recognising early signs can help you take proactive steps to maintain your metabolic health.
Understanding Insulin Resistance
Insulin resistance occurs when the body’s cells become less responsive to insulin, the hormone that helps transport glucose from the bloodstream into cells for energy. When this happens, the pancreas increases its insulin production to keep blood sugar levels stable. Over time, this compensation may become less effective, leading to elevated insulin and glucose levels. If this process is left unaddressed, it may progress to prediabetes or type 2 diabetes.
Age-Related Changes That Affect Insulin Function
Around or after the age of 40, several physiological changes can contribute to reduced insulin sensitivity:
Declining muscle mass: You lose about 3-8% of muscle mass per decade after age 30, and muscle tissue plays a key role in glucose uptake.
Hormonal shifts: Declining testosterone in men and approaching perimenopause in women can affect insulin sensitivity.
Changes in fat distribution: Even without weight gain, fat distribution shifts with age, favouring abdominal storage which releases inflammatory compounds.
Cellular ageing: Mitochondria, the cellular powerhouses that convert glucose into energy, may function less efficiently with age.
Recognising Early Signs of Insulin Resistance
Insulin resistance can develop without noticeable symptoms for years as your body compensates by producing more insulin. However, you might notice subtle indicators:
Post-meal fatigue: Feeling unusually tired 1–2 hours after meals, particularly those high in carbohydrates.
Increased appetite or cravings: Persistent hunger shortly after eating or frequent cravings for sugary foods.
Skin changes: The appearance of dark, thickened skin patches, especially around the neck, armpits, or groin, known as acanthosis nigricans.
Difficulty with weight management: Experiencing increased difficulty losing weight despite consistent diet and exercise habits.
Blood Tests for Insulin Resistance
Routine blood sugar tests may not detect insulin resistance in its early stages. The following investigations can provide more detailed insights:
Fasting insulin level: An elevated fasting insulin level may indicate that the pancreas is working harder than normal to produce insulin.
HOMA-IR score: A calculation based on fasting glucose and insulin levels used to estimate the degree of insulin resistance.
Oral glucose tolerance test (OGTT): Measures how well the body processes glucose over a two-hour period following a glucose drink.
HbA1c: Reflects average blood sugar levels over three months; values between 5.7% and 6.4% suggest prediabetes.
Practical Steps to Improve Insulin Sensitivity
Lifestyle changes can significantly improve the body’s response to insulin:
Dietary strategies: For diet, combine carbohydrates with protein or healthy fats to manage blood sugar spikes, and choose whole grains over refined carbohydrates.
Physical activity: Increase physical activity by walking for 10 minutes after meals, and incorporate resistance training at least twice a week to build muscle. Reduce prolonged sitting by moving around every hour.
Sleep and stress management: Prioritize sleep by aiming for 7–8 hours per night, as sleep deprivation impairs insulin sensitivity. Also, use stress-reduction techniques, as chronic stress elevates cortisol and can worsen the condition.
When to Seek Medical Advice
It’s important to seek medical advice if you notice persistent symptoms or have risk factors associated with insulin resistance. You should consider consulting an internal medicine specialist in Singapore if you:
- Have a family history of type 2 diabetes and experience symptoms such as fatigue, weight gain, or skin changes.
- Notice unexplained weight gain, particularly around your midsection.
- Feel persistently tired despite getting adequate sleep.
- Receive blood test results indicating borderline or elevated glucose or insulin levels.
Conclusion
Midlife presents a crucial opportunity to address subtle metabolic changes before they become serious. Because insulin resistance often develops without clear symptoms, a blood test is a vital step for early detection. Taking action at this stage can support your long-term health and empower you to stay ahead of age-related shifts.
For a more personalized assessment, consider scheduling a consultation with Dr. Adrian Mondry. An early consultation can provide you with the answers and guidance you need to manage your metabolic health.
