Dr. Ahmed With the increase in environmental pollution and additives in our diets, one has to look out for abnormal health-related symptoms.
In this context, insulin resistance is a hidden epidemic. Most of those who have it do not even realise it until later. So, it is better to learn the 10 early warning signs of insulin resistance.
Most people ignore this condition and mistake its symptoms for either getting older or stress. However, this is not a minor condition as it lays a foundation for a myriad of metabolic diseases like type 2 diabetes.
When your cells do not uptake insulin, it builds up in your blood and starts a devastating cycle for your health.
Nevertheless, the good news is that your body defends itself before the damage is irreversible. It sends you metabolic signals, and in this article, we will expose these early warning signs of insulin resistance.
The 10 subtle signs your cells are ignoring insulin
Your body does not keep secrets; it sends signals. These symptoms are among the clearest indicators of insulin resistance.
1. Acanthosis nigricans (dark skin patches)
These appear as patches of dark, thickened, and velvety skin, usually in the creases of your body, most commonly the armpits, back of the neck, or groin.
People often overlook this or try to scrub it away. However, it is a direct and unmistakable symptom of excess insulin.
The simple link is that when insulin levels are consistently too high, the excess insulin acts as a growth factor that stimulates the rapid multiplication of your skin cells, leading to the characteristic dark, velvety appearance.
Research from 2019 found acanthosis nigricans as a marker for insulin resistance after evaluating 139 overweight adolescents.
There was a 70.2% prevalence of hyperinsulinemia among subjects with acanthosis nigricans. This evidence only strengthens the link.
2. Tiny, fleshy growths
Skin tags (acrochordons) are small, soft, and usually painless flesh-colored growths that hang off the skin. They are found in areas where skin rubs against skin or clothing, such as the neck, chest, eyelids, or under the breasts.
Just like acanthosis nigricans, skin tags are a visible manifestation of high insulin levels. High insulin acts as a potent growth hormone that encourages skin tissue to multiply and form these small growths.
If you notice a sudden appearance of multiple skin tags, it is a key warning sign of underlying insulin resistance.
Moreover, a 2020 study checked acrochordons in 30 non-diabetics and found a significant link between insulin resistance and skin tags [ref].
3. Stubborn belly fat
One of the most common and frustrating physical signs is stubborn belly fat. What is key here is that this central fat storage can occur even in people who are otherwise lean or only slightly overweight.
The reason is hormonal. So, when your cells become resistant, your pancreas overproduces insulin to compensate.
Consequently, a high level of insulin directs your body to rapidly deposit fat in the abdominal area as visceral fat, making it difficult to lose through diet and exercise alone. This link is even supported by a 2020 Mendelian randomization study as well [ref].
4. The post-meal coma
Do you often feel sluggish or lazy after eating? This is frequently called a “food coma,” but it is a critical warning sign that your blood sugar and insulin systems are unstable.
Likewise, in 2024, 2 young Japanese adults with excessive daytime sleepiness linked food coma to insulin resistance.
So, when you eat carbs, your pancreas dumps a large amount of insulin to move the glucose into your resistant cells.
Because the system is overcompensating, the insulin works quickly in the short term, clearing the blood sugar too quickly. This rapid drop in blood sugar leads to sudden fatigue and the immediate desire to nap.
5. Sugar cravings & hunger
This symptom is a frustrating cycle where you eat, but you feel hungry again shortly after a meal, often with an intense desire for sweet or starchy foods.
This happens because insulin resistance prevents glucose from effectively moving from your bloodstream into your cells for energy.
So, your body’s cells are starving, and your brain signals constant hunger as a result. Therefore, you end up eating more, which triggers more insulin.
Moreover, in 2017, a clinical perspective on childhood obesity linked insulin resistance to insatiable hunger and sugar cravings.
Their conclusion was supported by a study where a child lost 10lb after treatment with metformin [ref].
6. Chronic brain fog and difficulty concentrating
Do you struggle with memory issues, brain fog, or just a lack of focus throughout the day? The brain is a massive consumer of glucose, and it needs a steady supply to function optimally.
So, in case of insulin resistance, the glucose delivery to the brain is unstable, meaning your brain can not get the steady, reliable energy it needs.
This results in mental sluggishness, memory issues, brain fog, or just a lack of focus throughout the day [ref].
7. Increased thirst or frequent urination
This is one of the classic symptoms of insulin resistance. When your cells cannot absorb glucose, blood sugar levels remain high.
Consequently, your kidneys work overtime to filter and eliminate the excess sugar. This process requires a significant amount of water, which is pulled from your body.
The result is increased urination and a constant feeling of thirst as your body tries to replenish its fluids.
8. Hypertension
High blood pressure is closely linked to poor insulin function. Chronically high insulin levels can have a detrimental effect on your blood vessel health.
Specifically, high insulin levels can impair blood vessel flexibility and function. It also signals the kidneys to retain more sodium and water, which promotes fluid retention. Both of these effects directly contribute to a rise in your overall blood pressure.
9. Water retention and swelling
If you frequently experience unexplained swelling or puffiness, especially in your ankles or feet, it may be a sign of insulin resistance.
Again, this points back to the kidneys. When circulating insulin levels are too high, the kidneys respond by holding onto sodium.
Where sodium goes, water follows. This leads to increased water retention and general swelling, often feeling worse late in the day.
10. Insomnia or frequent waking
Restorative sleep is vital for metabolic health, but insulin resistance actively disrupts it. The core issue is blood sugar instability.
Commonly, when your insulin is dysfunctional, it crashes throughout the night, and your body releases stress hormones like adrenaline to stabilize the sugar.
These surges wake you up, leading to insomnia or frequent waking, and leaving you exhausted the next day.
When to get tested for Insulin Resistance?
If you recognize several of the 10 warning signs of insulin resistance listed above, then you should consult your doctor and request specific tests:
Fasting Glucose Test:
Measures your blood sugar after an overnight fast.
Fasting Insulin Test:
Measures the amount of insulin in your blood after a fast.
HbA1c Test (Glycated Hemoglobin):
Provides an average of your blood sugar levels over the past 2-3 months.
HOMA-IR (Homeostatic Model Assessment for Insulin Resistance):
This calculation is one of the best tools for early detection. It is derived from your fasting glucose and fasting insulin levels.
In conclusion, do not ignore the subtle signals your body is sending. Recognizing these early warning signs of insulin resistance is the first step toward better health.
If you see yourself in this list, talk to your doctor today about getting tested and starting simple lifestyle changes to turn your health around.
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