The German Diabetes Information Portal reports that insulin resistance means the body becomes less responsive to insulin, a hormone secreted by the pancreas to absorb glucose once it enters the bloodstream from the intestines. The portal explains that insulin resistance occurs with age; the body's response to insulin decreases in old age, and a decrease in the female hormone 'estrogen' in women during menopause also leads to insulin resistance. Signs of insulin resistance can include: an increase in waist circumference, increased fat accumulation in the abdominal area, difficulty losing weight, and decreased energy. Insulin resistance is a major risk factor for many serious health problems such as cardiovascular disease, type 2 diabetes, stroke, and cancer, as well as neurological disorders like Alzheimer's disease. Insulin resistance can be diagnosed by measuring fasting blood sugar levels, which in the morning should be less than 100 mg/dL. To combat insulin resistance, the German Diabetes Information Portal advises continuously reducing sugar intake, which also includes reducing foods containing simple carbohydrates such as white bread, white pasta, and potatoes; as these foods are mainly composed of rapidly absorbed starch, which quickly turns into sugar, leading to a sharp spike in blood sugar levels. Instead, one should consume foods containing complex carbohydrates such as legumes and leafy green vegetables like spinach and cruciferous vegetables like broccoli and cabbage. Since fruits also contain sugar, known as 'fructose', they should be consumed in moderation, and it is best to choose fruits with a low glycemic index such as dark berries and papaya. It is also important to exercise regularly, as it plays a significant role in maintaining stable blood sugar levels.
