Obesity and Eating Disorders - Insulin Resistance Flashcards
Q: How are inflammation and insulin resistance (IR) connected?
A: Inflammation drives insulin resistance, and insulin resistance drives inflammation in a cyclic process.
Q: What are the key causes and risk factors of inflammation contributing to IR?
A:
High oxidative stress (e.g., poor sleep, toxins).
Reduced physical activity.
Chronic stress (↑ glucose, lipids, inflammatory cytokines).
Mitochondrial dysfunction (↑ ROS, ↓ ATP, ↓ GLUT4).
Dysbiosis (↑ circulating LPS).
Poor methylation, hypertension, high triglycerides, and low adiponectin.
Q: What are common signs and symptoms of insulin resistance?
A:
Lethargy and hunger.
Brain fog and overweight.
Increased waist-to-hip ratio.
Elevated blood pressure, cholesterol, triglycerides, and blood glucose levels.
Acanthosis nigricans and skin tags.
Q: How can blood glucose levels be stabilized naturally?
A:
Macronutrient balance: Reduce carbs, increase protein, and MUFA intake.
Protein-based breakfast.
Increase fiber intake to slow glucose release.
Calorie restriction when appropriate.
Avoid processed foods with engineered palatability.
Manage stress to reduce reliance on comfort foods.
Use key nutrients like magnesium, zinc, B vitamins, and chromium.
Q: How can inflammation be reduced to improve IR?
A:
Avoid inflammatory foods like refined carbs and damaged fats.
Incorporate a variety of plant foods, especially blue, purple, and black foods.
Use anti-inflammatory agents like ginger, turmeric, flaxseeds, and tea.
Include foods with prebiotic fructans and FOS (e.g., chicory, leeks, onions).
Ensure proper sleep to reduce inflammation markers like C-reactive protein.
Q: What strategies can optimize insulin sensitivity?
A:
Meal timing: Practice time-restricted feeding and eat the last meal earlier.
Increase moderate exercise.
Use key nutrients and supplements like Vitamin D, magnesium, CoQ10, and chromium.
Include prebiotics like inulin and FOS to regulate appetite and blood glucose.
Q: What is the importance of tracking glucose levels in insulin resistance management?
A:
Continual glucose monitoring helps assess the glycaemic impact of food, activity, stress, and medication.
Fasting glucose levels of 4.4–5.2 mmol/L are associated with the lowest mortality rates.
Programs like Blood Glucose Awareness Training (BGAT) improve outcomes by teaching self-management of glucose levels.
Q: What are key foods and supplements for reducing inflammation and improving insulin sensitivity?
A:
Anti-inflammatory foods: Turmeric, ginger, berries, green tea, and flaxseeds.
Supplements: Vitamin D, α-lipoic acid, magnesium, CoQ10, and chromium.
Prebiotics: Chicory, leeks, and Jerusalem artichokes.
Fiber: Aim for 40–50 grams daily.
