EARLY SIGNS OF INSULIN RESISTANCE YOU SHOULD NOT IGNORE

Why blood sugar issues start long before diabetes

Insulin resistance does not appear overnight. It develops quietly, often years before a diagnosis of prediabetes or type 2 diabetes. Many people experience symptoms daily without realising blood sugar regulation is at the root.

Insulin is the hormone responsible for moving glucose from the bloodstream into the cells to be used for energy. When cells stop responding efficiently to insulin, the pancreas produces more. Over time, this leads to chronically high insulin levels, inflammation, and metabolic stress.

Common Early Signs of Insulin Resistance

You do not need to have diabetes to experience insulin resistance. Early signs often include:

•  Strong sugar or carbohydrate cravings

•  Fatigue after meals

•  Brain fog

•  Difficulty losing weight

•  Weight gain around the abdomen

•  Darkened skin patches around the neck or underarms

•  Frequent hunger even after eating

•  Increased inflammation

These symptoms are often dismissed as normal or blamed on aging, stress, or lack of willpower.

Supporting Insulin Sensitivity Daily

The goal is not restriction. It is stability. Helpful habits include:

• Eating protein at every meal, such as eggs, Greek yoghurt, fish, chicken, lentils, beans, tofu, or cottage cheese

• Pairing carbohydrates with fibre and fat, for example fruit with nut butter, rice with vegetables and olive oil, or toast with eggs instead of jam alone

• Avoiding skipped meals, especially earlier in the day, as long gaps without food lead to blood sugar drops and higher cortisol

• Reducing sugary drinks and refined snacks, including juices, sweetened coffees, pastries, and packaged snack foods

• Walking after meals, even a gentle 10 to 15 minute walk

• Prioritising sleep, aiming for consistent bedtimes and enough hours to support blood sugar regulation

Small daily habits can significantly improve insulin sensitivity and reduce long term disease risk.

For more education on blood sugar balance and metabolic health, follow @balancedbymonica on Instagram.

Monica Uttamchandani is a certified Holistic Health Coach based in the Turks and Caicos Islands. She also consults in person at The Elephant Rooms in Salt Mills, Providenciales.