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Unlocking Health: Understanding Insulin Resistance and the Power of Continuous Glucose Monitors

Unlocking Health: Understanding Insulin Resistance and the Power of Continuous Glucose Monitors 1920 1080 ResilientRx

Insulin resistance is a growing health condition that affects millions of people, yet it often goes undiagnosed until more serious issues arise. Despite its prevalence, many are unaware of what insulin resistance truly is, how it develops, or the long-term consequences it can have on overall health. In this blog post, we’ll dive into what insulin resistance is, how it affects the body, and how Continuous Glucose Monitors (CGMs) can be used to help people manage their health. 

What Is Insulin Resistance?

Insulin is a hormone secreted by the pancreas in response to elevated blood sugar levels when we eat. Its function is to remove glucose from the blood and send it to the cells to use as energy or for storage. Insulin resistance occurs when the body’s cells—primarily in muscle, fat, and the liver—become less sensitive to insulin and no longer respond to it. This causes blood sugar to remain high (since it is not being converted to energy as easily) and your body will produce more insulin to try and compensate for this. Over time, this can lead to high levels of insulin in the blood, which can contribute to weight gain, fat accumulation, and other metabolic issues. If left uncontrolled, insulin resistance can eventually progress to Type 2 diabetes.

The early signs of insulin resistance are often subtle and may not be obvious. Some of the common symptoms and risk factors include:

  • Fatigue
  • Difficulty losing weight
  • High blood pressure
  • High triglycerides
  • Abdominal obesity (fat around the belly)

What causes Insulin Resistance?

Lifestyle factors and genetics can influence the risk of Insulin Resistance including:

  • Obesity
  • History of gestational diabetes
  • Family history of diabetes
  • High Blood Pressure
  • High Cholesterol
  • Polycystic Ovarian Syndrome (PCOS)
  • Metabolic Syndrome
  • Living a sedentary lifestyle
  • Overnutrition
  • Excessive alcohol intake

How Insulin Resistance Affects the Body

When insulin resistance develops, glucose builds up in the bloodstream because it can’t be efficiently moved into cells. This leads to a variety of potential health issues:

  • Chronic inflammation: Insulin resistance is often associated with chronic inflammation, which is a known contributor to cardiovascular disease, cancer, and other chronic conditions.
  • Fatty liver disease: The liver becomes overwhelmed with excess glucose and insulin, which may lead to the accumulation of fat in the liver (non-alcoholic fatty liver disease).
  • Higher risk of heart disease: Insulin resistance increases the risk of developing high blood pressure, high cholesterol, and atherosclerosis, all of which contribute to cardiovascular disease.

As you can see, insulin resistance is a serious condition that can have wide-reaching effects on health. The good news is that there is a lot we can do to identify glucose dysregulation early on, like assessing various lab metrics, utilizing continuous glucose monitors (CGMs), and leveraging personalized nutrition interventions.

What Is a CGM?

A CGM is a small, wearable device that provides real-time data on your blood glucose levels throughout the day. Unlike traditional blood glucose meters, which require a finger prick to test blood at specific intervals, a CGM continuously measures glucose in the interstitial fluid via a small sensor inserted under the skin, typically worn on the arm. The sensor is connected to a transmitter that sends the data to an app on your phone or other device, providing users with continuous feedback on their blood sugar levels.

The primary advantage of CGMs is that they offer real-time insights into how diet, exercise, stress, and sleep affect glucose levels. This can be really helpful when making decisions about dietary and lifestyle choices to optimize metabolic health.

How CGMs Help with Insulin Resistance

For people with insulin resistance or those at risk of developing it, CGMs can be a game-changer. Here’s how they can help:

  1. Tracking Blood Sugar Trends: A CGM provides continuous, real-time data on your blood sugar levels, allowing you to see trends over time. This is especially useful because insulin resistance can cause blood sugar to fluctuate, and subtle changes may be missed with periodic testing. By tracking these fluctuations, individuals can adjust their diet and lifestyle to stabilize their blood sugar.
  2. Personalized Insights for Dietary Choices: Certain foods, such as refined carbohydrates and sugary snacks, can cause rapid spikes in blood sugar. A CGM allows users to see the immediate impact of what they’re eating on their glucose levels, helping them identify which foods are problematic and which ones help maintain stable blood sugar.
  3. Exercise and Stress Monitoring: Physical activity and stress levels both affect blood sugar. With a CGM, you can observe how different types of exercise or moments of high stress influence your glucose levels. This can guide you to modify your workout routine or stress management techniques for better control of your blood sugar.
  4. Early Warning of Blood Sugar Spikes: Since insulin resistance can cause subtle changes in glucose regulation before full-blown diabetes sets in, CGMs provide an early warning system. By detecting hyperglycemic (high blood sugar) or hypoglycemic (low blood sugar) events early, a CGM can help individuals take action to prevent major issues, such as insulin overload or a crash in blood sugar.
  5. Improved Monitoring of Progress: For those working to reverse insulin resistance, a CGM can be an invaluable tool to track progress. As individuals make lifestyle changes—such as eating a lower-glycemic diet or increasing physical activity—they can see how their glucose levels respond, helping them gauge the effectiveness of their efforts.

Who Should Use a CGM?

CGM’s are increasingly being used by individuals looking to optimize their metabolic health, by using them as a prevention tool and a way to better understand the impact of their diet and lifestyle on their health. Using a CGM can be an excellent way to monitor your glucose levels and make proactive changes to your lifestyle.

CGMs can be especially beneficial for:

  • People with insulin resistance or prediabetes: Catching early signs of blood sugar imbalance can prevent further progression to Type 2 diabetes.
  • Those with metabolic syndrome: A group of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels that increase the risk of heart disease and diabetes.
  • Fitness enthusiasts and athletes: Individuals looking to optimize their nutrition and exercise regimens by understanding how their body responds to various foods and workouts.

Right now, CGM’s are only accessible with a prescription. However, there are several companies, like Levels, that make it easier for people to access these devices. 

References:

American Diabetes Association. (n.d.). Insulin resistance. Retrieved from https://diabetes.org/health-wellness/insulin-resistance

Cleveland Clinic. (n.d.). Continuous glucose monitoring (CGM). Retrieved from https://my.clevelandclinic.org/health/articles/continuous-glucose-monitoring-cgm

Centers for Disease Control and Prevention. (n.d.). Insulin resistance and type 2 diabetes. Retrieved from https://www.cdc.gov/diabetes/about/insulin-resistance-type-2-diabetes.html

Decoding Abnormal Periods: Understanding Symptoms, Causes, and Solutions

Decoding Abnormal Periods: Understanding Symptoms, Causes, and Solutions 1920 1080 ResilientRx

Are you puzzled by irregularities in your menstrual cycle? Or maybe you’re not sure what exactly constitutes an abnormal period? Media depicts periods as being painful, moody, and so taxing that they lay us out completely – so it’s common that we think that this is what periods are meant to be like.

Let’s do a quick calculation so we can let the implications of that settle in..

The average person gets their period around 12 years old, and the average age of menopause is 51. That’s 39 years of painful periods. With the average cycle length of 5 days per month, with 12 months in the year.. that equals a whopping 2,340 days of suffering. That’s 6 years of suffering!

This is something we take very seriously. The good news is, there are many ways to address it beyond the often-prescribed birth control pill (which, contrary to popular belief, isn’t a cure-all!). In fact, various lifestyle changes can make a significant difference.

Let’s break down what constitutes an abnormal period, how to recognize the signs, and the factors that can influence your menstrual health. Here’s a detailed exploration to help you gain clarity on abnormal periods and take control of your reproductive well-being.

What is an abnormal period? 

1. Changes in Cycle Length: Irregular cycle lengths, such as cycles shorter than 21 days or longer than 35 days

2. Unpredictable Bleeding: Unusual or unpredictable bleeding patterns, including spotting between periods or heavy bleeding, may signify irregularities.

3. Missed Periods: Prolonged absence of menstrual periods (amenorrhea) or skipped cycles without pregnancy can be indicative of irregular menstruation.

4. Unusual Flow: Abnormally light or heavy menstrual flow compared to your typical pattern may suggest irregular periods

5. Severe Pain: Experiencing intense menstrual cramps (dysmenorrhea) or pelvic pain beyond normal discomfort levels could be a sign of abnormal periods.

6. Heavy period: bleeding more than 80 mL (which is the equivalent of 8-9 fully soaked regular tampons–for the whole cycle, yes it is alot less than we normalize, but note that you may use more tampons than this that aren’t fully soaked).

7. Painful period: if you are having more than slight cramping on your first day, this is considered abnormal 

8. Constipation: unable to poop, or having irregular poops (or straining or pain with pooping)

Identifying Abnormal Periods:

Keeping a menstrual diary or using a period tracking app can assist in monitoring your cycle and identifying any irregular patterns. Look out for recurring symptoms such as unusually heavy or light bleeding, severe cramps, prolonged periods, or erratic cycle lengths as potential indicators of abnormal menstruation. This is crucial to know what is normal or not for yourself.

Role of Cortisol & Estrogen Dominance:

Cortisol, the stress hormone produced by the adrenal glands, can impact menstrual regularity by influencing hormone levels and disrupting the bodies ability to make progesterone, leading to estrogen dominance. When the body is stressed, instead of making enough progesterone, it makes cortisol. Elevated cortisol levels can lead to an impaired progesterone to estrogen ratio due to chronic stress. This can interfere with ovulation and menstrual cycle regulation, contributing to irregular periods.

Pelvic Heaviness and Low Back Pain:

Pelvic heaviness, often associated with conditions like uterine fibroids, endometriosis, or pelvic organ prolapse, can lead to discomfort in the lower back. The strain on the uterosacral ligament from pelvic heaviness can radiate to the lower back, causing pain and stiffness in the lumbar region.

Understanding Insulin Resistance:

Insulin resistance, a metabolic condition characterized by decreased sensitivity to insulin, can disrupt hormonal balance and impact menstrual health. Elevated insulin levels can trigger an excess (or reduction) of androgen production (ie testosterone), disrupting ovulation and leading to irregular periods, lack of ovulation, or fertility issues.

Vitamins:

One study showed that that many people who have painful periods may be low in zinc, B 12 and vitamin D

Impact on Menstrual Cycle:

Insulin resistance-induced hormonal imbalances can manifest as irregular periods, cycle disturbances, or fertility challenges. The dysregulation of ovarian function and hormone levels can affect ovulation, leading to menstrual irregularities and cycle disruptions.

Common culprits:

Oftentimes painful or irregular periods can be caused by polycystic ovarian syndrome (PCOS), endometriosis, perimenopausal changes, all of which the information here can help with. 

3  Practical Tips for Menstrual Health:

1. Realistic Stress Management: 

While it can be challenging in a world filled with stress, try to take a moment to observe your daily interactions. Reflect on your relationships—whether at work, with friends, or in romantic settings—and notice situations or environments where you may feel constrained or judged.

Although identifying stress triggers can be challenging initially, the first step is to simply pay attention to how your body responds in various settings. The more aware you become, the easier it is to make changes that lower your cortisol and daily stress levels. Setting boundaries and being mindful of the people you spend time with can significantly help. Over time, this approach allows you to experience greater joy in your life and naturally reduces the body’s stress response, offering a more sustainable way to manage stress.

Other suggestions include:

  • Limiting social media usage (especially before bed and first thing in the morning)
  • Walking in nature 
  • Breathwork: inhaling for 4 seconds, holding for 4 seconds and exhaling for 4 seconds for a couple minutes throughout the day can help to reduce stress and anxiety
  • Reduce preventable stressors ahead of time, so that your body is able to react with more resilience during unpredictable times.
    • For example, leaving earlier (what you can control) for an appointment in case there is traffic (unpredictable)
  • Pay attention to your inner dialogue—do you often criticize or judge yourself? Try to show yourself some compassion; remember, you’re human, doing your best in a challenging world.

2. Intentional Nutrition: 

Choose a diet rich in nutrients, including whole foods, fiber, and protein, to enhance insulin sensitivity and support hormonal health. Adding a protein to a carbohydrate is a great way to start stabilizing your blood sugar (e.g. having an egg with toast). It’s important to have a balance and remember that occasional enjoyment of your favorite foods are part of a healthy living. 

Consistency in your everyday dietary choices is important, but be kind to yourself and try to avoid shaming yourself for occasional deviations from your routine. Life is full of special occasions like birthdays, travel, and celebrations, and it’s essential to enjoy these moments without guilt. Rather than using dietary guidelines as a means of self-judgment, view them as a helpful framework to guide your choices and nourish your body without unnecessary pressure or negativity.

3. Regular Exercise: 

Strength training plays a pivotal role in the body’s glucose metabolism as muscles require glucose for optimal function. By engaging in strength training exercises, the muscles utilize glucose effectively, leading to lower sugar levels in the bloodstream and subsequently reducing symptoms of insulin resistance. Additionally, walking serves as a beneficial activity for stabilizing blood sugar levels. As the body utilizes glucose for energy during walking, it helps maintain stable blood sugar without exerting excessive strain on the body. Incorporating both strength training and walking into your routine can support glucose regulation and overall metabolic health.

By understanding the nuances of abnormal periods, addressing cortisol levels, pelvic heaviness, insulin resistance, and implementing lifestyle adjustments, you can empower yourself to optimize menstrual health and overall well-being. 

Don’t settle for losing six years of your life to pain just because society has normalized it—we won’t accept that!.

References:

Guntupalli, S. K., & Setji, T. L. (2023). The impact of insulin resistance on hormonal regulation and reproductive health. Journal of Clinical Endocrinology, 12(3), Article 10244367.

Naraoka, Y., Hosokawa, M., Minato-Inokawa, S, & Sato, Y. (2023). The effects of lifestyle factors on menstrual pain severity: A population-based study. Journal of Women’s Health Research, 11(2), Article 10178419.

Elara Care. (n.d.). How cortisol affects women’s health and the menstrual cycle. Elara Care. Retrieved from https://elara.care/hormones/how-cortisol-affects-womens-health-and-the-menstrual-cycle/

Sacroiliac Joint Pain Relief: Understanding the Causes, Compensations, and Solutions

Sacroiliac Joint Pain Relief: Understanding the Causes, Compensations, and Solutions 1920 1080 ResilientRx

Are you experiencing discomfort around your SI joint? 

One of the first things to note about the SI joint is that it’s a very common area of referral. This means that when we experience pain in the SI joint, it may not be that actual damage or inflammation is occurring there, rather an area elsewhere could be the issue and it is referring pain into the SI joint.

True SI joint pain can occur, but it’s much more rare. Because of this, we frequently see people who come to us after having been previously treated for their pain, with the focus being targeted directly at the region of the SI joint, only to get temporary relief and the subsequent return of symptoms, because the source of the pain hasn’t been addressed.

Let’s discuss what the SI joint is:

Situated at the junction of the sacrum and the ilium, the SI joint plays a pivotal role in biomechanics by connecting the spine and pelvis. It supports weight transmission, absorbs shock, and facilitates the transfer of forces and movements between the upper and lower body during various activities like walking, running, and lifting.

Importance of the SI Joint:

The SI joint’s stability and mobility are crucial for efficient movement and power generation. Because of its role in holding together the posterior aspect of the bones which make up the ring of the pelvis, stability is its main role. By creating a strong foundation at the back of our body, our spine is able to securely stack atop it. The pelvis is the base upon which our entire trunk rests, afterall! However despite its main role of creating stability, it does offer some subtle mobility which aids in shock absorption of forces traveling up the legs from impact with the ground, to reduce the transmission to the spine. The mobility in the SI joint also contributes to pelvic mobility, including the muscles of the pelvic floor.

Why the SI Joint Moves:

The mobility of the SI joint is vital for adapting to posture changes, gait variations, and movement patterns. These adjustments help maintain pelvic alignment and function, ensuring effective movement in different planes while reducing the risk of injury and strain.

Role in Pregnancy:

During pregnancy, the SI joint experiences increased mobility due to elevated levels of relaxin hormone. This flexibility enables the pelvis to accommodate the growing uterus and changes in the body’s center of gravity. Though this is a positive and necessary change, in those individuals who are already hypermobile, oftentimes this increased pelvic mobility can lead to challenges such as low back pain, hip pain, or pelvic floor pain.

The Stability of the SI Joint:

While the SI joint is one of the body’s strongest and most stable joints, issues can arise when other areas of the body lack optimal function. Stiffness in the thoracic spine, restricted arm swing, and trunk rigidity can lead to compensatory patterns and strain on the SI joint.

Compensations and Referral Patterns:

SI joint pain may sometimes be a referral from the T12/L1 vertebrae or from the hip joint, highlighting the interconnected nature of the body. Addressing mobility issues in adjacent regions like the thoracic and lumbar spine, hips, knees, and feet can help alleviate SI joint dysfunction and discomfort by reducing compensatory patterns and excessive strain on the SI joint.

Foot Pressure and Movement Patterns:

Uneven pressure distribution in the feet can affect the SI joint, as the shifting of our weight alters the forces transmitted through the skeletal structure above, which can lead to compensatory patterns. Being mindful of foot alignment and weight distribution is essential for promoting healthier movement patterns and reducing stress on the SI joint.

Other factors:

Often overlooked, constipation can also play a role in pelvic pain and pressure. With the rectum located directly in front of the SI joint, increased pressure can also contribute to increased SI joint pain. Menstruation can also contribute in a similar way, with increased pressure during different times in the cycle. If you are menstruating and experiencing SI joint pain, it would be worthwhile to observe how your symptoms change through your cycle.

Main Takeaway:

When addressing SI joint pain it is crucial to understand interconnectedness of the body and look beyond the immediate area of discomfort. By focusing on mobility in surrounding regions, you can effectively manage SI joint dysfunction and improve your overall well-being. Professional guidance is helpful in identifying areas of the body which may be contributing to pain in the SI joint region.

Keep in mind, unless you are pregnant, have hypermobility, or have experienced physical trauma to the pelvic or lower extremities (legs), sacroiliac joint pain is less likely to be the primary cause. In this case, it is recommended to investigate areas above and below the site of pain to determine the more probable cause.

What you can do:

  1. Assess if the pain increases with certain movements
  2. If you are menstruating, notice if it correlates with any specific part of your cycle
  3. Does it change based on your bowel movements?
  4. See a physical therapist with training and experience in looking at the entire body, not only the source of pain. It is important to address the cause and the pain itself.

Stay tuned for more insights and tips on optimizing movement and enhancing your well-being. Your body will thank you for the care and attention you provide.

References:

National Center for Biotechnology Information. (2018). Sacroiliac joint dysfunction. In StatPearls. Retrieved September 30, 2024, from https://www.ncbi.nlm.nih.gov/books/NBK470299/

Cohen SP. Sacroiliac joint pain: a comprehensive review of anatomy, diagnosis, and treatment. Anesth Analg. 2005 Nov;101(5):1440-1453. [PubMed]

Physiopedia. (n.d.). Sacroiliac joint syndrome. Retrieved October 9, 2024, from https://www.physio-pedia.com/Sacroiliac_Joint_Syndrome

Outsources:

https://www.mayoclinic.org/diseases-conditions/sacroiliitis/symptoms-causes/syc-20350747

https://www.southeasttexasspine.com/blog/5-signs-your-lower-back-pain-is-from-sacroiliac-joint-dysfunction

https://txosa.com/sacroiliac-joint-pain