In recent years, "insulin resistance" has gradually evolved from a medical term to a hot health topic. Faced with common situations such as "easy hunger" and "weight gain", many people have identified them and are worried about being "hit", leading to health anxiety. What is insulin resistance? What is the relationship with diabetes? The reporter interviewed relevant experts. What is insulin resistance? Dong Xiaoying, Deputy Director of the Endocrinology Department at Ningxia Medical University General Hospital, introduced that insulin is a hormone secreted by pancreatic beta cells in the pancreas, playing an important role in regulating blood sugar levels. "Generally speaking, insulin resistance means that the body's response to insulin is' sluggish '. Normally, insulin acts like a' key 'to help glucose in the blood enter the cells. When insulin resistance occurs, the' unlock 'efficiency of the key decreases, and the liver, muscle, and adipose tissue cannot effectively use glucose. Glucose can only stay in the blood, leading to an increase in blood glucose levels." Experts said that insulin resistance is not an independent disease, but the common pathological basis of a variety of metabolic diseases, including type 2 diabetes, metabolic syndrome, polycystic ovary syndrome, and so on. The causes are very complex. Studies have shown that insulin resistance is generally caused by congenital factors such as genetics and genetic mutations, or acquired factors such as obesity, lack of exercise, and high sugar and high-fat diets, "said Dong Xiaoying. In recent years, the level of insulin resistance in China has shown an upward trend. ”Du Jing, Director of the Endocrinology Department at the People's Hospital of Ningxia Hui Autonomous Region, introduced that a study by the Chinese Center for Disease Control and Prevention showed that men, those over 45 years old, and those with unhealthy lifestyles such as excessive alcohol consumption and insufficient physical activity are at higher risk of developing insulin resistance. What misconceptions are worth paying attention to? On social media, keywords such as "easily hungry," "belly fat," and "difficult to lose weight" often trigger anxiety about insulin resistance. We often encounter patients who suspect themselves of insulin resistance due to weight gain, difficulty losing weight, menstrual disorders, etc. However, from the actual diagnosis results, some are simply obese, while others are simply metabolic abnormalities caused by lifestyle, "Du Jing said. Experts say that although insulin resistance may cause blood sugar fluctuations and trigger hunger, hunger perception is not a typical or specific manifestation of insulin resistance due to various factors such as dietary structure and psychological state. Only overweight people are prone to insulin resistance? Du Jing said that insulin resistance cannot be judged solely based on weight. Insulin resistance can be divided into fat type, liver type, and skeletal muscle type. Thin people may experience skeletal muscle type insulin resistance due to insufficient muscle mass and decreased glucose uptake and utilization ability; Or due to abnormal distribution of visceral fat, chronic inflammation and metabolic disorders may occur, increasing the risk of developing hepatic insulin resistance. For these two types, the focus of intervention should be on increasing muscle mass and improving liver metabolic function. Is the online self-test guide reliable? Experts say that self testing indicators for metabolic abnormalities such as abdominal obesity, typical skin lesions of echinococcosis, postprandial sleepiness, and strong sugar addiction have certain reference value. However, comprehensive evaluation of multiple indicators such as blood glucose, glycated hemoglobin, and insulin levels is still needed, and professional judgment should be made by doctors based on family history, clinical manifestations, and other factors. Self diagnosis based solely on non-specific or insufficient specificity symptoms such as "weight gain" and "cervical echinococcosis" can easily lead to misjudgment. Is insulin resistance equal to diabetes? Irreversible? This is actually a misconception, mild insulin resistance is very common and there is no need for anxiety. ”Dong Xiaoying said that this is actually a "warning signal" sent by the body. There is a long-term development process from insulin resistance to diabetes. Through active lifestyle intervention, it can completely reverse or delay the progress of the disease. How to prevent and control? Adjusting dietary structure is an important step. Experts suggest that optimizing the source of carbohydrates is particularly crucial, and it is recommended to reduce the intake of high glycemic index foods such as refined rice and flour, sugary drinks, etc., increase the proportion of low glycemic index foods such as whole grains and legumes, and reduce the intake of added sugars such as sucrose and fructose syrup. At the same time, pay attention to the order of meals, try to eat vegetables first, then protein foods, and finally staple foods. This order has been proven to help delay gastric emptying and smooth out postprandial blood sugar fluctuations, especially beneficial for blood sugar sensitive individuals. Ensuring the intake of high-quality protein is also important, such as fish rich in Omega-3, skinless poultry, lean meat, eggs, and soy products. Proteins can help stabilize postprandial blood sugar through complex physiological mechanisms, promote muscle synthesis, and improve insulin sensitivity. ”Xia Yuhan, Deputy Director of the Nutrition Department at Ningxia Medical University General Hospital, stated that efforts should be made to establish a dietary pattern that focuses on high-quality protein, healthy fats, and high fiber carbohydrates. Regular exercise is an effective way. Experts suggest that at least 150 minutes of moderate intensity aerobic exercise, such as brisk walking, swimming, and cycling, should be done every week. Each session lasting more than 30 minutes can significantly improve muscle glucose utilization. At the same time, it is necessary to break the habit of sitting for a long time. It is recommended to get up and move for 5 minutes every hour of sitting. In addition, it is necessary to ensure 7 to 8 hours of regular sleep every night; Relieve stress through meditation, yoga, and other methods to avoid the negative impact of long-term mental stress on metabolism. Whether it is prevention or treatment, lifestyle interventions are a common cornerstone. When lifestyle interventions are ineffective, medication should be combined under the guidance of a doctor. ”Dong Xiaoying said. (New Society)