Insulin resistance and low-grade inflammation: Causes, treatment and measurements such as HOMA-IR, HbA1c and hs-CRP

Discover what insulin resistance and low-grade inflammation are, how they occur, and how to improve them with nutrition, exercise, and stress management. Learn how to measure insulin resistance and inflammation with blood tests such as HOMA-IR, HbA1c and hs-CRP, and gain insight into key values for healthy blood sugar levels. Regular monitoring can help prevent type 2 diabetes and other chronic diseases.

Insulin resistance and low-grade inflammation are common health problems that often begin unnoticed but can have significant long-term consequences for overall health. These two conditions are closely linked and pose an increased risk of serious diseases such as type 2 diabetes, cardiovascular disease and obesity. In this blog, we discuss the causes of insulin resistance and low-grade inflammation, how to improve them and how to measure them, including measurements such as HOMA-IR, hs-CRP and HbA1c.

What is insulin resistance?

Insulin resistance occurs when the cells in your body become less sensitive to insulin, the hormone that transports glucose (blood sugar) from the bloodstream into cells to provide energy. In response, the pancreas produces more insulin to control blood sugar levels. This leads to a vicious cycle of increased insulin production (hyperinsulinemia) and eventually type 2 diabetes if not addressed.

Causes of insulin resistance:

• Obesity, especially belly fat, which releases pro-inflammatory substances.
• Unhealthy foods rich in fast carbohydrates, sugars and trans fats.
• Lack of exercise, leading to decreased insulin sensitivity.
• Chronic stress, which can result in elevated cortisol levels, which exacerbates insulin resistance.
• Genetic predisposition, some people have an inherited tendency to insulin resistance.

What is low-grade inflammation?

Low-grade inflammation is subtle, chronic inflammation that can be present in the body for extended periods of time without obvious symptoms. Unlike acute inflammation, which occurs in response to injury or infection, low-grade inflammation is often invisible but constant, and plays a key role in many chronic diseases such as diabetes, heart disease and obesity.

Causes of low-grade inflammation:

• Obesity, especially visceral adipose tissue, which produces pro-inflammatory cytokines.
• Unhealthy foods, especially foods rich in sugars, trans fats and processed ingredients.
• Stress and lack of sleep, both can disrupt the immune system and promote inflammatory responses.

How are insulin resistance and inflammation linked?

There is a strong reciprocal relationship between insulin resistance and low-grade inflammation. Adipose tissue, especially abdominal fat, produces pro-inflammatory substances such as cytokines, which decrease insulin sensitivity. This increases insulin resistance, which in turn maintains the inflammatory response. This cycle can lead to serious conditions such as type 2 diabetes, cardiovascular disease and fatty liver.

How can you improve insulin resistance and inflammation?

There are several ways to improve insulin resistance and low-grade inflammation, mainly through lifestyle changes:

1. Healthy diet: Eat more plant-based foods, whole grains, healthy fats (such as those from fish and nuts) and lean proteins. Avoid processed foods, sugary products and trans fats.
2. Regular exercise: Physical activity improves insulin sensitivity and helps reduce inflammation. Aim for at least 150 minutes per week of moderate physical activity.
3. Weight loss: Even modest weight loss of 5-10% can significantly reduce insulin resistance and inflammation.
4. Stress reduction: Stress management techniques such as meditation, yoga and breathing exercises can help restore hormone balance and reduce inflammation.
5. Sufficient sleep: Aim for 7-9 hours of good quality sleep per night to balance both your insulin sensitivity and inflammation levels.

How can you measure insulin resistance and inflammation?

Measuring insulin resistance and inflammation is crucial to get a good picture of your metabolic health. There are several blood tests available that can help you do this. Bloodvaluestest.co.uk offers the ability to accurately monitor your insulin resistance and inflammation.

1. HOMA-IR (Homeostatic Model Assessment of Insulin Resistance):
• This test calculates the degree of insulin resistance based on fasting glucose and insulin levels. It is a useful indicator of insulin sensitivity.

Normal values:

• HOMA-IR < 1: Normal insulin sensitivity
• HOMA-IR between 1 and 2.9: Moderate insulin resistance
• HOMA-IR > 2.9: Severe insulin resistance
1. HbA1c (Glycated Hemoglobin):
• HbA1c is one of the most reliable measurements for monitoring your average blood sugar over the past two to three months. This is important because fasting glucose and insulin values provide only a snapshot in time, whereas HbA1c provides a broader picture. It is an excellent marker for monitoring whether you are at risk for prediabetes or diabetes.

Normal values:

• < 5,7%: Normal blood sugar levels
• 5,7% - 6,4%: Prediabetes
• 6,5%: Diabetes
1. hs-CRP (High-Sensitivity C-Reactive Protein):
• This is a marker for low-grade inflammation. An elevated hs-CRP level indicates an increased risk of inflammatory diseases, including cardiovascular disease.

Normal values:

• Less than 1 mg/L: Low risk of inflammation
• Between 1 and 3 mg/L: Moderate risk
• More than 3 mg/L: High risk
1. Triglycerides and HDL cholesterol:
• The ratio of triglycerides to HDL cholesterol may also indicate insulin resistance. Elevated triglyceride levels and low HDL levels increase the risk of metabolic disease.

Normal values:

• Triglycerides: < 1.7 mmol/L
• HDL: > 1 mmol/L for men and > 1.2 mmol/L for women
1. Glucose and insulin (sober):
• This test measures fasting blood sugar and insulin levels and provides direct information about your insulin and glucose levels at that time. While this provides valuable information, it is important to realize that this is only a snapshot in time, unlike the HbA1c test which gives a broader picture of your blood sugar patterns.

In brief

Insulin resistance and low-grade inflammation are closely linked and can pose significant health risks. Fortunately, they can often be improved through lifestyle changes such as healthy eating, regular exercise, stress management and adequate sleep. In addition to making lifestyle changes, it is important to monitor your metabolic health using blood tests such as HOMA-IR, hs-CRP and especially HbA1c to get a better picture of your average blood sugar levels.

Having these values checked regularly through Bloodvaluestest.co.uk, for example, can help you take timely measures and improve your health. By doing so, you can prevent the development of chronic diseases and promote your overall well-being.

Do you have questions about these tests or want help interpreting your results? If so, don't hesitate to get in touch!