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Business Standard
3 days ago
- Health
- Business Standard
Tired, hungry and gaining weight? Insulin resistance could be to blame
Have you been feeling more tired lately, gaining weight around the belly despite eating right, or struggling with constant sugar cravings? It might not just be your hectic schedule—it could be insulin resistance, a silent metabolic red flag that's increasingly making its way into Indian households. What is insulin resistance and why is it dangerous? Insulin resistance occurs when cells in your muscles, fat and liver do not respond properly to insulin—a hormone produced by the pancreas that helps regulate blood sugar. Insulin enables glucose to move from your bloodstream into your cells, where it is used for energy. When this process is disrupted, your cells stop responding efficiently to insulin. Over time, this leads to pre-diabetes, type 2 diabetes, heart disease and metabolic syndrome. In simple terms, your body works overtime to keep blood sugar in check, and this chronic strain destabilises glucose levels, leading to serious health risks. 'Your brain cells may not receive enough glucose to function normally if blood glucose levels fall dangerously low (severe hypoglycaemia). This is a serious condition and calls for immediate medical attention,' said Dr Himika Chawla, senior consultant, endocrinology and diabetology, PSRI Hospital. Conversely, if the pancreas produces too little insulin, glucose cannot enter your cells. 'Your blood glucose level rises as glucose accumulates until it becomes too high. This is known as hyperglycaemia. You might develop type 2 diabetes if your blood glucose levels consistently remain high,' added Dr Chawla. Why more Indian families are at risk today According to a study published in the Indian Journal of Endocrinology and Metabolism, the prevalence of insulin resistance among Indian adolescents is rising. Approximately 20–25% of Indian youth aged 10–19 years are affected. With India often labelled the diabetes capital of the world, insulin resistance is a critical precursor. The main drivers of this increase include: Sedentary lifestyles: Desk jobs, long hours and minimal physical activity High-carb, high-sugar diets: Roti, rice and sweets spike insulin levels Stress and poor sleep: Long commutes, excessive screen time and irregular sleep Genetic predisposition: South Asians tend to accumulate visceral fat even at normal weight. Historical food scarcity and famine may also play a role 'Compounding the issue is a cultural shift away from traditional, balanced diets towards refined grains and sugary foods, along with increased screen time and decreased physical activity,' said Dr Jaspreet Singh, endocrinology, Ujala Cygnus Group of Hospitals. Early signs of insulin resistance you should never ignore Insulin resistance often shows up subtly. Watch out for: Constant fatigue Increased hunger, especially for carbohydrates Weight gain around the belly Difficulty losing weight Unintended weight loss Darkened skin around the neck or underarms (acanthosis nigricans) Skin tags Brain fog, trouble focusing or blurry vision High blood pressure or cholesterol Excessive thirst and frequent urination Decreased testosterone, affecting reproductive health and fertility 'Crucially, insulin resistance is not a standalone condition but a driver of metabolic syndrome—a cluster of issues including high blood pressure, high triglycerides, low HDL (good) cholesterol and excess abdominal fat. Together, these greatly elevate the risk of heart disease, stroke and diabetes,' added Dr Singh. 'Gestational diabetes—that is, diabetes during pregnancy—increases the risk of developing insulin resistance. Certain medications, especially glucocorticoids or steroids taken over a long period, can also increase the risk. Medical conditions like polycystic ovarian syndrome, sleep apnoea, acromegaly or Cushing's syndrome are all linked to high insulin resistance. Emerging evidence also suggests that low levels of vitamin D may contribute,' said Dr Pearlsy Grace Rajan, senior consultant, internal medicine, Rela Hospital, Chennai. Lifestyle changes that can reverse insulin resistance The good news is that insulin resistance can often be reversed through lifestyle changes and medical support, especially when caught early. Here is what helps: Move more, sit less: Aim for 30–45 minutes of exercise daily. Even a walk after meals improves insulin sensitivity and helps with sugar cravings 'We need to emphasise resistance or strength training at least thrice a week to build muscle mass, which improves insulin sensitivity,' said Dr Ranjan. Follow a smart plate strategy: 'Be mindful of your carbohydrate intake, and also the time of day you consume them,' added Dr Ranjan. Choose whole grains over white rice or maida, include protein in every meal (dal, eggs, paneer, lean meats), and add fibre through fruits and vegetables. Avoid processed foods and sugary drinks: Packaged snacks, juices and sodas can worsen insulin resistance Prioritise sleep: 7–8 hours of uninterrupted sleep helps regulate blood sugar and appetite hormones Manage stress levels: Yoga, deep breathing, meditation and time away from screens help. Activities like painting or playing music also support stress reduction Tests to diagnose insulin resistance in India Insulin resistance is usually diagnosed through the HOMA-IR (homeostatic model assessment of insulin resistance) test, which measures fasting insulin and glucose levels. The HbA1c test, which shows average blood sugar over 2–3 months, is also useful. These tests are available at most diagnostic labs and typically cost between ₹920 and ₹1,300. How Indian families can tackle it together Insulin resistance is not just a personal health concern—it affects entire families. Shared habits like daily walks, eating home-cooked meals and scheduling check-ups can help Indian households prevent this growing threat. Insulin resistance may be silent, but its consequences are loud. The earlier you act, the better your chances of preventing diabetes and living a full, energetic life. Prevention isn't just better than cure—it's simpler, cheaper and smarter too.
News18
22-05-2025
- Health
- News18
What Your Period Blood Colour Reveals About Your Health
Last Updated: Understanding the color of your period gives you the ability to recognize warning signs early and take charge of your own health Your menstrual cycle is not just a recurring biological event—it's a monthly health report. Menstrual blood color is a lesser-known but no less significant indicator of what's going on inside the body, even though many people concentrate on flow intensity, cramps, or timing. Differences in period blood color can provide insight into hormonal balance, the possibility of infection, the presence of nutritional deficiencies, or reproductive health, much like differences in skin color or nail quality can provide insight into internal health. In India, where menstrual health is shrouded in silence in many cultures, being able to understand what's considered normal and what may not be can be a powerful first step towards early intervention and better overall health. Dr. J Ravichandran, Amrutanjan Healthcare helps us decode the color palette of a period. Bright red blood is often seen in the early days of the menstrual cycle, typically days one to two, when bleeding is heaviest. This shade denotes fresh blood, indicating rapid and effective shedding of the uterine lining. This indicates normal hormone activity and good uterine health. However, conditions like uterine fibroids, endometrial polyps, or hormonal imbalances may be indicated if the flow is extremely heavy, requiring changing pads every hour or accompanied by large clots. 18–24% of Indian women in their reproductive years' experience heavy menstrual bleeding, which is a common cause of gynaecological consultations, as per recent reports by Journal of Mid-Life Health, At some point in your period, the blood may darken to a dark red or maroon color. This is simply blood that has had longer to oxidize slightly, as it has taken longer to leave the uterus. This darker color most commonly appears in the final days of the cycle or after waking. In most cases, dark red blood generally appears to be completely normal, but if it is accompanied by pelvic pain, an unpleasant odor, or lasts longer than usual, it could be associated with retained tissue which is a particular risk after childbirth or a miscarriage. In these circumstances, it is important to see a gynaecologist. Brown or rusty blood is commonly older oxidized blood that did not leave during the last cycle. It is often noticed at the beginning or end of the period, and sometimes just as spotting between cycles. Generally speaking, this is usually not a problem. Spotting particularly as brown spots can indicate a thyroid issue, hormonal contraceptive side effect, or polycystic ovarian syndrome (PCOS), especially if you have irregular periods or pain in your abdomen. In fact, nearly 20% of Indian women of reproductive age have PCOS according to the Indian Journal of Endocrinology and Metabolism. It is important to be aware of these symptoms. Pink Blood: May Indicate Low Estrogen or Nutritional Deficiency Pinkish blood is frequently the result of blood diluted with cervical fluid, usually seen during lighter periods or spotting. Consistently pink periods may indicate low estrogen levels, which can be caused by eating disorders, low body weight, or excessive exercise, though they may be normal for some people. In India, pink menstrual blood can also denote low haemoglobin levels, as anaemia is affecting more than half of the women between the ages of 15-49. It is important to pay attention to any other symptoms, such as fatigue, dizziness, or breathlessness, and to request a blood test if the pink spotting persists. Grey or Off-White Clots: Requires Immediate Attention The appearance of greyish blood or tissue during menstruation can be a medical red flag. This coloring can point to a bacterial infection like bacterial vaginosis (BV), which is usually accompanied by an unpleasant odor, itching, or abnormal discharge. Grey tissue may also indicate retained products of conception in postpartum women which necessitate clinical care. According to the World Health Organization, untreated reproductive tract infections among women in developing countries represent one of the leading causes of infertility and chronic pelvic pain. You should go see a gynaecologist as soon as possible if you experience any grey discharge. Seeing black period blood can be alarming, but usually, it is simply older blood that has stayed in the uterus longer than normal due to cervical stenosis, accumulation of endometrial tissue, or even a lighter flow. If the black blood is accompanied by severe cramping, cycles are irregular or there is a foul odour, it could mean a serious problem like endometriosis, fibroids or an infection. Noticing these behaviours can be the first step towards early diagnosis. In India, these conditions are often under-diagnosed because of stigma and low awareness about women's health issues. Let Your Body Speak top videos View all Menstrual blood comes in a spectrum of colors each one a potential signal. Even though the majority of variations are benign and a natural part of your body's rhythm, you shouldn't disregard any persistent changes or concerning symptoms. In India, menstrual health education is still a major obstacle, particularly in rural and low-income areas. Understanding the color of your period gives you the ability to recognize warning signs early and take charge of your own health. Whether you are a mother managing cycles after giving birth, a working woman or a student it's important to know what's normal so that you can safeguard your fertility, comfort and long-term menstrual health. First Published: May 22, 2025, 16:05 IST
