Insulin Resistance: What It Is and Why It Matters for Your Eye Health

What is Insulin Resistance?

Insulin is a hormone made by your pancreas, and its job is to help regulate blood sugar. After you eat, your blood sugar rises, and insulin helps move that sugar out of your bloodstream and into your cells for energy or storage.

But here’s the problem: when your body’s cells stop responding to insulin properly, your pancreas has to make more and more insulin to get the job done. This is called insulin resistance.

In the early stages, your blood sugar might stay “normal” because your pancreas is working overtime producing extra insulin. But over time, this can lead to Type 2 diabetes when blood sugar levels start creeping up.

So, insulin resistance isn’t just about high blood sugar – it’s a condition of high insulin levels, and it can quietly wreak havoc on your health for years before you even know it.

Why Does This Matter for AMD?

Let’s take a look at some risk factors for AMD:

• High blood pressure

• Heart disease

• Abnormal cholesterol levels (dyslipidaemia)

• Atherosclerosis (hardening of the arteries)

• Obesity

  
  

Insulin resistance is strongly linked to all of these. It’s also the precursor to Type 2 diabetes, which is directly associated with AMD. So if you’re working to protect your vision, addressing insulin resistance is key.

Could You Have Insulin Resistance?

It’s possible to have normal blood sugar levels and a healthy weight and still have insulin resistance. But there are some warning signs that may let you know all is not well:

• High blood pressure

• Increased hunger

• Fatigue or low energy especially after meals

• Difficulty concentrating or 'brain fog'

• Abnormal cholesterol levels

• Extra fat around your middle

• Difficulty losing weight

• Cravings for sugar and carbohydrates

• Water retention

• Skin tags

• Acne

• Darker patches of skin (often on the neck or underarms)

• Hormonal issues in both men and women

• Headaches or migraines

• Dizziness or feeling lightheaded between meals

• Increased urination and/or thirst

What Causes Insulin Resistance?

While genetics and age play a role, lifestyle is the biggest factor. Here are some common contributors:

• Ultra-processed foods

• Seed oils (vegetable oils)

• Diets high in sugar, refined carbs, and artificial sweeteners

• Lack of exercise

• Stress (and the hormones adrenaline and cortisol)

• Poor sleep

• Obesity and inflammation

• Exposure to environmental toxins (e.g., plastics, pesticides, pollution)

The Good News: Insulin Resistance is Reversible

Small, consistent changes to your lifestyle can dramatically improve insulin sensitivity. Here’s how:

1. Rethink Your Diet

• Avoid ultra-processed foods like refined carbs, artificial sweeteners, and processed fats.

• Control your carbohydrate intake. Carbs raise insulin levels, so focus on whole, unprocessed options and eat them after your veggies, protein, and fat to reduce their impact.

• Prioritise protein at every meal – it keeps you full and has a smaller effect on insulin levels.

• Enjoy healthy fats. Natural sources like meat, fish, eggs, butter, olives, avocado, and nuts are satisfying and insulin-friendly.

• Add fibre-rich foods like vegetables, beans, nuts, seeds, and whole fruit (not juice).

  
  

2. Support Your Gut

• Include fermented foods like raw sauerkraut and kimchi – they’re lower in carbs and great for your gut health which has a knock-on effect on your blood-sugar control and inflammation levels.

  
  

3. Introduce Fasting

• A simple way to start is time-restricted eating: aim for a 12-hour overnight fast (e.g. 7pm–7am).

  
  

4. Move Your Body

• Exercise lowers blood sugar without needing insulin and improves insulin sensitivity. Both resistance and aerobic exercise are great, so choose what you enjoy most.

  
  

5. Lower Stress Levels

• Try mindfulness, meditation, yoga, or even simple breathing exercises to counteract stress hormones that raise insulin.

  
  

6. Prioritise Sleep

• A good sleep routine helps regulate hunger hormones, reduces stress hormones and keeps blood sugar steady.

  
  

7. Minimise Toxins

• Eat organic where possible, avoid plastics, and opt for natural cleaning products.

Want to Learn More?

If you’re looking to improve your eye health through nutrition and lifestyle changes, tackling insulin resistance is a fantastic place to start.

Feel free to reach out if you’d like to explore how personalised nutrition can help you protect your vision and overall health. Let’s work together to keep your eyes and your body in top shape!