Insulin sensitivity is definitely no stranger to diabetic patients. And that’s because doctors would usually mention this while trying to educate the patient. Also, there are many articles out there that talk about insulin sensitivity and its effects on the body. Insulin is actually a hormone produced in the body. And the role of insulin in the body is to reduce the amount of glucose in the body. So for people that are diabetic, the level of insulin in the body is a great determinant. There are ways to boost insulin sensitivity. We’ll be looking at that today.
Insulin sensitivity is actually self-explanatory. This is how sensitive your body is to the hormone insulin. If a person is highly sensitive to insulin, then the amount of insulin that would be needed in the body would be small. In different people, insulin sensitivity varies. And there are different tastes that can be used to determine this. Insulin resistance and insulin sensitivity are actually interchangeable. This means that a person with low insulin sensitivity is actually known as a person that’s insulin resistant. And a person that’s insulin resistant would have problems metabolizing glucose. In the long run, this leads to a lot of problems in the body.
12 Ways On How To Improve Insulin Sensitivity
1. Sleep more
Getting enough sleep at night is very important for your overall health. When you don’t get enough rest, your body is at high risk of having certain diseases such as diabetes and heart diseases. Also, there are studies that show that poor sleep has something to do with low insulin sensitivity.
Doing regular exercises is one of the best options you can opt for to improve insulin sensitivity. That’s because with exercise sugar moves into the muscles and is stored. And that allows for an increase in the sensitivity of insulin. This could happen for 2-48 hours. And this depends on how long the exercise is.
3. Reduce stress
One thing that many people don’t know is that stress has a toll on how well the body can regulate sugar in the blood. When you’re stressed out, your body is in the fight-or-flight mode. And in this mode hormones like glucagon and cortisol are released. These hormones actually break down glycogen stores and increase blood sugar levels. Also, these hormones make the body more resistant to insulin. In fact, there are studies that show that stress is one of the factors that help reduce the sensitivity of the body to insulin.
4. Lose some weight
Weight has always been linked to increasing the risk of having diabetes. Having so much fat around the belly area has also been linked to reducing the sensitivity of insulin in the body. The good thing is that you can deal with this by losing some pounds. It would not only improve insulin sensitivity in your body but also reduces the risk of having diabetes.
5. Eat more fiber
So there are two known types of fiber. We have the soluble and the insoluble one. The soluble fiber is the one that comes with benefits like reducing appetite and reducing cholesterol levels. While the insoluble one is simply for increasing the bulk of stool. So in this scenario, it’s a soluble fiber that’s needed. There are studies that also show that there’s a link between increased intake of soluble fiber and increased sensitivity to insulin. Soluble fiber is known to help feed the healthy bacteria in the gut. And this as well can be linked to increased sensitivity.
6. Eat more colorful fruits and vegetables
Fruits and vegetables for ages have been known to have amazing health benefits. Colorful fruits and veggies are known to be rich in antioxidants. And antioxidants are well-known for their effect as to reducing inflammation in the body. They are also well-known for dealing with many other conditions in the body. There are many studies that show that consuming foods rich in plant compounds help increase insulin sensitivity.
7. Include herbs and spices while cooking
You most likely already know that spices and herbs are very medicinal. These herbs and spices have been studied over the years. And they have proven to amazing benefits as to increase sensitivity to insulin. Some of the herbs and spices that you can opt for are fenugreek, ginger, garlic, and turmeric.
8. Add a bit of cinnamon to your meal
Cinnamon is actually a spice that has a lot of plant compounds. And it is also well-known for its ability to reduce the level of blood sugar in the body. Also, it helps increase the sensitivity of your body to insulin.
9. Drink green tea
This is one great beverage for your body. It’s also good for people that have a high risk of having diabetics or is already diabetic. And with studies, we now know that green tea helps reduce blood glucose level as well as increase sensitivity to insulin.
10. Reduce carbs
So we all know that the main culprit when it comes to raising blood glucose levels is carbs. They are also the stimulants of the insulin in the blood. When so many carbs are consumed there is increased release of insulin. But when there is a reduced intake of carbs it helps increase insulin sensitivity. One other good way of increasing the sensitivity of insulin in the body is by balancing carb intake. Make sure that your carb intake for the day is spread well across different meals of the day.
11. Stay away from trans-fat
If there’s one thing that you should stay away from then it’s trans-fat. This fat is known to cause so many health conditions. And it doesn’t even come with any health benefit. There’s evidence that high levels of trans-fat in the body can be linked to poor control of blood glucose. And also insulin resistance. That’s why trans-fat is a no-no if you’re trying to improve insulin sensitivity.
12. Try supplements
This idea is actually a new one for improving insulin sensitivity. Some of the supplements you can opt for are berberine, magnesium, chromium, and resveratrol. These are good supplements that are backed up with evidence as to their effectiveness.
How To Reverse Insulin Resistance
As mentioned earlier, insulin resistance is low insulin sensitivity. So insulin resistance can be reversed by following the above steps. Make sure you opt for whole foods and not junk and processed food. Get rid of all those sugary foods and drinks. Make sure you consume enough soluble fiber. And make sure you exercise regularly. All these are the things you can do when it comes to how to reverse insulin resistance.