How well your cells respond to insulin is what is meant by insulin sensitivity. If you want to lower your chance of developing diabetes and other chronic illnesses, improving insulin sensitivity is a great place to start. Insulin is a hormone that regulates how much sugar is in your blood. Insulin is produced in the pancreas and aids in the transport of glucose from the blood into the body’s cells. High blood sugar levels result from cells being resistant to insulin. Your pancreas responds to elevated glucose levels by increasing insulin production in an attempt to lower blood sugar despite insulin resistance. This is a common cause of type 2 diabetes, in which the pancreas gradually loses its ability to produce insulin. In addition, nerve and organ damage can occur from hyperglycemia.
Obesity, prediabetes, and a family background of diabetes all increase a person’s risk of insulin resistance. High blood pressure and type 2 diabetes are conditions that are more likely to develop in people who are insulin resistant. Insulin resistance is another one of the early warning signs. Physical activity and a well-balanced diet are only two of several preventative measures that could help you avoid developing diabetes. Daily, your body will use a hormone called insulin to convert the food you eat into usable energy. Interruptions in this cycle can result in insulin resistance, which in turn can raise blood glucose levels, putting the body at risk of developing other conditions. If your cells have difficulties responding to insulin, a condition known as insulin resistance emerges.
If your cells become less receptive to insulin, your system may attempt to correct the situation by producing more of the hormone. Blood sugar levels may be maintained if the pancreas produces enough insulin to facilitate glucose entry into cells.
What are the natural ways to increase your insulin sensitivity?
The excellent thing is that a diagnosis of insulin resistance does not necessarily mean that type 2 diabetes will occur immediately or even at a later date. Overweight and obese persons with uncontrolled diabetes were less likely to develop type 2 diabetes if they participated in the Treatment And prevention Program’s rigorous lifestyle intervention that resulted in weight loss. Additional research has shown that patients who stick to their new healthy lifestyle habits can put off being diagnosed with type 2 diabetes for years. There are eating habits and certain food components that can help reduce insulin resistance.
Examples of lifestyle changes that can reduce insulin resistance include cutting back on added sugars, opting for cleaner carbs, and consuming food that features a healthy mix of proteins, fat, and carbohydrates. Insulin sensitivity can also be increased by eating foods high in fiber, antioxidants, and resistant starch. Adequate sleep, exercise (aerobic and core strength), and stress management all play vital roles.
Following are the natural ways to increase your insulin sensitivity
7 – 8 hours of sleep
Getting a good night’s sleep is crucial to your well-being. However, sleep deprivation is associated with an increased risk of developing illnesses, cardiovascular diseases, and type 2 diabetes. Sleep deprivation has been associated to decreased insulin sensitivity in a number of studies. In one study with nine healthy volunteers, for instance, researchers discovered that sleeping for only four hours a night was associated with a significant decrease in insulin sensitivity and the capacity to control blood sugar compared to sleeping for eight and a half hours. The good news is that sleep deprivation can have a negative impact on insulin resistance, but that effect can be reversed by getting more sleep. Sleep deprivation can have negative effects on health and may contribute to insulin resistance. The consequences of sleep deprivation may be undone by making up for the lost hours.
Gain physical strength
One of the most effective strategies to improve insulin sensitivity is through daily exercise. Based on the intensity of the workout, it aids in transporting sugar to the cells for storage and prompts a rise in insulin sensitivity that lasts anywhere from two hours to 48. One research demonstrates that healthy participants’ insulin sensitivity was enhanced for 48 hours after 60 minutes of moderately intense stationary cycling. Boosting insulin sensitivity is another benefit of resistance exercise. Studies have shown that it improves insulin sensitivity in both diabetic and non-diabetic males and females. A three-month resistance training program, for instance, improved insulin sensitivity in men who were overweight but did not have diabetes, and this effect was shown regardless of the participants’ lifestyle changes, such as dieting or weight loss. Although including either aerobic or resistance training in your regimen can improve insulin sensitivity, including both appears to be most helpful.
Eliminate Sources of Stress
The potential of the body to control blood sugar levels is compromised by stress. It promotes the release of “fight-or-flight” hormones like cortisol and glucagon. These hormones convert glycogen, a type of sugar found in the body, into glucose, which then enters the bloodstream and is used as an immediate energy source. Unfortunately, prolonged stress maintains elevated levels of stress hormones, which promote nutritional catabolism and raise blood sugar. Increased insulin resistance is another effect of stress hormones. This decreases the body’s tendency to retain food as fat and increases the number of nutrients widely accessible in the blood for utilization as fuel. Numerous scientific investigations have confirmed that elevated stress hormone levels negatively impact insulin sensitivity. A decrease in stress levels and an improvement in insulin sensitivity can be achieved through methods such as meditation, physical activity, and sleep.
Reduce your weight
Insulin levels are decreased and the chance of developing type 2 diabetes is raised in those who are overweight, especially around the middle. Many factors contribute to this, but one is the production of hormones by abdominal fat that increase insulin resistance in the body’s skeletal muscles and liver. Higher levels of abdominal fat have been linked to decreased insulin sensitivity, as shown by a number of studies. Weight loss, fortunately, can reduce abdominal fat and raise insulin sensitivity. If you’re prediabetic, this could also help lower your chance of developing type 2 diabetes. People with prediabetes who lost 5-7 percent of their body weight over the course of 6 months lowered their likelihood of developing type 2 diabetes by 54 percent over the course of 3 years, according to a study. Weight loss is possible through a variety of diet, workout, and behavioral modification strategies.
Increase your intake of soluble fiber
Soluble fiber and insoluble fiber are the two main types of fiber. To facilitate its transit through the digestive tract, insoluble fiber primarily serves as a bulking agent. Many of the health advantages linked with fiber consumption, such as reduced cholesterol levels and decreased hunger, are attributable to soluble fiber. Increasing insulin sensitivity has been linked to high soluble fiber intake, according to a number of studies. Example: research with 264 women indicated that those whose diets included more soluble fiber had considerably lower rates of insulin resistance. Higher insulin sensitivity has been linked to higher consumption of soluble fiber, which also helps feed the beneficial bacteria in your gut. Legumes, oats, and fruits like oranges are all good sources of soluble fiber. Consuming soluble fiber has improved insulin sensitivity, among other health benefits. It’s good for you and the good bacteria in your gut, too.
Eat more fruits and veggies every day
The health benefits of eating fruits and veggies go far beyond just nutrition. Antioxidant plant components are especially abundant in a variety of brightly colored fruits and vegetables. Free radicals can induce inflammation all over the body, but antioxidants can attach to and neutralize them. According to a number of studies, insulin sensitivity has been shown to improve with a diet high in plant components. Eat no more than one serving of fruit at a session and no more than two servings of fruit in a day to maintain a healthy weight. Plant chemicals found in abundance in veggies and fruits can improve insulin sensitivity. Be mindful that some fruits are quite sugary, and limit your intake of them at once.
Reduce your carbohydrates intake
The primary stimuli that raise insulin concentrations in the body are carbohydrates. As glucose is produced from carbohydrates and pumped into the bloodstream, insulin is secreted by the pancreas to help move the glucose from the blood into the cells. If you want to make your body more insulin sensitive, cutting down on carbohydrates may assist. This is because the pancreas has to work harder to clear the blood of sugar when eating a high-carb diet. One further strategy to boost insulin sensitivity is to space out your carbohydrate consumption during the day. Consuming carbohydrates in little, frequent doses during the day helps insulin out by reducing the amount of sugar it must deal with at each meal. This is confirmed by studies that suggest maintaining a regular eating schedule improves insulin sensitivity.
Green tea is the healthiest beverage you can drink. Individuals who have type 2 diabetes or are at risk for developing the disease can also benefit greatly from this option. Green tea has been shown in multiple trials to boost insulin sensitivity and decrease blood sugar. The consequences of green tea on glucose and insulin sensitivity, for instance, have been the subject of 17 separate research and analysis. Green tea consumption was found to have a considerable effect on fasting blood sugar levels and insulin sensitivity.
The Bottom Line
Insulin is a crucial hormone that performs numerous functions in the body. Your pancreas has to work harder to flush sugar from your system if your body isn’t very sensitive to insulin. Higher levels of blood sugar, which may be the result of low insulin sensitivity, have been linked to an increased risk of numerous diseases. The good news is that your insulin sensitivity can be improved in a natural way in numerous ways. If you want to improve your insulin sensitivity and reduce your risk of disease, you may want to try some of the strategies discussed in this article. However, before making any changes to your current treatment plan, you should consult with your doctor.
When insulin resistance develops, cells become less receptive to the hormone, reducing their ability to take in glucose from the blood. Prediabetes, the precursor to type 2 diabetes, is characterized by elevated levels of this hormone. Prevention of insulin resistance by diet is crucial. Eating foods low in GI and GL, as well as maintaining a healthy weight and low belly fat can help lower the risk. Eating a high-fiber, low-carbohydrate diet rich in vegetables and fruits may reduce the risk. Reduce your consumption of sugary snacks, processed foods, and starchy foods like corn and rice, and increase your consumption of grapefruit, veggies, and non-starchy vegetables. A person’s health and diabetes susceptibility can be gauged in part by their body mass index (BMI).