Insulin is the hormone responsible for blood sugar levels. It is formed in the pancreases and helps in storing sugar in the cells. With low insulin resistance, the sugar is not stored in the cells properly thus, causing a high blood sugar level. Having a long-term low insulin sensitivity can cause several chronic diseases and damage to the nerves and organs.
How one can improve insulin sensitivity naturally:
- Get an adequate amount of sleep
Lack of sleep leads to the improper breaking down of substances in the body. This results in bad insulin sensitivity. Well, for every human it is necessary to have an adequate amount of sleep. The amount one should sleep in depends on the age factor.
Moreover, lack of sleep can cause harm and increase the risk of minor to major diseases such as infections, type-2 diabetes, and heart diseases. It has been scientifically proven that people whose sleep pattern was poor, had reduced insulin sensitivity.
So, sleep for the right amount of time to get insulin sensitivity back on track.
- Regular exercise
This is one of the best ways to improve insulin sensitivity. When one exercises regularly, the sugar moves into the muscle for storage and results in an immediate increase in insulin sensitivity. This depends on the intensity of the exercise and mainly lasts for 2 to 48 hours.
For instance, even cycling for 60 minutes at a moderate pace can improve insulin sensitivity for 48 hours. Apart from this workout, you can also go for resistance training.
The increase in insulin level does not depend on whether a person is diabetic or not. For instance, once it was discovered that an overweight man who did not have diabetes, did resistance training for 3 months. His insulin sensitivity increases as well as he went through an amazing weight-loss.
To make your exercise routine more effective, try combining both aerobics and resistance training.
- Lose weight
When one is obese or weighs more than expected, they might have bad insulin sensitivity. When excess weight is accumulated, especially in the stomach area, it usually results in reduced insulin sensitivity. This also increases the risk of type-2 diabetes.
The belly is capable of reducing insulin sensitivity by giving rise to hormones that will promote insulin resistance in the liver and muscles. It has been scientifically proven that high amounts of belly fats support a low level of insulin sensitivity.
So, losing weight, especially in the belly area, can make your insulin sensitivity a whole lot stable. It will not only improve insulin sensitivity but will also decrease the risk of type-2 diabetes.
- Release stress
When one carries stress more often, their system malfunctions a lot. In this case, stress hormones affect the regulation of sugar in our bodies. it makes the body go to “fight-or-flight” mode hence, boosting the production of stress hormones such as glucagon and cortisol.
Now, these hormones are responsible for breaking down glycogen, which is a stored sugar, into glucose. The glucose then enters the bloodstream to be used as a quick source of energy.
When the level of stress hormones is high, it causes nutrient breakdown that increases blood sugar. So, the presence of stress hormones can make the body more insulin resistant.
- Add more fruits and vegetables
Fruits and vegetables are our gifts from nature. They are adorned with health-boosting qualities. Especially, colorful vegetables and fruits are a good source of plant compounds thus, are rich in antioxidant properties.
The presence of antioxidants helps in binding and neutralizing the free radicals. Free radicals are unstable molecules that cause harmful inflammation in our bodies.
So, eat a mixture of various colorful fruits and vegetables regularly. our body will extract all the plant compounds from them and improve insulin sensitivity. All you need to do is to eat 2 to 5 servings of fruits and vegetables each day.
- Consume herbs and spices
Herbs and spices hold medicinal properties in them. before medicines were introduced, they were how diseases and wounds were cured. So, some spices will also aid insulin sensitivity.
- Fenugreek seeds: these seeds are high in soluble fibers and make the insulin more effective. You can consume them as a whole or add them into your baking or cooking. This will help you increase the control over blood sugar level and also improve insulin sensitivity.
- Ginger: Ginger is a well-known spice and has a good connection with increased insulin sensitivity. Ginger contains an active compound called gingerol. The gingerol makes the sugar receptors on muscle cells more available. Thus, increasing the sugar uptake.
- Turmeric: it is very popular for its medicinal properties. it contains an active compound called curcumin. It is a strong antioxidant with anti-inflammatory properties. so, it increases insulin sensitivity by decreasing free fatty acids and sugar in the blood.
- Garlic: it is delicious as well as nutritious. It helps in improving insulin secretion and contains antioxidant properties that improve insulin sensitivity as well.
- Drink green tea
We have heard a lot about the goodness of green tea. It is an excellent choice for people suffering from type-2 diabetes. It has been scientifically proven that drinking green tea can improve insulin sensitivity as well as reduce blood sugar levels.
When the nutrients of the green tea are extracted in our bodies, it reduces fasting blood sugar significantly thus, increasing insulin sensitivity.
Green tea contains a powerful antioxidant known as epigallocatechin gallate (EGCG), which highly helps with the increase in insulin sensitivity.
- Apple cider vinegar
Vinegar is a versatile acetic acid that helps in clearing out the toxins from the body. This vinegar helps in improving insulin sensitivity by decreasing the level of blood sugar and increasing the effectiveness of insulin.
The nutrients of the apple cider vinegar delay the stomach from releasing the food into the intestine, thus, giving the body sufficient time to absorb sugar from the bloodstream.
The bottom line
There are other natural ways to improve insulin sensitivity by eating fewer carbs and more soluble fibers, avoiding trans fat, and reducing the intake of refined sugar. If any of the above ways do not work for you, you are free to go for supplements too.