There are numerous natural ways to reduce insulin resistance. In fact, a significant study known as the Diabetes Prevention Program demonstrated that lifestyle changes had a bigger impact on lowering the risk of diabetes than medicine.
You may do a lot of things to increase your insulin sensitivity. These are our pieces of advice:
If overweight, lose weight
The most crucial action you can take to increase insulin sensitivity maybe this. Your fat cells shrink over time, making them more insulin-sensitive. As a result, your body will need to produce less insulin to deliver blood sugar to your cells.
It not only prevents your pancreas from working too hard, but it also lowers blood insulin levels, lowering health risks. Additionally, you DON’T HAVE to reach an unreasonably low weight, which is wonderful news. Even a 5- to 7-pound weight loss will help with insulin resistance.
According to this study, patients with prediabetes who dropped 5-7% of their body weight over six months had a 58% lower risk of developing type 2 diabetes over the next three years. That represents a loss of 10–20 pounds for a 200-pound person.
Pick out wholesome carbs
All carbs cause blood sugar to rise. However, processed or sugary “white carbs” trigger a rise more quickly. Rapid blood sugar increases increase the pancreas’ need to produce insulin. Low glycemic carbohydrates will delay the increase of insulin and blood sugar.
The majority of fruit, dry beans, and legumes, all non-starchy vegetables, certain starchy vegetables like sweet potatoes, and numerous whole grain pieces of bread and cereals (such as barley, whole wheat bread, rye bread, and all-bran cereal) are among the low-GI sources of carbohydrates.
White bread, cornflakes, quick oatmeal, bagels, cakes, and other sweet foods are examples of high glycemic carbohydrates.
Reduce stress
Numerous harmful effects of stress on the body include increased insulin resistance and blood sugar management. Your body interprets stress as a “fight or flight” situation while you’re under stress.
A stored form of sugar known as glycogen is broken down as a result of this stimulating the production of stress hormones such as cortisol and glucagon.
Your blood sugar level rises as a result of this sugar’s entry. Numerous studies have revealed that persistently high doses of stress hormones lower insulin sensitivity. Find stress-reducing activities, such as reading, yoga, music, or meditation, to help you manage your stress.
Get more sleep
Heart disease, weight gain, a weakened immune system, type 2 diabetes, and insulin resistance are just a few of the health problems that are associated with insufficient sleep.
According to this study, having 4 consecutive nights of 4 hours of sleep reduced insulin sensitivity by 30%. Each day, getting enough sleep can lower the risk of glucose metabolism malfunction and assist to control the hormones linked to hunger. Sleep for at least seven hours each night.
Also, Read Type 2 Diabetes: Symptoms, Complications and Preventative Measures
Watch Your Protein Intake
While a moderate intake of protein is beneficial for the synthesis of insulin, an excessive amount might be harmful. Proteins encourage the synthesis of insulin. Consequently, consuming a lot of protein will make your insulin levels higher.
Proteins help lower insulin levels, particularly fish high in Omega 3 fatty acids, tofu, soybeans, lentils, and beans. But not all proteins are created equal. Red meats like hog, beef, and venison include proteins that are more harmful to you than beneficial.
Whey and casein-rich protein powders must also be used in moderation since they encourage the body to manufacture more proteins, which raises insulin levels to risky levels.
Manage The Portions
People sometimes remark that despite eating well and living a healthy lifestyle, their insulin levels have not changed. You need to be careful about how much food you eat because the results are lacking.
Your pancreas produces more insulin if you consume a lot at once. ‘Hyperinsulinemia‘ is the result of having too much insulin, especially if you are obese and have insulin resistance.
You can lessen your sensitivity to insulin and lower your insulin levels by consuming fewer calories and smaller servings. No matter what kind of diet you follow, eating less is essential for maintaining appropriate insulin levels.
Bid Farewell To Sugar
Those with high insulin levels must reduce their diet of sugar and carbohydrates. Overindulging in sugar raises blood glucose levels, which eventually results in insulin resistance.
Additionally, research has demonstrated how consuming sugar-rich meals like sweets in excess causes elevated insulin levels and weight gain.
Try Intermittent Fasting
Although intermittent fasting has recently been popular as a weight-loss method, it offers a lot more advantages. The main goal of intermittent fasting is to force people to adhere to a rigid schedule for when to eat so that there are enough time gaps between any two meals.
The time between meals enables the body to digest food more slowly and prevents the abrupt absorption of excessive carbohydrates. Before attempting this fasting strategy, it is important to speak with a doctor or nutritionist because it might not be suitable for everyone.
