Natural Ways to Improve Your Insulin Sensitivity

Whether you’ve been diagnosed with diabetes or are at risk of developing it, increasing your insulin sensitivity is an important part of managing your condition.

It can also help you lose weight and improve your overall health. Fortunately, there are many natural ways to increase your insulin sensitivity.

Even if you’re fine and want to improve insulin sensitivity, this choice can be successful in keeping you healthy and in physical shape! Let’s see how to do it!

Disclaimer:

The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.

Natural Ways to Improve Your Insulin Sensitivity: Exercise more

Exercise is a great way to improve insulin sensitivity and lower blood sugar levels. It can also help you lose a few pounds and feel better.

The most effective types of exercises for increasing your insulin sensitivity are brisk walking, swimming, and cycling. However, it is also important to incorporate resistance training into your workouts.

Adding weights to your routine can help increase muscle mass, which burns more glucose during exercise.

You should vary the types of activities you do from day to day and challenge yourself. This way, you are less likely to get injured and your workouts will be easier on your body.

Research has shown that even a short 10-minute walk after meals can bring down your blood glucose and stabilize it. This is because exercise can lower your appetite and make you feel full.

Natural Ways to Improve Your Insulin Sensitivity: Lose a few pounds

One of the most effective natural ways to improve your insulin sensitivity is to lose a few pounds. This weight loss will not only lower blood sugar and increase energy levels, but it can also help decrease inflammation and tamp down on cholesterol, too.

Losing just five to seven percent of your body weight may reduce your risk of developing diabetes by 58 percent over three years. That’s 10 pounds for a 200-pound person, and it can be achieved with a healthy diet, exercise, and lifestyle changes.

Natural Ways to Improve Your Insulin Sensitivity: Eat more soluble fiber

Fiber is one of those do-it-all nutrients that many people aren’t getting enough of. It helps regulate blood sugar, reduces cholesterol and protects your heart, among other things.

Soluble fiber is also a great natural way to increase your metabolic rate. It’s a good idea to include soluble fiber-rich foods in your daily diet, such as fruits, vegetables, legumes, whole grains, and nuts and seeds. For instance, one small orange contains about 1.8 g of soluble fiber, while half a medium grapefruit has about 0.1 g.

To make sure you’re getting enough, it’s best to eat a variety of whole foods that contain both types of fiber. Some of the best sources of soluble fiber include oat bran, barley, seeds and legumes like lentils or navy beans.

The right soluble fiber can support your digestive health by feeding good bacteria, attenuating glucose absorption, lowering cholesterol and increasing your satiety. Just be careful to not overdo it, as consuming too much soluble fiber can lead to gas pain and bloating or loose stools.

Soluble fiber also slows the digestion of other nutrients, which can prevent sharp spikes in your blood sugar after meals. It may help lower your risk of heart disease and some cancers, and stabilize your blood pressure. Adding soluble fiber to your diet is an easy way to improve your health.

Natural Ways to Improve Your Insulin Sensitivity: Sleep

Getting the right amount of sleep is crucial for your body and mind. It helps you feel rested and refreshed, while also boosting your immunity.

In addition, a lack of sleep can lead to mood disorders such as depression and anxiety. In fact, one study found that people with poor sleep are five times more likely to develop depression than those who get enough sleep.

Aside from that, sleep can help you remember important information and learn new things. Studies show that quality sleep can boost your memory and cognitive thinking, which can improve your problem-solving and decision-making skills.

While scientists are still learning about the link between sleep and the immune system, it is believed that sleep helps to strengthen your body’s defenses against infections. Insufficient sleep can make you more susceptible to colds and influenza, while chronic sleep loss may increase your risk of developing immunodeficiency diseases.

Cut down on carbs

Taking the time to cut down on carbohydrates in small, manageable steps can help you lose weight and improve your insulin sensitivity. This is especially important if you have type 2 diabetes.

Using a carbohydrate tracking app or online program can help you keep tabs on how many carbohydrates you eat and what they’re made from. Ideally, you’ll avoid the more refined forms of carbs (such as white flour) and opt for whole, unrefined ones.

Another way to cut down on carbs is to replace them with protein-rich foods. This helps keep you fuller for longer and can prevent you from craving high-carb snacks later in the day.

You can also eat more non-starchy vegetables and reduce your intake of saturated and trans fats, which may increase your insulin resistance. These are the main culprits behind heart disease and other chronic health conditions, such as high blood pressure.

Finally, make sure you’re getting enough leafy greens and other fruits, as well as veggies with skin like broccoli, cauliflower, and Brussels sprouts. These are also rich in phytochemicals, which can help you stay healthier.

Reduce intake of added sugars

If you want to increase your insulin sensitivity, it’s important to limit the amount of added sugar in your diet. This can be hard for some people, but a few small changes here and there can do wonders.

Added sugars are typically found in processed foods, like candy, cookies, cakes, and soda. You can read the Nutrition Facts label on food products to determine how much sugar they contain.

Natural sugars, on the other hand, are found in fruit, milk and vegetables. They’re often included with other healthy nutrients and help slow down the digestion process.

Adding more fiber, protein and fat to your meals can also help your body handle the sugar you eat. This can reduce how quickly your blood glucose spikes, and it can also help to prevent insulin resistance.

Drink green tea

Drinking green tea can improve your insulin sensitivity, so you’ll be better able to manage your blood sugar levels. It also provides you with energy and helps your digestive system function properly.

It contains polyphenols and antioxidants that can help you fight off the effects of disease and infection. It’s also been shown to lower cholesterol and blood pressure.

Adding herbs like rosemary, ginger, wild sage and oregano to your tea is another way to enhance its health benefits. When combined with green tea, they can provide a more potent antioxidant boost, which will also increase your metabolism.

Several studies have shown that green tea can help reduce the symptoms of type 2 diabetes, including hyperglycemia and increased blood pressure. Additionally, it can protect against the complications of the disease, such as heart attacks and strokes.

apple cider vinegar

If you are looking for natural ways to improve your insulin sensitivity, try using apple cider vinegar. It can help lower blood sugar levels after a meal.

You can drink it directly or use it in salad dressings and smoothies. Experts say it is safe for most people to use in small amounts.

It may also help control your blood sugar and cholesterol levels. However, more research is needed to verify the effectiveness of this remedy.

The American Diabetes Association has reported that vinegar may reduce the amount of insulin you need to digest starchy foods like white bread and potatoes. This is a good news for pre-diabetics and diabetics who have trouble controlling their blood sugar.

In one study, people who drank 2 tablespoons of apple cider vinegar before meals saw their glucose levels drop after eating. Researchers believe that this is because vinegar helps your body digest starches better. Other studies suggest that it may also help reduce triglycerides and bad LDL cholesterol levels.

Final thoughts

As you can see there are so many natural ways to improve insulin sensitivity, no doubt this goal can lead to some excellent health outcomes.

In case you are an athlete, better insulin sensitivity leads to better caloric partitioning, thus educating the body to direct nourishment towards the muscles, to the detriment of adipose tissue.