How to improve insulin sensitivity?
Insulin sensitivity. One of the major contributing factors to diabetes development is insulin resistance. It is a condition where the body cells do not react well and become intolerant to insulin. This makes the hormone less effective, leading to the buildup of sugar in the blood. While it is potentially dangerous, improving the body’s insulin sensitivity can prevent high blood sugar and reduce the risk of diabetes.
Here are some tips to improve or increase insulin sensitivity:
Exercise more
Insulin resistance occurs because of obesity. That means exercising regularly can help you manage your weight and inhibit the possible onset of high blood sugar and diabetes. How does exercising help increase insulin sensitivity? When you exercise, glucose moves into your muscles for storage. It also reduces insulin resistance, as exercising can help you lose excess weight. This lifestyle change plays a vital role in preventing type 2 diabetes.
Get enough sleep.
According to research, sleep-deprived individuals are at high risk of acquiring different medical conditions, including diabetes. Did you know that sleep restriction can increase the stress hormones? If not addressed, it can impair the body’s glucose metabolism. Such a condition can negatively impact insulin sensitivity. Furthermore, insufficient sleep can increase susceptibility to obesity and type 2 diabetes. Getting enough sleep, even for 7 hours a day, can do wonders for your health.
Eat more fiber-rich foods.
Fiber can be soluble and insoluble. Among these classifications, soluble fiber is more beneficial for people with diabetes. How does it improve insulin sensitivity? Soluble fiber can lower cholesterol levels and reduce appetite. Once consumed, it can make a person feel full immediately, and prevents unnecessary craving for food. It also decreases the chances of insulin resistance. They also add some friendly bacteria in the gut. According to studies, these pro-biotic bacteria help increase the body’s sensitivity to the hormone insulin.
Add fruit and vegetables to your meal plan.
Fruits and vegetables have powerful and positive effects on blood sugar. The presence of antioxidants in fruits and vegetables fights against free radicals. They are also highly potent in preventing inflammation, a widespread condition in diabetes. Lastly, antioxidants are linked with increased insulin sensitivity.
Reduce carb intake.
While reducing your carb intake is an effective strategy for losing weight, it has a significant advantage in increasing insulin sensitivity. How? Consuming fewer carbs means putting less pressure on the pancreas to produce insulin. It also lessens the organ’s burden in removing sugar from the blood. You can start slowly by eating small portions of carbs daily.
Eat cinnamon.
We all know that cinnamon has a beautiful aroma. But did you know that this plant has great diabetes management properties too? According to research, cinnamon has the ability to reduce blood sugar and increase insulin sensitivity. It functions by helping specific receptors to transport glucose more efficiently into the body cells. Start adding cinnamon to your food as a tempering, or by sprinkling some cinnamon powder on your food or drinks as a seasoning to add some extra flavors.
Choose green tea as a beverage.
For many years, green tea has always been a great snacking companion. Aside from its relaxing and calming effect, it is known for its anti-diabetic and anti-inflammatory properties. Wondering how green tea benefits your health? Green tea is rich in an antioxidant called polyphenols. This antioxidant prevents cellular damage and metabolizes blood sugar better. Polyphenols can also prevent inflammation, diabetes, cancer, and heart disease.
