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Insulin is an important hormone that helps sugar from the blood get into the cells for storage. When cells are resistant to insulin, it will lead to high blood sugar and if this situation is prolonged, it can lead to the risk of many diseases such as heart disease, type 2 diabetes,... Your cells' response to insulin, or insulin sensitivity, will help you avoid these risks. Here are 14 natural ways to improve insulin sensitivity that have been scientifically proven.
1. Sleep more
Lack of sleep can be harmful and increase the risk of infections, heart disease and type 2 diabetes. Some studies have also shown a link between poor sleep quality and decreased insulin sensitivity..
Lack of sleep can be harmful to your health and can increase insulin resistance, increase insulin blood, increased blood sugar. Making up for lost sleep can help reverse its effects.
2. Exercise more
Exercising more is one of the most effective ways to increase insulin sensitivity.
It helps more sugar get into the muscles for storage and promotes an immediate increase in insulin sensitivity, depending on exercise this effect can last from 2 to 48 hours.
Resistance training also helps increase insulin sensitivity. And if you combine aerobic exercise and resistance training, you can maximize the effect.
3. Stress relief
Stress affects your ability to regulate blood sugar. It encourages the body to go into “fight-or-flight” mode, stimulating the production of stress hormones like cortisol and glucagon. These hormones break down glycogen, a stored form of sugar, into glucose, which enters your bloodstream for your body to use as a quick source of energy.
Constant stress keeps your stress hormone levels high, stimulates the breakdown of nutrients and raises blood sugar. Stress hormones also cause the body to become more insulin resistant, increase blood insulin, prevent the storage of nutrients, and prolonged insulin resistance can be harmful to your body.
Many studies have found that high levels of stress hormones decrease insulin sensitivity. Activities like meditation, exercise, and sleep are great ways to reduce stress and increase insulin sensitivity.
4. Lose weight
Being overweight, especially in the abdominal area, reduces insulin sensitivity and increases the risk of type 2 diabetes. Belly fat can do this in several ways, such as by producing hormones that promote resistance insulin in muscle and liver.
Losing weight is an effective way to lose belly fat and increase insulin sensitivity, which helps reduce your risk of type 2 diabetes if you have prediabetes.
You can lose weight in many ways such as: adjusting your diet, exercising and changing your lifestyle,...
5. Eat more soluble fiber
Soluble fiber helps lower cholesterol and reduce cravings. Several studies have found a link between high soluble fiber intake and increased insulin sensitivity.
Soluble fiber also helps feed the friendly bacteria in your gut, which has been linked to increased insulin sensitivity. Foods rich in soluble fiber include legumes, oatmeal, flaxseeds, vegetables like spinach, cauliflower, and fruits like oranges, tangerines, and apples.
6. Add more colorful fruits and vegetables to your diet
In vegetables, colorful fruits contain a lot of plant compounds with antioxidant properties. Antioxidants bind to and neutralize molecules called free radicals, which can cause inflammatory reactions in the body.
Many studies have found that eating a diet rich in plant compounds is associated with higher insulin sensitivity. However, note that you should not eat too much fruit at one time, because some types are high in sugar.
7. Cut down on carbs
Carbs are the main factor that causes insulin levels in the blood to rise. When the body converts carbs into sugar and releases it into the bloodstream, the pancreas secretes insulin, which increases blood insulin and moves sugar from the bloodstream into the cells.
Reducing your carb intake can help increase insulin sensitivity, as a high carb diet can cause blood sugar spikes that cause the pancreas to work harder to increase insulin thereby removing sugar from the blood.
Divide your carb intake evenly throughout the day will provide the body with less sugar at each meal, making it easier for insulin to work, increasing insulin sensitivity.
The type of carbs you put in your body is also important. Carbs with a low glycemic index (GI) are best, as they slow the release of sugar into the bloodstream, giving insulin more time to work effectively. Low GI carb sources such as: brown rice, sweet potatoes, quinoa, some types of oatmeal,...
8. Reduce Your Added Sugars
Added sugars are added sugars during processing, they are found in ultra-processed foods. Foods that are high in added sugars are also high in fructose. High fructose consumption can lead to an increased risk of insulin resistance.
Many studies have found that consuming more fructose can increase insulin resistance in people with diabetes. Therefore, to reduce the amount of added sugar you should limit foods such as candy, sugary drinks, cakes, cookies and cakes,...
9. Add spices and herbs to your dishes
Herbs and spices including fenugreek, turmeric, ginger and garlic have shown promising results in increasing insulin sensitivity.
Fenugreek seeds contain a lot of soluble fiber, which helps to create insulin more efficiently. Turmeric: contains curcumin, an active ingredient with potent anti-inflammatory and antioxidant properties. By reducing free fatty acids and blood sugar, curcumin seems to increase insulin sensitivity. Ginger: Studies have found that ginger's active ingredient gingerol can make sugar receptors on muscle cells more available, increasing sugar absorption. Garlic: garlic improves insulin secretion and has antioxidant properties that increase insulin sensitivity The findings on this herb and spice are promising but most of the research is recent and has been done on animals, so more studies are needed before definite conclusions can be drawn.
10. Add a little cinnamon
Cinnamon is a delicious spice that contains many plant compounds. Cinnamon may help increase insulin sensitivity by increasing glucose transport into cells and may even mimic insulin to increase glucose absorption from the blood.
11. Drink more green tea
Green tea is a great choice for people with type 2 diabetes or those at risk for it. Drinking more green tea can help increase overall health and insulin sensitivity. The increase in insulin sensitivity associated with green tea may be due to the antioxidant epigallocatechin gallate.
12. Try Apple Cider Vinegar
Vinegar is a versatile liquid that can help increase insulin sensitivity by lowering blood sugar and improving insulin effectiveness. It is also a major ingredient in apple cider vinegar. In addition, vinegar also slows down the release of food into the intestines, giving the body more time to absorb sugar into the bloodstream.
13. Avoid Trans Fats
The link between trans fats and insulin resistance is stronger in animal studies than in human studies. However, it is best to avoid them as they increase the risk of many other diseases.
Foods that often contain trans fats include baked goods, donuts, and fried fast foods. Trans fats are commonly found in many processed foods.
14. Try functional foods
The idea of using natural supplements to increase insulin sensitivity is quite new. Supplements that can increase insulin sensitivity include chromium, berberine, magnesium and resveratrol.
Chromium - a mineral involved in the metabolism of carbs and fats. Research has shown that chromium picolinate supplements in appropriate doses improve the ability of insulin receptors to reduce blood sugar levels. Magnesium - a mineral that works with insulin receptors to store blood sugar. Taking magnesium may help increase insulin sensitivity. Berberine is a plant molecule extracted from many herbs including the Berberis plant. Its effects on insulin are still unknown, but some studies have found that it increases insulin sensitivity and lowers blood sugar. Resveratrol is a polyphenol found in the skins of red grapes and other foods. other berries. It may increase insulin sensitivity, especially in people with type 2 diabetes, but its function is still poorly understood. As with all supplements, there is also the potential for interactions. with your current medication. It's best to talk to your doctor before you start taking your medication.
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Reference source: healthline
