If you have diabetes or prediabetes, you've probably heard about insulin sensitivity , which is crucial for maintaining good blood sugar levels and managing diabetes. But what exactly is it? And more importantly, why and how can you effectively increase insulin sensitivity ?
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What is insulin sensitivity?
Insulin sensitivity refers to the body's sensitivity to insulin . It is an important factor in the development and treatment of diabetes. Before we go into detail, however, we need to understand how insulin works.
How does insulin work?
Insulin is a hormone produced by the pancreas to regulate blood sugar levels. When you eat, your body breaks down carbohydrates into sugar (glucose), which enters the bloodstream. Insulin helps the body's cells absorb this glucose and use it for energy.
Insulin can be thought of as a key that opens the door to cells. Without insulin, glucose cannot enter cells. Instead, it stays in the blood, causing high blood sugar levels and serious complications associated with diabetes.
insulin sensitivity, insulin resistance and diabetes
When your body is insulin sensitive, your cells respond well to insulin and can use the sugar from the blood for energy. This helps keep your blood sugar levels stable and in a healthy range.
However, with insulin resistance or impaired insulin sensitivity, your cells no longer respond well to insulin. Ultimately, more glucose remains in your blood, leading to high blood sugar levels and ultimately diabetes.
Insulin sensitivity plays a crucial role in diabetes, particularly type 2 diabetes , where the body still produces insulin but becomes resistant to it. In this case, the pancreas must produce more insulin to overcome the cells' resistance. Over time, however, it may no longer be able to meet this increased insulin demand, leading to high blood sugar levels and eventually prediabetes and type 2 diabetes.
Type 1 diabetes is another condition in which the body does not produce enough insulin or does not produce any insulin at all. People with type 1 diabetes rely on insulin injections to lower their blood sugar. Although insulin resistance is not a typical feature of this condition, people with type 1 diabetes can also become insulin resistant .
What causes insulin resistance?
The exact causes of insulin resistance are still unknown, but several risk factors have been identified, including:
- Genetics : Some people have a genetic predisposition to insulin resistance.
- Overweight or obesity : Being overweight or obese can lead to insulin resistance, especially if the excess body fat is stored in the abdominal area.
- Lack of physical activity : Exercise helps improve insulin sensitivity, so a sedentary lifestyle also increases the risk of insulin resistance.
- Unhealthy diet : A diet high in processed foods, sugary drinks, and saturated and trans fats is known to contribute significantly to insulin resistance.
- Chronic inflammation : Although less common, chronic inflammation can impair insulin sensitivity.
- Sleep problems : Lack of sleep or poor sleep quality can also negatively affect your body's insulin sensitivity.
- Medications: Certain medications, such as corticosteroids and antipsychotics, can cause insulin resistance.
How can insulin sensitivity be improved?
Improving insulin sensitivity is crucial to reducing the risk of developing type 2 diabetes, better controlling the disease , and preventing diabetes-related complications such as heart and kidney disease or peripheral neuropathy.
Fortunately , insulin sensitivity, also called insulin sensitivity, can be improved . Antidiabetic drugs such as metformin, Actos or Avandia, used in patients with type 2 diabetes, help cells respond better to insulin and lower blood sugar levels.
But simple lifestyle changes such as a healthy diet, more exercise and a healthy weight can also help!
10 Ways to Increase Insulin Sensitivity Naturally
Here's what you can do to naturally increase your insulin sensitivity (or decrease your insulin resistance). Simple, easy steps and lifestyle changes that can really help:
1. Stay physically active!
Physical exercise is one of the most efficient ways to increase insulin sensitivity . When you exercise, your muscles require more energy and therefore more glucose. There are several ways exercise improves insulin sensitivity, including:
- Increase glucose uptake : Physical activity helps increase glucose uptake by muscles, which improves insulin sensitivity and lowers blood sugar.
- Reduce inflammation : Exercise also helps reduce inflammation in the body, a factor often associated with insulin resistance.
- Improve blood flow : When you exercise, your blood gets better circulation, which helps your muscles absorb more glucose from the blood.
- Increase in muscle mass : People with greater muscle mass are more sensitive to insulin. This is because as muscle mass increases, more tissue is available to absorb glucose.
- Improve metabolism : Physical activity helps improve metabolism, which in turn can increase the body's insulin sensitivity.
2. Maintain a healthy weight
Maintaining a healthy weight can have a very positive impact on your insulin sensitivity .
Excess body fat, especially in the abdominal area, has been shown to increase insulin resistance because it impairs the body's ability to use insulin and properly control blood sugar levels. In addition, obesity can cause chronic inflammation, which is also known to contribute to insulin resistance.
Studies have shown that even a modest weight loss of 5-10% of body weight can significantly increase insulin sensitivity and reduce the risk of type 2 diabetes.
3. Reduce refined carbohydrates
Diet plays an important role in insulin sensitivity, and refined carbohydrates such as white bread, white rice, pasta or sugary drinks are the main culprits for insulin resistance.
When you eat refined carbohydrates, your body quickly breaks them down into glucose and absorbs it into the bloodstream, causing a rapid rise in blood sugar levels.
Over time , repeated spikes in blood sugar can impair insulin sensitivity . Additionally, refined carbohydrates are often low in fiber, which can also contribute to insulin resistance.
Carbohydrates with a low glycemic index , such as beans, whole grain bread, oats and lentils, slow the release of sugar into the blood, giving insulin more time to work and reducing the risk of resistance.
4. Eat more fiber
Eating fiber is another natural and easy way to improve insulin sensitivity . High-fiber foods take longer to break down in the stomach, slowing the absorption of glucose and preventing blood sugar spikes that affect insulin sensitivity.
One study found that eating more soluble fiber, such as legumes, oatmeal, flaxseed, fruits and vegetables, significantly reduced insulin resistance.
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5. Sleep more!
As mentioned above, lack of sleep or poor sleep quality can also affect insulin sensitivity.
Studies have shown that even a single night of sleep deprivation can lead to insulin resistance and higher blood sugar levels.
Additionally, chronic sleep deprivation can lead to increased levels of cortisol , a stress hormone, which further impairs the way the body responds to insulin.
Lack of sleep is also known to increase hunger and cravings for high-calorie and high-sugar foods, which further worsens weight gain and insulin resistance.
Therefore, it is important that you get enough hours of sleep and good quality sleep to improve your insulin sensitivity.
6. Managing stress
Managing stress is another way to improve your insulin sensitivity. When you're stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar levels.
When stress is chronic, the body must continually release more insulin to compensate for this abnormal rise in blood sugar. Unfortunately, this often leads to the body becoming more resistant to insulin over time.
In addition, stress also increases the risk of overeating or unhealthy eating habits, as well as poor sleep quality, all of which are directly related to lower insulin sensitivity.
Stress management techniques such as meditation, breathing exercises or yoga are a good addition to a healthy lifestyle.
7. No added sugar!
Consuming large amounts of sugar is directly linked to an increased risk of developing diabetes and insulin resistance.
Similar to refined carbohydrates, when you eat foods and drinks high in added sugar, your blood sugar levels can quickly spike, increasing insulin production to move glucose from the bloodstream into cells. Over time, this can cause your body to become resistant to the effects of insulin.
In addition, added sugar is associated with weight gain and obesity, which are also risk factors for insulin resistance and type 2 diabetes.
It's recommended that women consume no more than 6 teaspoons (24 grams) and men no more than 9 teaspoons (36 grams) of added sugar per day. But also watch out for the hidden sugar in processed foods and drinks .
8. Quit smoking
Although the exact connection is unclear, it has been proven that smoking reduces insulin sensitivity and increases the risk of developing type 2 diabetes.
In fact , smokers are 30 to 40% more likely to develop diabetes , and the more cigarettes they smoke, the higher their risk.
Studies have also shown that smoking can impair glucose tolerance , meaning the body has greater difficulty regulating blood sugar levels.
Nicotine, the addictive component of cigarettes, is thought to directly affect insulin signaling and reduce insulin sensitivity .
9. Limit alcohol
Interestingly, alcohol consumption has varying effects on insulin sensitivity . While moderate alcohol consumption can actually improve insulin sensitivity, heavy alcohol consumption is associated with increased insulin resistance.
In fact, studies have shown that moderate alcohol consumption (up to two drinks a day) can help prevent insulin resistance and type 2 diabetes. Scientists believe this is because alcohol increases the production of adiponectin, a hormone that plays a role in regulating glucose and fat metabolism.
However, heavy alcohol consumption (more than 3 drinks per day) increases insulin resistance and the risk of type 2 diabetes!
10. Try natural remedies for insulin sensitivity
While lifestyle changes such as physical activity, a healthy diet and good sleep are the most effective ways to improve insulin sensitivity , many natural remedies such as spices, herbs or mineral supplements can also be helpful.
Here are some scientifically proven remedies for insulin resistance :
- Cinnamon
- Berberine
- magnesium
- chrome
- apple cider vinegar
- alpha-lipoic acid
- Green tea
- omega-3 fatty acid
Before trying these natural herbs, spices and supplements to improve insulin sensitivity, we recommend that you consult your doctor about how to safely incorporate them into your diet, especially if you have a chronic disease such as diabetes.
The above 10 natural methods to improve insulin sensitivity are generally considered safe, but they should never be used as a replacement for your medications.
Diabetes is a serious condition that can lead to serious health complications such as heart disease, kidney failure or peripheral neuropathy, so be sure to consult your doctor.
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