Insulin is an essential hormone that controls your blood sugar levels. It increases testosterone production, promotes muscle protein synthesis, and prevents hyperglycemia neuronal toxicity. It’s made in your pancreas and helps move sugar from your blood into your cells for storage. When cells are insulin resistant, they can’t use insulin effectively, leaving your blood sugar high. Insulin resistance can make you run into problems with weight gain, high blood sugar, and water retention, and eventually type 2 diabetes. Fortunately, there are some natural ways that can help in reducing insulin resistance. Below are 5 effective yet natural ways to improve your insulin sensitivity.
1. Cut out Trans-Fat: Trans fats are horrendous for overall health. In the physique context, trans fats have been shown to inhibit glucose disposal, promote insulin resistance, and induce abdominal obesity.
2. Get More Sleep: A lack of sleep can be harmful and increase your risk of infections, heart disease, and type 2 diabetes. Several studies have also linked poor sleep to reduced insulin sensitivity. For example, one study in nine healthy volunteers found that getting just four hours of sleep in one night reduced insulin sensitivity and the ability to regulate blood sugar, compared to getting eight and a half hours of sleep.
3. Exercise More: Exercise is critical for improving insulin sensitivity because your muscles and cells are desperate for fuel during and after a workout. Exercise helps move sugar into the muscles for storage and promotes an immediate increase in insulin sensitivity, which lasts 2–48 hours, depending on the exercise. For example, one study found that 60 minutes of cycling on a machine at a moderate pace increased insulin sensitivity for 48 hours among healthy volunteers. Resistance training also helps increase insulin sensitivity.
4. Go in High Protein Diet: Research consistently shows that higher protein, lower carb diets improve insulin sensitivity because they produce a more moderate increase in blood glucose. This reduces carb cravings and allows people to stay steadier and on an even keel with their eating instead of bingeing on carbs due to blood sugar spikes and valleys.
5. Eat More Soluble Fiber: Soluble fiber may help increase insulin sensitivity since it slows the movement of nutrients through the gut and provides more contact time for absorption. This gives insulin more time to act than it would normally have. Several studies have found a link between high soluble fiber intake and increased insulin sensitivity.