Did you know that insulin sensitivity is something that can be improved? It’s true! You may have heard of people who are “insulin resistant.”
This means their cells don’t respond as well to the hormone insulin.
As a result, they have trouble getting rid of sugar from their blood, and this can lead to diabetes. But insulin resistance is not inevitable.
You can improve your insulin sensitivity by making some simple changes to your diet and lifestyle. Keep reading for more information on how to do this!
What is Insulin Resistance?
Insulin is a hormone secreted by the pancreas that helps regulate blood sugar levels. Insulin sensitivity describes how well cells respond to insulin and thus, how fast they use up glucose.
People with high insulin sensitivity are able to get rid of sugar from their blood much quicker, resulting in lower blood sugar levels.
However, insulin sensitivity varies from person to person, and it can be affected by dietary factors.
Eating a diet high in processed and refined carbohydrates is associated with decreased insulin sensitivity. On the other hand, eating more fresh fruits and vegetables, lean proteins, and healthy fats can increase your insulin sensitivity.
Symptoms of Insulin Resistance?
The most common symptom of insulin resistance is elevated blood sugar levels. Other symptoms may include fatigue, weight gain, difficulty losing weight, and cravings for sugary or starchy foods.
If left untreated, insulin resistance can lead to more serious health problems such as type 2 diabetes and metabolic syndrome.
Cause of Insulin Resistance?
Insulin resistance can be caused by several factors including genetics, age, diet, and lifestyle. Eating a diet high in processed carbohydrates and sugary foods is one of the primary causes of insulin resistance.
In addition, being overweight or obese increases your risk of developing insulin resistance. Habits such as smoking and excessive alcohol consumption have also been linked to decreased insulin sensitivity.
How to improve Insulin Sensitivity?
Improving your insulin sensitivity is possible with the right dietary and lifestyle changes. Here are some tips for improving your insulin sensitivity:
- Eat a balanced diet high in fresh fruits and vegetables, lean proteins, and healthy fats
- Avoid processed and refined carbohydrates such as white bread, pasta, sugary snacks and drinks
- Exercise regularly – Aim for at least 30 minutes of exercise five days per week
- Lose weight if you are overweight or obese
- Quit smoking and limit alcohol consumption
- Add zinc to your diet – Zinc has been shown to help improve insulin sensitivity. Foods such as red meat, nuts, shellfish, and legumes are all rich in zinc.
You can improve your insulin sensitivity by eating the right types of food. Here are some foods that are known to help:
- Oats, quinoa, and other high-fiber whole grains
- Nuts and seeds such as almonds, walnuts, and pumpkin seeds
- Leafy greens such as spinach and kale
- Legumes like lentils, black beans, chickpeas
- Fruits such as apples, oranges, and pears
- Fish like salmon, trout, and tuna
- Healthy fats from olive oil or coconut oil
You can also consider the following vitamin supplements to help improve your insulin sensitivity:
- Vitamin D: Boost your Vitamin D levels – Vitamin D is known to help improve insulin sensitivity. You can increase your vitamin D intake by getting more sunshine, eating fatty fish such as salmon, and taking supplementation.
- Magnesium: Get enough magnesium – Magnesium is another mineral that has been linked to improved insulin sensitivity. Foods such as nuts, seeds, legumes, and whole grains are all good sources of magnesium.
- Resveratrol: Consider adding resveratrol to your diet – Resveratrol is a compound found in red wine and some plants that has been shown to help improve insulin sensitivity. So if you’re looking for an additional way to increase your insulin sensitivity, try incorporating more resveratrol into your diet.
- Apple Cider Vinegar: Try adding apple cider vinegar to your diet – Apple cider vinegar has been shown to help improve insulin sensitivity. You can use it as a salad dressing or mix it with water and drink it before meals. Doing this regularly can help you maintain healthy blood sugar levels.
- Omega-3’s: Add Omega-3’s to your diet – omega-3 fatty acids have been shown to help improve insulin sensitivity. Foods such as salmon, mackerel, chia seeds and walnuts are all good sources of omega-3s. Eating a diet rich in these foods can help you better manage your blood sugar levels.
- Cinnamon: Also, consider adding cinnamon to your diet – Cinnamon is a spice that has been linked to improved insulin sensitivity. You can add it to food or drink it as a tea. Doing so regularly can help you maintain good blood sugar levels and overall health.
- Berberine: Berberine is another supplement that has been shown to help improve insulin sensitivity. Berberine is naturally found in certain plants and can be taken as a supplement or added to food. Regularly taking berberine can significantly reduce your risk of developing serious health problems related to insulin resistance.
- Inositol: Don’t forget about Inositol – Inositol is an important nutrient that has been linked to improved insulin sensitivity. Foods such as oranges, nuts, seeds and beans are all good sources of inositol. Eating a diet rich in these foods can help you better manage your blood sugar levels.
By making these dietary and lifestyle changes, you can help improve your insulin sensitivity and lower your risk of developing serious health issues related to diabetes. Be sure to talk to your doctor for more tips and advice on how to manage your blood sugar levels naturally!
The information provided here is not meant to replace professional medical advice. Please consult with a qualified healthcare professional before beginning any diet or exercise program, or if you have any questions.
Read here for the 6 Best Supplement for Insulin Resistance.
Insulin sensitivity is an important factor in managing your blood sugar levels.
Following a healthy diet, exercising regularly, and taking the right supplements can help improve insulin sensitivity and reduce your risk of developing serious health problems related to diabetes.
However, if you are concerned about your insulin sensitivity or have questions about improving it, be sure to talk to your doctor for more advice and support.