Insulin is an important hormone that is responsible for keeping our blood sugar levels regulated. It works by enabling glucose to enter the cells of our body, where it is used for energy or stored for future use.
Only a small amount of insulin is needed by an insulin sensitive person to keep the body’s blood sugar levels at a normal range and keep the body’s cells supplied with the glucose they need. On the other hand, an insulin-resistant individual needs more insulin to get the same effect.
Once our body stops responding to insulin, we are considered “prediabetic” and this might lead to type 2 diabetes. One of the keys to keeping our blood sugar levels regulated is to keep our body sensitive to insulin. So, how can we really boost our insulin sensitivity? Below are some natural ways that we can follow.
Exercise
We can increase insulin sensitivity by doing cardio or resistance training. When we exercise, our muscles readily take sugar in for storage and fuel. Try to achieve at least 150 minutes of physical activity a week. This can include aerobic exercise and strength training.
Eat More Fiber
Aside from making us full and keeping us regular, consumption of fiber-rich foods can also help improve insulin sensitivity. Fiber works by helping our body to slowly absorb sugar and keeps insulin and blood sugar low.
Some of the best sources of soluble fiber are black beans, avocados, Brussels sprouts, broccoli, turnips, pear, carrots, and apples.
Consume More Fruits And Vegetables
Colorful fruits and veggies are packed with plant compounds that possess antioxidant properties. Antioxidants bind to and neutralize molecules called free radicals, which can cause harmful inflammation throughout the body.
More Spices On The Go
Herbs and spices are more than just making our meals tasteful. They also work amazingly against various health problems. In fact, they have been used for centuries to treat a variety of illnesses.
Some of the best-known spices that can help reduce insulin resistance are cinnamon, garlic, turmeric, fenugreek seeds, and ginger. Try adding them to meals.
Manage Stress
Stress hormones make our body more insulin resistant. They stimulate nutrient breakdown and increase blood sugar. For people who are under chronic stress, reduced insulin sensitivity can be harmful.
Try to manage stress by doing activities such as meditating, exercising, and getting plenty of sleep.
Sleep More
Making our bedroom as calm and peaceful as possible can make us fall asleep easier and stay asleep. Aim for at least 8 hours of sleep per night in order to give our body a chance to repair itself thus lowering our risk of infections, heart disease, and type 2 diabetes.
