Insulin is an anabolic hormone produced in the pancreas. Its primary role is controlling the levels of glucose in the blood. It does so by escorting sugar out of your blood and into the muscles, fat, and liver cells, where it is used as energy. Due to several factors, which are mainly connected to your lifestyle and genetics, your body may become insulin resistant. This results in lower sugar absorption, and it leads to numerous diseases. To keep your health in optimal condition, you should boost your sensitivity to this hormone. Hence, here is what you should know about insulin sensitivity and how to improve it naturally.
What exactly is insulin sensitivity?
The excessive consumption of sugar over time affects the ability of the pancreas to produce sufficient amounts of insulin. This, in turn, leads to elevated levels of sugar in the blood. We refer to this as insulin resistance. If this condition goes untreated for a long time, it can cause damage to the nerves and organs. Moreover, insulin resistance is the leading cause of type 2 diabetes. Thus, your family needs to eat natural foods and prevent ailments that significantly impact their health.
Insulin sensitivity refers to how much insulin your cells need to deposit sugar out in the bloodstream. The lower the levels of insulin required, the more insulin sensitive you are. Looking for ways to naturally improve insulin sensitivity is a wise decision and one that will benefit your overall health in many ways.
A good diet is a key to improve insulin sensitivity naturally
We all know that health comes from the kitchen. Only a well-nourished body can work properly and produce energy efficiently. Hence, your food choices are of vital importance for enhancing your insulin sensitivity naturally. Your everyday diet has a significant effect on regulating the metabolization of nutrients and a long-term impact on your overall health.
So, opt for foods that have a low glycemic index. Processed foods contain a bunch of refined carbs, that apart from empty calories, contain no nutrients at all. These are best avoided altogether, in favor of whole natural foods, such as lots of vegetables and fruits in moderation. Besides, foods rich in probiotics and plenty of soluble fiber are a great way to keep yourself satiated and benefit your insulin sensitivity.
The color of your food matters too. It comes from various naturally occurring compounds in whole foods, and these support the health of your body. And so, when it comes to insulin sensitivity and how to improve it naturally, one of the most effective strategies is making smart food choices.
Increase physical activity to support your immune system
The immune system is the strongest defense your body has. This complex network is still an unsolved riddle in the world of science. It protects us from outside influences, and it helps us bounce back and restore after all sorts of illnesses. Everyone has a different level of resilience when it comes to the immune system. But one thing is for sure – it is the secret of good health. And physical activity benefits your immunity greatly. As a matter of fact, you can prevent diseases by being active and naturally improve your insulin sensitivity. Obesity is a major cause of insulin resistance. Excess fat around the waist area is a factor that contributes to many ailments, and especially diabetes.
Have a good night sleep
Our bodies function on a circadian rhythm, otherwise known as a body clock. This dictates certain routines that help our bodies restore and recharge. Good sleep promotes better health, and as it aids numerous functions in the body, it also affects our levels of insulin sensitivity. The average adult requires 8 hours of sleep each night. You surely have noticed that sleeping during the day is not the same as having a good nights’ sleep. Your body craves consistency to work at its best. Thus, if your circumstances allow, prioritize setting up regular bedtime and morning wake-up hours.
Reduce stress levels
In most general terms, stress is your body’s reaction to a challenging situation. While our bodies are designed to experience stress, prolonged exposure to it leads to many diseases. The main hormone causing the stress reaction is cortisol. It is a powerful steroid that raises blood sugar, heart rate, and alertness. Besides, it suppresses the digestive system. High cortisol levels and other stress hormones in the body for an extended period of time put your health at risk. In this case, it significantly reduces insulin sensitivity, making you more prone to diabetes.
While it is rarely possible to control the events causing stress, we certainly do have control over how we react. There are numerous stress management techniques, as well as ways to maintain a healthy work-life balance. Thus, with some investment in self-improvement, you will be able to improve insulin sensitivity naturally while reducing the stress levels and the harmful effect they have on your health.
Drink plenty of water and regularly
Water is necessary for life and good health. Regardless of whether you live with diabetes or you are looking for ways to prevent it, hydrating generously is essential. Water helps the blood to distribute nutrients throughout the body, and it aids their proper metabolization. Besides, it works along with your lymphatic system to flush the toxins out. While water may not directly affect reducing insulin resistance, it surely supports your body to restore and maintain its optimal condition.
Supplements that enhance insulin sensitivity
The best way to improve insulin sensitivity naturally is by incorporating healthy habits. Your diet and physical activity are instrumental parts to restoring the optimal metabolization of sugars in your system. However, certain supplements are proven to have a positive effect on regulating insulin resistance. Magnesium helps people with and without diabetes to improve their insulin sensitivity, and the results are evident after four months of consistent intake. Also, resveratrol improves glucose control in people who already have diabetes. It is a compound found in the skin of red grapes, and there are resveratrol supplements available on the market.