February 26, 2021

14 natural ways to improve your insulin sensitivity

14 natürliche Wege um Deine Insulinsensitivität zu verbessern

Insulin is an essential hormone that controls your blood sugar levels. It is produced in your pancreas and helps to transport blood sugar from your blood into your cells for storage. If your cells are insulin resistant, then they can't use insulin efficiently, so your blood sugar levels stay high.

When your pancreas senses high insulin levels, it produces more insulin to overcome this resistance and lower blood sugar levels. More insulin means increased fat storage, as insulin also promotes fat storage in fat cells and fat cells remain sensitive to insulin if they are insulin resistant.

Over time, this can overload the insulin-producing cells of the pancreas, which is common in type II diabetes and can lead to a cessation of insulin production. In addition, permanently elevated blood sugar levels can damage nerves and organs. Your risk of insulin resistance increases if you already have prediabetes, have a family history of diabetes or if you are overweight or obese.

The term insulin sensitivity refers to how well your cells respond to insulin. Improving insulin sensitivity can help reduce insulin resistance and the risk of many diseases including diabetes.

Here are 14 natural, science-backed ways to improve your insulin sensitivity.

1. make sure you get enough sleep

Getting enough good sleep is important for your health. However, a lack of sleep can be harmful and increase your risk of infections, heart disease and type II diabetes.

Several studies have also linked poor or too little sleep to reduced insulin sensitivity (1). For example, a study of 9 healthy volunteers found that 4 hours of sleep in one night reduced insulin sensitivity and the ability to regulate blood glucose levels compared to 8.5 hours of sleep (4).

Fortunately, catching up on missed sleep can offset the effects of poor sleep on insulin sensitivity (3).

2 Exercise more

Regular exercise is one of the best ways to increase insulin sensitivity. Exercise helps transport sugar to the muscles for storage and promotes an immediate increase in insulin sensitivity that can last for 2 to 48 hours, depending on the exercise (4).

For example, one study found that 60 minutes of cycling at a moderate pace increased insulin sensitivity for 48 hours in healthy volunteers (5).

Exercising with weights also helps to increase insulin sensitivity. Many studies have found that it improves insulin sensitivity in men and women with or without diabetes (6, 7).

While both aerobic exercise and weight training improve insulin sensitivity, a combination of both appears to be most effective (8)

3. reduce stress

Stress impairs the body's ability to regulate blood sugar levels. It causes the body to go into a "flight or fight" mode, which stimulates the production of stress hormones such as cortisol and glucagon. These hormones break down glycogen, a form of stored sugar, into glucose, which enters the bloodstream and can be used by your body as a quick source of energy.

Unfortunately, prolonged stress keeps your stress hormone levels high, which stimulates a depletion of nutrients and an increase in blood sugar levels (9).

Stress hormones also make your body more resistant to insulin. This prevents nutrients from being stored and makes them more accessible in the bloodstream for use as energy. In fact, many studies have found that high levels of stress hormones reduce insulin sensitivity (10).

This process may have been useful for our ancestors who needed extra energy to perform vital activities. However, for people today who are exposed to chronic stress, reduced insulin sensitivity can be harmful.

Activities such as meditation, exercise and sleep are excellent ways to reduce stress and thereby improve insulin sensitivity (11).

4 Lose a few kilos

Excess weight - especially around the abdomen - reduces insulin sensitivity and increases the risk of type II diabetes. Belly fat can do this in many ways, including the production of hormones that promote insulin resistance in the muscles and liver.

Many studies support the link between higher amounts of abdominal fat and lower insulin sensitivity (12).

Fortunately, weight loss is an effective way to lose belly fat and increase insulin sensitivity. Weight loss could also reduce the risk of type II diabetes if you already have prediabetes.

For example, a study conducted at Johns Hopkins University found that people with prediabetes who lost 5 to 7% of their total weight over 6 months were able to reduce their risk of type II diabetes by 54% over the following 3 years (13).

Fortunately, there are many ways to reduce weight through diet, exercise and lifestyle.

5 Eat more soluble fiber

Dietary fiber can be divided into two categories: soluble and insoluble fiber. Insoluble fiber acts as a bulking agent that helps move stool through the digestive tract.

Soluble fiber is responsible for many of the benefits associated with dietary fiber, which include lowering cholesterol levels and reducing appetite (14, 15).

Several studies have found a link between high consumption of soluble fiber and increased insulin sensitivity (16, 17). For example, a study of 264 women found that those who ate more soluble fiber had significantly lower levels of insulin resistance (18).

Soluble fiber helps friendly gut bacteria, which are associated with an increase in insulin sensitivity (19).

Foods rich in soluble fiber include legumes, oatmeal, flaxseed, fruits and vegetables.

6. add more colorful fruits and vegetables to your diet

Fruit and vegetables are not only nutritious but also have health benefits. In particular, colorful fruits and vegetables are rich in compounds that have antioxidant properties. Antioxidants bind and neutralize molecules called free radicals that can cause harmful inflammation throughout the body.

Many studies have found that a diet rich in plant compounds leads to higher insulin sensitivity (20, 21).

If you include fruit in your diet, stick to normal portion sizes and limit your consumption to two pieces of fruit per serving and 2 to 5 servings per day.

7. add spices and herbs to your diet

Herbs and spices have been used for their medicinal properties long before they were used in cooking. However, it is only in recent decades that science has begun to investigate their health-promoting effects.

Herbs and spices such as fenugreek seeds, turmeric, ginger and garlic show promising results when it comes to increasing insulin sensitivity:

Fenugreek seeds (Fenugreek): These seeds are rich in soluble fiber, which helps make insulin more effective. Eating whole seeds or extracts could help improve blood sugar control and insulin sensitivity (22).
Turmeric: Turmeric contains an active compound called curcumin, which has strong antioxidant and anti-inflammatory properties. It appears to improve insulin sensitivity by reducing free fatty acids and sugar in the blood (23).
Ginger: This popular spice is associated with increased insulin sensitivity. Studies have found that its active compound gingerol makes sugar receptors on muscle cells more available, increasing sugar uptake (24).
Garlic: In animal studies, garlic appears to improve insulin secretion and it appears to have antioxidant properties that increase insulin sensitivity (25, 26).

These research results on herbs and spices are promising. However, most studies are still relatively new and have been conducted in animals. More human studies are needed to further investigate whether herbs and spices can really improve insulin sensitivity.

8. add a pinch of cinnamon

Cinnamon is a tasty spice that is packed with plant compounds. It's also known for its ability to lower blood sugar levels and increase insulin sensitivity (27).

For example, one meta-study concluded that consuming ½ to 3 teaspoons (1 to 6 grams) of cinnamon per day significantly reduced short-term and long-term blood glucose levels (28).

Studies suggest that cinnamon increases insulin sensitivity by helping glucose receptors in muscle cells become more available and efficient at transporting sugar into cells (29).

Interestingly, some studies have found that cinnamon contains compounds that can mimic insulin and act directly on cells (30)

9. drink more green tea

Green tea is an excellent drink for your health. It is also a good choice for people who suffer from type II diabetes or are at increased risk of the disease. Several studies have found that drinking green tea can improve insulin sensitivity and lower blood sugar levels (31).

For example, one analysis of 17 studies examined the effects of green tea on blood glucose levels and insulin sensitivity. It concluded that green tea consumption significantly reduced fasting blood glucose levels and increased insulin sensitivity (32).

These benefits of green tea may be due to its powerful antioxidant epigallocatechin gallate (EGCG), which many studies have shown can increase insulin sensitivity (33).

10. try apple cider vinegar

Vinegar is a versatile liquid. You can use it for food preparation or as a cleaning agent, among other things. It is also the key ingredient in apple cider vinegar, a popular drink in health circles.

Vinegar may help to increase insulin sensitivity by reducing blood sugar levels and improving the effectiveness of insulin (34). It also appears to increase the amount of time food stays in the stomach before it reaches the intestines, giving the body more time to absorb sugar into the bloodstream (35).

One study found that consuming apple cider vinegar can increase insulin sensitivity after a high-carb meal by 34% in people suffering from insulin resistance and 19% in people suffering from type II diabetes (36).

11. reduce carbohydrates

Carbohydrates are the primary stimulus responsible for raising blood sugar levels. When the body digests carbohydrates into sugar and releases this sugar into the bloodstream, the pancreas secretes insulin to transport the sugar from the blood into the cells.

Reducing carbohydrate intake could help to improve insulin sensitivity. This is because carbohydrate-rich diets tend to lead to sharp spikes in blood sugar levels, which put more pressure on the pancreas to remove this sugar from the blood (37)

Spreading your carbohydrate intake evenly throughout the day is another way to increase insulin sensitivity. When you eat smaller portions of carbohydrates evenly throughout the day, the body gets less sugar with each meal, making insulin's job easier. This is supported by scientific research that shows that eating regularly has a positive effect on insulin sensitivity (38).

The type of carbohydrate you choose is also important. Low glycemic index (GI) carbohydrates are best as they slow down the release of carbohydrates into the bloodstream, giving insulin more time to work efficiently (39).

Low GI carbohydrate sources include sweet potatoes, brown rice, quinoa and some varieties of oatmeal.

12 Avoid trans fats

If anything is worth banning from your diet, it's trans fats. Unlike other fats, they offer no health benefits and increase the risk of many diseases (40).

Research results on the effects of high trans fat intake on insulin sensitivity are mixed. Some human studies have observed harmful effects, others have not (41).

However, animal studies provide strong evidence of a link between high trans fat intake and poor glycemic control and insulin resistance (42).

Because the results of human studies are mixed, scientists cannot say with certainty that eating trans fats increases insulin resistance. However, trans fats are a risk factor for many other diseases, including diabetes, so it makes sense to avoid them.

Foods that typically contain trans fats include ready-made cakes, doughnuts and fried foods. Artificial trans fats are typically found in more processed foods.

13. reduce your consumption of added sugars

There is a big difference between added and natural sugar. Natural sugar is found in sources such as plants and vegetables, both of which provide a lot of nutrients.

In contrast, added sugar is usually found in more processed foods. The two primary types of sugar added during the production process are table sugar, also known as sucrose, and high fructose corn syrup. Both contain about 50% fructose.

Many studies have found that higher fructose intake can increase insulin resistance in people with diabetes (43). The effects of fructose on insulin resistance also appear to affect people who do not have diabetes, as reported in an analysis of 29 studies involving a total of 1,0005 normal-weight, overweight and obese people.

The results of this analysis showed that high fructose consumption over a period of less than 60 days increased liver insulin resistance independent of total calorie intake (44).

Foods high in added sugars are also high in fructose, including sweets, sugar-sweetened drinks, cakes and cookies.

14 Try a supplement

The idea of using natural supplements to increase insulin sensitivity is still fairly new. Many different supplements could improve insulin sensitivity, but chromium, berberine, magnesium and resveratrol are supported by the most consistent scientific data.

Chromium: Chromium is a mineral involved in carbohydrate and fat metabolism. Studies have found that taking chromium picolinate supplements in doses of 200 to 1000 mcg may improve the ability of insulin receptors to lower blood sugar levels (45)
Magnesium: Magnesium is a mineral that works with insulin receptors to store blood sugar. Studies have found that low levels of magnesium in the blood are associated with insulin resistance. Taking magnesium could help improve insulin sensitivity (46).
Berberine: Berberine is a plant molecule produced from a number of plants including the plant berberis. Its effects on insulin are not exactly known, but some studies have found that it increases insulin sensitivity and lowers blood glucose levels (47).
Resveratrol: Resveratrol is a polyphenol found in the skin of red grapes and other berries. It can increase insulin sensitivity, which is particularly true in people with type II diabetes, although its exact function is not yet well understood (49).

As with all supplements, there is a risk that they could interact with current medication. For this reason, if in doubt, it is always best to discuss the use of supplements in advance with your doctor.

Conclusion

Insulin is an important hormone that plays many important roles in the body. If your insulin sensitivity is low, this puts pressure on the pancreas to increase insulin production to remove glucose from the blood.

Low insulin sensitivity can also result in chronically high blood sugar levels, which can increase the risk of numerous diseases including diabetes and heart disease.

Fortunately, there are many things you can do to improve your insulin sensitivity. Try some of the suggestions in this article to improve your insulin sensitivity and reduce your risk of disease.

References:

Source: https://www.healthline.com/nutrition/improve-insulin-sensitivity

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