Insulin sensitivity, or the body's ability to appropriately respond to the hormone insulin, is crucial for overall health in people of all ages. However, impaired insulin sensitivity, also called insulin resistance, affects about 22% of individuals in the United States.
This article explores natural, science-backed methods for enhancing insulin sensitivity and reducing the risk of type 2 diabetes.
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What Is Insulin Sensitivity?
Insulin sensitivity describes the body's ability to react to insulin, a hormone produced by the pancreas that helps regulate blood sugar levels. Insulin works by moving sugar from an individual's blood into body tissues.
The Impact of Insulin Resistance
Impaired insulin sensitivity (insulin resistance) makes it difficult for the body to control blood sugar because the cells become less responsive to insulin, reducing the hormone’s effectiveness. The result is that more insulin is needed for blood sugar control.
Insulin resistance is associated with:
- Obesity
- Prediabetes
- Type 2 diabetes
- Heart disease
- Nonalcoholic fatty liver disease (NAFLD)
- Polycystic ovary syndrome (PCOS)
- Metabolic syndrome
Fortunately, several natural ways exist to enhance insulin sensitivity and lessen the risk of these and other diseases.
6 Natural Ways to Enhance Insulin Sensitivity
The following natural methods can optimize insulin sensitivity in individuals at risk of insulin resistance:
#1. Get More Physical Activity
Daily exercise, including aerobic and resistance training, can improve insulin sensitivity by moving sugar into the muscles for storage and usage.
Researchers found that moderate-intensity exercise may improve insulin sensitivity by promoting weight loss, and vigorous-intensity exercise training appears to be even more effective for reducing insulin resistance.
Any form of exercise is superior to lack of physical activity. Studies show that a single session of moderate-intensity exercise boosts glucose uptake by at least 40%.
Exercise can also improve sleep quality, crucial in maintaining optimal insulin sensitivity.
#2. Prioritize Quality Sleep
Studies suggest a profound link between sleep duration and quality and insulin sensitivity. Short sleep duration (fewer than 7 hours per 24-hour period) is associated with insulin resistance. Researchers found that getting more than 7 hours of high-quality sleep each night reduced the risk of type 2 diabetes and other metabolic complications.
Individuals with insulin sensitivity issues or those who want to reduce the risk of diabetes should optimize sleep hygiene habits to enhance insulin responsiveness.
Tips for a better night's sleep include:
- Go to bed consistently at the same time each night.
- Make time for more than 7 hours of uninterrupted sleep each night.
- Sleep in a dark, relaxing, quiet room at a comfortable temperature.
- Avoid smoking.
- Exercise regularly, but avoid late-night workouts.
- Avoid television, computer, and phone screens before bed.
- Avoid caffeine, alcohol, and large meals before bedtime.
Individuals who have a sleep disorder, such as sleep apnea, should seek treatment from a medical professional if lifestyle habits haven't improved their sleep quality.
#3. Stress Management
Studies show that stress promotes inflammation and is associated with an increased risk of insulin resistance. Therefore, reducing stress through natural techniques is beneficial for improving insulin sensitivity. Consider meditation, yoga, tai chi, massage, or deep breathing exercises to balance hormone levels and optimize the body's response to insulin.
#4. Achieve and Maintain a Healthy Weight
For individuals at risk of developing diabetes, losing just 5-7% of their starting weight (just 10-14 pounds for someone weighing 200 pounds) reduces the risk of developing type 2 diabetes.
Individuals in the overweight or obesity category should strive for an ideal weight to enhance insulin sensitivity, lessen the risk of insulin resistance, and prevent diabetes.
Effective weight loss strategies include being physically active, getting enough sleep, minimizing stress, and eating nutritious foods. People who struggle to achieve their target weight can seek assistance (medically supervised weight loss) from a healthcare provider.
#5. Improve Your Diet
Healthy dietary choices are among the best ways to maintain an optimal body weight and decrease insulin resistance. Consume a diet rich in:
- Soluble fiber: Beans, peas, and other legumes
- Colorful fruits and vegetables rich in fiber and micronutrients
- Lean proteins: Greek yogurt, cottage cheese, eggs, organic meat, chicken, and fish
- Healthy fats: Olive oil, other plant-based oils, avocados, nuts, seeds, and nut butters
- Non-starchy vegetables: Broccoli, cauliflower, leafy greens, asparagus
Consume high-fiber carbohydrates, such as whole grains and starchy vegetables (carrots, peas, sweet potatoes), instead of refined carbohydrates — but avoid eating large amounts of carbohydrates in one meal.
Limit or avoid the following foods:
- Highly processed foods
- Refined carbohydrates: White bread, regular pasta, and white rice
- Cookies, cakes, pastries, and ice cream
- Sugar-sweetened breakfast cereals
- Fried foods
- Alcohol
- Sodas, lemonade, sweet tea, and other sugar-sweetened beverages
- Regular fruit juices
- High-fat cuts of meat
- Processed meats (sausage, regular bacon, hot dogs, etc.)
- Packaged snacks
- Sugar-sweetened condiments and sauces
- Fruits canned in syrup
In large amounts, these foods may increase the risk of insulin resistance by causing a spike in blood sugar and pressure on the pancreas to produce more insulin.
Focus on plant-based foods as much as possible. Research shows that plant-based diets reduce type 2 diabetes risk and assist its treatment.
#6. Drink More Water
Drinking more water is an effective strategy for improving insulin sensitivity. Studies show that increasing water intake and weight loss reduce insulin resistance. Drinking water boosts satiety (a full feeling) without consuming any calories. Researchers found that drinking 2 cups of water before meals aids in weight loss in overweight and obese adults.
Supplements to Improve Insulin Sensitivity
In addition to eating nutritious foods, studies suggest that taking specific dietary supplements can support insulin sensitivity. Examples of research-backed supplements to consider include:
- Omega-3 fatty acids: Studies found that omega-3 supplementation increases insulin sensitivity among people with metabolic disorders. Consuming 1,000 mg daily reduced insulin resistance in pregnant women with gestational diabetes.
- Magnesium and vitamin D: Studies demonstrate that combining vitamin D with magnesium improves blood sugar control.
- Vitamin K: In some studies, vitamin K supplementation improved insulin sensitivity, reducing the risk of related health concerns.
- Biotin: Researchers found that consuming at least 9 mg of biotin daily may benefit blood sugar control.
- Probiotics: Include a variety of probiotic-rich foods daily or take probiotic supplements, which may enhance insulin resistance in individuals with polycystic ovary syndrome (PCOS).
- Resveratrol: Researchers found that resveratrol supplements improve blood sugar control and significantly enhance insulin sensitivity. Consuming 2 g of resveratrol daily lessened insulin resistance in some obese men.
- Ginseng: Studies show that ginseng may optimize glycemic control.
- Cinnamon: Consuming 4 g of cinnamon (about 1 teaspoon) per day may reduce blood sugar in people with obesity and prediabetes.
- Fenugreek: Studies found that fenugreek supplementation may lessen the risk of type 2 diabetes.
- Alpha-lipoic acid (ALA): Researchers suggest consuming 400 mg of ALA improves insulin sensitivity.
- Flavonoids: Studies found flavonoid supplements may improve insulin sensitivity in obese and overweight study participants.
- Fiber supplements: Consuming 17 g of fiber supplements twice daily for 12 weeks improved insulin sensitivity in overweight men. Consuming higher-fiber foods can also help.
- Banaba: Researchers found that supplementing 500 mg of banaba twice daily enhanced insulin sensitivity.
Consulting with a healthcare provider before taking dietary supplements is recommended, especially in the presence of chronic disease or prescription medications.
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Key Takeaways
- Improving insulin sensitivity is vital to preventing type 2 diabetes and enhancing overall health.
- Individuals should adopt a multifaceted approach to optimizing insulin sensitivity by combining dietary changes, regular physical activity, stress reduction, weight management, and better sleep.
- Dietary supplements may be helpful in managing insulin resistance, and should be incorporated under the guidance of a healthcare professional.
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