14 Natural Ways to Improve Your Insulin Sensitivity

14 Natural Ways to Improve Your Insulin Sensitivity:- The pancreas releases insulin to let glucose into cells, regulating blood sugar.

Insulin resistance makes glucose entry harder, causing high blood sugar levels that can damage blood vessels and organs. It creates more insulin to compensate, which fatigues and kills beta cells.

14 Natural Ways to Improve Your Insulin Sensitivity

1. Reduce carbohydrates

• To improve insulin sensitivity, reduce carbs, which raise insulin blood levels.
• Choose complex carbs over simple or processed carbs and restrict to 1-2 servings per meal. A serving is about one piece of bread.

2. Consume more fibre

• Eat more non-starchy, fiber-rich vegetables, fruit, and whole grains.
• Fibre slows carb digestion and sugar absorption, so your blood sugar rises slowly after meals.
• Combining carbs with fiber-rich foods lowers glycemic response.
• Leafy greens, legumes, avocados, raspberries, pears, oats, and pumpkin seeds are high in fibre.

3. Organ meats like liver

• Protein controls insulin synthesis, slowing blood sugar rise after meals. Eat high-quality protein throughout the day to boost insulin sensitivity and energy.
• Per pound, the body needs 0.36 to 0.5 grammes of protein. Protein-rich foods include lean meat, chicken, fish, eggs, tofu, lentils, nuts, and seeds.

4. Fast sometimes

• Studies demonstrate that alternate-day fasting or fasting every other day can lower fasting insulin and insulin resistance in obese people.
• In one study, fasting on alternate days reduced fasting insulin and insulin resistance by 52% and 53%, respectively, compared to 14% and 17% on a calorie-restricted diet.

5. Avoid trans fats

• Trans fats are partially and fully hydrogenated oils in processed meals. They increase insulin resistance and are connected to heart disease and depression.

6. Consume more magnesium

• Magnesium naturally sensitises insulin receptors in every cell.
• Taking magnesium or eating magnesium-rich foods may increase insulin sensitivity.
• Greens, broccoli, almonds, cashews, sesame seeds, and pumpkin seeds are magnesium-rich.

7. Eat less sugar

• Refined sugars are quickly absorbed, raising blood glucose. Overproduction of insulin occurs when blood sugar rises. Avoid sodas, sports drinks, and other high fructose corn syrup drinks, which might cause insulin resistance.

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8. Avoid late-night snacking

• Late-night munching on high-carb foods elevates insulin levels and alters circadian rhythm.
• Melatonin, the sleep hormone, is only released when insulin levels drop.
• Late-night munching may cause one sleepless night, but it can completely upset your hormone balance.

9. Spice up your cooking

• Spices can boost insulin signalling to lean tissue cells, lowering fat storage. Such spices include cinnamon, turmeric, fenugreek, and pepper.

10. Have smaller meals later

• Day by day, your body becomes insulin-resistant. Thus, an evening meal raises blood sugar more than a morning breakfast.
• Numerous nutritionists recommend eating larger meals earlier in the day and a smaller meal at least 3 hours before bedtime to increase insulin sensitivity.

11. Sip green tea

• Green tea is great for type II diabetics. Epigallocatechin gallate, an antioxidant, may increase insulin sensitivity in green tea.

12. Get enough rest

• Poor sleep quality impacts insulin sensitivity, according to research. Sleep deprivation increases heart disease and type II diabetes risk. Aim for 7-9 hours of restful sleep.

13. Reduce stress

• Stress inhibits blood sugar control. Stress breaks down nourishment and raises stress hormones, making the body more insulin-resistant.

14. Exercise

• Activity improves insulin sensitivity because muscles and cells need fuel during and after activity.
• Every 10% increase in muscle mass reduces insulin resistance by 11%. Exercise helps you lose weight, which improves insulin sensitivity.

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