How to increase insulin sensitivity ?
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| How to increase insulin sensitivity ? |
Insulin sensitivity
Insulin sensitivity is the speed of how fast a cell responses to and receives insulin to break down glucose into energy.
Insulin is an important hormone that is used for the metabolism of glucose. Pancreas produces insulin right when glucose enters the bloodstream. But if you have insulin resistance, your blood will get flooded with the unused insulin excessively aside from leaving your glucose level high. Excessive insulin may harm your pancreas leading to type 1 diabetes. Besides excessive glucose in bloodstream may injure your nerves and organs. Specially obese or overweight people carry low insulin sensitivity.
How to increase insulin sensitivity ?
Ways to increasing insulin sensitivity are discussed bellow:
1. Have requisite sleep
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| How to increase insulin sensitivity ? |
Sleep is a detoxification process without which our our body get flooded with toxins that may result in infections, heart disease and type 2 diabetes. Proper sleep increases insulin sensitivity and help manage blood sugar.
2. Do exercise
Exercise is the best way of burning glucose. Besides exercise gradually makes body and mind function well increasing great insulin sensitivity.
3. Stay stress free
When we suffer from anxieties means we are under stress. Stress produces stress hormones like cortisol and glucagon. These hormones breaks down glycogen, an instant energy source, into glucose increasing the level of sugar in the bloodstream. Moreover, stress prevents glucose and nutrients being stored making them available in bloodstream excessively. So manage to have a stress free life.
4. Lose weight
"Eating less and burn more" should be the principle of losing weight. You have to fast. Fasting detoxifies our cells and makes them energy efficient. Fasting speeds up metabolism that burns more glucose. You may adopt keto diet, a method of fast weight loss. Weight loss makes sensitivity to insulin.
5. Eat fibres
Fibres are of two types. One is insoluble fibres that makes bowels move faster resisting constipation. Soluble fibres helps lower cholesterol and appetite that results in more sensitivity to insulin.
6. Eat colorful fruits and vegetable.
Colorful fruits and vegetables are rich in lots antioxidants. These antioxidants neutralizes toxic molecules named free radicals responsible for inflammation in our body leading to more sensitivity to insulin.
7. Eat less carb
Eating less but uniform quantity of carbohydrates throughout the day increases sensitivity to insulin. Carbohydrate stimulates pancreas to produce insulin. In case of type 2 diabetes, this insulin not being absorbed by the cells gets flooded in the bloodstream. This accumulated insulin in the bloodstream causes harm to pancreas reversing to type 1 diabetes. So limit eating high carb foods. Instead eat low GI-carb like whole grains and sweet potatoes.
8. Limit eating sugar
Limiting sugar or sugar rich foods increases insulin sensitivity.
9. Add herbs and spices in diet
Herbs and spices like fenugreek seeds, garlic, turmeric and ginger has anti-inflammatory property that increases sensitivity to glucose.
10. Consume some cinnamon
Cinnamon is a food flavoring agent. But cinnamon helps glucose receptors being available on muscle cells and makes them more efficient in carrying glucose into muscle cells. Thus cinnamon increases insulin sensitivity.
11. Have green tea
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| How to increase insulin sensitivity? |
Green tea is rich in lots of antioxidants. Among them it has an antioxidant named Epigallocatechin gallate (EGCG). This antioxidant is reported to have property of increasing sensitivity to insulin.
12. Have apple cider vinegar
Apple cider vinegar is rich in probiotics. It increases insulin sensitivity by reducing glucose level as it makes intestines to release glucose to bloodstream slowly.
13. Avoid fast foods and processed foods
Fast foods and processed food contain trans fats which is a source of free radicals. Trans fats are reported to slow sensitivity to insulin. So avoid fast foods and processed foods.
14. Have mineral supplements
Supplements of minerals like chromium, magnesium, berberine, resveratrol increases sensitivity to insulin.
Chromium in the form of chromium picolinate improves ability of insulin receptors to reduce blood glucose.
Magnesium increases insulin sensitivity by assisting insulin receptors to store sugar that results in low sugar level in the blood stream.
Plant Berberis contains a molecule named berberine that is reported to increase insulin sensitivity and lower blood sugar.
Grapes and berries contains a polyphenol named resveratrol is likely to increase insulin sensitivity.
Precaution: The above minerals may interact with your on going medicines. So consult your physician before taking them.
Conclusion: Get treated with the above ways if you have insulin insensitivity. Because insulin insensitivity results in diseases like diabetes, heart and kidney disease.
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