Insulin is the basic hormone it controls blood sugar level . It is made in yours pancreas and helps transfer sugar from the blood to storage cells. When cells are resistant to insulin, they cannot use insulin effectively, leaving high blood sugar levels. When your pancreas senses a large amount of blood sugar, it raises insulin levels to lower blood sugar. Over time, this can deplete insulin-producing pancreatic cells, which is common in type 2 diabetes. Also, long-term high blood sugar can damage nerves and organs.
The highest risk of insulin resistance is if you have a prediabetes or a family history type 2 diabetes , as well as if you are overweight.
11 natural ways to help your body with insulin resistance
Conversely, lack of sleep can be harmful and increase the risk of infection. heart disease and type 2 diabetes. One study in which 9 healthy volunteers participated found that just adding 4 hours of sleep in one night reduced insulin sensitivity and the ability to regulate blood sugar. Fortunately, making up for lost sleep can help the body a lot. Lack of sleep can harm your health and can increase the risk of developing insulin resistance. Restoring lost sleep can help reverse the effects.
One of the best ways to prevent insulin resistance. Exercise helps move sugar into the muscles for storage and encourages an immediate increase in protection against insulin resistance, which lasts from 2 to 48 hours, depending on the type of exercise. One study found that 60 minutes of cycling at a moderate pace increased insulin sensitivity in healthy volunteers. Resistance training can also increase insulin sensitivity. A study conducted on overweight men with or without diabetes, when they did resistance training during a three-month period, insulin sensitivity increased regardless of whether the participants lost weight. Aerobic training as well as strength exercises can help you a lot, but combining them is the most effective.
Stress affects your body’s ability to regulate blood sugar. Stress encourages the body to go into a fight or flight 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 that enters the bloodstream. used by your body as a quick source of energy. Constant stress maintains high levels of stress hormones, stimulating the breakdown of nutrients and increasing blood sugar levels. Stress hormones also make the body more resistant to insulin. This prevents nutrients from being reduced for people who are currently under chronic stress by reducing insulin sensitivity. Meditation, exercise and sleep are great ways to reduce stress.
Lose a few pounds
Being overweight, especially in the abdomen, reduces insulin sensitivity and increases the risk of type 2 diabetes. Abdominal fats affect the production of hormones that stimulate insulin resistance in the muscles and liver. Fortunately, there are many ways to lose weight through diet, exercise and lifestyle changes.
Eat more soluble fiber
Fibers can be divided into two broad categories, soluble and insoluble. Insoluble fibers mainly act as a means of collecting substances that help the stool to move through the intestines. Soluble fiber is responsible for a number of benefits, such as lowering cholesterol and reducing appetite. Fiber helps nourish friendly gut bacteria that are associated with increased insulin sensitivity
Add more colorful fruits and vegetables to your diet
Fruits and vegetables are not only nutritious but also have strong positive effects on health. Fruits and vegetables contain plant compounds that have strong antioxidant properties. Antioxidants they bind to and neutralize molecules called free radicals that can cause inflammation in the body.
Herbs and spices in cooking
Herbs and spices are used because of their healing properties before they are introduced into cooking. However, the examination of their healing properties for health has only recently begun. Spices including turmeric, ginger and garlic have been shown to be very healing. Pumpkin seeds contain highly soluble fiber that helps make insulin more effective. Turmeric contains an active component called curcumin which has strong antioxidant and anti-inflammatory properties. Increases insulin sensitivity by reducing free fatty acids and blood sugar. Ginger, studies have found that its active ingredient gingerol increases the availability of sugar receptors on muscle cells, increasing sugar intake. Garlic In animal studies, garlic has been shown to increase insulin secretion and have antioxidant properties that increase insulin sensitivity.
Consume a pinch of cinnamon
Cinnamon is a delicious spice that is full of herbal compounds. Cinnamon is known for its ability to lower blood sugar and increase insulin sensitivity. The use of cinnamon increases insulin sensitivity by helping the effectiveness of insulin has glucose in muscle cells to become more accessible and efficient for transporting sugar into cells. Some studies have found that cinnamon can also mimic insulin by increasing insulin sensitivity by increasing insulin efficiency and delaying the release of food from the stomach to give insulin more time to act.
Carbohydrates are the main stimulant that causes an increase in insulin in the blood. When the body digests carbohydrates into sugar and releases it into the blood, the pancreas releases insulin to transport sugar from the blood to the cells. Reducing your carbohydrate intake could help you increase your insulin sensitivity. An even intake of carbohydrates during the day is another way to increase insulin sensitivity. Regular intake of smaller portions of carbohydrates during the day provides the body with less sugar at each meal, facilitating the work of insulin. The type of carbohydrate is very important. Quality sources of carbohydrates are sweet potatoes, brown rice, quinoa and some types of oatmeal.
Avoid consuming trans fats
Trans fats do not provide health benefits and increase the risk of many diseases. Scientists claim that trans fats are a risk factor for many diseases, including diabetes, so they should be avoided. Artificial trans fats are mainly found in processed foods. Pies, donuts, fried fast food … The link between artificial trans fats and insulin resistance is stronger in animal studies than in human studies. the conclusion is that they should be avoided in the diet.
Reduce your intake of added sugars
There is a big difference between artificial and natural sugars. Natural sugars are found in sources such as plants and vegetables. Artificial sugars are found more in processed foods. The two main types of sugar added to processed foods are high-fructose corn syrup and sugar known as sucrose. Both contain about 50% fructose. Foods that contain a lot of added sugar contain a high amount of fructose. These include juices, candies, pastry sweets. High fructose intake is associated with a higher risk of insulin resistance.
Many different supplements can also increase sensitivity to insulin, chromium, magnesium , barber, resveratrol . When taking supplements there is a risk that they may affect the medicine you are currently using and always consult a doctor before you start using them. These supplements are associated with increased insulin sensitivity, with resveratrol especially increasing insulin sensitivity in people with type 2 diabetes.
Insulin is a very important hormone that has many roles in the body. When your insulin sensitivity is low, it puts pressure on your pancreas to increase insulin production to clear blood sugar. Low insulin sensitivity can also result in chronically high blood sugar levels that are thought to increase the risk of many diseases including diabetes and heart disease .