11 natural ways to help your body with insulin resistance
Conversely, lack of sleep can be harmful and increase infection risk: heart disease and type 2 diabetes. One study involving 9 healthy volunteers 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 increase the risk of developing insulin resistance. Restoring lost sleep can help reverse the effects.
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Add more colorful fruits and vegetables to your diet
Fruits and vegetables are nutritious and have strong positive effects on health. Fruits and vegetables contain plant compounds that have strong antioxidant properties. Antioxidants 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, examining their healing properties for health has only recently begun. Spices, including turmeric, ginger, and garlic, are 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 sugar receptors’ availability 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
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 insulin work. The type of carbohydrate is essential. Quality sources of carbohydrates are sweet potatoes, brown rice, quinoa, and oatmeal types.