6 Natural Ways To Improve Insulin Sensitivity

Insulin sensitivity is important for regulating blood sugar level in body. Know there 6 natural ways to increase it.

Puru Bansal
Written by: Puru BansalUpdated at: Jun 01, 2021 11:01 IST
6 Natural Ways To Improve Insulin Sensitivity

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There are different hormones that are responsible for different roles in the body. These hormones are responsible for regulating stress levels, emotions, sexual activities and blood sugar level etc. Insulin is also a kind of hormone which is used to control blood sugar level of the body. You will notice people with diabetes often get insulin injections to regulate their insulin levels. Insulin in made in our pancreas and helps to move sugar from your blood into the cells where they are stored. When cells become insulin resistant, they are unable to store the insulin properly and thus result in high blood sugar.

What Is The Role of Insulin?

We have expert Dr. Sumeet Nigam, general physician from Sahara Hospital, Lucknow who will tell us the role of insulin in our body. He says it is an essential hormone that helps to control blood sugar levels in your body. When pancreas has high blood sugar it, it makes more insulin that brings back the blood sugar to place. Insulin producing cells can get damaged resulting in nerve damage if happened for long. It is also major cause of type-2 diabetes. High blood sugar is very risky and can have threatening consequences. However insulin levels can be balanced by regulating your diet and making some changes in routine.


Natural Ways to Improve Insulin Sensitivity

1. Reduce Stress

Have you noticed people saying not to get stressed or too angry otherwise your blood pressure may rise. It is the same process here too. Stress affects the blood sugar and ability to perform different tasks. Stress generates production of stress hormones which actually break down glycogen. Glycogens are stored sugar which turn into glucose and provide energy to your body. When you get stressed it breaks down your blood sugar and results in loss of energy from the body.

Stress hormones can make the body insulin resistant. This can prevent nutrients to transform into energy and flow through the body. Therefore avoiding stress activities or doing exercises that help you reduce stress can actually improve your insulin sensitivity as well.

2. Exercise 

We know of a fact that regular exercise helps the body to produce energy more effectively. It helps to regulate blood sugar levels in the body and in the process also regulates insulin. When you exercise, sugar stored in your muscles comes to use and immediately increase the insulin sensitivity throughout the body. It can last up to 2 hours to 48 hours. Resistance training is the best method if you want to improve your insulin sensitivity.


3. Reduce your Body Weight

If you are obese or overweight with a round belly, then you need to regulate your weight and bring it down a few kg. This will not only help you in regulating insulin sensitivity but also reduce the risk of other diseases and health conditions. Excess weight reduces insulin sensitivity and also increases the risk of type-2 diabetes. Higher belly fat also impacts muscles and liver and can make it insulin resistance. Hence it is best to work out and cut down a few kilos from your body.

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4. Sleep Well

A good sleep is very important for your body to function effectively. Lack of sleep can cause infections, heart diseases and type-2 diabetes. Sleep provides body functions to work smoothly and the insulin works well for you in the night when your body is at rest. If you do not sleep well, it can reduce your insulin sensitivity gradually and ability to regulate blood sugar. Therefore 8 hours of sleep should be mandatory for good regulation of blood sugar in the body.


5. Have More Soluble Fibre in Your Diet

Fibres are of two types soluble and insoluble. Insoluble fibre acts as a bulking agent that helps bowel movements, whereas soluble fibres help in digestion lowering the cholesterol levels and reducing appetite. Both are beneficial for the body but more of soluble fibre can help increase insulin levels in the body. People who ate more of soluble in their diet tend to had low insulin resistance levels. Soluble fibres include oatmeal, flaxseeds, vegetables, sprouts and orange.

6. Add Herbs and Spices in Your Meals

Herbs and spices not only enhance the taste of the food but are also beneficial for your health in many ways. They have medicinal qualities that promote insulin sensitivity among many. Most beneficial herbs and spices for increasing insulin sensitivity are turmeric, fenugreek, ginger and garlic. Even though these spices are promising but excess use of it can also have some side-effects. 


Fenugreek Seeds- They have high soluble fibre which helps in insulin production.

Turmeric- It has high active compound called curcumin that is a strong anti-oxidant. It also has high anti-inflammatory properties that reduce free fatty acids and sugar in blood. 

Ginger- This spice in also linked with high insulin sensitivity. It has gingerol that makes sugar receptors in muscles cells. 

Garlic- It helps in insulin secretion and has antioxidant properties that increase sensitivity.

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Insulin hormone is essential to regulate blood sugar level in the body. Insulin helps the sugar breakdown into energy and stores in muscles. This process is important to control high blood sugar and also prevent type-2 diabetes. If you have mild diabetes or have a history of it in your family, then you can improve your insulin sensitivity by regulating your diet and changes in daily routine. Here are six basic and important aspects which can help you improve your insulin sensitivity and also regulate blood sugar level. Get assistance of your doctor and dietician to help you out with your routine.

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