Want to increase insulin sensitivity? These 6 natural methods will help you
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Leesduur: 5 min
Under good conditions, your body is sensitive to insulin. Unfortunately, it can also become less sensitive to insulin, meaning it can't properly metabolize sugar and carbohydrates from food .
You'll want to avoid this, because increasing insulin insensitivity can lead to insulin resistance. Insulin resistance is a precursor to diabetes, also known as sugar disease.
Fortunately, there are plenty of ways to increase your insulin sensitivity. We'll share 6 natural methods for this.
An unhealthy diet, excess weight, lack of exercise and stress reduce insulin sensitivity, which can lead to insulin resistance and ultimately type 2 diabetes.
A healthy diet, strength training, adequate sleep, stress reduction, and sunlight increase insulin sensitivity and help maintain stable blood sugar levels.
Limit sugar and processed foods, do intermittent fasting, alternate strength and conditioning training, and ensure relaxation and sleep.
What is insulin sensitivity?
First, it's good to know how and why insulin works. When you eat carbohydrates and sugar, your blood sugar level increases.
Insulin is then produced in the pancreas, and this hormone helps absorb sugar from the blood into the cells. The sugar is then converted into glycogen, which your muscles and liver store for later use as energy. Blood sugar then drops again.
So, when your body is healthy and sensitive to insulin, it needs a normal amount of insulin to store sugar in the cells as glycogen. Blood sugar rises when you eat, but it also drops quickly enough when sugar is stored. You then have stable blood sugar levels.
Insulin resistance
When your body becomes less sensitive to insulin, it actually has three negative effects on your metabolism:
- The blood sugar level becomes high because the sugars are not absorbed as glycogen.
- The pancreas produces more and more insulin to compensate for the high blood sugar level.
- Glycogen stores are low , which can cause you to experience less energy.
When cells become increasingly insensitive to insulin, this can eventually lead to insulin resistance. This is the precursor to diabetes.
There are several reasons why insulin insensitivity can develop.
- Obesity - When you're overweight, excess visceral fat can accumulate around your organs. This fat releases inflammatory substances that reduce insulin effectiveness and impair insulin sensitivity[ 1 ].
- Lack of exercise - When you don't exercise much, your muscles don't use their glycogen stores. As a result, they can absorb less glucose.
- Poor diet - Too much sugar, saturated fats and processed foods can lead to reduced insulin sensitivity over time.
- PCOS - The hormonal medical condition PCOS can also contribute to insulin insensitivity[ 2 ].
Increase insulin sensitivity
Fortunately, there are several natural ways to increase your insulin sensitivity. These methods reinforce each other, and for the best long-term results, incorporate these tips into your routine over time.
1. Healthy food
It may be obvious, but healthy eating is very important in increasing your body's sensitivity to insulin.
Good tips here are:
- Not too much - As mentioned earlier, excess weight is a major cause of insulin insensitivity. Avoiding overeating reduces excess weight.
- Macro balance - This means your diet contains enough carbohydrates, proteins, and healthy fats. Try to avoid too much or too little of any macronutrient.
- Fruits and vegetables - Fruits and vegetables are high in fiber and provide a good variety of nutrients.
- Choose whole grains - Such as whole wheat pasta, whole wheat bread, whole wheat rice.
- Healthy fats - Fat hasn't always had a good reputation, but unsaturated fats are actually very healthy and important for your body. Healthy fats are found in foods like nuts and olive oil.
- Practice intermittent fasting – This has been proven effective for increasing insulin sensitivity[ 3 ].
- Avoid processed foods and sugar - These substances contribute to insulin resistance. So try to avoid fast food, takeout, and ready-made meals.
2. Exercise
It has been proven that exercise is very effective in improving insulin sensitivity[ 4 ]. Exercise makes cells more responsive to insulin, allowing sugar to be converted back into glycogen in the muscles and liver.
Important tips here are:
- Alternate strength training and cardio training for best results.
- High-Intensity Interval Training (HIIT) in particular is a very effective method for insulin insensitivity.
- Choose a sport that you enjoy , that you enjoy going to, or at least that you are happy to come back from.
- Take a walk on days you don't exercise, or when you have little time or energy.
- Avoid sitting too much , especially when working at your desk.
3. Aim for a healthy weight
As mentioned earlier, excess weight and visceral fat are directly linked to lower insulin sensitivity. Therefore, it's important to work towards a healthy weight if you want to improve your cells' insulin sensitivity. The above tips on exercise and healthy eating will help with this.
4. Avoid stress
When you're under a lot of stress, cortisol levels are high. Increased cortisol levels in the body reduce insulin sensitivity. Therefore, more relaxation and rest are important.
Ways to reduce stress include:
- Meditation and yoga – you probably saw this coming, but because of its proven effectiveness, it's definitely worth a try!
- Avoid overworking - Working too much is a trap many people fall into. It's important to figure out why you're working too much. Is your boss demanding it of you? Or are you setting (too) high standards for yourself? Or are you perhaps trying to avoid something by working too much?
- Find fun hobbies - Like cooking, doing something creative, making music, or playing games.
- Process trauma - Old traumas can cause constant stress. This isn't something you can easily resolve on your own, but it's best to work with a therapist.
- Get outside - Nature has a relaxing effect. For example, go to the beach or take a forest bath.
5. Sunlight
Besides the positive influence of sunlight on mood and vitamin D production, it also increases insulin sensitivity[ 5 ]. Therefore, it is advisable to go outside every day and regularly be in the sun. It is also important to use sunscreen and avoid the sun during the midday hours.
6. Work on a good night's sleep
Short sleep has been linked to type 2 diabetes and less stable blood sugar levels[ 6 ]. Getting a good night's sleep may help increase insulin sensitivity.
Tips for better sleep:
- Make the room nice and dark and quiet.
- Make sure you have good and comfortable bedding.
- Make sure you get enough exercise during the day and enough rest in the evening.
- Don't eat heavy things or coffee before bed.
- Use the 3-2-1 method.
Lauressa
Lauressa studied Nutrition & Dietetics and also works as an editor. She enjoys delving deeply into topics related to healthy eating, mental well-being, and hormone balance. When she's not pursuing her passion for health, she enjoys being creative.
