14 NATURAL WAYS TO IMPROVE YOUR BODY'S INSULIN SENSITIVITY

Cut back on carbohydrates

Carbs can cause your blood insulin levels to increase, so limiting your carb intake is a simple way to help increase insulin sensitivity . Choosing complex carbohydrates over simple or refined carbohydrates and limiting your intake to 1-2 servings per meal, a serving equivalent to about 1 slice of bread will contribute to improving your insulin sensitivity. body.

Increasing fiber intake is a way to increase insulin sensitivity.

Increase your body's fiber intake

Increase your intake of non-starchy, fiber-rich vegetables, fruits, and whole grains because fiber slows down carbohydrate digestion and sugar absorption, so you'll notice a slow rise in blood sugar levels after meals. .

Combining carbohydrates with fiber-rich foods also helps reduce the body's blood sugar response. Additionally, soluble fiber helps feed friendly bacteria in your gut, which are linked to improved insulin sensitivity. Foods high in fiber include green leafy vegetables, legumes, avocados, raspberries, pears, oats and pumpkin seeds.

Eat plenty of high-quality protein

Protein regulates insulin production, leading to a gradual increase in blood sugar levels after meals. Eating high-quality protein throughout the day can help increase your insulin sensitivity and give you sustained energy. General protein requirements are approximately 0.36 to 0.5 grams per pound of body weight. Great sources of protein include lean meat, poultry, fish, eggs, tofu, lentils, nuts and seeds.

Practice intermittent fasting

Studies have shown that intermittent or alternate-day fasting can reduce fasting insulin and insulin resistance in obese people and improve insulin sensitivity . In one study, fasting insulin was reduced by 52% and insulin resistance was reduced by 53% in people who fasted every other day, compared with reductions of 14% and 17%, respectively, in people on a calorie-restricted diet.

Avoid trans fats

Trans fats are partially and fully hydrogenated oils commonly found in processed foods. They promote insulin resistance and are linked to a range of health problems, from cardiovascular disease to depression .

Increase magnesium intake

Magnesium functions as a natural insulin sensitizer, affecting insulin receptors in every cell of the body. Therefore, taking magnesium or eating magnesium-rich foods can help improve insulin sensitivity. Foods rich in magnesium include green leafy vegetables, broccoli, almonds, cashews, sesame seeds and pumpkin seeds.

Reduce sugar in your diet

Refined sugar is easily absorbed by the body, increasing blood sugar levels. An increase in blood sugar causes an excess of insulin to be produced. Avoid drinks high in fructose because they can increase insulin resistance . The effects of fructose on insulin resistance also appear to affect people without diabetes. Multiple studies have shown that high fructose consumption in less than 60 days increases hepatic insulin resistance independent of total calorie intake.

Avoid late night snacking

Late-night snacking often involves eating carbohydrate-rich foods, which increase insulin levels and disrupt your circadian rhythm. This is because the sleep hormone melatonin is only released when insulin levels are lower. You might have a sleepless night in the short term, but late-night snacking can completely disrupt your hormonal balance in the long run.

Add more seasoning to your dishes

Certain spices can increase insulin signaling to lean tissue cells, reducing the ability of energy to be stored as fat. These spices include cinnamon, turmeric, curry, parsley, cumin, rosemary and pepper. One study has identified at least 900 compounds found in a variety of herbs and spices that may contribute to reducing insulin resistance.

Eat smaller meals throughout the day

Your body becomes increasingly resistant to insulin as you get older. Therefore, a meal in the evening will raise blood sugar levels higher than a meal in the morning. Therefore, many nutritionists recommend eating larger meals earlier in the day and a small meal at least 3 hours before bed to improve insulin sensitivity.

Drink green tea

Green tea is a great beverage for people with or at risk of type II diabetes. Green tea contains an antioxidant called epigallocatechin gallate, which may be responsible for the improved insulin sensitivity associated with green tea.

Green tea helps increase insulin sensitivity.

Stress management

Stress weakens your ability to control blood sugar levels. Continuous stress promotes nutrient breakdown and increases stress hormone levels, causing the body to become more insulin resistant. This is because stress hormones stimulate the breakdown of nutrients and increase blood sugar levels.

Do exercise

Exercise is important for improving insulin sensitivity because your muscles and cells need fuel during and after exercise. For every 10% increase in muscle mass, insulin resistance decreases by 11%. Exercise also helps you lose weight, which can help you further enhance your insulin sensitivity. Experts recommend 30 minutes of exercise 3 – 5 days per week which can help promote an immediate increase in insulin sensitivity.

Food supplements

Active ingredient Nicotinamide Mononucleotide is the precursor of coenzyme NAD. Nicotinamide Mononucleotide is one of the main sources of cellular energy in the body, playing an important role in the body's healthy aging journey. The researchers concluded that increasing NAD from Nicotinamide Mononucleotide may be beneficial by improving insulin sensitivity, reducing fat storage, and stabilizing blood sugar levels, thereby helping to effectively treat patients with type 2 diabetes. more effective.

In summary, the article has provided us with ways to increase the body's insulin sensitivity through cutting carbohydrate intake, increasing fiber intake, avoiding trans fats, physical activity and the role of the active ingredient Nicotinamide. Mononucleotides in improving the body's insulin sensitivity.