The sensitivity to insulin can differ among individuals and is influenced by various lifestyle choices and dietary patterns. Insulin resistance, characterised by low insulin sensitivity, affects millions of people across the world. The prevalence of insulin resistance in adults is on the rise, and if ignored, it can progress to type 2 diabetes, thereby increasing the chances of developing heart disease. 

There are numerous approaches to combat insulin resistance. Lifestyle changes are highly effective in reducing insulin resistance and the likelihood of developing diabetes, surpassing the effectiveness of pharmaceutical interventions. Here are some tips that would help your body deal with insulin resistance:

Weight Loss

Shedding excess body weight can effectively reduce insulin resistance. When fat cells decrease in size, they become more responsive to insulin, leading to a reduced need for the body to produce insulin in order to transport glucose to the cells. This not only prevents strain on the pancreas but also lowers insulin levels in the bloodstream, thereby significantly mitigating health risks. 

Belly Fat 

Visceral fat, the excessive fat located around the abdomen, has been associated with decreased insulin sensitivity and the development of insulin resistance in the liver and muscles. Various research studies have established a connection between surplus belly fat and diminished insulin sensitivity. Although there are no foolproof techniques to exclusively target abdominal fat, maintaining a healthy weight throughout your entire body can aid in managing visceral fat in the belly region.

Fibre Consumption 

Enhancing the intake of fibre has been associated with a reduced risk of diabetes, heart disease, and cancer. Fibre can be broadly classified as soluble or insoluble, with most food items containing a combination of both types. Insoluble fibre acts as a bulking agent to prevent constipation, while soluble fibre aids in lowering blood cholesterol levels and promoting feelings of satiety. Research has discovered a correlation between consuming soluble fibre and improved insulin sensitivity. Additionally, soluble fibre nourishes beneficial gut bacteria, contributing to overall health. 

Mental Stress

Mental stress has detrimental effects on the body, particularly when it becomes chronic. It can disrupt blood sugar levels and lead to increased insulin resistance. When the body experiences acute mental stress, it triggers the fight or flight response, resulting in the release of cortisol and glucagon hormones. Glucagon breaks down stored glycogen, releasing sugar into the bloodstream, causing a rise in blood sugar levels. Research suggests that elevated levels of stress hormones can decrease insulin sensitivity.

Sufficient Sleep 

Insufficient sleep has been associated with various health issues, such as weight gain, heart disease, weakened immune system, insulin resistance, and type 2 diabetes. Deep sleep, the most restorative phase of the sleep cycle, plays a crucial role in regulating blood sugar levels and maintaining insulin sensitivity. Obtaining adequate sleep also helps balance appetite-stimulating hormones and reduces the risk of metabolic disorders. To maintain good health, aim for a minimum of eight hours of sleep each night. It is highly recommended to avoid exposure to blue light, emitted by devices like cell phones and laptops, for at least 30 minutes before bedtime.

Herbs and Spices

Fenugreek seeds are a great source of soluble fibre, which can boost insulin effectiveness. Curcumin, found in turmeric, is renowned for its exceptional anti-inflammatory and antioxidant characteristics. Curcumin can enhance insulin sensitivity by reducing levels of free fatty acids and sugar. Gingerol, found in ginger, can increase the availability of sugar receptors on muscle cells. Garlic not only aids in insulin secretion but also possesses antioxidants that promote insulin sensitivity. Consider incorporating two teaspoons of cinnamon into your daily meals to help lower both short-term and long-term blood sugar levels

Intermittent Fasting

It is a dietary approach that emphasises meal timing rather than specific food choices. It has the potential to enhance insulin sensitivity and lower the risk of type 2 diabetes for certain individuals.

Conclusion:

Improving insulin sensitivity is important in reducing the risk of type 2 diabetes. Engaging in regular exercise, obtaining sufficient sleep, and following a nutritious diet rich in unsaturated fats and soluble fibre can enhance insulin sensitivity for individuals with or without diabetes.

Additionally, certain dietary supplements may offer benefits. These supplements can be conveniently purchased online and include:

• Probiotic supplements
• Omega-3 supplements
• Magnesium supplements
• Resveratrol supplements

However,  it is advisable to consult with a doctor before incorporating any supplement into your routine.

Disclaimer: The above content is for informational purposes only and should not be used as a substitute for the advice of a qualified physician or doctor. The Company does not vouch for or endorse any of the above content, and disclaims any and all warranties, express or implied, relating to the same.