Are you struggling with insulin resistance? You are not alone! Discover some ways to reverse insulin resistance. Learn how to reverse insulin resistance by following these easy tips!
You may think that receiving a diagnosis of insulin resistance or prediabetes is a guarantee you will develop Type 2 diabetes, but that’s not the case. Insulin resistance and prediabetes respond to lifestyle and dietary adjustments. Things like weight loss, improved nutrition, and regular exercise can help your blood glucose levels considerably.
How to reverse insulin resistance?
Prediabetes occurs when glucose in the bloodstream is high, but not yet high enough to be classified as diabetes. Insulin resistance, prediabetes, and type 2 diabetes can be managed, and most times reversed, by the right lifestyle changes. Medication may also be prescribed.
What is insulin resistance?
Insulin is a hormone created by the pancreas. Insulin resistance occurs when cells in your muscles, liver, and body fat resist (ignore) the signal that insulin sends out, alerting them to remove excess glucose from the bloodstream. These tissues depend upon insulin to stay properly nourished; they are limited in their ability to draw glucose from the bloodstream on their own. If all systems are working as they should, blood sugar stays in balance, and the body’s muscles and tissues are well fed by the excess glucose drawn from the bloodstream.
How to reverse insulin resistance naturally?
Do you have trouble losing weight despite eating healthy foods? It may be because you’re suffering from insulin resistance. Find out more about reversing insulin resistance here!
- Choose a Whole Foods Diet. Try to eat complex carbohydrates. Eliminate processed starches, as well as industrially produced fats (trans fats) and processed foods, from your diet. Some good choices are vegetables, legumes, and whole grains. Complex carbohydrates are more complex on a molecular level, and take longer for the body to break down. This means they absorb more slowly, helping to keep blood glucose levels stable. Complex carbs will also help you feel fuller longer, and help with weight and appetite control. Aim to eat a whole-food, plant-based diet.
- Eliminate Sugary Drinks and Simple Carbohydrates. Simple sugars alone don’t cause diabetes, but they contribute to insulin resistance and overall poor health. High fructose corn syrup is a dangerous offender. Avoid simple carbohydrates that contain glucose, fructose, and sucrose, such as candies, cakes, soft drinks, and added sugars and sweeteners. Learn to read food labels. You’ll discover that processed foods and sweets are loaded with added sugars.
- Increase Fiber Intake. Research shows that eating insoluble fiber along with whole grains and complex carbohydrates reduces the risk of Type 2 diabetes. Aim to eat some insoluble fiber with each meal. Some of the excellent sources include:
- Fresh fruits: pears, apples, prunes, dried figs
- Nuts and seeds
- Vegetables like leafy greens, squashes, peas
- Whole grains: brown rice, quinoa, oats
- Beans: Lentils, navy beans, kidney beans
Natural ways to improve insulin sensitivity
Insulin sensitivity refers to how responsive your cells are to insulin. Improving it can help you reduce insulin resistance and the risk of many diseases, including diabetes. Try these 13 natural, science-backed ways to boost your insulin sensitivity.
- Sleep more
- Exercise more
- Reduce stress
- Lose weight as the age progresses
- Eat more fiber-rich foods
- Eat more fruits and green vegetables
- Add herbs and spices to your diet
- Drink only green tea
- Use apple cider vinegar
- Cut down carbs
- Avoid trans fats
- Reduce added sugars
- Take supplements
Other methods to improve insulin sensitivity
Besides dietary changes, it is important to increase your activity and fitness level in order to manage and reverse insulin resistance and prediabetes. Choose a physical activity you enjoy doing and commit to at least three days per week. Moderate exercise is best, such as a brisk 30-minute walk each day and yoga. Combine cardio exercise with strength training or weight-bearing exercise. Consider whether you prefer working out alone, with a partner, or if you’d enjoy a group sport. Also, add in some simple ways to get more active, like taking the stairs or including stretch breaks throughout the day.
Insulin is an important hormone that has many roles in the body. When your insulin sensitivity is low, it puts pressure on your pancreas to increase insulin production to clear sugar from your blood. Low insulin sensitivity may also result in chronically high blood sugar levels, which are thought to increase your risk of many diseases, including diabetes and heart disease.
Fortunately, there are many things you can do to increase your insulin sensitivity. Try some suggestions in this article to increase your insulin sensitivity and lower your risk of disease.
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