Insulin sensitivity is the terms for how well do the body’s cell respond to insulin. Typically, high sensitivity levels indicate that a person is healthy and will have normal blood-sugar levels. It is also possible to naturally improve the insulin response.
To know more about how to enhance insulin sensitivity, it is important to know about the hormone itself. The organ called pancreas which is situated right under the stomach is responsible for the production and release of insulin.
The main function of this hormone is to break down the sugars from the carbohydrates present in the food consumed by a person. During this process, the body will use some of the energy as well as restore it for any future activities.
The human body needs the energy to thrive. However, the cells cannot directly get sugars and energy from the food. After a person eats food, the blood sugar level in his/her blood rises. Consequently, it stimulates the beta cells present in the pancreas to produce insulin.
Following the release, the hormone gets attached to the cells and signals them to absorb the sugar from the bloodstream.
In addition, another very important function of insulin is to keep the sugar levels in the body stable. Sugar levels can be too high (hyperglycemia) or too low (hypoglycemia) if insulin does not work as well.
Any problem with this procedure can lead to a variety of issues. Sometimes, the cells stop responding to the insulin which can then lead to insulin resistance and even type 2 diabetes.
To prevent this from happening, a person can make certain changes that may improve insulin sensitivity and even make managing diabetes easier.
Ways To Improve Insulin Sensitivity
Insulin sensitivity differs from person to person. It can also change gradually and can be improved with lifestyle changes. Following are some of the ways that can help in doing so:
It is true that juggling between work, school, social life, and family can leave no time for exercise. But who says that spending two hours in the gym is necessary? According to research, as little as 30-45 minutes of any physical activity can improve insulin sensitivity and bring other numerous benefits.
The only rule to follow is to follow the exercise routine on a daily basis. Only a continuance can ensure better insulin sensitivity.
Not getting enough sleep can turn a person cranky and affect work/school performance. In addition to the known effects of lack of sleep, it can also affect insulin response of the body.
Make sure to get enough sleep every day. A thing to note here is going on with no sleep and staying in the bed throughout the weekend is not healthy and does not compensate for missed sleep.
Carbohydrates are a big part of the normal diets. Where a normal consumption of them is acceptable, eating a lot of them can lead to high blood sugar levels.
Try switching carb-rich snacks with unsaturated fats. Fewer carbohydrates and more unsaturated fats can cut down the risk of weight gain, obesity, and high blood pressure.
Soluble fiber is a type of fiber which can only be obtained from plants. The human body is unable to break down this form of fiber by itself. Hence, it does not lead to fluctuating blood sugar levels.
In addition, it also makes gastric emptying slow. Research on this shows that it can help people with diabetes type 2 manage their sugar levels. Secondly, it has also shown to help in fighting insulin resistance.