5 Ways to Improve Insulin Sensitivity

Jan 22, 2024 | General Health

About 4.3 million people in the UK have diabetes. Diabetes happens when the body stops responding to insulin, or the body doesn’t make enough insulin. In turn, this can lead to high blood sugar levels, where insulin isn’t functioning properly to clear this sugar from the bloodstream. And consequently, this can lead to life-threatening circumstances.

Yet, surprisingly, a lot of people are also on the edge of being diagnosed with diabetes. Often called pre-diabetes, lifestyle changes can often help reverse this. On top of this, many more people struggle to balance their blood sugar levels properly, leading to energy highs and lows.

So, let’s take a look at how you can improve your insulin sensitivity naturally. Can your lifestyle impact your blood sugar levels? What changes should you make?

Tips for Improving Insulin Sensitivity

Insulin sensitivity refers to how sensitive your cells are to insulin, meaning whether or not insulin triggers your cells to take in glucose (as they should for adequate energy). But luckily, there are things you can do about it.

1. Prioritise Your Sleep

Sleep deprivation can lead to increased insulin resistance (where your cells don’t properly respond to insulin). However, getting a sufficient amount of sleep can reverse this. 

A few tips here…

  • Go to bed and wake up at the same times.
  • Expose yourself to sunlight early on in the day for a better sleep in the evening.
  • Avoid electronic screens one to two hours before bed.
  • Create a peaceful, dark, quiet, and cool environment in your bedroom.
  • Use your bed only for sleep and sex.

2. Exercise!

Research indicates that exercise has one of the biggest impacts on insulin sensitivity. In fact, one major type of exercise might help more than others. Resistance training, which builds and maintains muscle mass, can improve insulin sensitivity and reduce your risk of diabetes. Try starting with once a week and slowly building from there.

3. Work On Your Stress Levels

Stress is common in today’s society. Yet, chronic stress can have unfavourable impacts on our health and insulin sensitivity. On top of this, the stress hormone cortisol stimulates the breakdown of glycogen, leading to increased blood sugar levels.

Practicing relaxation techniques, such as meditation or deep breathing, can help you cope with the stress in your life. Additionally, exercise (as per tip #2 above) can also help you deal with stress in a healthy and productive way.

4. Eat a Diet Primarily Consisting of Whole Foods

Add more veggies and fruits to your plate; this won’t only enhance your nutrient intake but also increase your fibre intake, which can have a positive impact on your blood sugar levels. 

Depending on your current diet, it can also help to eliminate or reduce your consumption of processed foods, such as pre-packaged items from the store. Keep these out of your home to avoid temptation!

5. Maintain a Healthy Weight

Excess weight puts us at risk of various chronic and life-threatening diseases, including diabetes. If you’re overweight, create a plan to achieve a healthy weight. Working with a dietician or nutritionist, personal trainer, and your doctor can help you do this!

Along with all of the above, chiropractic care can complement a healthy lifestyle. Book your FREE discovery call. Learn how your local Finsbury Park chiropractor can help you today! BOOK NOW.