We hear a lot about insulin. It’s the center of diabetes discussions. It’s talked about in relation to weight loss. So, what does all this talk mean exactly? And how does it impact your health, wellness, and longevity?

Surprisingly, insulin impacts everything from your energy levels to your mood. But is it good to be more insulin-sensitive or not? Below, we dig into all of this, helping you untangle this jargon language!

What Is Insulin Sensitivity?

Insulin sensitivity refers to how efficiently your body’s cells respond to insulin. When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin—a hormone that helps cells absorb this glucose for energy or storage. The more sensitive your cells are to insulin, the less insulin your body needs to produce to manage blood sugar levels.

High insulin sensitivity means your body efficiently uses insulin to keep blood sugar levels stable. Conversely, low insulin sensitivity (also known as insulin resistance) means your body needs to produce more insulin to achieve the same effect, which can lead to various health issues over time—such as Type 2 Diabetes.

How To Improve Insulin Sensitivity

When insulin sensitivity declines, it can lead to type 2 diabetes—a condition that affects millions globally and can dramatically impact quality of life. People with type 2 diabetes may face daily challenges like frequent urination, persistent thirst, fatigue, and slow-healing wounds. They may need to regularly monitor blood sugar levels, carefully plan meals, and, in many cases, rely on medications to manage their condition. Long-term complications can further include heart disease, vision problems, kidney damage, and nerve pain.

But improving your insulin sensitivity isn’t just about avoiding diabetes—it’s also about optimising your body’s energy use, maintaining a healthy weight, and supporting overall metabolic health. 

Here are evidence-based strategies to improve your insulin sensitivity:

• Prioritize regular exercise, especially strength training.
• Get adequate sleep (7-9 hours nightly), as even one night of poor sleep can temporarily reduce insulin sensitivity.
• Include fiber-rich foods in your meals to slow glucose absorption and support stable blood sugar levels.
• Time your carbohydrate intake around physical activity when your muscles are most receptive to glucose.
• Include blood sugar-balancing spices like cinnamon, turmeric, and ginger in your daily diet.
• Practice stress management through meditation or deep breathing exercises, as chronic stress can impair insulin sensitivity.
• Consider intermittent fasting after consulting with a healthcare provider, as it may help improve insulin response.
• Maintain a healthy body composition, as excess body fat (especially around the midsection) can contribute to insulin resistance.

Keep in mind that improving insulin sensitivity is a gradual process that requires consistent healthy habits rather than quick fixes. Focus on incorporating these strategies into your daily routine, and consider working with a healthcare provider to monitor your progress and adjust your approach as needed.

If you’re interested in more ways to optimise your health and well-being, your Finsbury Park chiropractor is here to help. Schedule your FREE discovery call. BOOK NOW.