Did you know that you can increase insulin sensitivity without medication? For many, simple lifestyle changes – including proper diet, exercise, sleep and self-care – can improve insulin sensitivity naturally, helping prevent or lessen the effects of Type 2 diabetes and prediabetes.
Strategy #1 – Skip processed foods.
Processed foods that are high-fat and high-calorie are notorious for triggering blood sugar spikes. Redesign your diet to prioritize high-fiber fruits and veggies, whole grains, lean protein, nuts and seeds. These diets can help increase insulin sensitivity:
- Mediterranean Diet
- DASH Diet
Strategy #2 – Create a better rest routine to improve sleep quality.
Sleep deprivation can dramatically reduce insulin sensitivity – even a single night of disrupted sleep can send blood sugar levels out of what the next day. But when it becomes a habit, things get even more serious. Studies suggest that chronic poor sleep can increase a person’s risk of diabetes by up to 40%.
- Keep a consistent bedtime routine and wakeup time.
- Limit blue light exposure and keep the room cool (about 68 degrees F).
Strategy #3 – Reduce stress and calm cortisol spikes.
Stress can spike cortisol levels, getting in the way of adequate insulin sensitivity. Chronic stress is even worse. Introduce calming self-care techniques to reduce stress and allow the body to experience better metabolic functioning.
- Meditate or practice deep breathing (5 mins).
- Create soothing rituals, like a cup of tea or walk in nature.
- Engage in a tech-free activity (30 mins) to increase mindfulness.
Strategy #4 – Consider supplements linked to insulin sensitivity.
Compounds found in certain plants can help improve metabolic functioning in various ways, like improving glucose uptake, lipid profiles and insulin signaling. While many of these nutrients can be found naturally in foods like broccoli, spinach and beans, the following supplements provide another way to source these micronutrients:
- Magnesium
- Chromium
- Berberine
- Alpha Lipoic Acid
Strategy #5 – Keep weight in check.
Being overweight increases a person’s risk of developing Type 2 diabetes, so healthy weight management is a good strategy for preventing this disease – and many others, like heart disease. Inflammation is one of the ways that obesity and insulin sensitivity are linked. Belly fat can trigger hormones that cause inflammation and get in the way of proper insulin sensitivity.
- Create a long-term, sustainable plan to help reach and maintain an ideal weight.
Strategy #6 – Ditch the sedentary lifestyle.
Regular exercise can certainly be part of the plan for helping lose weight, but exercise has another benefit – it can help lower blood sugar levels, thereby increasing insulin sensitivity.
- Take a 10-minute walk after mealtime to reduce glucose spikes by up to 30%.
- Set a timer or smartwatch to notify you after an extended period of inactivity (2 hours).
- Aim for 30 minutes of moderate-intensity movement per day (walking, biking, gardening, etc.).
Strategy #7 – Build muscle with weight training exercises.
In addition to aerobic exercise, strength training is great for increasing glucose storage capacity. By building metabolic resilience, strength training helps create metabolically active tissue that maintains insulin sensitivity even when the body’s at rest.
- Free weights and machines can help target specific muscles.
- Yoga, Pilates and Tai Chi are great options for staying toned without weights.
By making a few lifestyle changes, it’s possible to increase insulin sensitivity with healthy habits.
