“Insulin sensitivity” is a term that’s making it into conversations more and more these days. But what does it mean? How does it affect you? And what do you need to do about it? If you’ve asked those questions, let’s get them answered.
Insulin sensitivity is the ability of cells in the body to respond to insulin (the hormone produced in the pancreas that regulates the amount of glucose in the blood).
When cells become insulin resistant, they do not respond to insulin properly, leading to high blood sugar levels and an increased risk of type 2 diabetes, cardiovascular disease and other health problems.
So insulin sensitivity = good. Insulin resistance = bad.
Fortunately, there are several lifestyle and dietary changes that can help increase insulin sensitivity and reduce the risk of these health issues.
How to increase your insulin sensitivity
There are numerous lifestyle, exercise and diet modifications that can help you improve your insulin sensitivity and reduce the risk of becoming insulin resistant.
Lifestyle modifications
Sleep. Getting enough sleep is essential for overall health and well-being, and it can also help improve insulin sensitivity. Several studies have shown that sleep deprivation can lead to insulin resistance and an increased risk of diabetes, while getting enough sleep can have the opposite effect and improve insulin sensitivity.
Stress management. Chronic stress can contribute to insulin resistance and an increased risk of diabetes. Stress management techniques such as yoga, meditation, deep breathing and tai chi have all been shown to improve insulin sensitivity and reduce the risk of diabetes.
Quit smoking. Among many other health consequences, smoking has been linked to insulin resistance and an increased risk of diabetes. Quitting smoking can improve insulin sensitivity and reduce the risk of diabetes.
Exercise
Regular exercise is one of the most effective ways to improve insulin sensitivity. Exercise helps increase muscle mass, which in turn increases the body’s ability to take up glucose from the bloodstream. Exercise also helps reduce body fat, which is a major contributor to insulin resistance.
Resistance training. Also known as strength training, this type of exercise involves using weights or resistance bands to build muscle. Resistance training has been shown to improve insulin sensitivity and reduce the risk of diabetes.
Aerobic exercise. Jogging, cycling or swimming can help improve insulin sensitivity. Aerobic exercise helps increase the body’s ability to take up glucose from the bloodstream and can also help reduce body fat.
High-intensity interval training (HIIT). This type of exercise involves short bursts of intense exercise followed by periods of rest. HIIT has been shown to be an effective way to improve insulin sensitivity and reduce the risk of diabetes.
Diet
Dietary changes can help improve insulin sensitivity and reduce the risk of diabetes. The following dietary modifications have been shown to be effective in improving insulin sensitivity.
Increase your fiber intake. Fiber is a type of carbohydrate that is not digested by the body. Instead, it passes through the digestive system largely intact. Increasing fiber intake has been shown to improve insulin sensitivity and reduce the risk of diabetes. Good sources of fiber include fruits, vegetables, whole grains, beans and legumes.
Choose low-glycemic index foods. The glycemic index is a measure of how quickly a food raises blood sugar levels. Choosing low-glycemic index foods can help improve insulin sensitivity and reduce the risk of diabetes. Good sources of low-glycemic index foods include non-starchy vegetables, whole grains and legumes.
Reduce saturated and trans fats. Saturated and trans fats are unhealthy fats that can contribute to insulin resistance and an increased risk of diabetes. Reducing intake of these fats can help improve insulin sensitivity and reduce the risk of diabetes. Good sources of healthy fats include nuts, seeds, avocado and fatty fish.
Increase your protein intake. Protein helps build muscle, which in turn increases the body’s ability to take up glucose from the bloodstream. Good sources of protein include lean meat, fish, poultry, beans and legumes.
Avoid sugary beverages. Drinks like soda, fruit juice and sports drinks can contribute to insulin resistance and an increased risk of diabetes. Avoiding these beverages and choosing water or unsweetened beverages instead can help improve insulin sensitivity and reduce the risk of diabetes.
Consider intermittent fasting. This dietary approach involves limiting food intake to a specific window of time each day. Intermittent fasting has been shown to improve insulin sensitivity and reduce the risk of diabetes.
Consider a low-carbohydrate diet. Low-carbohydrate diets have been shown to be effective in improving insulin sensitivity and reducing the risk of diabetes. These diets typically involve limiting carbohydrate intake and increasing protein and healthy fat intake.
Supplements
In addition to lifestyle, exercise and dietary modifications, there are also several supplements that may help improve insulin sensitivity.
Omega-3 fatty acids. These healthy fats are found in fatty fish such as salmon, mackerel and tuna. Supplementing with omega-3 fatty acids has been shown to improve insulin sensitivity.
Magnesium. Supplementing with magnesium has been shown to improve insulin sensitivity and reduce the risk of diabetes.
Vitamin D. Supplementing with vitamin D has been shown to improve insulin sensitivity and reduce the risk of diabetes.
The right plan for your unique body
It is important to note that while lifestyle, exercise, dietary modifications and supplements can all help improve insulin sensitivity, they should not be used as a substitute for medical treatment. Individuals with insulin resistance or diabetes should work with their healthcare provider to develop a comprehensive treatment plan.
Also, as I share with my patients, every BODY is unique. The diet and exercise plan that works wonders for one person may do nothing for another. I use tests, including food intolerance and genetic testing, to identify the right diet, exercise and supplements for my patients and create a personalized plan for optimal health.
If you’d like to take control of your health and reduce your risk of insulin resistance and diabetes, please get in touch. I’m seeing patients at Evoke5, my functional medicine clinic in Oklahoma City, as well as offering online consultations for clients across the country.