12 Natural Ways to Improve Your Insulin Sensitivity 

Improving insulin sensitivity is important for overall health, especially for type 2 diabetics. Here are 12 natural insulin sensitivity boosters. 

Regularly do aerobic (walking, jogging, cycling) and resistance (weightlifting, bodyweight workouts) to enhance insulin sensitivity.  

Exercise regularly  

Fat, especially abdominal fat, can cause insulin resistance. Eat well and exercise to maintain a healthy weight.  

Stay Fit  

Eat fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid sugary drinks and processed foods.  

Eat Whole.  

Instead of processed carbohydrates and sugars, eat complex carbs like whole grains, legumes, and veggies, which lower blood sugar.  

Eat Less Carbs  

Fiber reduces blood sugar absorption, improving insulin sensitivity. Eat lots of veggies, beans, and healthful grains.  

Eat More Fiber  

Drinking enough water regulates blood sugar and improves health. Adjust to your needs and activity level, but aim for 8 glasses of water per day.  

Stay Hydrated  

Sleep deprivation disrupts glucose metabolism hormones, causing insulin resistance. Support insulin sensitivity with 7-9 hours of quality sleep per night.  

Get enough rest  

High blood sugar and insulin resistance can result from chronic stress. Try meditation, deep breathing, yoga, or nature to reduce stress.  

Manage Stress  

Omega-3 fatty acids in fatty fish, flaxseeds, chia seeds, and walnuts may enhance insulin sensitivity. Eat these healthy fats daily.  

Add Healthy Fats  

Eat less and limit portions to avoid blood sugar rises. Small, balanced meals throughout the day can manage insulin levels.  

Control Portion Sizes  

Weight loss and insulin regulation may enhance insulin sensitivity with intermittent fasting, according to some research. Before fasting, see a doctor.  

Intermittent Fasting  

Drinking too much can compromise insulin sensitivity and cause weight gain. Drink moderately and pick antioxidant-rich red wine.  

Drink less alcohol.  


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