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Insulin is an essential hormone that control's your blood sugar levels. It made in your pancreas and helps move sugar from your blood in your cells for storage. When cells are insulin resistant, they can't use insulin effectively, leaving your blood sugar high. When your pancreas senses high blood sugar, it makes more insulin to overcome the resistance and reduce your blood sugar.
Overtime, this can deplete the pancreas of insulin producing cells, which is common in type2 diabetes. Also, prolonged high blood sugar can damage nerves and organs. You are most are risk of insulin resistance if you have prediabetes or family history of type2 diabetes, as well as if you are overweight or obese. Insulin sensitivity refers to how responsive your cells are to insulin. Improving it can help you reduce insulin resistance and the risk of many diseases, including diabetes.
Here are some natural, science-backed ways to boost your insulin sensitivity;
1. Get more sleep
A good night sleep is important for your health. In contrast, a lack of sleep can be harmful and increase your risk of infections, heart disease and type2 diabetes. Several studies have also linked poor sleep to reduce in insulin sensitivity.
Regular exercise is one of the best ways to increase insulin sensitivity. It helps move sugar in the muscles for storage and promotes an immediate increase in insulin sensitivity, which lasts 2-4 hours, depending on the exercise.
3. Reduce stress
Stress affects your body into fight or flight mode, which stimulates the production is stress hormones like cortisol and glucagon. Which is not good for insulin sensitivity.
4. Lose weight
Excess weight, especially in the belly area, reduce the insulin sensitivity and increases the risk of type 2 diabetes. Weight loss may help increase insulin sensitivity and is linked to a lower risk of diabetes.
5. Eat more soluble fibre
Eating soluble fiber has many health benefits and has been linked to increase of insulin sensitivity. It helps feed the friendly bacteria in the gut.
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