7 Natural Ways to Improve Insulin Sensitivity

By Moiz

The evil actions of insulin in your body can make you fat and diabetic. If you are looking for ways to improve insulin sensitivity than you have turned on to the right page.

Ways to Improve Insulin Sensitivity

There is a connection between insulin resistance and obesity. More body fat means harder for your body to use carbohydrates. Let’s have a look at these lifestyle and dietary factors that may help a person improve their insulin sensitivity naturally and can be followed by people with both types of diabetes:

  • Sleep more- The foundation of a healthy body is proper sleep. Your brain and body need rest so that they could recover from their daily activities. And this rest will be achieved by getting a deep sleep of 7 to 8 hours. Not getting adequate sleep may weaken your immune system and increase the risk of diabetes 2 and heart disease. Sleep deprivation is believed to cause mild insulin resistance. This can happen to even healthy people who exercise daily and eat a balanced diet. If you have even one poor night sleep or if you sleep only for a few hours after a late night out, then your insulin sensitivity may drastically decrease the following day. You will be weak and tired and the next day and would like to feast on some junk food to get the energy back. Don’t treat yourself on junk food as this can cause you to have many spikes of insulin when you are sleep deprived. This, in turn, going to promote insulin resistance. Catching up on the lost hours of sleep will help reverse the effects of insulin resistance. Sleep well the next day and recover from the previous day.
  • Exercise to improve insulin sensitivity- Engaging in any physical activity such as walking, swimming, aerobics, and cardio exercises increase your body’s caloric demands which help to lose extra fat and reduce blood sugar levels. Various research studies show the effect of resistance training on insulin sensitivity. A single workout can boost one’s insulin sensitivity for the following 48 hours. This is because contracting muscles and working out helps burn out the stored muscle glycogen. Once the muscle cells get depleted, they become insulin sensitive and convert to sponges for glucose. Then they absorb the glucose quickly so that they can restore the glycogen they lost.
  • Fasting may help– Intermittent fasting may benefit people with insulin sensitivity. A certain type of caloric restriction without strenuous exercise can reverse the condition and improve insulin sensitivity.

Also Read: 5 Worst Foods to Eat When Suffering from Type 2 Diabetes

  • Reduce carb intake- cutting your carbs is an evident way to promote insulin sensitivity. Consuming carbohydrates with high glycemic index contribute to high blood sugar which makes the pancreas to pump out more insulin. This can increase the burden on your pancreas to handle these spikes of insulin several times a day. So, it is important to maintain stable blood sugar levels and be insulin sensitive with any diet you follow.
  • Get more Fiber- You should include tons of fibrous vegetables, healthy fats, and some healthy proteins in your diet to maintain appropriate blood sugar levels. Soluble fiber helps to promote insulin sensitivity. Other benefits of eating soluble fiber include reduced sugar cravings, improved inflammation, and symptoms of insulin resistance. Polyphenols and antioxidants insoluble fiber such as chocolate has been shown to reduce blood pressure and improve insulins sensitivity.
  • Sip green tea- An excellent beverage for your health, green tea can increase insulin sensitivity and lower blood sugar. It is a great choice for people with Type 2 diabetes or those who are at high risk of developing the disease. A research study shows that drinking green tea reduces fasting blood sugar and increase insulin sensitivity. The herbal tea contains powerful antioxidants that have been found to promote insulin sensitivity.
  • Cut Transfat- It is worth to remove artificial trans fat from your diet. They provide no benefits and increase the risk of many other diseases. There is evidence showing a link between intake of high trans fat and poor blood sugar control.

Be sure to continue your diabetes medicines while incorporating these good habits in your daily routine.

Here Is the Right Diet for Prediabetes

By Stella Green

It is estimated that almost 50% of people in the USA have diabetes or prediabetes, a condition where blood sugar is higher than the normal levels. The condition is accompanied by insulin resistance, a risk factor for causing full-blown diabetes, and other associated health complications. About 90% of people with prediabetes are unaware of the fact that they have it. You are more likely to develop prediabetes if you are over 45 years of old, do not get much into physical activities, or have a family history of diabetes. However, a prediabetes diagnosis doesn’t mean you will definitely get Type 2 diabetes mellitus. The key is to get your blood sugar out of the prediabetes range. In the case, your diet, and you need to know the right kind of food. Daily changes like a balanced diet along with regular exercise help you lose weight and prevent the risk of the disease progressing to full-blown Type 2 diabetes. Glyomet 250 mg tablet along with dietary changes and regular exercise can help control sugar level.

If you have been diagnosing with prediabetes, then you are likely to develop Type 2 diabetes within the next ten years unless you make lifestyle changes from today only. It is the right time to adopt a prediabetes diet to get back in shape. What is the best prediabetes diet? This question may be in your mind if you have recently diagnosed with prediabetes. A prediabetes diet plan can help you reduce blood sugar and even maintain it within healthy ranges. Your plan should help in controlling weight, providing the nutrients and healthy foods. You need to lower risk for diabetes and other diabetes-related complications as well as fit into your lifestyle so that you can follow it for a long term for best results.

  • Do not skip breakfast

When getting late to office, many people skip breakfast which is not at all a good habit. It is said that a healthy breakfast starts your day on the right note. It kicks your metabolism start your body needs so that later in the day you don’t eat too much. Choose healthy breakfast delights like a whole wheat toast, eggs, oatmeal along with a breakfast smoothie made up of fresh vegetables and fruits of your choice.

  • Intermittent Fasting

It is something we all did naturally even until thirty to forty years ago. Your mother might have stopped from having evening snack so that you will not spoil your appetite for dinner. Eating frequent meals keeps your blood glucose and insulin level consistently high.  If you keep providing food to your body, it has no incentive to burn fat. Eat three meals a day with a clear 10 to 12-hour fasting period between dinner and breakfast. Intermittent fasting is helpful in improving insulin sensitivity and helps to reverse your prediabetes condition.

  • Eat more fibre

Eating food with high fibre content help, you feel full for a longer period. By adding more fiber content to your diet, you can improve your digestion also. This reduces the chance of overeating at any meal.

  • Nuts are good

Nuts can greatly serve as snacks at the times when you feel hungry between the meals. They can be a great addition to your salads, oatmeal, and curries.

  • Remove trans fat and sugars from your diet

You might have already stopped adding sugar in your beverages, but what about hidden sugars that find their way into your diet through other means. Check food labels to keep hidden sugar nat busy. Cutting back trans fat also helps to prevent cardiovascular disease. Stop buying baked, or processed foods.

Eating healthy fats, controlling portions, drinking in moderation is also a part of a prediabetes diet.

Is Diabetes and Sleep Quality Linked?

By Moiz

Scientists have found a powerful connection between diabetes and sleep quality. Diabetes patients often suffer from sleep issues. Furthermore, lack of sleep can increase the risk of developing diabetes and worsen the symptoms for someone who is already struggling with the metabolic disorder. Continue Reading

How Can Omega-6 Fatty Acids Help Prevent Diabetes?

By Stella Green

The relationship between omega 6 fatty acids and the risk of Type 2 diabetes remains unclear. Numerous investigations observed cardiovascular effects of omega 6 fatty acids, but very few on outcomes such as Type 2 diabetes. According to American heart association guidelines, 5 to 10% of energy is obtained from linoleic acid, but some others recommend limited consumption of linoleic acid. As they revealed, this could have harmful effects. Omega 6 fat can be found in nuts, seeds, and edible oils such as soybean and sunflower oil. Continue Reading

Ways to Eat Chocolate with Type 2 Diabetes

By Steve Marc

Following a diabetes-friendly diet without a chocolate can be difficult to follow, especially if you are a notorious chocoholic. Being a diabetic, if you are honest, it is nearly impossible to find an equally satisfying replacement for an old-fashioned chocolate. Continue Reading

5 Worst Foods to Eat When Suffering from Type 2 Diabetes

By Stella Green

The condition of high blood sugar or diabetes can get worse due to the lack of healthy diet. If we talk about type 2 diabetes treatment, it can be controlled with the regular intake of nutritious food. On the other hand, there are some worst food products deteriorating the condition furthermore. You have to be aware of such foods when undertaking a diabetes medication. Continue Reading

5 Worst Foods to Eat When Suffering from Type 2 Diabetes

By Stella Green

Type 2 diabetes

The condition of high blood sugar or diabetes can get worse due to the lack of healthy diet. If we talk about type 2 diabetes treatment, it can be controlled with the regular intake of nutritious food. On the other hand, there are some worst food products deteriorating the condition furthermore. You have to be aware of such foods when undertaking a diabetes medication. Continue Reading

How Sugar Really Affects Your Cholesterol

By Moiz

Bad news for people out there who are concerned about their cholesterol levels is that a diet high in sugar makes your liver synthesize more bad cholesterol (LDL) and lower good cholesterol (HDL) in the blood. They also raise triglyceride levels, increasing the risk of heart diseases. Continue Reading

How Sugar Really Affects Your Cholesterol

By Steve Marc

Bad news for people out there who are concerned about their cholesterol levels is that a diet high in sugar makes your liver synthesize more bad cholesterol (LDL) and lower good cholesterol (HDL) in the blood. They also raise triglyceride levels, increasing the risk of heart diseases. Continue Reading

19 Foods to Fight Sugar Cravings

By Stella Green

We all must be aware of the fact that sugar cravings and eating too many foods that contain sugar amount can cause various health complications such as obesity, diabetes, and heart problems. If one eats to satisfy his/her sugar cravings, the sugary foods that he/she ate can cause a quick rise in blood glucose (sugar) level and then a crash (a sugar crash occurs when blood glucose drops below normal). This sugar crash, then makes that individual to crave for more sugar, so he/she eats more sugar-rich food items, and the cycle goes on. Continue Reading