Here’s a new year’s resolution you might want to consider: Improve your insulin sensitivity. Why? Let’s talk about it.
What is insulin sensitivity?
Insulin sensitivity is how your body responds when insulin is released into the bloodstream. I think we often hear the word “sensitivity” and think it’s a bad thing, such as food sensitivity. However, in the case of insulin sensitivity, we want to be sensitive to it. That means our body recognizes its presence and uses the insulin appropriately.
Insulin is used to lower blood sugar. When you eat food, your blood sugar rises, triggering your body to release insulin. Insulin brings the blood sugar back down to a normal level.
The opposite insulin sensitivity is insulin resistance. This is where our body is resistant to the insulin released, not utilizing it properly. This causes the body to release more insulin (since the first go round isn’t doing its job) and we end up with excess insulin in our blood on a regular basis. Since the insulin is not doing its job, blood sugar remains high.
Why is insulin resistance a problem?
Insulin resistance can contribute to many health problems, including PCOS, Type 2 Diabetes, gestational diabetes, fatty liver (including NAFLD), and coronary artery disease. Unfortunately, insulin resistance is common, affecting about 1 in 5 American adults. Since it’s the precursor to diabetes, it makes sense to correct it at this stage before things worsen.
What can be done to improve insulin sensitivity?
Fortunately, there is a lot you can do to reverse or prevent insulin resistance and support your body in being more sensitive to the release of insulin.
Exercise – Exercise has been shown to promote healthy blood sugar levels even up to 72 hours after the fact! When you exercise, your muscles are able to take in glucose (blood sugar) and use it. This means you don’t need as much insulin, because your muscles are helping with the task. One easy way to do this is go for a short walk after you eat a meal. As you walk, your muscles are helping take care of the blood sugar that was just raised in your recent meal.
Intermittent Fasting – Intermittent fasting is adhering to a specific eating and fasting schedule. A common one is 16:8, meaning the person fasts for 16 hours and eats only during the 8 hour window (for example, fast from 6 p.m. to 10 a.m. and eat from 10 a.m. to 6 p.m.). Giving your body enough fasting time allows insulin levels in the blood to decrease and can decrease insulin resistance. Intermittent fasting has been shown to improve insulin sensitivity, even if weight loss does not occur!
Diet – As usual, there is a lot of conflicting information about what exactly you should eat to improve insulin sensitivity. However, there are some common recommendations across the board. These include focusing on a variety of minimally processed, whole foods, vegetables, fruits, quality meats, whole grains, legumes, nuts, etc. Minimizing refined carbs and sugars will also help a lot.
Apple Cider Vinegar – Apple Cider Vinegar (ACV) is a great and easy way to increase your sensitivity to insulin. Simply add a teaspoon to some water and drink before each meal. You could also use a mixture of olive oil and ACV as your base for a salad dressing as another way of getting ACV in.
Get adequate sleep – Studies have shown that sleep deprivation can lead to insulin resistance! In fact, just four nights of insufficient sleep (less than 6 hours per night) can lead to a 16% increase in insulin resistance. Poor sleep can lead to a higher appetite and cravings for inflammatory foods. Additionally, hormones such as leptin become dysregulated with a lack of sleep, which may be a contributing factor. It’s important to do what you can to sleep roughly 7 hours per night. Your blood sugar will thank you.
Reduce stress – Stress and insulin resistance are best friends. If you can find ways to reduce your stress levels, your insulin sensitivity will improve and that’s one less thing to be stressed about.
Let’s make 2025 our year to break out of the insulin resistant rut and regain our health!
Resources:
Insulin Resistance: The Inconvenient Truth – PMC
What Is Insulin Resistance? Causes, Symptoms, Diagnosis, Treatment, and Prevention
Intermittent Fasting and Insulin Resistance: Benefits Beyond Weight Loss | Jefferson Health
8 Key Factors Influencing Sleep’s Effect on Insulin Sensitivity
Molecular mechanisms linking stress and insulin resistance – PMC
