Insulin sensitivity plays an important role in diabetes management. Type 2 diabetes affects the body’s response to insulin, but in type 1 diabetes, changes in sensitivity are more pronounced over time because insulin needs fluctuate.
This article outlines six ways to improve insulin sensitivity and help maintain healthy blood sugar (blood sugar) levels.
What is insulin sensitivity?
Insulin sensitivity determines how much insulin your body needs to maintain healthy blood sugar levels. The less sensitive you are to insulin, the more insulin your body needs, which can be exacerbated by insulin resistance.
See below for more information. Insulin resistance: symptoms, causes, and treatment options.
Some factors are out of your control, such as hormones (estrogen, testosterone, cortisol, adrenaline, etc.), but stress and hormonal fluctuations can increase insulin resistance.
Just like maintaining a healthy A1c (a measure of blood sugar control over the past few months), improving insulin sensitivity will help you reach your blood sugar goals, whether you produce insulin naturally or use injections.
How to improve insulin sensitivity
Here, in no particular order, are some effective ways that diabetics can improve their body’s insulin sensitivity.
1. Start moving
One of the most effective ways to improve insulin sensitivity is daily physical activity.
Even a simple walk helps the body draw glucose into cells to be used as energy, reducing the need for insulin during and after exercise.
Making exercise a regular habit may seem difficult, but it doesn’t require a gym membership or spending hours on end. You can start with just 10 to 15 minutes a day and gradually increase your activity as your energy and mobility improve. Your body will thank you!
2. Improve the quality of your diet
If you haven’t evaluated your current eating habits yet, now is the time.
Changing your relationship with food is often more difficult than adding exercise, like replacing a pasta bowl with chicken salad.
Fad diets have many restrictive rules and can be difficult to stick to long-term.
But dietary improvements don’t have to be drastic or immediate. Start by keeping a food diary for a few days and focus on one area where you can introduce healthier choices, such as a better breakfast.
Your relationship with food will evolve over time, but it should still be delicious.
See below for more information. Insulin resistance diet for diabetes – what to eat and what to avoid.
3. Lose weight
Improving your diet and staying active will naturally promote weight loss and have a big impact on insulin sensitivity.
Excess body fat reduces the body’s response to insulin and increases its need for insulin. Losing just 5 pounds can significantly improve your blood sugar levels and reduce your insulin dosage.
People of average weight may need to adjust their insulin to avoid hypoglycemia. Please consult your doctor regarding this.
Weight loss takes time, and it may take up to four weeks before you notice a change in your clothes or on the scale. Rather than focusing on weight, track your daily habits like exercise and food choices.
Consistency, not perfection, leads to progress. Even if you fail, reset the next day and continue.
For more information, see: How to lose weight with type 1 diabetes.
4. Reduce stress
Stress is a natural part of life, and managing it can be difficult because even positive events can trigger a stress response that worsens insulin sensitivity.
Hormones such as cortisol, adrenaline, and noradrenaline cause the liver to release glucose, causing a spike in blood sugar levels.
Prolonged stress can lead to long-term insulin resistance, making it difficult to manage blood sugar levels.
Reducing stress triggers can be difficult, but adjusting your insulin dosage and medications as directed by your doctor can help manage the effects of ongoing stress on insulin sensitivity.
See below for more information. Diabetes and stress: How stress affects blood sugar levels.
5. Get more sleep
Sleep deprivation increases cortisol production and causes insulin resistance.
While missing a few hours of sleep every now and then only causes short-term blood sugar fluctuations, sleeping too little can lead to chronically high cortisol levels, which can have a big impact on insulin sensitivity.
Cortisol is essential for survival, but in excess it can be harmful.
Sleep is essential to your overall health, especially if you have diabetes. Aim to get at least 7 to 8 hours of sleep a night, and if fluctuations in blood sugar levels interfere with your rest, talk to your health care team to adjust your insulin dosage and improve your sleep quality.
See below for more information. Diabetes and sleep disorders: causes and treatment options.
6. Drink less alcohol
Because alcohol acts as a toxin, the liver prioritizes its removal over other functions.
Moderate alcohol consumption (one drink a day for women and two for men) is associated with improved blood sugar levels, but the line between benefit and harm is thin.
Research shows that even 30 days of abstinence can significantly improve insulin sensitivity.
Conversely, binge drinking, even once a month, increases your risk of type 2 diabetes and insulin resistance, with effects that last long after the alcohol leaves your system.
For more information, see: Diabetes and Alcohol: How does alcohol affect blood sugar levels?
Why improving insulin sensitivity doesn’t have to be complicated
Improving insulin sensitivity boils down to a fundamental principle of overall health.
Whether you have diabetes or not, habits such as exercise, nutrition, weight loss, sleep, stress management, and reducing alcohol intake can help you live a longer, healthier life while reducing your risk of heart disease, cancer, dementia, and more.
No amount of medication can replace consistently making wise lifestyle choices.
If you’re feeling overwhelmed by the entire list, start by focusing on one or two areas for the next six months. That way, you’ll find motivation to work on other areas as you progress.
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