Methods On How To Lower Insulin: Take Back Control Using These 8 Tips
When your cells have trouble responding to insulin, this condition is known as insulin resistance, sometimes referred to as decreased insulin sensitivity.
Your body may attempt to make up for a cell’s decreased response to insulin by producing more insulin. Glucose levels may remain under control if your pancreas can produce enough additional insulin to facilitate glucose entry into your cells.
Your pancreas creates insulin, a super hormone that gives your cells the ability to absorb glucose, a type of sugar your body utilizes as fuel.
However, when you develop insulin resistance, like in type 2 diabetes, your cells are unable to utilize the insulin that is produced by your pancreas to its full potential.
Or, as is the case with type 1 diabetes, your pancreas might not produce any insulin at all.
Not only do hormones affect where you carry your body fat, but also how much of it you have. Your insulin levels are likely too high if your problem area is your body weight.
A double whammy for any waistline is that too much insulin not only stimulates your body to store extra glucose as fat but also prevents it from being utilized as an energy source.
The following methods could be tried to control insulin levels in a natural way-
Be Active And Exercise Regularly
As per a study, engaging in some form of physical activity merely three days a week can improve insulin sensitivity and reduce the chance of developing prediabetes, type II diabetes, and coronary heart disease.
Another research states that daily physical activity could help in improving insulin levels that might reduce the risk o cardiovascular diseases.
Lose Weight
Being overweight increases the risk of developing high insulin levels. To stop the problem from progressing, prediabetic individuals could try to lose somewhere between 10% and 15% of their overall weight.
You will benefit more from losing extra weight from your body. Having a target weight is very important which will depend on your current weight.
Consume More Soluble Fiber
Numerous health benefits of soluble fiber include helping with weight loss and regulating blood sugar. It absorbs and forms a gel, delaying the passage of food through the intestines.
This makes you feel more satiated while decreasing the rate at which your blood sugar and insulin levels rise after eating.
The good bacteria in your colon that may improve gut health and reduce insulin resistance are also fed by soluble fiber.
Despite conflicting evidence, fiber from whole foods tends to reduce insulin levels more effectively than fiber from supplements.
Regularize Sleep
A typical adult could need 7-8hours of sleep per night. The body loves consistency and performs best with a regular schedule and body clock, so try to keep to a normal bedtime and wake-up time.
A bad sleeping schedule might spike your insulin levels causing a disbalance of hormones. The body’s capacity to repair and replenish is compromised by a lack of sleep and relaxation, try getting a decent night’s sleep first.
Manage Stress
Your levels of the stress hormone cortisol rise in response to stress, which can cause hormonal imbalances that can affect several other hormones, including insulin.
While experiencing occasional stress is acceptable, ongoing stress can have detrimental effects on your health and elevate insulin levels.
Regular physical activity, yoga practice, mindfulness meditation, and engaging in hobbies are all effective strategies to reduce stress. Consistently practicing one or more of the aforementioned techniques for just 15 to 20 minutes each day can significantly improve well-being.
Add Cinnamon To Your Diet
By regulating insulin action, cinnamon manages diabetes and lowers insulin levels in the body.
According to a study, cinnamon might be required in lowering oxidative stress, which is crucial in lowering blood sugar levels in type-2 diabetes cases.
Drink a cup of warm water with half a teaspoon of cinnamon powder added every day. Additionally, cinnamon can be added to tea, smoothies, and desserts.Stay Hydrated
It may come as no surprise that water is the greatest beverage to control blood sugar levels and lower insulin.
Dehydration brought on by high insulin levels can be hazardous if left untreated. When your insulin level is high, drinking water will assist you to pass extra glucose through your urine.
Other beverages, such as unsweetened tea, can help you naturally lower your blood sugar. Hibiscus tea lowers cholesterol and blood sugar levels, protecting your heart and preventing heart diseases.
Cut Back On Sugary Products
Your insulin is easily raised by added sugar, which makes insulin resistance worse. Consuming a lot of high-sugar foods causes your body to create a lot of insulin all at once, taxing your pancreas and increasing your risk for diabetes and insulin insufficiency.
Check the ingredients list on the nutrition facts label and seek additional sugars to reduce your intake of added sugar. Since added sugars go by many names, they might appear in processed meals that would otherwise look healthful.
Conclusion
Thus, teh body converts the food and liquids that are consumed, into glucose for energy usage also known as blood sugar. This chemical circulates in our blood and travels to many body cells.
The hormone known as insulin is what unlocks a cell, allowing glucose to enter and be used as energy. But with time, these cells may suffer harm and stop responding to insulin. We refer to this as insulin resistance.
Chronic disorders including type 2 diabetes and heart disease are at increased risk of occurrence due to insulin resistance.
By making long-term lifestyle adjustments, such as increasing your physical activity, reducing your intake of added sugars, and getting enough sleep, you can naturally reverse insulin resistance.
You can actually make a difference and get back on the path to greater health by making small, long-lasting improvements.
These tips might help manage your insulin levels in an organic way, but if you have some serious issues of insulin resistance, you should consult a medical professional for the same.