1) INSULIN
Insulin, the main storage hormone in your body, is produced by your pancreas. In healthy individuals, insulin promotes the storage of glucose — a simple sugar you get from food — in the muscle, liver, and fat cells for later use.
Your body secretes insulin in small amounts throughout the day and in larger amounts after meals. This hormone then transfers glucose from food into your cells for either energy or storage, depending on your body’s current needs. Insulin resistance is a fairly common condition that causes your cells to stop responding to insulin.
This condition results in high blood sugar because insulin cannot move glucose into your cells.
Your pancreas then produces even more insulin in an attempt to boost glucose absorption.
Insulin resistance has been linked to obesity, which in turn can play a role in other conditions, such as type 2 diabetes and heart disease. Insulin sensitivity can be thought of as the opposite of insulin resistance.
It means your cells are sensitive to insulin. Thus, it’s a good idea to focus on lifestyle habits that help improve insulin sensitivity, such as the following.
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Tips to improve insulin sensitivity
Exercise regularly.
Research supports exercise, at both high and moderate intensities, as a means of improving insulin sensitivity and decreasing insulin resistance.
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Improve your sleep habits.
Not getting enough sleep, or not getting quality sleep, is linked to obesity and insulin resistance.
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Get more omega-3 fatty acids.
Research indicates that omega-3 supplements may improve insulin sensitivity in people with metabolic conditions such as diabetes. If you aren’t a fan of supplements, try eating more fish, nuts, seeds, and plant oils.
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Change your diet.
The Mediterranean diet — which includes many veggies, as well as healthy fats from nuts and extra-virgin olive oil — may help reduce insulin resistance.
Decreasing your intake of saturated and trans fats may also help.
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Maintain a moderate weight.
In people with overweight, healthy weight loss and weight management may improve insulin sensitivity.
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Focus on low glycemic carbs.
Rather than try to eliminate carbs from your diet, aim to make most of them low glycemic and high fiber. Examples include whole grains, fruits, vegetables, and legumes.