You may have heard about the danger of insulin resistance to your tissues, and leading to things like increased weight gain, low energy, and metabolism, and even diabetes. But did you know that there are ways to naturally reverse this damage and decrease insulin resistance to your tissues?
How Insulin works
Our body uses energy by breaking down what we eat and drink and converting it into glucose (also known as blood sugar). This substance circulates around into our blood and travels to different cells in our body. Insulin is the hormone that “unlocks” the cell and allows glucose to enter and be used as energy.
However, over time, these cells can become damaged and not respond to insulin. This is what we refer to as insulin resistance.
Cells that are insulin resistant cannot get glucose (aka energy), and the body thinks that it is starving. In response, the body lowers metabolism, making you feel exhausted, increasing hunger, and causing brain fog.
And that extra glucose floating around? It causes damage to blood vessels and is converted into fat stores, mostly around the belly.
So, this means that even if you aren’t eating much, you can still gain weight because you are storing those calories rather than burning them!
There are many different factors that can lead to insulin resistance (for an In-depth look at Blood Sugar and your Hormones check out this article).
The good news is our bodies have the ability to heal themselves when they are not constantly being damaged!
Here are 10 ways to naturally reverse insulin resistance and heal your body.
1. MAINTAIN A SLEEP SCHEDULE
Getting just four hours of sleep in one night damages cells and can lead to insulin resistance. So, aim for 7 to 9 hours of sleep every single night.
2. EXERCISE SMARTER NOT HARDER
By performing low-stress, strength-training exercises just a few times a week, your body can heal itself and start responding to insulin again.
3. PRACTICE STRESS MANAGEMENT
Many studies have found that high levels of stress hormones can lead to insulin resistance. So, anything that you can do to manage stress, such as meditation, listening to music, or even taking a walk outside, can help decrease insulin resistance.
4. EAT MORE SOLUBLE FIBER
Soluble fiber intake increases insulin sensitivity by stabilizing the breakdown of food and preventing spikes in blood sugar.
5. GET IN MORE ANTIOXIDANTS
Colorful fruits and vegetables are rich in plant compounds that have antioxidant properties. Antioxidants bind to and neutralize substances that can cause harmful inflammation throughout the body and reverse insulin resistance.
6. ADD HERBS AND SPICES
Herbs and spices including fenugreek, turmeric, ginger, cinnamon, and garlic also target information, decreasing insulin resistance.
7. SIP GREEN TEA
Drinking green tea is a great way to stabilize blood sugar and decrease insulin resistance.
8. CONSUME APPLE CIDER VINEGAR
Consuming apple cider vinegar decreases insulin resistance during a high-carb meal.
9. EAT A LOW CARB DIET
Low-glycemic index (GI) carbs are best, since they slow the release of sugar into the blood, giving insulin more time to work efficiently. Spreading your carb intake evenly throughout the day is another way to increase insulin sensitivity.
10. REDUCE SUGAR INTAKE
High intakes of fructose are linked to a higher risk of insulin resistance.
Final thoughts
All of these suggestions decrease inflammation, stabilize blood sugar, and allow your body to heal. And once your body starts to heal, it makes it easier for you to focus on your weight loss efforts. And losing weight will also help reverse the damage and allow the tissues to respond to insulin appropriately.
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Be well!
Your dedicated team at BeBalanced.