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.
By performing low stress, strength training exercises just a few times a week, your body can heal itself and start responding to insulin again.
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 increase insulin sensitivity.
Soluble fiber intake increases insulin sensitivity by stabilizing the breakdown of food and preventing spikes in blood sugar.
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.
Herbs and spices including fenugreek, turmeric, ginger, cinnamon, and garlic also target information, increasing insulin sensitivity.
Drinking green tea is a great way to stabilize blood sugar and increase insulin sensitivity.
Consuming apple cider vinegar increases insulin sensitivity during a high carb meal.
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.
High intakes of fructose are linked to a higher risk of insulin resistance.
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.