Insulin is a hormone released by the pancreas, which regulates blood sugar levels by allowing glucose to move into cells. If your cells become insulin-resistant, it can create barriers for glucose to enter your cells, facilitating high blood sugar levels, which can damage blood vessels and organs.

Here are 19 natural ways to increase insulin sensitivity, addressing the question “how do I increase insulin sensitivity” and facilitating you to reach optimal health.

9 Natural Ways to Improve Your Insulin Sensitivity

To increase insulin sensitivity effectively, consider incorporating these 19 natural strategies into your daily routine

1. Get More Sleep

Sleeping enough is one of the best natural ways to increase insulin sensitivity. When you have enough night's rest, your body can regulate hormones effectively. In contrast, lack of sleep causes problems related to high blood sugar, mood change, weight gain, etc. You should spend around 7-9 hours sleeping and maintain a sleep schedule for the best result. Mbbs (2022)

2. Exercise more

Depending on each type of health condition, you can flexibly choose the exercise based on intensity.

People without diabetes: You can join cardiovascular activities or strength training, which are effective in increasing insulin sensitivity and sustaining blood sugar levels
People with Type 2 Diabetes: Priority medium-intensity like walking, jogging, and swimming.
People with Type 2 Diabetes and Limited Mobility: Select exercises related to seated or underwater are the best natural way to increase insulin sensitivity.

You can combine different types of exercises among 3 groups and listen to your body's condition to learn how to increase your insulin sensitivity effectively.

3. Staying Hydrated

The statistics from Roussel et al. (2011) suggested that people who drink about 34 ounces (4 cups) of water could decrease the health problems related to high blood sugar compared to those who drink less.

Drinking enough water can increase the cellular functions in our bodies, allowing cells to respond more effectively to insulin. Additionally, hydration helps kidneys eliminate the excess glucose within the blood, helping regulate blood sugar levels more efficiently.

4. Reduce stress

Stress with high frequency can release stress hormones that turn glycogen (the stored form of sugar) into glucose, destroying the nutrients in foods and raising blood sugar rates. When we are stressed, chronic stress triggers produce stress hormones like cortisol and adrenaline, which are the main reasons for increased glucose production in the liver.

By managing stress successfully through natural ways to increase insulin sensitivity, you can maintain blood sugar levels and enhance metabolic health.

5. Lose a few pounds

Why don't you try to lose a few pounds? You can consider applying the calorie deficit method in your diet plan as one of the natural ways to increase insulin sensitivity. You can also combine weight management strategies with supplements designed to accelerate the process and further enhance insulin sensitivity.”

Try ULTRABRN | NATURAL FAT BURNER SUPPLEMENT by STAARLABS. This science-based approach can make your weight loss journey easier and more effective by improving mood and reducing appetite.

6. Avoid Alcohol and Smoking

Overuse of alcohol and smoking can negatively affect your overall health and weight loss. By avoiding these, you can enhance your metabolic function, mood, and ability to control weight easier.

7. Intermittent Fasting

Intermittent Fasting (IF) is a method that you can cycle between eating and fasting, allowing your body to adjust sugar levels effectively. It has some variants, such as the 16/8 method, 15/9, 5:2 diet, and Eat-Stop-Eat.

Beyond being one of the natural ways to increase insulin sensitivity, IF also enhances the autophagy process where damaged components are fixed by cells. When you are on the IF diet, you can shorten the time to prepare meals during the day and avoid eating unnecessary foods.

8. Eat health-promoting foods

Incorporating health-promoting foods into your diet is a key step, and exploring natural ways to increase insulin sensitivity can further enhance your overall metabolic health.

Eat more soluble fiber: This helps lower the glycemic response within the body, a key aspect of natural ways to increase insulin sensitivity.
Eat more high-quality protein: Protein can regulate insulin production, allowing insulin to increase slowly after eating. A sufficient amount of protein falls between 0.36 to 0.5 grams per 1 pound of body weight.
Add more colorful fruits and vegetables to your diet: The colorful ones are the richest in antioxidants and are excellent ways to increase insulin sensitivity.
Cut down on carbs: Cut back a little on the fast carbs with each meal for a better response to your insulin sensitivity.
Reduce sugar intake: It can help reduce weight and improve heart health by carefully checking the amount of sugar in production information.
Carefully check for product information about the amount of sugar to ensure a suitable sugar intake per day.
Add herbs and spices to your cooking: A study by Pereira et al. (2019) highlights the benefits of ingredients such as fenugreek, ginger, turmeric, and garlic in improving insulin sensitivity.
Add a little cinnamon: Sprinkle some cinnamon on your breakfast, smoothies, or beverages for added flavor and potential health benefits like blood sugar regulation and antioxidant boost.
Drink more green tea: Enjoy green tea contains EGCG (epigallocatechin gallate), a potent antioxidant known to enhance insulin sensitivity.
Try apple cider vinegar: This gives your body more time to transfer sugar into the bloodstream.
Avoid trans fats: Stay away from foods with trans fats, such as processed foods, fried foods, and baked goods. These always contain a lot of calories and poor nutrients.
Avoid late-night snacking: This can raise inulin levels and affect your overall health in the long run. Explore Top Food To Eat Before Bed for Weight Loss to maximize your weight loss results now.
Eat smaller meals later in the day: Dividing the ration throughout the day might reduce the body’s pressure to consume a huge amount at once.

9. Taking dietary supplements

If you have tried all the above natural ways to increase insulin sensitivity, try these supplements to support your process to enhance insulin sensitivity now.

SLM+

SLM+ by STAARLABS is a science-based supplement, which is formulated to increase insulin sensitivity with ingredients such as melon fruit and leaf extract. Due to rich corosolic acid, SLM + can boost insulin sensitivity and enhance balanced blood sugar levels. Moreover, it offers healthy blood sugar metabolism, leading to optimal conditions for overall metabolic health.

Omega-3 fatty acids

Omega-3 fatty acids from STAARLABS offer Docosahexaenoic Acid (DHA), which contributes to many aspects of human health like cardiovascular, skin health, bone, and eye health.

OMEGA | NATURAL DHA/EPA FISH OIL includes rich DHA, it can help your body respond to insulin better, avoiding the potential risk of insulin resistance. Regular use of Omega 3 fatty acids with suitable doses can help a lot for metabolic systems and comprehensive health.

Finding a Healthy Balance with STAAR LABS

There are a variety of natural ways to increase insulin sensitivity effortlessly, such as gradually hydration, sleeping enough, and avoiding processed food. To achieve optimal results for insulin sensitivity, consider modifying your lifestyle and incorporating effective supplements. Discover STAARLABS' premier supplements designed to boost your insulin sensitivity. Transform your health today

Frequently Asked Questions

Before diving into our detailed answers, let's address some of the most frequently asked questions to clarify common concerns.

1. What foods lower insulin sensitivity?

Refined sugar, trans fats, and processed carbs can decrease insulin sensitivity. It’s usually found in snacks, fast food, and sweets.

2. How to lose insulin resistance belly fat?

A healthy diet and regular exercise are the best. Mixing strength training and cardiovascular activities can help you lose weight and increase insulin resistance.

3. What mineral enhances insulin sensitivity?

Using a suitable dose of Magnesium is one of the best natural ways to increase insulin sensitivity. You can find it in leafy greens, nuts, and whole grains.