Insulin is like a key to a door that lets sugar into your cells. Here’s what happens: After you eat, your blood sugar increases. Your pancreas makes insulin to unlock your cellular doors and let in the sugar.
The result? Your blood sugar levels stay steady, and your cells get the sugar they need to make energy.
Insulin sensitivity is a measure of how well the key works. When it’s low, the doors to your cells don’t open as they should, and sugar builds up in your blood. Over time, your body has to produce more and more insulin to try and unlock the door. You become more insulin resistant and less insulin sensitive. You may develop Type 2 diabetes as a result.
“There are many things you can do to improve insulin sensitivity,” says diabetes specialist Mona Gossmann, MD. “These steps can help you prevent and even reverse prediabetes and Type 2 diabetes.”
5 ways to increase insulin sensitivity
In general, improving insulin sensitivity comes down to making healthy lifestyle choices. Dr. Gossmann recommends these five strategies:
1. Practice weight management
Having overweight is one of the main risk factors for lowering insulin sensitivity and developing Type 2 diabetes. So, it makes sense that getting to a healthy weight is the best way to reverse these effects.
“The link between obesity and how well your body uses insulin is complex. In part, it involves inflammation,” notes Dr. Gossmann. “Fat, especially belly fat, produces hormones that cause inflammation and lower insulin sensitivity.”
One study looked at the benefit of a 5% to 10% weight loss. (For a 200-pound person, losing 5% means losing 10 pounds.) Results showed a significant improvement in their inflammation and insulin sensitivity with weight loss.
But weight management isn’t always easy. Many people turn to fad diets and other harmful weight loss practices — with little success. Committing to a long-term plan is the best way to lose weight and improve insulin sensitivity. Talk to your provider, dietitian or nutritionist to figure out the most effective weight management plan for you.
2. Increase physical activity
Regular exercise can improve insulin sensitivity because it:
- Helps you reach and maintain a healthy weight.
- Lowers blood sugar levels.
Do you need to have a vigorous workout routine to see these effects? No, says Dr. Gossmann. Researchers found that light-intensity walking after a meal reduced blood sugar (glucose) and insulin. This means you need less insulin to move glucose into cells.
In addition to a short walk after eating, experts recommend an exercise regimen of:
- 30 minutes of moderate-intensity exercise five days per week
- Muscle-strengthening exercises two times per week
3. Adopt a healthy eating plan
What you eat affects most — if not all — aspects of your health, including insulin sensitivity. Processed, high-fat and carbohydrate-rich foods are among the worst for causing blood sugar levels to spike. To avoid this, aim for a healthy, well-balanced diet rich in:
- Fruits and vegetables
- Lean proteins
- Legumes, nuts and seeds
- Whole grains
If your goal is weight loss, these diets are among the best for people with diabetes:
You may wonder if certain herbs, spices or supplements can improve insulin sensitivity. “There’s little data showing any specific benefits to these products,” clarifies Dr. Gossmann. “If you’re going to try them, check with your healthcare provider to make sure they’re not harmful.”
4. Ask your provider about medications
Be aware, some medications can lower insulin sensitivity. Examples include:
- Antipsychotic medications for conditions such as bipolar disorder or schizophrenia
- Corticosteroids for inflammatory conditions such as rheumatoid arthritis
On the other hand, some medications can help improve insulin sensitivity. If you have obesity, prediabetes or Type 2 diabetes, ask your provider if you might benefit from:
- Diabetes medications, like metformin and pioglitazone
Talk to your provider about potential insulin effects if you’re taking these medications. But don’t stop taking a prescription medication without discussing with your provider.
5. Develop a self-care routine
Your emotional state can also affect insulin dynamics. For example, the stress hormone cortisol is linked to reduced insulin sensitivity. Stress, poor sleep and mental health conditions also contribute to weight gain.
“There’s no getting away from stress these days but taking time for yourself can help,” encourages Dr. Gossmann.
Self-care practices don’t have to consume your day or cost a lot of money. Anything from a gratitude journal to 15 minutes of yoga can boost your emotional and mental state.
And with better self-care, it may be easier to prioritize healthy habits. Those changes are the best first steps to improving insulin sensitivity and your well-being.
This article was written by Cleveland Clinic Health Essentials (editorial@ccf.org) from Cleveland Clinic and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.
