How to Reverse Insulin Resistance Naturally

Knowing how to reverse insulin resistance naturally can help prevent or delay the development of severe health issues, such as diabetes. Thankfully, there are easy yet effective ways to fix this condition.

Here are ten healthy and natural things you can do to combat insulin resistance.

RELATED: How to Increase Insulin Sensitivity Naturally | 9 Natural Ways to Improve Insulin Sensitivity

How to Reverse Insulin Resistance Naturally

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10 Ways to Reverse Insulin Resistance Naturally

What Does Insulin Resistance Mean?

Insulin is a hormone produced by your pancreas to balance the sugar levels in your body. This hormone is released into your blood to help your cells absorb sugar. This sugar is stored and used later for energy.

However, when your cells start to ignore or resist insulin, the sugar stays in your blood. This condition is known as “insulin resistance” or “impaired insulin sensitivity.” Ignoring this can result in complications, such as:

• Heart disease
• Hyperglycemia or high blood glucose
• Hypertension
• Prediabetes
• Type 2 diabetes

How Long Does It Take To Reverse Insulin Resistance Naturally?

The period it takes to fix insulin resistance varies from person to person based on the changes you make in your habits and how worse the condition has become.

A study conducted among individuals experiencing signs of early insulin resistance revealed that it could take around six weeks to improve insulin sensitivity with healthy dietary and lifestyle changes.

However, when your pancreas is already struggling to produce enough insulin to manage the sugar in your body, there's a possibility can no longer reverse insulin resistance reversed. So act on this condition as soon as possible.

How Do You Reverse Insulin Resistance Naturally?

Lifestyle Changes

 

1. Ease stress

Research shows that prolonged and constant stress links to the development of insulin resistance.

When you're stressed, your body releases the primary stress hormone called “cortisol.”

Unfortunately, this hormone also produces the “fight or flight” response, your physiological reaction to a frightening or stressful situation. In addition, cortisol also increases the glucose or sugar in your blood and impairs insulin production – this is why you must find ways to relieve stress.

You may do these relaxation techniques to help reduce your stress levels:

• Meditation
• Deep breathing
• Hot baths
• Massage

2. Prioritize sleep

Sleep affects our bodies in many ways, including our cells' resistance to insulin.

A study shows that poor sleep quality is associated with increased blood glucose levels. In addition, even one night of sleep deprivation, when coupled with a poor diet, can impair your responsiveness to insulin.

To prevent these effects, make it your goal to get at least seven hours of sleep every night.

3. Exercise

Several studies have demonstrated that physical activity has positive effects on our health. And these include making your insulin more effective, especially if you have diabetes. So, regardless of your busy schedule, find time to incorporate workouts into your day.

However, if you don't like to exercise, worry not, as you don't have to perform strenuous activities. Any exercise can make your insulin function better.

You may add simple movements throughout your day, such as stretching or taking the stairs. But if you wish to see optimal results, you have to combine weight training and aerobic activities.

Pro Tip: Find a workout you enjoy doing. If you want some easy movements, you may try yoga. Or, if you're going to bring your activities to the next level, you may do martial arts or high-intensity interval training. Whichever workout you choose, be sure to make it a habit.

Dietary Changes

4. Eat Fewer Carbs

Another way to reverse insulin resistance naturally is to revisit your diet.

A carbohydrate diet can cause your blood glucose to rise, which triggers your body to produce more insulin. However, when you're resistant to insulin, the glucose stays in your you can do is eat a low-carb diet to lower your insulin levels.

A study shows that this diet can reduce insulin resistance by 37%.

Find out these 7 Warning Signs A Carb Face Gives About Your Health.

5. Increase Your Protein Intake

Research reveals that a diet rich in protein can lower insulin resistance, especially in individuals who have type 2 diabetes.

Protein can help control your blood sugar. When your blood sugar is stable, you can prevent any spikes. And this is a good thing because a sudden rise and fall in your blood sugar can lead to insulin resistance.

Try experimenting with these options, but make sure that they're lean:

• Lamb
• Veal
• Pork
• Beef

6. Eat Whole Foods

Whole foods refer to unprocessed foods. These include:

• Fresh fruits and vegetables
• Whole grains
• Legumes

Eating whole foods or a plant-based diet has alleviated insulin resistance.

It can also help prevent type 2 diabetes because whole foods contain complex carbohydrates that break down longer. As a result, your body digests and absorbs these foods more slowly. As a result, your blood sugar levels remain stable, and you feel full longer.

7. Cut Out Added Sugar

Added sugars pertain to sugars, and syrups are added to foods and beverages as they're being prepared or processed. They usually come in the form of sucrose or table sugar.

A study shows that a diet full of added sugars can increase insulin resistance. By reducing your consumption of these sugars, you can significantly improve your insulin secretion. In addition, it can also lessen your risk of developing type 2 diabetes.

Some examples of foods and drinks that contain added sugars are:

• Candies
• Pastries
• Soda
• Cereals
• Juices

8. Drink Green Tea

Enjoying a cup of green tea is one way to reverse insulin resistance naturally.

A study reveals that green tea is associated with lower fasting blood glucose and reduced fasting insulin levels  is because green tea is rich in antioxidants called “catechins.” These antioxidants can reduce inflammation, improve glucose metabolism, and enhance insulin sensitivity.

Green tea can also reduce your cortisol levels. And as mentioned earlier, when your stress levels are low, your insulin can work correctly.

9. Eat More Soluble Fiber

There are two types of fiber–soluble and insoluble. Both types are essential for your health. However, if you wish to reverse your insulin resistance naturally, you must increase your consumption of soluble fiber.

Research shows that soluble fiber can manage your blood glucose levels and improve insulin sensitivity.

Recommended Fiber per Day:

• Men: 38 grams while
• Women 25 grams of fiber per day

You may find this type of fiber in:

• Brussels sprouts
• Broccoli
• Black beans
• Avocadoes
• Turnips
• Lima beans
• Sweet potatoes
• Pears
• Apples
• Barley
• Oats
• Carrots

10. Choose Healthy Fats

Not all fats are unhealthy. For example, there are types of fat that can reduce insulin resistance. And these are what we call “monounsaturated” and “polyunsaturated” fats. These types can slow down your body's digestion and provide critical fatty acids simultaneously.

Some excellent sources of unsaturated or healthy fats include:

• Nuts, such as pecans, almonds, hazelnuts, and walnuts
• Oils like canola, olive, peanut, soybean, corn, sunflower, and flaxseed
• Seeds, such as pumpkin and sesame seeds

Here's an infographic guide that you can use. Feel free to download, save and share it with your loved ones:

Check out this video by SugarMD for an in-depth explanation of insulin resistance:

Insulin resistance can affect your health and wellness. Fortunately, you can make small yet sustainable changes to your lifestyle and diet to help reverse insulin resistance naturally. For example, limit your intake of added sugars, drink green tea, and be active, to name a few. Slowly, you'll see how these changes can improve your blood sugar and the overall quality of your life.

Do you know of other natural ways to reverse your insulin resistance? Please share your thoughts with us in the comment section below!

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