When insulin resistance is left unaddressed, your pancreas may struggle to keep up with the increased demand for insulin, which can lead to higher blood sugar levels and, eventually, type 2 diabetes.
Fortunately, specific lifestyle changes can help despite the complex mechanisms behind insulin resistance.
Listed in this article are natural, evidence-backed options that can positively affect insulin resistance, even reversing it in some cases.
1. Exercise
Physical activity is an essential piece of overall wellness. It also helps the cells in your muscles become more sensitive to insulin, facilitating better blood glucose (sugar) uptake.
The Physical Activity Guidelines for Americans outlines exercise recommendations for adults to improve their health. For the greatest benefit, set the following weekly targets:
A total of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity
Two days of strength training involving all major muscle groups.
Performing bodyweight exercises like push-ups, pull-ups, lunges, and squats.
Exercising helps your body more efficiently utilize glucose for fuel, reducing your blood sugar levels. Regular exercise increases the number of glucose transporters on the surfaces of your cells and improves your overall metabolic health.
Physical activity supports healthier weight management, which increases insulin sensitivity because carrying excess body fat, particularly around the abdomen, is closely linked to insulin resistance.
2. Lose Excess Weight
Excess body fat, especially around the abdomen, contributes to inflammation and can disrupt insulin’s normal function, making your cells less responsive.
Losing extra weight can decrease your body’s fat stores, lower inflammation, and improve insulin sensitivity. Better insulin sensitivity allows your cells to more efficiently utilize insulin to absorb glucose from your bloodstream, lowering blood sugar levels.
Achieving and maintaining a healthy weight can also help normalize other metabolic markers, improve overall insulin function, and reduce the risk of type 2 diabetes.
3. Make Dietary Changes
Nutrition is a crucial factor in improving insulin sensitivity and metabolic health. A well-balanced diet helps manage blood sugar spikes and reduces inflammation, both of which contribute to insulin resistance.
The best approach is to emphasize nutrient-dense foods and reduce ultra-processed foods with minimal nutritional value. Take inventory of your current dietary habits and identify areas for improvement.
Some of the most impactful dietary changes you can make to improve insulin function include:
4. Reduce Intake of Processed Foods
Limit your intake of refined carbohydrates, like bread and pasta made with white flour, as well as sugary beverages and snack foods. They generally result in dramatic spikes in blood sugar levels and can contribute to unwanted weight gain.
Increase Fiber
Fiber is only found in plant foods. Eat more fruits, vegetables, whole grains, and legumes to improve glycemic control and support digestive health and satiety for weight management.7
Prioritize Healthy Fats
Opt for sources of unsaturated fats, such as avocados, nuts, and olive oil. Avoid trans fats and excess saturated fats, which are predominantly found in animal products like bacon, hot dogs, and sausages, as well as certain plant oils like coconut and palm oil. High saturated fat intake is known to reduce insulin sensitivity.
Incorporate Lean Proteins
Lean protein helps promote fullness and prevents overeating and cravings for foods that may contribute to worsened insulin resistance. Choose fish, legumes (such as peas, beans, and lentils), and soy products to help manage hunger and stabilize blood sugar levels.9
4. Get Plenty Sleep
Sleep is your body’s time to repair, rest, and rejuvenate. Ongoing sleep deprivation affects your overall well-being, including aspects of your metabolic health.
Poor or inadequate sleep disrupts normal hormonal balance, including cortisol (the stress hormone) and insulin. These hormonal imbalances can impair your body’s ability to regulate blood sugar levels effectively and increase your risk of developing type 2 diabetes.
Experts recommend adults get seven to eight hours of sleep per night.11 If you’re not sleeping well, try incorporating good sleep hygiene practices. For example, set and follow a regular sleep schedule, create a restful sleep environment, and minimize exposure to screens, alcohol, and caffeine before bedtime.
5. Quit Smoking
Smoking can increase insulin resistance by promoting inflammation and oxidative stress, which impair insulin signaling and glucose uptake by cells. By quitting smoking, your body can reduce these harmful effects, allowing for improved insulin sensitivity.
When you stop smoking, you also improve your circulation and blood vessel health, allowing for better oxygen and nutrient delivery to your cells.1
6. Manage Stress
Chronic stress leads to elevated cortisol levels, which can increase blood sugar and decrease insulin sensitivity.1213
Incorporating stress management techniques can help lower cortisol levels and promote a more balanced hormonal environment, ultimately reducing the risk of type 2 diabetes.
7. Consider Intermittent Fasting
Intermittent fasting is an approach to eating that cycles between periods of eating and fasting (not eating). There are many different ways to do it, but some evidence suggests that it may help improve insulin resistance and be a useful nondrug treatment option for type 2 diabetes.20
During periods of fasting, your body switches from using carbohydrates (glucose) for energy to stored fat. Over time, this can reduce overall fat mass and inflammation, which can otherwise promote insulin resistance.
Some research suggests that intermittent fasting also boosts the production of hormones like adiponectin, which benefits blood sugar regulation.
8. Take Magnesium, Vitamin D and Fish Oil Supplements
While it’s always best to prioritize getting your nutrition from whole and minimally processed foods in your diet, there are instances when certain supplements may help improve insulin resistance. For example, they may provide nutrients you are lacking that support metabolic health and normal blood sugar regulation.
Before adding supplements to your routine, always speak with a healthcare provider or registered dietitian to ensure they are safe for you.
9. Add more spices to your cooking
Some spices can increase insulin signaling to lean tissue cells, reducing the likelihood of energy being stored as fat. Such spices include cinnamon, turmeric, fenugreek, and pepper.
10. Eat smaller meals later in the day
Your body grows increasingly insulin-resistant as the day progresses. Therefore, a meal eaten in the evening will result in a higher blood sugar increase than a meal eaten in the morning.
