Insulin is a hormone that helps to regulate blood sugar levels. It is produced by the pancreas and released into the bloodstream when blood sugar levels rise. Insulin helps to move glucose from the bloodstream into the cells, where it can be used for energy or stored for later use.
There are a number of things you can do to increase insulin production and sensitivity in your body, including:
Eat a healthy diet
Eating a healthy diet is essential for maintaining good blood sugar control. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. These foods are low in calories and high in nutrients, which can help to improve insulin sensitivity.
Limit your intake of processed foods, sugary drinks, and unhealthy fats. These foods can raise blood sugar levels and impair insulin sensitivity.
Exercise regularly
Exercise is another important factor for maintaining good blood sugar control. Regular exercise helps to improve insulin sensitivity and make the body’s cells more responsive to insulin.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising.
Maintain a healthy weight
Being overweight or obese can increase your risk of insulin resistance and type 2 diabetes. If you are overweight or obese, losing weight can help to improve insulin sensitivity and reduce your risk of diabetes.
Get enough sleep
Sleep is essential for overall health, including blood sugar control. When you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can raise blood sugar levels and impair insulin sensitivity.
Aim for 7-8 hours of sleep per night.
Manage stress
Stress can also raise blood sugar levels and impair insulin sensitivity. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Quit smoking
Smoking damages the pancreas and can impair insulin production. If you smoke, quitting is the best thing you can do for your blood sugar control and overall health.
Limit your alcohol intake
Alcohol can also raise blood sugar levels and impair insulin sensitivity. If you drink alcohol, do so in moderation.
In addition to the above tips, there are a few other things you can do to increase insulin production and sensitivity in your body, such as:
Eat foods that contain chromium. Chromium is a mineral that helps to improve insulin sensitivity. Good sources of chromium include broccoli, whole grains, and brewer’s yeast.
Take certain supplements. Some supplements, such as berberine and cinnamon, may help to improve insulin sensitivity. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
If you have type 1 diabetes, you will need to take insulin injections to manage your blood sugar levels. If you have type 2 diabetes, you may be able to manage your blood sugar levels with lifestyle changes alone, or you may need to take oral medications or insulin injections.
It is important to work with your doctor to develop a treatment plan that is right for you.
