Can insulin resistance be cured? Insulin is the main controller of diabetes levels in the blood, and helps move sugar from the blood to the cells of the body, when cells are resistant to insulin, they cannot use insulin effectively, which leads to high blood sugar, which is known as insulin resistance in the body.
Can insulin resistance be cured?
In the following lines, we will mention whether insulin resistance can be cured:
Get enough sleep
Several research studies have linked lack of sleep and the body’s ability to resist insulin, as a study conducted on 9 volunteers confirmed that sleeping for only 4 hours in one night increases the body’s resistance to insulin, while insulin resistance decreases by getting 8 half an hour of sleep to maintain health the body.
Playing sports
Getting at least 30 minutes of regular exercise each day helps maintain weight and blood sugar levels and prevent problems related to diabetes.
Aerobic exercise and resistance exercise can help increase insulin sensitivity, but combining them in training appears to be more effective.
stress reduction
Ongoing stress is associated with an increased risk of insulin resistance, as stress affects the body’s ability to regulate blood sugar, and its ability to encourage the body to enter a “fight or flight” mode, stimulating the production of stress hormones such as cortisol and glucagon.
These hormones break down glycogen, a form of stored sugar, into glucose, which enters the bloodstream for use by the body as a quick source of energy, but meditation, exercise, and sleep are great ways to help reduce stress.
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fiber intake
Several research studies have found a link between soluble fiber intake and increased insulin sensitivity. A study of 264 women found that those who ate more soluble fiber had significantly lower levels of insulin resistance.
Foods rich in soluble fiber include legumes, oatmeal, flaxseeds, and vegetables and fruits such as oranges.
reduce carbohydrates
Carbohydrates are the main driver of high insulin levels in the blood. When the body converts carbohydrates into sugar and releases them into the blood, the pancreas releases insulin to move sugar from the blood into the cells.
Reducing carb intake can help increase insulin sensitivity, because high-carb diets tend to lead to spikes in blood sugar, which puts more pressure on the pancreas to remove sugar from the blood.
Eating small amounts of carbohydrates regularly throughout the day provides the body with less sugar at each meal, making insulin function easier.
Avoid artificial fats
Although the association between artificial trans fats and insulin resistance is stronger in animal studies than in human studies, they are best avoided, as they increase the risk of many other diseases.
Reducing the intake of sugars
Eating high amounts of fructose is associated with an increased risk of insulin resistance, and foods with high amounts of added sugar are also high in fructose.
