Do you still feel tired and drowsy, even after getting a good night’s sleep or after chugging down countless cups of coffee? The answer may lie in your insulin levels. Believe it or not, this hormone plays a vital role in how your body works now. Too much of a good thing can be bad, and the same can be said about insulin.
The good news, though, is anyone—including yourself—can take control of it in the easiest and most organic way possible. This short guide gives you a myriad of ways to lower your insulin levels. Do your part in lowering them now, and your body will thank you later.
Let’s Define Terms, Shall We?
What is insulin, to be exact? In simpler terms, it is a hormone produced in the pancreas, which we, as human beings, need to survive. With insulin, the blood absorbs glucose and turns it into energy. This helps the cells in our body function normally. There is a lot more to learn about insulin, its significance, and its relation to diabetes.
Some people, such as those who are overweight or who have high blood sugar levels, may have insulin resistance. The pancreas works overtime to produce more insulin that the body won’t need or use. If the insulin levels are still high, the pancreas won’t be able to produce insulin as much as it used to. As a result, getting type 2 diabetes is more probable.
Here’s What You Need to Do:
Shedding all the pounds is the first step to lowering your insulin levels. Apart from looking fit, you will also feel lighter and more energetic. There are many ways of going about it, whether it’s through diet or exercise. If you put the time and effort into losing weight, along with consistently following a balanced diet, type 2 diabetes will just be a distant memory.
Cut the Carbs
We won’t blame you if you love bread, rice, or pasta but anything in excess is unhealthy. Carbohydrates are some of the biggest culprits for increasing insulin levels, so be mindful of how much loaves of bread, cups of rice, or plates of pasta you consume. Just do it in moderation, and you will be fine the rest of the way. You will even feel lighter while you’re at it!
Ditch the Sugar
You can’t spell “blood sugar” without “sugar,” so why not just get rid of it? Sweets are your worst enemy, arguably a bigger threat than carbohydrates because the latter turns into energy at the very least. Sugar, on the other hand, gets stored in your body and makes you crash if taken in excess. It is only a matter of time before you say goodbye to your favorite sugary treats.
Love Your Fiber
Time for some much-needed detox! Your frequent trips to the bathroom may be worth it once you start consuming fiber regularly. Go for whole-grain food, which is rich in vitamins and nutrients. Consider adding beans to your diet as well. These don’t contain carbohydrates; instead, they have protein, which is what you need to regulate your insulin levels.
Adding a little sweetness into your life wouldn’t hurt, especially if it’s cinnamon. Did you know that the spice can lower blood sugar by acting like insulin? Cinnamon not only lowers insulin levels, but also enhances its ability to transfer blood sugar into cells. While the effects may vary from person to person, there’s nothing wrong with giving it a try.
Drink Your Tea
There are many varieties of herbal tea for you to choose from, each with their own share of health benefits. You may even drink them hot or cold depending on how you’re feeling. In the case of lowering your insulin levels, you might want to consider bilberry tea or sage tea. Billberry tea has glucoquinine, a compound that is known to decrease glucose levels that make it suitable for non-diabetics. On the other hand, sage tea boosts insulin activity which makes it a perfect addition to the diet of a person who has type 2 diabetes.
Focus on Portions
If you are not keen on following special diets or trying out new things, the least you can do is to control how much you eat. Whether it’s protein, carbohydrates, or fat, the kind of macronutrients you get won’t matter for as long as you keep track of the amount you consume on a regular basis. In other words, it’s all a balancing act; and though it’s a lot easier said than done, the results may surprise you.
Instead of binge-watching your favorite TV show or being a couch potato, why not go for a walk or run? Devote at least 30 minutes to an hour of your day being on the move. You may even try doing yoga or riding a bicycle. The point is, any physical activity can lower your insulin levels. That also goes together with losing weight. Combine any of these physical activities, and you will be avoiding type 2 diabetes at a young age.
Try Intermittent Fasting
In a nutshell, intermittent fasting is a type of diet where a person switches between eating and fasting. It’s a fast and easy way to lose weight, which also lowers your insulin levels. Just like cinnamon, intermittent fasting may not be for everyone. With that said, be sure to consult with your physician before attempting this method.
Stress is the last thing you need if you aim to decrease your insulin levels. Though it’s inevitable, being stressed makes your body release more insulin for energy. However, all of us have many ways of managing it; from getting more sleep, working out more, or simply doing something you’re passionate about. Just make sure you’re not stress–eating.
There are a variety of ways to lower your insulin levels, from eating right and avoiding vices to losing weight and de-stressing regularly. You may even try unconventional dieting methods to make it all work. Make sure to consult with your doctor or physician before attempting any of these. It’s the safest, most logical route you can take.