Insulin resistance, a precursor to serious health issues, affects millions globally. Fortunately, it can be reversed naturally. Prioritize 7-9 hours of quality sleep, embrace whole foods with a low glycemic index, and engage in regular exercise, including both aerobic and strength training. Weight loss, even a modest 5-10%, significantly improves insulin sensitivity. Millions of people across the world struggle with insulin resistance, a condition where cells become less responsive to insulin. If left unchecked, it can lead to type 2 diabetes, heart disease, and other chronic health issues. Insulin is an essential hormone that controls blood sugar levels. However, when the pancreas detects high blood sugar, it produces more insulin in an attempt to overcome the resistance and bring your blood sugar down. Over time, this overproduction can exhaust the system and worsen insulin resistance. But the good news is you can reverse it. Here are five effective, evidence-based ways to reverse insulin resistance naturally. Get more sleep Yes, that’s right. Poor sleep is linked to reduced insulin sensitivity. But the good news is, studies have found that catching up on lost sleep may help reverse these effects and improve insulin resistance. Aim for at least 7 to 9 hours of quality sleep. Try to maintain a consistent sleep schedule. Some sleep hygiene practices, such as limiting screen time at least two hours before bed and creating a relaxing bedroom environment, can help. Eat whole foods with a low glycemic index It is important to stick to a well-balanced and nutritious diet. Consider eating less processed foods and sugar-laden foods to stabilize blood sugar levels. Instead, incorporate whole foods like vegetables, fruits, legumes, nuts, seeds, and whole grains. Eating fiber-rich and low-glycemic-index foods can slow digestion and reduce insulin spikes. A Mediterranean diet, rich in whole foods like vegetables, healthy fats (e.g., olive oil, nuts), and lean proteins, is also linked with improved insulin sensitivity and reduced inflammation. Exercise Yes, that’s right. Regular exercise, particularly a mix of aerobic and resistance training, can help. Working out improves glucose uptake by muscles and thereby reduces insulin resistance. Try to get at least 150 minutes of moderate aerobic activity (e.g., brisk walking, cycling) every week. 2–3 sessions of strength training (e.g., bodyweight exercises, weights) can be added to this. Walking after meals can lower blood sugar significantly and improve insulin sensitivity by 20–40%. Lose weight Insulin resistance is a sign of your body weight exceeding optimal weight. Focus on maintaining a healthy weight and body composition. Excess body fat, especially visceral fat around organs, can lead to inflammation and insulin resistance. Losing even 5–10% of body weight can significantly improve insulin sensitivity. Making dietary changes and adding exercise can help to lose weight. Studies have consistently shown that losing weight is an effective way to lose belly fat, which can increase insulin sensitivity and reduce your chance of developing type 2 diabetes. Reduce and manage stress Chronic stress is one of the key causes behind insulin resistance. Persistent stress triggers the release of cortisol, a hormone that can increase blood sugar and promote insulin resistance. Practicing mindfulness practices like meditation, deep breathing, and journaling can help to manage stress and keep your insulin levels in check.
