10 Methods On How To Lower Insulin

Effective Strategies For Insulin Reduction

1. Engage In Physical Activity 

   You must prevent yourself from being on a sedentary lifestyle to put some control over your insulin levels.

   Start by leaving your desk and moving out more frequently during your brief breaks. Dynamic stretches may also be done while going from one to another.

   You could engage yourself in simple home tasks like organizing a cabinet, getting yourself a cup of tea, or bending the dishes. 

   Your body would stretch out due to these activities and it will improve your blood and oxygen flow throughout the body, along with that, it will lower your stress levels and prevent insulin from rising to high levels.

   This could be one of the best ways for healthy and diabetic or prediabetic individuals to engage^[1] in regular exercise. 

   In that case, all types of exercise are pretty advantageous. Mostly aerobic exercise is significantly more effective than any other form of exercise when it comes to decreasing insulin levels.

   Make it a target that you need to strive to exercise for at least 30 to 60 minutes every day and a few times a week, but ultimately it is in your own hands to decide what you want to do.
   

2. Trim Down Your Carbs

   All the foods that are high in carbohydrates may taste good, but they may not be good for you to eat because they may significantly elevate your insulin and blood sugar levels.

   You must follow^[2] a low-carb diet to lower blood pressure, cut insulin levels, and promote weight loss. 

   This may be a valid procedure for those who suffer from illnesses like polycystic ovarian syndrome or metabolic syndrome which are invariably linked to insulin resistance.

3. Maintain A Healthy Protein Diet

   Proteins encourage the synthesis of insulin, and consequently consuming a lot of protein will make your insulin levels elevate.

   While a moderate intake of protein is beneficial^[3] for the synthesis of insulin but excessive amounts might get too harmful. 

   Proteins help lower your insulin levels, especially with foods like omega-3 fatty acids, soybeans, lentils, and beans.

   But you must also keep in mind that not all the proteins may be helpful, for instance, red meats such as hog, beef, and venison include proteins that could be more harmful to you than beneficial.

4. Take Charge Of Your Portions

   There are a lot of people who claim that their insulin levels have not changed despite eating well and living a healthy lifestyle.

   For them, it is important to care about how much food they consume because it could be a reason behind their lack of results.

   If the consumption of food is very high then the pancreas produces more insulin and it may result in hyperinsulinemia when there is a rise in your insulin levels.

   By having smaller servings and consuming fewer calories you may also reduce your insulin sensitivity and therefore lower your insulin levels.

5. Reduce Sugar Consumption

   In addition to carbohydrates, you must limit other things as well such as sugar. Too much consumption of sugar might increase insulin levels and promote insulin resistance. 

   Additionally, it has also been demonstrated^[4] how the consumption of sugar-rich meals like sweets in excess may cause elevated insulin levels and weight gain.

6. Periodic Fasting

   Although intermittent fasting has recently been quite popular^[5] as a weight loss method, many don’t know that it offers a lot more advantages.

   The main goal of intermittent fasting is to force people to adhere to a rigid schedule for when to eat so that enough time gaps are remaining between meals.

   The time between meals enables the body to digest the food more slowly and prevents the abrupt absorption of excessive carbohydrates. 

   Before attempting this fasting strategy, it is crucial to speak with a doctor or nutritionist because it might not be productive for every individual.

   Additionally, not all forms of intermittent fasting are effective at reducing insulin so fasting on alternate days appears to be the most successful.

7. Reduce Weight

   If you wish to lower your insulin levels then losing weight could be the most effective^[6] strategy. Visceral fat which includes belly fat may be harmful to your health.

   So, reducing visceral abdominal fat could reduce your insulin levels. Your body’s visceral fat makes you more insulin resistant, and this leads to a rise in insulin levels. So, losing fat may significantly reduce insulin levels.

8. Include ACV

   Perhaps apple cider vinegar is as fantastic as it portrays it to be. It has been demonstrated^[7] that consuming it alongside a high carbohydrate meal will reduce insulin.

   Apple cider vinegar may also slow the digestion process so that the sugar from the carbohydrates consumed is better absorbed into the bloodstream.

   So, later when you intend to have something high in carbohydrates, it is recommended that you walk out a way to incorporate some apple cider vinegar into your diet.

9. Relax And Unwind

   It is important to know that the body releases excess insulin, to provide us with surplus^[8] energy when we are stressed.

   Therefore, if you’re always under stress, then your insulin levels would usually be to the roof.

   So, it is recommended that you must de-stress and attempt to get more sleep, exercise regularly, and do yoga and meditation daily.

   Even spending some time doing something you like may reduce your insulin levels.

10. Know More About Soluble Fiber Foods

    Soluble fiber absorbs water when it is consumed^[9] and when it solidifies into a gel.

    This will cause meals to go more slowly to your digestive system, thus prolonging your feeling of fullness and at the same time preventing the blood sugar in the insulin from spiking to a high level. 

    Additionally, it may also increase the beneficial bacteria in your colon, and it will lessen insulin resistance.

    For instance, there are some foods with high insoluble fiber such as beans, avocados, sprouts, Broccoli, sweet potatoes, carrots, apples, sunflower seeds, and oats.