{"id":236139,"date":"2020-04-16T12:23:00","date_gmt":"2020-04-16T10:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=236139"},"modified":"2023-08-10T20:36:48","modified_gmt":"2023-08-10T18:36:48","slug":"insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/","title":{"rendered":"Insulin Sensitivity &#8211; How to Increase it and Prevent Insulin Resistance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/#Insulin_and_its_functions\" title=\"Insulin and its functions\">Insulin and its functions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/#Insulin_sensitivity\" title=\"Insulin sensitivity\">Insulin sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/#Symptoms_of_insulin_resistance\" title=\"Symptoms of insulin resistance\">Symptoms of insulin resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/#Why_is_insulin_resistance_dangerous\" title=\"Why is insulin resistance dangerous?\">Why is insulin resistance dangerous?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/#How_to_improve_insulin_sensitivity\" title=\"How to improve insulin sensitivity?\">How to improve insulin sensitivity?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Insulin <\/strong>is the hormone responsible for the <strong>absorption of sugar<\/strong> in the bloodstream. <strong>Insulin sensitivity<\/strong> problems can lead to serious health problems. Read about <strong>insulin, insulin sensitivity, insulin resistance&nbsp;<\/strong>and the best ways to <strong>improve insulin sensitivity<\/strong>&nbsp;in order to maintain overall health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Insulin_and_its_functions\"><\/span>Insulin and its functions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-749x1124.jpg\" alt=\"Insulin and its functions\" class=\"wp-image-222764\" title=\"Insulin and its functions\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed-2020-08-11T094131-___-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Insulin <\/strong>is a hormone produced in the <strong>pancreas<\/strong> that is located behind the stomach. Thanks to insulin, the human body can <strong>utilize<\/strong> or <strong>store glucose<\/strong> from carbohydrates. It is important for <strong>levels of sugar in blood&nbsp;<\/strong>and they are <strong>kept in normal<\/strong> thanks to insulin. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During the food consumption, carbohydrates are broken down into glucose which then goes into the bloodstream. At the same time, insulin is secreted into the blood and it attaches to special cells to allow glucose to be absorbed into the cell. The higher the blood glucose level, the more insulin is produced that balances it. However, in addition to this function, <strong>insulin<\/strong> is also involved in the <strong>breakdown of fats and proteins<\/strong> for the purpose of gaining energy. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Problems with<\/strong> the level of <strong>insulin<\/strong> in the modern world are <strong>not unusual&nbsp;<\/strong>and they can cause several serious health problems and complications. There are many problems associated with insulin which may result in <strong>insufficient<\/strong> or <strong>complete production of insulin <\/strong>as&nbsp;a result of the <strong>immune system&#8217;s attack<\/strong> on insulin-producing cells. Another frequent problem is the so-called<strong> insulin resistance&nbsp;<\/strong>which refers to the <strong>inability of cells to respond to insulin.<\/strong> <span style=\"color: #ff6600;\">[1] [3]&nbsp;[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This causes poor <strong>glucose absorption<\/strong> and its utilization as an energy source. If you have not heard of insulin resistance so far, you might be surprised at its frequent occurrence in society. Up to <strong>32.2% of the US population<\/strong> may have this type of disorder, with <strong>every third child<\/strong> or adolescent <strong>with obesity<\/strong> also having <strong>insulin resistance.<\/strong> <span style=\"color: #ff6600;\">[1] [3]&nbsp;[4]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Insulin_sensitivity\"><\/span>Insulin sensitivity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Insulin resistance and insulin sensitivity are related,<\/strong> more precisely higher sensitivity is also lower resistance, and vice versa. High sensitivity to insulin causes a better ability of cells to utilize glucose from the blood, thereby&nbsp;lowering the level of glucose in blood.&nbsp;This implies that <strong>resistance is harmful<\/strong> and <strong>sensitivity<\/strong> is a <strong>sign of a good health.<\/strong> Each of us has a different sensitivity to insulin and <strong>its level<\/strong> varies in dependence on our <strong>lifestyle, exercise and diet.<\/strong> A <strong>change<\/strong> of lifestyle can improve <strong>insulin sensitivity<\/strong>, thereby preventing insulin resistance and other complications such as <strong>prediabetes and type 2 diabetes.<\/strong> <span style=\"color: #ff6600;\">[4]&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Insulin resistance<\/strong> varies in dependence on our <strong>lifestyle<\/strong>, but there are <strong>specific factors<\/strong> that may cause this condition: <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>High content of fats in blood<\/strong> &#8211; according to several studies, a significant amount of free fatty acids in blood causes a problem with cell response to insulin<\/li><li><strong>Inflammation<\/strong> &#8211; an increase in inflammation and oxidative stress may be a reason for resistance<\/li><li><strong>Intestinal microbiota <\/strong>&#8211; an imbalance in the intestinal microflora is one of the reasons for resistance, because disruption of bacteria in the digestive tract can lead to inflammation<\/li><li><strong>Physical activity<\/strong> &#8211; more precisely inactivity, since activity increases insulin sensitivity and passivity leads to resistance<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are many factors that cause insulin resistance, including <strong>high carbohydrate levels in the diet, smoking<\/strong> or<strong> family diabetes.<\/strong> Resistance is more likely to occur in <strong>people over 45 years of age<\/strong> and in people <strong>from Africa,<\/strong> <strong>Latin America <\/strong>or in <strong>Native&nbsp;Americans.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/citlivos_na_inzul_n__-1124x749.jpg\" alt=\"Insulin sensitivity\" class=\"wp-image-222640\" width=\"843\" height=\"562\" title=\"Insulin sensitivity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/citlivos_na_inzul_n__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/citlivos_na_inzul_n__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/citlivos_na_inzul_n__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/citlivos_na_inzul_n__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Symptoms_of_insulin_resistance\"><\/span>Symptoms of insulin resistance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are symptoms that indicate a risk of insulin resistance, but to be 100% sure, a <strong>blood test<\/strong> and a <strong>blood sugar test<\/strong> are required&nbsp;<span style=\"color: #ff6600;\">[4] [8]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Waist circumference <\/strong>over <strong>101.6 <\/strong>cm for men and<strong> 88.9 <\/strong>cm for women<\/li><li><strong>High level of insulin<\/strong> (on an empty stomach)<\/li><li><strong>Blood pressure levels&nbsp;<\/strong>&#8211; at <strong>130\/80 and above<\/strong>, there is a risk of resistance<\/li><li><strong>Skin tags&nbsp;<\/strong>and skin condition<strong>&nbsp;acanthosis nigricans<\/strong><\/li><li><strong>HDL cholesterol levels <\/strong>&#8211; above <strong>40 mg\/dL<\/strong> in men and <strong>50 mg\/dL<\/strong> in women<\/li><li>Level of <strong>triglycerides&nbsp;<\/strong>above <strong>150 mg\/dL <\/strong>(on an empty stomach)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/inzulinov_rezistencia__-1124x749.jpg\" alt=\"Symptoms of insulin resistance\" class=\"wp-image-222654\" width=\"843\" height=\"562\" title=\"Symptoms of insulin resistance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/inzulinov_rezistencia__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/inzulinov_rezistencia__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/inzulinov_rezistencia__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/inzulinov_rezistencia__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_insulin_resistance_dangerous\"><\/span>Why is insulin resistance dangerous?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Insulin resistance<\/strong> is a condition that signals that our organism is not going in the right direction. It can develop into <strong>prediabetes and type 2 diabetes,<\/strong> but it also increases the risk of <strong>cancer, heart attack<\/strong>&nbsp;and <strong>stroke<\/strong>. <span style=\"color: #ff6600;\">[15]&nbsp;[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prediabetes <\/strong>is not diabetes alone, but this does not mean that it is not dangerous. The betrayal of the prediabetes is that it <strong>has<\/strong> virtually <strong>no symptoms.<\/strong> One of the possible symptoms that can signal prediabetes is the <strong>darkening of certain parts of the body,<\/strong> for example the areas around the neck, elbows or knees. Although the direct reasons for the occurrence of prediabetes are unknown, <strong>overweight and lack of physical activity<\/strong> are other important factors besides <strong>genetic predisposition.<\/strong> <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The body of people suffering from <strong>insulin resistance, prediabetes and type 2 diabetes<\/strong>&nbsp;is burdened with high levels of insulin and sugar in blood. The consequence of these difficulties is <strong>a high risk of cardiovascular diseases<\/strong> and resistance alone <strong>doubles the risk of stroke and heart attack.<\/strong> At the same time, it <strong>triples the chance<\/strong> that <strong>your body<\/strong> <strong>will not survive<\/strong>&nbsp;heart attack or stroke. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Insulin resistance <strong>increases the risk of prediabetes<\/strong> and it may lead up to diabetes and other complications. Therefore, other problems associated with blood sugar should be considered far&nbsp;<strong>before the development of insulin resistance.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29401,28554,41284,34126,44242,28189,5585,46060,29378,42895,28082,48604,8805,36364,36328,36298,36310,36322,\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Why is the proper level of insulin important?<\/h3>\n\n\n\n<p><strong>Very little <\/strong>or <strong>too much<\/strong> insulin in the bloodstream is a <strong>problem<\/strong> for people. A level of insulin that is too high will cause <strong>&#8220;your blood sugar to drop&#8221;<\/strong>. This is called <strong>hypoglycaemia<\/strong> and it may occur if a person injects <strong>more insulin<\/strong> than necessary. The body responds by eliminating glucose from the liver to get the body back to its optimal state. Hypoglycaemia is dangerous, because it may cause a <strong>seizure<\/strong> or <strong>loss of consciousness.<\/strong> <span style=\"color: #ff6600;\">[6]&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A low level of insulin<\/strong> is also a dangerous case, since it causes glucose to remain in the bloodstream. As a result, <strong>the amount of glucose<\/strong> begins to <strong>increase<\/strong> to the point where glucose also <strong>gets to the urine.<\/strong> Therefore, more water will also get into the urine, causing a person to urinate more often, be <strong>thirsty and dehydrated.<\/strong> A more important problem is the <strong>inability of cells to obtain energy<\/strong> from glucose which causes them to take energy from other sources, such as <strong>muscle or fat.<\/strong> As a result, one can <strong>get sick, feel tired<\/strong> and also <strong>lose weight.<\/strong> If the condition gets worse, it can lead to falling into coma and eventually to&nbsp;<strong>death<\/strong> because the body will begin to produce <strong>acids as waste products<\/strong> in an effort to gain energy from fats. For this reason, it is necessary for diabetics to control and replenish their insulin levels. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Patients with type 1 and type 2 diabetes suffer from insulin deficiency. Do you know the difference? <span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Type 1 diabetes <\/strong>&#8211; the body does not produce insulin. This is a low or zero content of insulin, because the <strong>antibodies have destroyed the substances<\/strong> that produce it. Lack of insulin causes glucose in the bloodstream to be absorbed and to remain in the blood.<\/li><li><strong>Type 2 diabetes<\/strong> &#8211; the body <strong>does not respond well enough to insulin<\/strong> and it may later <strong>stop producing it in the required amount.<\/strong> Thus, two situations may occur, insulin producing cells may have difficulty in producing it, so only a small amount is produced. The second situation is when there is <strong>enough insulin,<\/strong> but the insulin receptors where the insulin has effect will<strong> cease to be sensitive<\/strong> and will not respond to insulin in the blood.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/spr_vna_hladina_inzul_nu___-1124x749.jpg\" alt=\"Why is the proper level of insulin important?\" class=\"wp-image-222668\" width=\"843\" height=\"562\" title=\"Why is the proper level of insulin important?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/spr_vna_hladina_inzul_nu___-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/spr_vna_hladina_inzul_nu___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/spr_vna_hladina_inzul_nu___-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/spr_vna_hladina_inzul_nu___.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_improve_insulin_sensitivity\"><\/span>How to improve insulin sensitivity?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Regular exercise<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___-749x1124.jpg\" alt=\"How to improve insulin sensitivity?\" class=\"wp-image-222696\" title=\"How to improve insulin sensitivity?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/241A4_934-_-OK-_A___.jpg 1434w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Sports activity <\/strong>is among the best ways to <strong>improve insulin sensitivity<\/strong> and prevent health complications. According to a study carried out in <strong>2013<\/strong>, certain types of exercise are more effective at adjusting the insulin sensitivity than others. A significantly more successful way for both healthy people and diabetics is the <strong>combination of aerobic and strength training.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strength training is probably effective for increasing the glucose transporter GLUT4, but also for levels of activity of proteins signalling insulin in trained muscles. <span style=\"color: #ff6600;\">[10]&nbsp;[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exercise is useful in <strong>transferring sugar to the muscle repository,<\/strong> thereby improving insulin sensitivity. Its duration depends on the type of training and lasts <strong>from 2 to 48 hours.<\/strong> A study carried out in 2008 points out that <strong>60 minutes of cycling<\/strong> increased sensitivity <strong>to 48 hours<\/strong> in healthy participants. Another research conducted on overweight diabetic and non-diabetic participants indicates an increase in sensitivity after a 3-month period of a strength training. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Insulin sensitivity <\/strong>is <strong>associated with age,<\/strong> but it might be more related to <strong>lifestyle<\/strong> than age itself. <strong>Exercise<\/strong> is <strong>appropriate for all age groups<\/strong>&nbsp;to improve sensitivity and the ability to reverse resistance does not differ with age. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you looking for ways to work out at home in order to boost your insulin sensitivity? Read our article &#8211; <span style=\"color: #ff6600;\"><a title=\"Exercise in the comfort of your home - body-weight exercises and workout with exercise accessories\" href=\"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Exercise in the comfort of your home &#8211; exercises with your body-weight and equipment<\/a><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Enough sleep<\/h3>\n\n\n\n<p>Sleep affects <strong>insulin sensitivity,<\/strong> because lack of sleep causes <strong>increased cortisol secretion.<\/strong> The <strong>stress hormone<\/strong> would not be such a problem in the short-term lack of sleep that is a part of everyone&#8217;s life. The <strong>problem is the long-term restraint <\/strong>of relax, as it can lead to <strong>chronically high levels of cortisol,<\/strong> which leads to <strong>insulin resistance.<\/strong> <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lack of sleep<\/strong> affects the <strong>muscle growth,<\/strong> but it also increases the <strong>risk of heart disease, infection<\/strong> or<strong> type 2 diabetes.<\/strong> Research results show the <strong>effect of sleep deprivation<\/strong> on <strong>insulin sensitivity.<\/strong> <strong>Insulin sensitivity<\/strong> and the ability to regulate sugar in the bloodstream were reduced as early as<strong> after one night<\/strong> when the participants slept for <strong>only 4 hours.<\/strong> This state can be <strong>restored to normal<\/strong> by adding more sleep. If you want to support insulin sensitivity, be sure to get&nbsp;<strong>enough rest<\/strong> in addition to physical activity. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/iStock-1193042438-_-OK-1124x749.jpg\" alt=\"How to improve insulin sensitivity?\" class=\"wp-image-222712\" width=\"843\" height=\"562\" title=\"How to improve insulin sensitivity?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/iStock-1193042438-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/iStock-1193042438-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/iStock-1193042438-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/iStock-1193042438-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Change of diet<\/h3>\n\n\n\n<p><strong>Insulin sensitivity <\/strong>is obviously also associated with the <strong>choice of a suitable diet<\/strong> because of its effect on <strong>sugar absorption.<\/strong> Diet and insulin sensitivity are the subject of many studies. A systematic review of studies and <strong>meta-analysis from 2016<\/strong> included the results of <strong>102 studies.<\/strong> As a <span style=\"color: #ff6600;\">result,<\/span> they state that the <strong>substitution of carbohydrates and saturated fats with polyunsaturated fats<\/strong> can improve the <strong>regulation of sugar<\/strong> in the bloodstream. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to improve sensitivity, it is also no harm to <strong>lose weight,<\/strong> because it is excess weight, especially <strong>in the abdominal area which reduces the insulin sensitivity.<\/strong> Fat in the abdominal area is problematic for several reasons, for example, it produces <strong>hormones<\/strong> that <strong>promote insulin resistance<\/strong> in the liver and muscles. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You<strong> do not have to suddenly<\/strong> change the contents of your fridge and your current habits. For instance, try to <strong>review the food<\/strong> you eat during the day and <strong>consider its nutritional benefits.<\/strong>&nbsp;As an example, you can start your change with <strong>breakfast or dinner<\/strong> and look for healthier and tasty alternatives. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/W__hatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"How to improve insulin sensitivity?\" class=\"wp-image-222726\" width=\"843\" height=\"562\" title=\"How to improve insulin sensitivity?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/W__hatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/W__hatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/W__hatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/W__hatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Nutritional supplements to support insulin sensitivity<\/h3>\n\n\n\n<p>Changing your diet and exercising regularly will certainly improve your insulin sensitivity, but <strong>supplementation of specific nutrients<\/strong> may also help. Nutritional supplements that <strong>may have a positive effect<\/strong> on insulin sensitivity improvement include <strong>magnesium, <span style=\"color: #ff6600;\"><a title=\"Omega 3 - GymBeam\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3<\/a><\/span> fatty acids, chromium, resveratrol, probiotics and berberine.<\/strong> <strong><span style=\"color: #ff6600;\"><a title=\"ProbioTen - GymBeam\" href=\"https:\/\/gymbeam.com\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Probiotics<\/a><\/span> and omega-3 <\/strong>are beneficial for healthy overweight people, according to a study from 2014<strong>.<\/strong> <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium<\/a><\/span><\/strong> works with insulin receptors to <strong>store sugar in the bloodstream.<\/strong> Insulin resistance may be associated with low levels of magnesium, so its supplementation may have a positive effect on insulin sensitivity. <strong>Resveratrol<\/strong> is a component in the <strong>skin of red grapes,<\/strong> which, according to a meta-analysis from <strong>2014<\/strong>, has been able to<strong> improve insulin sensitivity<\/strong> in <strong>people suffering from diabetes.<\/strong> <strong>Chromium<\/strong> is a mineral contributing to the <strong>metabolism of carbohydrates and fats,<\/strong> and by supplementing <span style=\"color: #ff6600;\"><a title=\"Chromium Picolinate - GymBeam\" href=\"https:\/\/gymbeam.com\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">chromium<\/a><\/span> (in the form of chromium picolinate), it is possible to <strong>improve insulin sensitivity<\/strong> and <strong>lower blood sugar<\/strong> based on research results. <span style=\"color: #ff6600;\">[10] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Would you like to learn more about magnesium and its importance? Read our article &#8211; <span style=\"color: #ff6600;\"><a title=\"Magnesium affects your health and muscle mass\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Magnesium will influence your health and muscle mass<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_19__61__-1124x750.jpg\" alt=\"Nutritional supplements to support insulin sensitivity\" class=\"wp-image-222740\" width=\"843\" height=\"563\" title=\"Nutritional supplements to support insulin sensitivity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_19__61__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_19__61__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_19__61__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_19__61__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Insulin resistance <\/strong>is a condition that should not be treated lightly. <strong>Insulin sensitivity<\/strong> should be maintained by a<strong> healthy lifestyle<\/strong> to prevent serious <strong>health complications.<\/strong> You can improve it by <strong>exercising regularly,<\/strong> adding&nbsp;<strong>healthy foods&nbsp;<\/strong>into your diet, getting enough <strong>sleep<\/strong>, but also by <strong>taking the right supplements.<\/strong> We hope you have learned everything you needed to know about <strong>insulin sensitivity<\/strong> in this article. Would you like your friends to know about <strong>blood sugar control<\/strong>, too? Feel free to&nbsp;<strong>support the article by sharing.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>By improving insulin sensitivity, you can prevent insulin resistance and other diseases. Learn what insulin is and how to improve cell sensitivity towards it!<\/p>\n","protected":false},"author":25,"featured_media":138236,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,6581,6593,6653],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-236139","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-hormonal-inbalance","10":"tag-hormones","11":"tag-insulin","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Insulin Sensitivity - How to Increase it and Prevent Insulin Resistance - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"By improving insulin sensitivity, you can prevent insulin resistance and other diseases. 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