Probiotics can boost general gut health, immunity, and mental health, and the positive effects even extend to insulin levels.

Studies have shown that probiotics can cause a significant increase in insulin sensitivity, better fasting glucose and insulin levels, and increased glucose uptake from the bloodstream into the body Probiotic supplementation may even benefit inflammation and fat storage in the liver, both of which correlate with insulin resistance Chromium, biotin, vanadium, and vitamin D all work to maintain healthy blood sugar and insulin levels.

Chromium helps metabolize carbohydrates and fats and, when added regularly to your diet as a supplement, can have a beneficial effect on glucose, insulin, and cholesterol levels 13, Biotin is well-known to help skin, nails, and hair by helping convert nutrients into energy the body can use.

In studies done on diabetic patients, biotin also improved glucose and lipid metabolism Vanadium is a mineral that can restore elevated blood glucose levels to healthy levels, as well as reduce the amount of insulin required to facilitate proper glucose absorption, otherwise known as increasing insulin sensitivity Adequate intake of vitamin D is associated with a reduced risk of developing diabetes and obesity and can improve blood sugar and insulin sensitivity in both non-diabetic and diabetic people Some good news for all those who hate cardio workouts: dynamic strength training, whether by lifting weights or engaging in high-intensity interval training HIIT , is proven to be more effective at improving insulin sensitivity than cardio or endurance exercises Regularly participating in HIIT workouts can improve glucoregulation during workouts and even afterward during rest periods Beyond that, exercise can improve stress levels, stabilize energy and mood, and relieve depression symptoms.

This is significant, given that people who have severe insulin resistance are more than twice as likely to have depression, anxiety, or other mood disorders as compared to the rest of the general population If you have any of the symptoms listed above or are curious about being tested for insulin resistance, please reach out to us at TCIM to schedule an appointment.

Our Functional Medicine Physicians and Functional Nutrition and Lifestyle Practitioners would be happy to help you manage and reduce insulin resistance, and lower your risk of developing diabetes. We are here to talk through the diets, supplements, and lifestyle changes available and help you create and incorporate a plan that brings you to ideal health.

It is our joy to assist you in creating sustainable lifestyle changes that will bring you real health. Jonathan Vellinga, M. is an Internal Medicine practitioner with a broad interest in medicine.

He graduated Summa cum laude from Weber State University in Clinical Laboratory Sciences and completed his medical degree from the Medical College of Wisconsin. Upon graduation from medical school, he completed his Internal Medicine residency at the University of Michigan.

Vellinga is board-certified with the American Board of Internal Medicine and a member of the Institute for Functional Medicine. info tcimedicine. Insulin bloodsuger functionalmedicine TCIM health wellness treatment temecula.

Centers for Disease Control and Prevention. New CDC report: More than million Americans have diabetes or prediabetes. Department of Health and Human Services. National Institute of Diabetes and Digestive and Kidney Diseases. de Luca, C. Inflammation and insulin resistance.

FEBS letters. Azar, S. Benefits of Ketogenic Diet for Management of Type Two Diabetes: A Review. Hardy, O. What causes the insulin resistance underlying obesity? Current opinion in endocrinology, diabetes, and obesity.

Lepretti, M. Omega-3 Fatty Acids and Insulin Resistance: Focus on the Regulation of Mitochondria and Endoplasmic Reticulum Stress. Office of Dietary Supplements - Omega-3 Fatty Acids. NIH Office of Dietary Supplements.

Munir, K. Mechanisms for food polyphenols to ameliorate insulin resistance and endothelial dysfunction: therapeutic implications for diabetes and its cardiovascular complications.

American journal of physiology. Endocrinology and metabolism. Yu K;Ke MY;Li WH;Zhang SQ;Fang XC; The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pacific journal of clinical nutrition. Ma, Y. Association between dietary fiber and markers of systemic inflammation in the Women's Health Initiative Observational Study.

Nutrition Burbank, Los Angeles County, Calif. Li, J. Therapeutic Mechanisms of Herbal Medicines Against Insulin Resistance: A Review. Frontiers in pharmacology. Kijmanawat, A. Effects of probiotic supplements on insulin resistance in gestational diabetes mellitus: A double-blind randomized controlled trial.

Journal of diabetes investigation. Anderson RA;Cheng N;Bryden NA;Polansky MM;Cheng N;Chi J;Feng J; Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. LA;, L. Trivalent chromium and the diabetes prevention program. Medical hypotheses.

Hemmati, M. Survey of the effect of biotin on glycemic control and plasma lipid concentrations in type 1 diabetic patients in kermanshah in iran Oman medical journal. JH;, P. Vanadium and diabetes. Molecular and cellular biochemistry. Schwalfenberg, G.

Exercise is one of the best ways to improve your insulin sensitivity. Exercise helps to move sugar into the muscles for storage, with benefits lasting hours after exercise. Both cardiovascular and resistance training have been found to be beneficial, so the best kind of exercise is the type that you enjoy, and will participate in on a regular basis.

In addition, some weight loss can perpetuate even more weight loss, which can lower your risk of insulin resistance. Studies have also found that exercise has a positive impact on insulin sensitivity, independent of weight loss. It is generally recommended that adults engage in minutes of low-intensity or minutes of vigorous exercise per week.

Research has demonstrated a link between chronic stress and insulin resistance and metabolic dysfunction. Many people have a number of stressors in their modern life, including relationships, finances, work, and family.

It is important to identify chronic sources of stress and work on stress reduction and stress management techniques. The link between stress and insulin resistance is due to the release of a number of stress hormones in stressful situations, leading to an increase in blood sugar.

Historically, an increase in these stress hormones would mobilize fat and glycogen stores, increasing blood glucose, and allowing us to react to a physical threat, but because modern stressors rarely require a physical response, this increase in blood glucose is not used to energize our fight or flight response, meaning the glucose is not being used.

Repeated stress can lead to a constant rise in blood sugar, leading to an increased risk of insulin resistance. Nutrition is a key component of maintaining a healthy weight and preventing or reversing insulin resistance. A diet based on whole foods, including fruits, vegetables, nuts, seeds, and high-quality protein has been shown to be most beneficial for blood sugar regulation.

Some foods to include daily are:. Fruits and vegetables: These are rich in vitamins, minerals, antioxidants, water and fibre. Vitamins and minerals are key for proper cellular and metabolic function, and water and fibre work together to slow digestion, blunt blood sugar spikes and increase satiety.

Soluble fibre: Soluble fibre is found in food such as beans, legumes, oatmeal, whole grains, sweet potatoes and Brussels sprouts. Soluble fibre is a type of carbohydrate that your body can not digest, instead it helps to bulk up stool and feed the bacteria in your gut.

Apple cider vinegar: Apple cider vinegar has increased in popularity over the past few years, mostly due to its ability to increase insulin sensitivity in those with insulin resistance and type 2 diabetes. A simple way to incorporate apple cider vinegar into your meals is to start meals with a small salad with a dressing of olive oil and apple cider vinegar.

Some smart choices include green vegetables, non-starchy vegetables, sweet potatoes, berries, whole grains, and full-fat dairy. When building a meal, it is important to build a balanced plate. A rule of thumb is to include a complex carbohydrate, a high-quality protein, a healthy fat, and a source of fibre in every meal.

Eating all of these components together will help to slow the digestion of the meal, preventing a high blood sugar spike. Excessive weight, particularly in the belly area, has been associated with an increased risk of insulin resistance and increased risk of type 2 diabetes.

A combination of stress management, regular exercise and a healthy diet will help to aid in maintaining a healthy weight. A number of herbs have been shown to increase insulin sensitivity. They can be taken as teas, tinctures, or added to meals. Herbs that have been found to increase insulin sensitivity include:.

Fenugreek seeds: These seeds are high in fibre, helping to slow digestion, and control blood sugar spikes. Many clinical trials have shown that fenugreek seeds have helped to decrease metabolic symptoms in individuals with both type 1 and type 2 diabetes.

Turmeric: Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory. It has been shown to aid in insulin sensitivity by reducing sugar and free fatty acids in the blood.

Cinnamon: Cinnamon has been shown to help lower blood sugar levels and improve insulin sensitivity. It has also been shown to improve overall metabolic markers, including fasting glucose, cholesterol, triglycerides and liver enzymes. Ginger: Ginger has been shown to increase insulin secretion, helping to lower blood sugar levels after a meal.

It has also been shown to increase insulin sensitivity. Chromium: Chromium is naturally present in many foods including meat, grains, fruits, vegetables, nuts and spices.

However, in its concentrated form, it has been shown to improve insulin sensitivity and lower blood sugar levels. Taking magnesium supplements may help to improve insulin sensitivity in those with low magnesium levels.

Resveratrol: Resveratrol is naturally found in the skin of grapes and berries. In its concentrated form, it has been shown to improve insulin sensitivity. However, there are many natural treatments to help manage and reverse inulin resistance. It is best to work with a healthcare provider to find out what treatments are best for you.

Claire Lockridge ND, has a degree in Naturopathic Medicine from the Canadian College of Naturopathic Medicine and a Bachelor of Science undergraduate degree with a minor in Nutrition from the University of Arizona. She integrates her extensive knowledge of nutrition and psychology to provide optimal care to her patient base.

Annex Naturopathic Clinic is committed to creating high quality and medically reviewed content to help educate readers on subjects related to their health and wellness.

Here is how we achieve this goal:. Writing: Our content is meticulously researched and written by our practitioners who source details from highly-respected databases, academic journals, and scientific articles in the field of medicine and healthcare. Our practitioners also include insights from their robust clinical practices.

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Insulin Resistance: Signs, Causes, and How to Treat Naturally By:. Article contents. What Exactly is Insulin Resistance? What Causes Insulin Resistance? Excess Weight Increased weight is strongly associated with insulin resistance.

Physical Inactivity A sedentary lifestyle or decreased physical activity is also associated with insulin resistance. Genetic Factors Genetic factors such as a family history of type 2 diabetes and insulin resistance can also increase your risk.

Acute and Chronic Stress Both acute and chronic stress have also been associated with metabolic syndrome and the development of insulin resistance. Risk factors for insulin resistance include: Overweight or obese BMI over 25 45 years or older Family history of diabetes Ethnicity African America, Hispanic, American Indian, Asian America, Hispanic or Latino High blood pressure High cholesterol History of gestational diabetes Personal history of heart attack or stroke Polycystic Ovarian Syndrom PCOS What Are the Symptoms of Insulin Resistance?

Insulin receptors are present on all cells within the body, with fat cells adipocytes and liver cells hepatocytes having the highest amount. When insulin binds, it allows the cell to transport sugar glucose inside—this process lowers blood sugar levels.

Without insulin, our cells cannot absorb or utilize sugar as an energy molecule. In summary, insulin regulates the metabolism of carbohydrates, protein, and fat for every cell within the body.

Insulin sensitivity, commonly known as insulin resistance, is defined as impaired insulin signaling. Essentially, this term attempts to measure how well the body responds to insulin and sugar levels.

This involves the complex interplay of many metabolic pathways, including: 8. Standard of care involves measuring your blood sugar level and a lab called an A1c. Studies are currently underway to evaluate if measuring other biomarkers, such as adiponectin, RBP4, chemerin, A-FABP, FGF21, fetuin-A, myostatin, IL-6, irisin, and the gut microbiome can be useful labs to follow in the future.

Sugar causes certain neurons in the brain to release natural opioids and dopamine, thus triggering the same pleasure center circuitry that is activated by drugs and alcohol. One study demonstrated that fructose and alcohol follow a similar metabolism pathway in the liver, cause similar types of liver inflammation fatty liver , both cause increased visceral fat tissue, and activate the same hedonic pleasure pathway in the brain.

While food and sugar themselves do not meet criteria as an addiction this is a heavily debated topic , our bodies are genetically designed to crave sugar and store this for future use. When humans would regularly experience extended times of fasting, and even starvation, we adapted by storing fat and glycogen for future use.

This process of gaining and losing weight , from an evolutionary perspective, promoted our survival as a natural compensatory mechanism. As well defined by Dr.

Goran, one of the leading experts on sugar, as we consume dangerously high amounts of sugar and sugar substitutes, our pancreas and hormones simply cannot compensate. Over time, the cells in our body grow less and less sensitive to insulin, further pressuring the pancreas. This triggers a vicious cycle that can fatigue the beta cells within the pancreas entirely, causing our bodies to stop producing insulin altogether.

This process is evaluated by measuring insulin sensitivity. SFAs disrupt healthy insulin signaling by activating pro-inflammatory molecules. Reach instead for vegetables, olive oil, and lean meats like chicken and turkey. While studies in humans are still a bit controversial, increasing your omega-3 fatty acids can help.

These include fish such as mackerel, salmon, chia seeds, walnuts, and seabass. They can also be taken in pill form as a supplement I personally take mg of EPA and mg of DHA every day.

Foods rich in MUFAs are things like plant-based oils such as avocado, oil, and peanut oils. Intake of MUFAs is associated with improved insulin sensitivity. Albeit marketed as a healthy alternative to sugar, fructose and artificial sweeteners are directly related to metabolic syndrome, obesity, and insulin resistance.

They disrupt our healthy gut microbiome, lead to decreased satiety feeling full , cause us to eat more, and alter how sugar is metabolized. Animal studies showed that feeding rodents a high-fat sucrose diet resulted in insulin resistance, high triglycerides, enhanced blood clotting, high blood pressure, and metabolic syndrome after just a few weeks!

Completely remove things like aspartame and high fructose corn syrup commonly added to diet sodas, gum, and candy. Reach for bubbly water flavored with a real lime or lemon instead. Extensive studies show that both light continuous and high-intensity interval training improve insulin sensitivity, decrease fat tissue, and naturally treat metabolic syndrome.

This can be as simple as going for a 1 mile walk every evening. For those who struggle with chronic pain or mobility issues, swimming and recumbent cycling can be excellent, low-impact forms of exercise.

Reducing chronic inflammation and stress is important for optimal health outcomes. Learn how inflammation and stress affect your body long term and how to combat this. Studies show that those with shift work sleep disorder and circadian misalignment have worse signs of glucose control.

This only perpetuates eating disorders and unhelpful, temporary diets. Changing your diet is a lifestyle change. Fruit is a healthy source of sugar, vitamins, flavinoids, and nutrients when consumed in moderation. According to the American Academy of Family Physicians, poor insulin sensitivity and resistance are linked to higher rates of diabetes, hypertension, dyslipidemia high levels of bad cholesterol and triglycerides , heart disease, and many other diseases.

Decreased insulin sensitivity develops over many years, which is why having annual physicals and getting your labs checked every few years are so important. Those with a personal or family history of diabetes, obesity, polycystic ovarian syndrome PCOS , gestational diabetes, or heart disease would be well served to take preventative measures.

Some medications can exacerbate insulin and sugar problems, such as Quetiapine Seroquel and Olanzapine Zyprexa , to name a few. If you take several medications and suffer from poor insulin sensitivity, ask for a consult with your pharmacist. adults have prediabetes or diabetes, based on their fasting glucose or A1c levels.

Many genetic links have been identified, and the rates of insulin resistance are only increasing. Practicing the helpful tips in this article will help you avoid developing diabetes and re-establish a healthy relationship with food, sugar, and insulin.

Signos uses an AI-driven app to provide real-time notifications about your glucose levels. As you eat and log meals in the app, it will notify you if your glucose levels spike in response to certain foods. Combined with a CGM, the app helps tailor personalized suggestions, including which foods trigger sugar spikes , when to eat them or not , and when to exercise.

This keeps you within your optimal weight loss range and helps you make micro changes. Danielle Kelvas, MD, earned her medical degree from Quillen College of Medicine at East Tennessee State University in Johnson City, TN.

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease.

If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Waist measurements in excess of 40 inches for men and 35 for women can also indicate insulin resistance.

In addition, there are links that have been drawn between insulin resistance and other health conditions:. If you are experiencing any of these conditions or conditions, it may be worthwhile to seek a test for insulin levels and insulin resistance.

Getting enough rest is important for your health in many ways. A lack of good sleep has been linked to reduced insulin sensitivity, so be sure to catch up on your Zs. Regular physical activity is a major key to increasing insulin sensitivity.

Exercise will move sugar into the muscles for storage and promote insulin sensitivity immediately. This can also help keep off excess weight, which is another risk factor for insulin resistance. Recurrent stress keeps hormone levels high and increases blood sugar. Stress also makes the body more insulin resistant.

Practicing meditation, getting regular exercise, and other stress-reduction techniques like conscious breathing will help lower your stress and increase your insulin sensitivity.

Limit alcohol including beer, spirits and wine, especially pre-made cocktails with added sugar. Hydrate well with water, at least 2 L a day, and choose herbal or green tea which has been linked to improved sensitivity. Studies have found strong links between fiber intake and insulin sensitivity.

Incorporate fiber-rich foods into your diet such as legumes, oatmeal, fruits, and vegetables. A diet that includes a variety of plants is highly beneficial for health. The antioxidants in brightly colored produce prevent inflammation in the body and boost insulin sensitivity.

However, be sure not to eat too much fruit at once, as many types of fruit are high in sugar. Carbohydrates are the primary stimulus of rising insulin levels. High-carb diets tend to lead to blood sugar spikes.

Spread out your carb intake throughout the day to prevent this, eating smaller portions at regular intervals. In addition to a well-rounded diet, certain supplements can help increase insulin sensitivity. Magnesium, chromium, berberine, and resveratrol have all been studied for their effects on insulin, with positive results.

The two major processed sugars are high-fructose corn syrup and sucrose. These are different from the natural sugars found in nutrient-dense foods like fruits and vegetables.

Many studies have found that high doses of fructose and sucrose increase insulin resistance. It is best to avoid candy, sugary beverages, cakes, and cookies.

The medicinal properties of herbs and spices have shown good potential for increasing insulin sensitivity. Cinnamon, ginger, and garlic are some popular and flavorful ingredients that have been shown to increase insulin sensitivity.

Attvall S, Fowelin J, Lager I, Von Schenck H, Smith U. Smoking induces insulin resistance—a potential link with the insulin resistance syndrome. J Intern Med. Sources of good fats include:. Saturated fats, the "bad fats," are found in dairy products and meats.

These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.

Many fad diets — such as the glycemic index, paleo or keto diets — may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes.

Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit.

Making healthy decisions that reflect some of your own preferences for food and traditions may be beneficial for you over time. One simple strategy to help you make good food choices and eat appropriate portions sizes is to divide up your plate. These three divisions on your plate promote healthy eating:.

The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older and for the following groups:. Share your concerns about diabetes prevention with your doctor.

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By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Robertson RP. Prevention of type 2 diabetes mellitus. Accessed April 12, American Diabetes Association. Prevention or delay of type 2 diabetes: Standards of Medical Care in Diabetes —