This is due to the rise in cortisol that is triggered by stress. Cortisol causes an increase in both blood glucose levels and insulin levels, leading to an increased risk of developing insulin resistance.

Insulin resistance is associated with a number of other conditions, including, but not limited to:. Symptoms of insulin resistance can be similar to those of prediabetes and diabetes. These include:. Bloodwork can be a useful tool in the assessment and diagnosis of insulin resistance.

Some blood work markers that are associated with insulin resistance include:. Hemoglobin A1c HbA1c : Your HbA1c shows your average blood sugar levels over the past 3 months. It is a great way to assess your overall glucose control. Fasting Plasma Glucose FPG : FPG is used to assess glucose levels after a hour fast, and is generally measured first thing in the morning.

If your blood sugar levels are high after 12 hours of not eating, this is a sign that your body is not able to regulate blood sugar levels effectively. Oral Glucose Tolerance Test OGTT : OGTT is also performed after a hour fast.

Following the fast, you drink a high-glucose liquid. Your blood glucose levels are then measured at different intervals to assess how your body is processing glucose.

Triglycerides: A blood triglyceride test assesses the amount of fat in your bloodstream. High triglyceride levels are associated with insulin resistance and metabolic syndrome. Cholesterol: An increased cholesterol, specifically high LDL is associated with metabolic dysfunction and insulin resistance.

Getting adequate high-quality sleep is important for a number of functions in the body, but recent research has shown it is especially important for healthy metabolic function. It is recommended to aim for hours of high-quality sleep, and getting less than 5 hours of sleep per night has been shown to decrease insulin sensitivity, increase sugar cravings, and is considered a risk factor for developing insulin resistance.

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. Current lifestyle habits may be the main culprit for your condition, so it is vital to change them on time. For instance:. Insulin Resistance In-Detail: Signs, Causes, and the Best Insulin Resistance Natural Treatment Options Affecting over What is Insulin Resistance?

What are Insulin Resistance Symptoms? What Causes Insulin Resistance? Signs of insulin resistance often result from unhealthy lifestyle habits, reflecting in: Excess fructose intake: Frequent intake of fructose originating from added sugars may impact the onset of insulin resistance. Physical inactivity: The lack of physical activity and sedentary lifestyle may cause insulin resistance.

Gut microbiota: Researches have shown that a disruption in a bacterial environment in your gut can cause inflammation that triggers insulin resistance and other health-related problems. How to Reverse Insulin Resistance? Try Natural Treatments at Makari Wellness.

CONTACT US. How is Insulin Resistance Diagnosed? What are Insulin Resistance Symptoms in Females? Polycystic Ovary Syndrome PCOS : Quick Overview Polycystic ovary syndrome PCOS is a hormonal disorder that occurs in women during their reproductive age.

Insulin Resistance and PCOS: What Is the Connection? Traditional Chinese Medicine TCM : Number One Treatment for Insulin Resistance Traditional Chinese Medicine TCM has been recognized as one of the best anti-diabetic treatments.

Insulin Resistance Herbs Recent studies have shown that Chinese herbs have a strong anti-diabetic effect, improving the most common signs of insulin imbalance and regulating blood sugar levels.

Adding specific herbs and spices to your food can reduce blood glucose, for example: Fenugreek seeds: These seeds are high in fiber, which helps make insulin more effective. You can eat them whole or baked into bread to decrease insulin levels and regulate blood sugar.

Turmeric: Thanks to its active component called curcumin, turmeric has potent anti-inflammatory and antioxidant properties. It helps you regulate glucose levels by decreasing free fatty acids and sugar in the blood. Ginger: This spice is excellent for those with insulin resistance since its active components make the sugar receptors on muscle cells more available.

Garlic: We might not be aware of the benefits of this everyday ingredient, which significantly reduces blood sugar levels. Cinnamon: Apart from being incredibly delicious, cinnamon has strong antioxidant and anti-inflammatory properties that help treat insulin imbalance.

Green tea: Green tea is excellent for those with insulin resistance and type 2 diabetes since it helps maintain healthy insulin levels.

Insulin Resistance Supplements Natural supplements for insulin resistance can help maintain optimal glucose levels and boost general health. Magnesium: This mineral works closely with insulin receptors to store blood glucose.

Berberine: Regular use of berberine can decrease sugar levels and help you maintain its optimal levels. Resveratrol: It is found in the skin of grapes and other berries, and it is believed to increase insulin sensitivity. Insulin Resistance Diet A diet for insulin resistance should be high in fiber and protein, and low in carbohydrates, trans fats, and processed sugars.

An adequate insulin resistance diet plan should consist of the following ingredients and foods: Soluble fiber: Soluble fiber helps feed the friendly bacteria found in your gut, improving insulin sensitivity.

You can find it in legumes, oatmeal, flaxseeds, Brussel sprouts, and oranges. In another study, sedentary, insulin-resistant, middle-aged adults who engaged in 30 minutes of moderate walking three to seven days per week for six months succeeded in reversing their insulin resistance — without changing their diets or losing any body weight although their body proportions of fat and muscle likely changed for the better.

Both resistance training and aerobic exercise help increase insulin sensitivity in different ways. Aerobic activities burn more calories and glucose per session, but resistance training builds muscle, which is what burns glucose during exercise, so having more is better.

Tip: The best exercise plan for insulin resistance as well as overall health includes aerobic and strength training as well as stretching. For example, some people find that very vigorous exercise can actually act as a stressor which can then worsen symptoms.

It is important for everyone to talk to a doctor before beginning any new exercise plan, especially if it has been a while since they were physically activity. We know that we need to be more active, but there is increasing evidence that we also need to spend less time sitting down.

Studies have linked excessive sitting with being overweight and obese, type 2 diabetes, some types of cancer, and early death. According the American Diabetes Association, prolonged sitting should be interrupted every 30 minutes for blood glucose benefits.

This study showed reallocating a small amount of short or prolonged sitting time with standing or stepping may improve 2-hour glucose, fasting and 2-hour insulin and insulin sensitivity.

Reduce stress. Stress has many negative effect on the body including worsening blood sugar control and insulin resistance. This stimulates the production of stress hormones like cortisol and glucagon, which in turn breaks down a stored form of sugar called glycogen. This sugar enters your blood and r aises blood sugar.

Many studies have found that high levels of stress hormones on an ongoing basis reduces insulin sensitivity. Tip: Find activities that help you moderate stress, whether it be reading a book, doing yoga, listening to music or meditating! Get more sleep. Inadequate sleep is linked to many health issues, including heart disease, weight gain, compromised immune system, type 2 diabetes and insulin resistance.

Getting plenty of sleep each day can help to regulate the hormones associated with feeling hungry, and to reduce the risk of glucose metabolism dysfunction. Tip: Get at least 7 hours of sleep a night. Take a walk after meals. A study of people with type-2 diabetes found that just 10 minutes of walking after a meal helped control their blood sugar levels.

The biggest decrease in blood sugar occurred when walking after dinner time compared to other times of the day. This may in part be due to the body being less efficient at metabolizing glucose in the evening as compared to the morning.

It may also be due the fact that most us tend to sit around more after dinner as compared to breakfast or lunch … or maybe because people tend to snack more at night.

In addition, it lowers triglyceride levels, it improves digestion, burns calories and can help you lose weight.

Polyphenols are plant chemicals found in almost all fruit and vegetables. They have antioxidant, anti-inflammatory, anti-carcinogenic and other biological properties, and may protect from oxidative stress and some diseases. For example, polyphenols derived from green tea, cocoa yes — dark chocolate.

Blueberries are rich sources of polyphenols and epidemiological and clinical studies are suggesting they decrease insulin resistance. Resveratrol is a polyphenol found in the skin of red grapes and other berries as well as in red wine.

It may increase insulin sensitivity, especially in those with type 2 diabetes. Every organ in the body needs it — especially the heart, muscles, and kidneys. Magnesium , the 4th most abundant mineral in the body in involved in over enzymatic reactions. Low magnesium levels are associated with many chronic diseases including insulin resistance and type 2 diabetes.

Research suggests that magnesium plays a vital role in insulin signaling and regulation of glucose of uptake by the cells. A deficiency may therefore worsen insulin sensitivity and reduce glucose tolerance. Studies did in fact, find that improving magnesium levels can improve insulin sensitivity and consequently lower blood sugar levels.

Include some magnesium rich foods into your diet including leafy greens like spinach, almonds, cashews, halibut and cacao or dark chocolate are great sources. Reference Cinnamon.

Cinnamon is a spice that may aid in insulin sensitivity by several mechanisms. It works by slowing down carbohydrate absorption, decreasing insulin resistance by the cells, increasing glucose uptake by cells and decreasing glucose production by the liver.

It also has anti-inflammatory properties which may play a role in preventing or reducing the progression of diabetes. It has even been shown to lower LDL cholesterol and increase HDL — a bonus for diabetics with poor lipid parameters.

Several studies have found that consumption of vinegar along with a carbohydrate rich meal helps lower post meal glucose levels. Another study found that consuming two tablespoons of ACV at bedtime resulted in lower fasting glucose the next morning.

Researchers suggest that the acetic acid in vinegar slows down carbohydrate absorption, improves insulin sensitivity,, and possibly decreases glucose production by the liver. Of note, American Diabetes Association does not promote supplements for blood sugar control. Berberine: A plant molecule extracted from a variety of herbs including the plant Berberis.

Berberine is a potent insulin sensitizer that rivals that of metformin. It targets a very basic regulator of metabolism called AMPK-activated protein kinase AMPK activation that works to: stimulate the uptake of glucose into the cells, improve insulin sensitivity, reduce glucose production in the liver, slows the release of free fatty acids, which lowers lipid levels and prevents harmful fat deposition, boosts fat burning in the mitochondria, stimulates the release of nitric oxide NO , a signaling molecule that relaxes the arteries, increases blood flow and lowers blood pressure, and protects against atherosclerosis.

This information comes from a site for women with PCOS, but the benefits would apply to anyone with Insulin resistance. Reference In addition, berberine has a favorable effect on the gut microbiome, which may account in part for the its mechanism of action. This supplement is not recommended if pregnant.

Chromium: This is a micronutrient that is known to produce healthy insulin signaling in cells. Some evidence suggests it may down regulate proteins involved in insulin resistance. It may also help reduce oxidative stress and inflammation. However studies in humans have been mixed. One study in people with prediabetes showed it was unlikely it would be helpful in preventing diabetes.

Another study in people with type 2 diabetes showed chromium may be helpful if there was a chromium deficiency. Animal studies have showed more promising results than human trials. Best best at this time may be to chromium from food sources including broccoli, barley, oats, garlic, potatoes, oranges.

Reference: Todays Dietitian Jan p. Best forms of supplements include chromium picolinate and chromium GTF. Reference Alpha-lipoic acid is an antioxidant. Among its many benefits, it may be protective of pancreatic beta cells and support insulin sensitivity.

It has the ability, like insulin, to stimulate glucose uptake and metabolism.