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. Editing: Each article is carefully edited by a peer reviewer a senior practitioner to ensure accuracy, clarity, and relevance. Medically Verified: The article is thoroughly reviewed and verified by a registered naturopathic doctor from Annex Naturopathic Clinic to ensure the factual accuracy of medical facts, assumptions, and interpretations within the content.

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?

These include: Increased thirst or hunger Hunger, even after a meal Increased urination Tingling in the hands or feet Feeling tired or fatigued Frequent infections Blood Work for Diagnosis of Insulin Resistance 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.

What Are Natural Treatments for Insulin Resistance? Get Adequate and High-Quality Sleep 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.

Some tips to improve sleep quality and quantity include: Going to bed and waking up at the same time each day Avoiding screens and bright lights 1 hour before bed Avoid using the bed or bedroom during the day Creating a consistent evening routine Sleeping in a dark room Avoid napping during the day Limiting caffeine intake, especially later in the day 2.

Engage in a Regular Exercise Routine Exercise is one of the best ways to improve your insulin sensitivity. Reduce Your Stress Levels Research has demonstrated a link between chronic stress and insulin resistance and metabolic dysfunction. Some activities that have been shown to reduce stress levels include: Meditation Journaling Breathwork Yoga Exercise 4.

Focus on a Healthy Diet Nutrition is a key component of maintaining a healthy weight and preventing or reversing insulin resistance. Some foods to include daily are: Fruits and vegetables: These are rich in vitamins, minerals, antioxidants, water and fibre.

Maintain a Healthy Weight Excessive weight, particularly in the belly area, has been associated with an increased risk of insulin resistance and increased risk of type 2 diabetes. Herbs for Insulin resistance A number of herbs have been shown to increase insulin sensitivity.

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. Nutraceuticals for Insulin Sensitivity Chromium: Chromium is naturally present in many foods including meat, grains, fruits, vegetables, nuts and spices.

Written By:. Our Editorial Process 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.

People with insulin resistance may receive a diagnosis of prediabetes , which can progress to type 2 diabetes. A person who has insulin resistance may need routine checkups with a doctor to ensure that they do not develop type 2 diabetes.

Certain diet and lifestyle habits can affect the risks related to insulin resistance. Many people do not consume enough magnesium , calcium , fiber, and potassium , all of which are essential for regulating blood sugar levels.

Therefore, it is important for people with insulin resistance to include plenty of foods rich in these nutrients in their diet.

Additionally, although people with insulin resistance do not need to eliminate any foods from their diet, it is important to understand how certain foods may affect blood sugar levels.

The following foods may support insulin sensitivity and reduce the risk of developing diabetes in general:. Certain foods are more likely to raise blood sugar. When this happens, the glucose remains in the blood, contributing to the health concerns that accompany consistently raised blood sugar, such as damage to the kidneys nephropathy or the limbs neuropathy.

Limiting the following foods may help moderate blood sugar levels:. People can still eat foods on this list occasionally without negatively affecting long-term insulin sensitivity. The key is to limit these foods and replace them with more nutritious options when possible.

By sticking to a nutritious, high fiber diet that is low in added sugars, a person can steadily improve their insulin sensitivity. Regular physical activity can also be helpful. Taking walks regularly or staying active throughout the day can significantly improve blood sugar regulation.

For more science-backed resources on nutrition, visit our dedicated hub. Following a balanced diet plan that includes foods from a variety of cultures can improve insulin sensitivity. For example, the Mediterranean diet is a diet plan inspired by a specific culture that involves eating lots of seasonal, plant-based foods, such as fruits and vegetables, and using olive oil as the primary source of fat.

People following this diet eat fish, lean meats, legumes, and nuts as main protein sources and enjoy dairy products in moderation. People following the Mediterranean diet also limit their intake of red meat and may consume red wine in moderation during meals.

However, the Mediterranean diet is just one option for healthy eating. Other diet plans, such as the DASH Dietary Approaches to Stop Hypertension diet, may also help improve insulin resistance.

This DASH diet provides daily and weekly nutritional goals and specifies the amounts of certain food groups a person should aim for each day, including fruits, vegetables, whole grains, low fat dairy, fats and oils, and meat, fish, or poultry.

These diets can work well when a person combines them with other healthy lifestyle practices, such as stress management, adequate sleep of 7—9 hours per night, and regular physical activity. One way to manage blood sugar levels and reduce insulin resistance is to eat foods with a low glycemic index GI and glycemic load GL.

GL accounts for both the GI of a food and the serving size. Carbohydrate foods with a high GI and GL can cause blood sugar spikes and put more demand on the body to produce insulin.

Conversely, the digestive system processes foods with a low GI and GL slowly, which reduces blood sugar spikes. Eating foods with a low GI and GL is an excellent way to maintain balanced blood sugar levels and preserve insulin sensitivity. This category includes many fruits and vegetables, whole grains, and legumes.

The pancreas releases insulin into the bloodstream. Insulin allows cells to absorb glucose, making sure that blood sugar levels remain at a safe level and that the cells in muscle, fat, liver, and other areas can get energy.

When a person has insulin resistance, their cells are less sensitive to insulin. This means the pancreas has to produce more insulin to keep blood sugar levels stable. If the pancreas cannot keep up with the increased demand for insulin, blood sugar levels rise.

If the cells cannot use all the excess glucose in the blood, a person will have high blood sugar levels. Over time, this could lead to type 2 diabetes and various other health concerns.

Genetic factors may increase the risk of insulin resistance. However, lifestyle factors also make a difference. First, consuming too many calories can trigger weight gain. According to one study in middle-aged adults, weight gain increases the risk of insulin resistance.

However, regular physical activity can counteract these effects. Second, various types of foods may have different effects on insulin resistance and blood sugar levels. A person should follow a balanced diet and prioritize foods high in fiber, protein, and heart-healthy fats.

A doctor or dietitian may provide advice on which foods to eat to maintain steady blood sugar levels. Though a person can develop insulin resistance at any weight, having overweight or obesity may increase the chances of insulin resistance.

People with excess fat around their waist and abdomen, in particular, are at a higher risk of developing insulin resistance. Excess fat around the waist might also relate to chronic inflammation.

This can trigger a wide range of health problems, including insulin resistance. However, body weight is just one factor that may contribute to insulin resistance. Having overweight or obesity does not mean that a person will develop insulin resistance. A person can work with a doctor or dietitian for personalized guidance on whether diet and lifestyle changes may be beneficial.

Not getting enough exercise can affect the way insulin regulates blood sugar levels. According to the American Diabetes Association , physical activity plays a vital role in keeping blood sugar levels steady.

Aim for around 30 minutes of exercise per day, at least 5 days per week. A person can also add more activity to their daily routine by taking the elevator instead of the stairs, going for a walk during their lunch break, or using a standing desk.

It is common in prediabetes, a condition that can progress to type 2 diabetes. Diet plays an essential role in preventing insulin resistance.

Book your appointment at , and start natural treatment to reverse insulin resistance on time. A healthcare practitioner will use several methods to determine whether you are insulin resistant or not. The most accurate indicators are blood tests, which can show high fasting insulin levels, high triglycerides, and low levels of so-called good cholesterol, also known as HDL high-density lipoprotein cholesterol.

Women with any hormone imbalance , including polycystic ovary syndrome PCOS are more prone to developing insulin resistance since their bodies cannot respond to insulin as quickly as they should. Women with PCOS are at a higher risk of insulin resistance if they are over 40, overweight, have high blood pressure, are mostly inactive, and have high cholesterol.

Polycystic ovary syndrome PCOS is a hormonal disorder that occurs in women during their reproductive age. It is characterized by prolonged menstrual periods and the growth of small follicles of fluid on the ovaries.

If untreated, PCOS may provoke severe complications, such as infertility , miscarriage, pregnancy-induced high blood pressure, type 2 diabetes, abnormal cholesterol and triglyceride levels, and various chronic cardiovascular diseases.

Substantial weight gain can worsen the signs of PCOS, and provoke other severe health problems leading to diabetes and insulin resistance. Another common factor that may cause PCOS is insulin.

Excess insulin may increase the production of androgen, a male hormone, causing difficulties with ovulation and worsening the PCOS-related symptoms.

It is vital to start your insulin resistance treatment on time to prevent PCOS and its consequences. High insulin levels may affect your general health and the ability to perform your everyday activities.

Lousy lifestyle habits are what affects insulin the most, which is why insulin sensitivity improvement lies in their change.

Diet, sleep, physical activity, and stress management are the spheres you should improve in order to maintain healthy blood sugar levels and prevent the onset of insulin resistance and type 2 diabetes.

Traditional Chinese Medicine TCM has been recognized as one of the best anti-diabetic treatments. TCM and its therapies, including acupuncture and Chinese herbs, have potent anti-inflammatory effects that help maintain normal insulin levels and reduce stress while encouraging you to start implementing healthier lifestyle habits.

Natural cure for insulin resistance follows the holistic concept that encompasses various therapies focused on achieving optimal well-being. Therefore, it involves a nutrient-rich diet, stress management, exercise, and other techniques that inspire you to live healthily and happily. 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:. A list of herbs for insulin resistance is long but bear in mind that not all the formulas may be adequate for your condition.

Consult a certified Chinese herbalist before you start with the therapy to reduce the risk of side effects and boost the overall healing effect.

Natural supplements for insulin resistance can help maintain optimal glucose levels and boost general health. The following supplements for insulin resistance have proven their efficiency in enhancing insulin sensitivity:.

A diet for insulin resistance should be high in fiber and protein, and low in carbohydrates, trans fats, and processed sugars. It is vital to enrich your diet with vitamins and minerals, especially if you have PCOS or any other hormonal disorder associated with obesity or uncontrolled eating.

An adequate insulin resistance diet plan should consist of the following ingredients and foods:. 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. You can easily reverse insulin resistance if you are cautious of your health and lifestyle.

However, prolonged, natural treatment of insulin resistance is still possible with the following 5 ways to treat insulin resistance naturally:.

Following a sedentary lifestyle while dealing with increased blood sugar levels can cost your life. Experts have witnessed a higher risk of heart disease and nerve damage among diabetics avoiding physical activity.

Take up easily moderate activities like walking, cycling, swimming, yoga, etc. As a pre-diabetic, your insulin resistance diet should be packed with soluble fibres like oatmeal, flaxseeds and fibrous fruits like apples, berries, and plums.

Also, it is important to strictly eliminate fatty food, including fried items, junk food and processed carbs, from your diet. Following a diet that includes food for insulin resistance can help you immensely if you have decided to have a healthy regime. Also, studies reveal that intermittent fasting for insulin resistance is as effective as daily calorie restriction.

Taking set hours of break from food consumption can lower diabetes risk significantly. Controlling insulin resistance becomes more difficult when you are over or underweight. Mostly, obese patients tend to struggle in managing their insulin resistance diet and sticking to workouts.

Obesity can trigger the release of fatty acids, which can worsen insulin resistance. Thus, it is highly important to maintain a healthy body weight with dietary and activity changes.

The more sleep-deprived you are, the more fluctuating your blood glucose levels become. Ensure a good 8-hour sleep cycle around the same time every day to regulate your blood sugar effortlessly. Finally, making small and steady lifestyle changes is essential to regulate blood glucose levels and overall functioning.

Avoid taking too much stress, keep yourself busy doing positive activities like gardening, socialise often, positive self-talk, and do your own chores.

The insulin resistance test is a glucose tolerance test conducted for two hours. You need to fast for at least 10 hours before the test. You first consume a high-glucose beverage before the test. Your blood is taken first, then every 30 minutes for two hours to monitor any changes in insulin and plasma glucose levels brought on by the high-glucose beverage.

Your ab professionals use your test results to determine your level of insulin resistance. The score helps the physician determine if you have insulin resistance and, if so, the degree of it. Your test results arrive in around two weeks.

You have insulin resistance if your score is less than 4. You can also take an Insulin resistance test at home by calling a lab professional for the services.

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What is Insulin Resistance? Besides these common symptoms, you should not overlook the below-mentioned critical insulin resistance symptoms: Constantly Rising Blood Sugar Levels Do not ignore even the slightest increase in your blood sugar levels, especially when the rise is constant month-on-month.

Lower HDL Cholesterol Levels Given the direct correlation between cholesterol and diabetes, it is important to check your cholesterol levels constantly. Higher Blood Pressure Reading Diabetes becomes an open crack for the vulnerable body, inviting a host of conditions, including high blood pressure.

How to Reduce Insulin Resistance? However, prolonged, natural treatment of insulin resistance is still possible with the following 5 ways to treat insulin resistance naturally: Add Exercise to Your Daily Routine Following a sedentary lifestyle while dealing with increased blood sugar levels can cost your life.

Maintain Your BMI Controlling insulin resistance becomes more difficult when you are over or underweight. Ensure a good 8-hour sleep cycle around the same time every day to regulate your blood sugar effortlessly Change Your Lifestyle Finally, making small and steady lifestyle changes is essential to regulate blood glucose levels and overall functioning.

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