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Last updated on October 5th, 2023
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Overview
In today’s fast-paced world, maintaining optimal insulin levels has become ever more important for overall health and well-being. Insulin, a hormone produced by the pancreas, plays a critical role in regulating blood sugar levels. Understanding the insulin normal range, managing insulin levels, and addressing high insulin levels and low insulin levels are key factors in preventing various health complications. This article explores 15 ways to help you effectively lower your insulin levels and promote a balanced lifestyle. If you want to know how to decrease insulin level, prevent type 2 diabetes, or enhance your metabolic health, these below-stated ways provide valuable insights into achieving your goals.
Ways To Lower Your Insulin Levels
Once you realize your insulin levels are too high, you require doing something to reduce them. So, here are 15 things you can do to lower your serum insulin levels:
1. Stay Active Throughout the Day
Regular physical activity offers a highly effective natural approach to decreasing insulin levels, particularly beneficial for people with elevated body weight or a diagnosis of type 2 diabetes. Although all types of exercises provide benefits, studies propose that continuous aerobic exercise may have a higher impact on insulin control than HIIT workouts. Aerobic exercises incorporate any form of cardiovascular activity that elevates your heart rate and breathing.
Cardiovascular exercises involve a huge range of options, from a brisk walk or a lengthy run to joining friends for a spirited Zumba class. Regardless of one’s preference, one must aim to incorporate a minimum of 30 to 60 minutes of cardio each day, ideally, or several times per week.
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2. Limit Your Carbs
All of us enjoy tasty dishes like pasta, biryanis, and potato crisps. But these foods with lots of carbs can actually cause more harm than good. Carbs make your blood sugar and insulin levels go up by a lot. Many studies have shown that it’s a good idea to eat fewer carb-rich foods to lower your fasting insulin level and keep your blood pressure in check. Instead, you can choose to have a diet that’s low in carbs but has lots of healthy stuff like fiber, vegetables, beans, fish with omega 3 fatty acids, and nuts.
Carbs are what makes your insulin levels go up the most. So, if you have a problem with your body’s insulin, eating fewer carbs could make your insulin levels drop a lot.
Read More: Indian Diet for Diabetes Reversal.
3. Watch Your Protein Consumption
Having a good amount of protein is healthy for making insulin, but having too much can be a problem. Protein makes your body produce insulin. So, a protein-packed diet means high insulin levels. Some proteins, like the ones in fish with Omega 3 fats, tofu, soybeans, lentils, and beans, are helpful in bringing down insulin levels. But not all proteins are the same.
Proteins in red meats like pork, beef, and venison can do more harm than good. Also, be careful with protein powders that have whey and casein because they make your body produce more proteins, which can make your insulin levels go really high and become risky.
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4. Control Portion Sizes
Sometimes, people wonder why their insulin levels don’t get better even if they eat well and have a healthy routine. The reason is that you also need to be careful about how much food you eat at once. When you eat too much in one meal, your body makes extra insulin from your pancreas. Too much insulin can cause a problem called ‘hyperinsulinemia,’ especially if you’re carrying extra weight or have trouble with insulin.
If you eat less food and have smaller portions, your body becomes better at using insulin, and your insulin levels can go down. It’s important to eat smaller portions to keep your insulin healthy, no matter what kind of diet you follow.
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5. Say Goodbye to Sugar
If your insulin level is high, it’s important to eat less sugar and fewer carbs. Eating too much sugar makes your blood sugar go up, and this can make it harder for your body to use insulin over time. Also, research has found that eating too many sugary things like candy can make your insulin levels go up even more, and you might gain weight too. So, it’s a good idea to cut back on sugary foods.
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6. Boost your Fiber Intake
Another effective way to lower your serum insulin levels is by eating more fiber. Fiber is a special kind of food that helps your body in many ways. When you eat foods high in fiber, like vegetables, fruits, whole grains, and beans, your body digests them slowly. This slow digestion means that sugar enters your blood more gradually, and your body doesn’t need to release as much insulin.
Fiber also helps you feel full and satisfied after eating, which can prevent overeating and keep your blood sugar and insulin levels stable. It’s like a friendly helper that keeps everything balanced inside your body. So, if you want to take control of your fasting insulin levels, make sure to add more fiber-rich foods to your meals and snacks.
Read More: How To Stimulate Your Pancreas to Produce Insulin Hormones in the Body?
7. Include Cinnamon
Research suggests that cinnamon may help improve insulin control. Adding cinnamon to your diet might help you manage your blood sugar better. Cinnamon isn’t just a flavorful addition to your meals; it has a special ability to improve how your body uses insulin. When you eat foods with cinnamon, it can make your cells more sensitive to insulin, which means your body can use insulin more effectively. This can lead to lower insulin levels, which is a good thing for your overall health.
So, consider sprinkling cinnamon on foods or take it as a supplement; but only after speaking to a healthcare provider.
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8. Add in Healthy Fats
Healthy fats, like the ones found in avocados, olive oil, nuts, and fatty fish such as salmon, contain special nutrients that can improve your body’s sensitivity to insulin. This means your cells can better respond to insulin’s signals, which helps keep your blood sugar levels stable.
These fats also play a role in making you feel full and satisfied after meals, which can prevent overeating and fluctuations in insulin. Eating a variety of nutrient-rich foods, staying active, and consulting with a healthcare professional can all contribute to maintaining optimal insulin levels and overall well-being.
Read More: What Is Type 2 Diabetes Management?
9. Limit the intake of Processed Foods
When aiming to lower your insulin levels, one important step is to cut back on processed foods. These are foods that often come in packages, cans, or boxes and are loaded with added sugars, unhealthy fats, and artificial ingredients.
Processed foods can cause rapid spikes in your blood sugar and insulin levels due to their high sugar and refined carbohydrate content. This puts extra stress on your body’s insulin response. By reducing your intake of these foods, you can help keep your fasting insulin more stable.
Instead of relying on processed snacks and meals, opt for whole, unprocessed options. Fresh fruits, vegetables, lean proteins, whole grains, and nuts are excellent choices. Not only do these foods provide better nutrition, but they also promote steady blood sugar levels and support your body’s natural insulin balance.
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10. Stay Hydrated
Did you know that staying hydrated can have a positive impact on your insulin levels? It’s true – drinking enough water is not only good for quenching your thirst, but it can also help your body maintain balanced blood sugar levels.
When you’re well-hydrated, your body is better equipped to regulate glucose (sugar) in your bloodstream. This can lead to improved insulin sensitivity, which means your cells respond better to insulin’s signals. As a result, your body can use glucose more effectively and maintain steady energy levels.
Aim to drink water throughout the day, and consider making water your go-to beverage. Avoid sugary drinks like sodas and excessive amounts of fruit juices, as they can contribute to insulin spikes. Herbal teas and infused water with slices of fruits or herbs are also refreshing choices. By keeping yourself hydrated, you’re not only supporting your overall health but also giving your body a helping hand in maintaining optimal insulin function.
Read More: Best Vegetable with Low Glycemic Index for Diabetics.
11. Try Intermittent Fasting
Intermittent fasting is a way of eating that might help you manage your insulin levels and support your overall health. Intermittent fasting involves cycling between periods of eating and fasting. During the fasting periods, your body gets a chance to use up stored sugar for energy. This can lead to improved insulin sensitivity because your cells become more responsive to insulin’s signals.
There are different ways to do intermittent fasting, so you can choose a method that fits your lifestyle. Some people fast for 16 hours and eat during an 8-hour window each day, while others might choose to fast on certain days of the week. Before you start, it’s important to talk to a healthcare professional, especially if you have any underlying health conditions. Intermittent fasting might not be suitable for everyone.
Read More: Chart For Normal Blood Sugar Levels for Adults with Diabetes
12. Lose Weight
If you’re looking to lower your serum insulin levels, shedding some extra weight can be a powerful strategy. Maintaining a healthy weight plays a crucial role in managing insulin sensitivity and overall metabolic health.
When you carry excess weight, your body might struggle to use insulin efficiently. Losing weight can help your cells become more responsive to insulin’s signals, leading to better blood sugar control. Making smart dietary choices, staying active, and practicing portion control can all contribute to weight loss. Focus on incorporating nutrient-rich foods, such as vegetables, lean proteins, and whole grains, while cutting back on processed and sugary foods.
Remember, losing weight is a gradual process that requires commitment and patience. Set achievable goals, celebrate small victories, and seek support from healthcare professionals or wellness experts if needed. By working toward a healthier weight, you’re taking a significant step toward achieving balanced insulin levels and improving your overall well-being.
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13. Manage Stress Levels
When you’re under stress, your body can release hormones that cause your blood sugar to rise, leading to higher serum insulin levels.
Finding effective ways to manage stress can have a positive impact on your insulin health. Engaging in relaxation techniques like deep breathing, meditation, or yoga can help lower stress hormones and promote better insulin sensitivity. Regular physical activity is another great stress-buster. Exercise releases feel-good chemicals in your brain that can help reduce stress and improve your body’s response to insulin.
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14. Sound Sleep
Getting enough sleep isn’t just important for feeling rested – it also plays a role in keeping your insulin levels in check.
When you don’t get adequate sleep, your body can become less sensitive to insulin, which means your blood sugar levels might go up. Over time, this can lead to imbalanced insulin levels and an increased risk of health issues.
Strive for 7-9 hours of quality sleep each night. Creating a bedtime routine, keeping your bedroom comfortable and dark, and limiting screen time before bed can all help you get better sleep.
Read More: Top 6 Dry Fruits For Diabetics.
15. Stay Informed
Make it a habit to keep track of your blood sugar levels and have regular check-ins with a healthcare expert to evaluate your insulin levels. Staying informed about your current situation can provide valuable insights to help you keep your insulin in a healthy range.
Thus, maintaining balanced serum insulin levels is vital for overall health and well-being. High serum insulin levels can lead to insulin resistance, weight gain, and an increased risk of chronic diseases.
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Key Takeaway
Lowering insulin levels involves adopting a holistic approach that combines dietary modifications, physical activity, stress management, and lifestyle changes. If your healthcare provider has recommended you to find ways to reduce your insulin levels, they would probably have a plan to help you achieve that goal. Decreasing the consumption of sugars and carbs, including more and more nutrient-rich and fibrous foods, doing regular physical activity, and occasionally supplementing with organics like cinnamon or green tea may help you get on track and stay there until you accomplish that goal.
Also, it is important to prioritize whole foods, reduce processed and sugary items, and incorporate fiber-rich choices. Adequate sleep, stress reduction, and consulting healthcare professionals are essential for achieving balanced insulin levels. Regular serum insulin test and guidance from healthcare professionals are crucial for personalized and effective management. Remember, gradual and consistent changes can lead to healthier insulin levels and improved overall well-being.
Read More: What is Glycemic Index And To Calculate?
FAQs
When insulin levels are high, it can lead to insulin resistance, weight gain, increased risk of type 2 diabetes, metabolic syndrome, cardiovascular issues, inflammation, and hormonal imbalances. Addressing high insulin levels through lifestyle changes is important for reducing these risks and promoting better health. Control insulin by maintaining a balanced diet, limiting refined carbs and sugars, increasing fiber intake, staying physically active, managing stress, ensuring sufficient sleep, and exploring strategies like intermittent fasting with healthcare guidance. Lower 15 ways to lower your insulin levels by choosing a balanced diet, avoiding refined carbs and sugars, increasing fiber intake, staying active, managing stress, prioritizing sleep, and considering intermittent fasting under professional guidance. To reduce insulin, focus on a balanced diet low in refined carbs and sugars. Include fiber-rich foods, exercise regularly, manage stress, and consider intermittent fasting. Consult a healthcare professional for personalized guidance. The serum insulin normal range, also known as the normal reference range, for fasting insulin levels can vary slightly depending on the laboratory and measurement units used. However, in general, a fasting serum insulin level in the range of about 5 to 20 (µIU/mL) is often considered within the normal range. A high insulin level, also known as hyperinsulinemia, occurs when the pancreas produces an excessive amount of insulin in response to elevated blood sugar levels. This can happen due to factors such as insulin resistance, obesity, a diet high in refined carbohydrates and sugars, and certain medical conditions. To lower insulin levels, focus on a balanced diet with fewer refined carbs and added sugars. Include fiber-rich foods, lean proteins, and healthy fats. Stay physically active, manage stress, and prioritize adequate sleep. Consider intermittent fasting and consult a healthcare professional for personalized guidance. What happens when insulin levels are high?
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Last Updated on by Dr. Damanjit Duggal
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