What is insulin? Insulin is one of the most important of all hormones that your pancreas does produce. The functions of insulin are something that are numerous in approach. One of its key functions is to permit your cells to take in sugar away from the blood to make for energy. Nonetheless, the presence of far too much insulin in one’s body, is something that can lead to a person getting possible serious health problems. Read this article and learn how to lower insulin levels naturally with these 14 easy tips.
If you have far too high levels of insulin, which is called hyperinsulinemia, it is something, which can be associated with the development of other things. What are these other things? They are no other than obesity, heart disease, and also cancer.
The presence of too much insulin the blood can make the cells become resistant. The resistance is to the outright effect of insulin’s effects on them in general. It is something that can make for lots of not so great health issues that no one want does want in reality.
What happens when you become resistant to insulin? The answer is clear. It will cause the pancreas to create more and more insulin that your body can’t use or doesn’t need. An overabundance of insulin isn’t a good thing for the human system. Why is that? Because it creates a vicious cycle that will never end. What this vicious cycle is all about is something that no one wants to happen to his or her health.
So how to control insulin levels? The following list is some good and working ways to help lower your blood sugar levels down. Please do use them if you need them. As they can become the difference for you health-wise, if you do have high insulin levels, and need them to come down on their own naturally.
How to Lower Insulin Levels Naturally?
1. Make Sure To Get The Right Type & Amount of Protein
If you want to be able to control your weight, as well as, for your insulin levels. One of the best of all ways is this. You should consume an adequate amount of protein at meals which is beneficial for good health. Nonetheless, if you eat too much protein, and not the right kind of proteins. They can become the very thing to stimulate insulin production, and this in turn will lead to, the muscles taking up amino acids. It will then lead to higher insulin levels. Whey and casein protein that are in dairy products can do this. Do make sure to get the right types of protein.
2. Eat Plenty of Fatty Fish
There are tons of reasons why one should consume lots of fatty fish. What are some of them? First of all, this kind of fish does provide high quality protein, and are by far the best way to get at an awesome source of omega-3 fats that are long-chain in the description. What are some perfect examples of fatty fish that does the trick? They are no other than sardines, salmon, anchovies, herring, and mackerel. The eating of fatty fish can also help to reduce insulin levels as well.
3. Drink Lots of Green Tea
Green tea is surely one healthy type of beverage to drink a lot. Green tea contains lots of key anti-oxidants that are good for health. One of these anti-oxidants is called epigallocatechin or EGCG for short. There are numerous studies that clearly state that this anti-oxidant does help to lessen insulin levels and increase insulin sensitivity.
4. Try To Lose Some Belly Fat
Belly fat, which is also known as being visceral, is a very thing that is often linked to lots of health ailments. When your body carries too much fat around the abdominal region, it can prove to promote inflammation, and another thing that it can lead to is the development of insulin resistance. Insulin resistance is the very thing that leads to one getting hyperinsulinemia. There are several ways that a person can lose their belly fat and they are through just doing some form of exercise and eating less or a combination of both.
5. Make Sure To Eat Lots More Soluble Fiber
Soluble fiber is one thing that does indeed promote a number of amazing health benefits. Some of the health benefits associated with the consumption of soluble fiber are weight loss and helping to get blood sugar levels down. What soluble fiber does is to absorb water and form a gel. What this special gel does is clear and that is to slow down any movement of food that goes into the digestive tract. Soluble fiber is in many food sources. Some of them are green peppers, broccoli, asparagus, lettuce, avocados, and snap beans for example.
6. Do Try Intermittent Fasting On For Size
One way that is becoming more popular as a means of weight loss is called intermittent fasting. Intermittent fasting is almost as effective at reducing insulin levels, as it probably would be, if it were some form of daily calorie restriction. Intermittent fasting can be done with either liquid or solid meals.
7. Refuse To Do Sedentary Behavior
A big thing that encourages higher insulin levels is remaining inactive and not doing any kind of exercise to get the body up and moving. If you would like to lessen your insulin levels, one of the best ways is clear, and that is to get some form of active lifestyle together and going for yourself. If you just get up and walk around after a meal, as opposed to just sitting down and staying still, you are actually helping your insulin levels not to spike up after having a meal. Walking is just one way to help get your body going and be active. It is also good exercise to get more fit and lose some body fat.
8. Make Sure To Avoid Any Refined Carbs
One thing that is truly good at raising one’s insulin levels in a big way is no other than the consuming of foods and things that do contain refined carbs of any kind. Therefore, do make sure to stay away from any refined carbs, because it can be the difference between having lower insulin levels as opposed to much higher ones in essence. The reason that refined carbs do this is clear. Refined carbs are digested faster and absorbed quicker. You should only endeavor to eat whole foods that are slow digesting in the description.
9. Add Some Healthy Cinnamon To Food & Beverages
Cinnamon is far more than just a delicious spice that is nice. It is also a very healthy element where health is concerned and has lots of awesome health promoting type anti-oxidants in it. Do add a dab of cinnamon, roughly about 1.5 teaspoons of it, to foods or beverages and watch as your insulin sensitivity increases and your insulin levels will start to decrease. Cinnamon has been shown in many studies to have health benefits that are known for lessening insulin levels and making insulin sensitivity a whole lot better on the average.
10. Do Some Form of Regular Exercise As Much As Possible
One of the most powerful of all insulin lowering effects is this. What is it? It is no other than engaging in some form of physical activity on a regular basis. Any form of routine physical activity or exercise is the very thing to help a person get their insulin blood levels down a great deal. Physical exercise can take on many forms from walking to jogging to beyond. However, according to research, there are two forms of exercise that have been shown to lower blood sugar levels in a successful way. What are these two forms of exercise? They are no other than aerobics and higher intensity interval training. What aerobics does do is obvious. It is able to increase insulin sensitivity in those people who either have Type 2 Diabetes or are obese on the average. Resistance training is very good at decreasing high insulin levels in older adults and those who are sedentary in the description.