How To Improve Insulin Sensitivity Naturally

26 Sep How To Improve Insulin Sensitivity Naturally

Posted at 16:07h in Advice by

Insulin sensitivity is important for overall health, particularly for those with type 2 diabetes. So what is insulin sensitivity? And how can you improve your insulin sensitivity naturally? As a team of nutritionists who specialise in weight loss, we support many of our clients in improving their insulin sensitivity. Here’s what you need to know.

WHAT IS INSULIN?

Insulin is a hormone produced by the pancreas, an organ located in the abdomen behind the stomach. It plays a crucial role in regulating blood sugar (glucose) levels in the body. Insulin acts as a key that allows glucose to enter cells, where it can be used for energy or stored for future use.

WHAT DOES INSULIN DO IN THE BODY?

Here’s a breakdown of the key roles of insulin.

Glucose Regulation. After you eat, your digestive system breaks down carbohydrates from food into glucose, which enters the bloodstream. Elevated blood glucose levels signal the pancreas to release insulin.

Cellular Uptake. Insulin binds to receptors on the surface of cells, particularly muscle, fat, and liver cells. This binding process facilitates the uptake of glucose into these cells from the bloodstream.

Storage and Usage. Once inside cells, glucose can be used for energy production or stored as glycogen in the liver and muscles for later use. This helps maintain blood sugar levels within a normal range.

Reduction of Blood Sugar. Insulin also reduces blood sugar levels by inhibiting the release of glucose from the liver into the bloodstream and by slowing down the breakdown of glycogen into glucose.

WHAT IS INSULIN SENSITIVITY?

Insulin sensitivity is how receptive your cells are to insulin. In people with type 2 diabetes, there is often a reduction in cells sensitivity to insulin. When cells fail to adequately respond to insulin it can result in a reduced uptake of glucose into cells, leading to an increase of sugar left circulating in the blood stream.

There are two main types of diabetes:

Type 1 Diabetes: This autoimmune disease results in the destruction of insulin-producing beta cells in the pancreas. People with Type 1 diabetes are typically diagnosed early in life and require lifelong insulin therapy to manage their blood sugar levels.

Type 2 Diabetes: In type 2 diabetes, the body’s cells become resistant to the effects of insulin. The pancreas may also not produce enough insulin to meet the body’s needs. Type 2 diabetes is often diagnosed later in life and is associated with obesity, poor diet and physical inactivity. Type 2 diabetes can often be well managed through diet and lifestyle changes as well as medication. Doctors typically prescribe medications like Metformin which improve insulin sensitivity and thus reduces blood sugar levels.

HOW CAN YOU IMPROVE INSULIN SENSITIVITY?

Improving insulin sensitivity is important for overall health, particularly for individuals who have, or are at risk of developing, insulin resistance or type 2 diabetes. Enhanced insulin sensitivity can help your body use insulin more effectively to regulate blood sugar levels. Here are the key strategies we recommend to improve insulin sensitivity:

Maintain a Healthy Weight. Achieving and maintaining a healthy body fat percentage is one of the most effective ways to improve insulin sensitivity. Losing excess body fat, especially around the abdomen, can significantly enhance insulin sensitivity.

Regular Physical Activity. Engaging in regular exercise, including both aerobic (cardio) and strength-training activities, can improve insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises two to three times per week.

Balanced Diet. Consume a balanced diet based on whole foods, including vegetables, lean proteins, and healthy fats. Limit your intake of refined carbohydrates and sugars, as these can contribute to insulin resistance.

Control Carbohydrate Intake. Pay attention to the type and quantity of carbohydrates you consume. A period of time on a very low carbohydrate (keto) diet can be beneficial for improving insulin sensitivity. If you do consume carbohydrates, focus on complex, unrefined carbohydrates with a low glycemic index (GI), which have a lesser impact on blood sugar.

Healthy Fats. Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, as they can positively affect insulin sensitivity.

Portion Control. Be mindful of portion sizes to avoid overeating, which can lead to weight gain and decreased insulin sensitivity.

Optimal Sleep. Ensure you get enough quality sleep each night. Lack of sleep can negatively impact insulin sensitivity.

Stress Management. Practice stress-reduction techniques, such as meditation, yoga, deep breathing, or mindfulness, as chronic stress can contribute to insulin resistance.

Hydration. Stay well-hydrated, as dehydration can affect blood sugar levels and insulin sensitivity.

Moderate Alcohol Intake. If you consume alcohol, do so in moderation, as excessive alcohol intake can impair insulin sensitivity.

Monitor blood sugar. If you have diabetes or are at risk of insulin resistance, monitor your blood sugar levels regularly to track changes and adjust your lifestyle accordingly. Many people find that using a continuous glucose monitor can help them better manage their blood sugar and improve their insulin sensitivity.

Improving insulin sensitivity through these lifestyle changes can have a significant impact on your overall health and reduce the risk of developing type 2 diabetes and other related health issues. It’s important to remember that individual responses to these strategies may vary, so working with a healthcare professional can help tailor a plan that suits your specific needs and goals.

WORK WITH US

We are a team of qualified nutritionists who specialise in weight loss. We work with many clients to support them in improving their blood sugar control and insulin sensitivity. Working with us can support you in overcoming your weight challenges, achieving your desired weight and maintaining it long term. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a qualified nutritionist and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

To enquire about working with Sarah, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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