Insulin resistance is a condition in which the cells of the body no longer respond effectively to insulin, which leads to raised blood sugar levels. The main causes include genetic factors, obesity, a sedentary lifestyle and poor diet.
Symptoms
Symptoms can include fatigue, hunger, difficulty losing weight, high blood sugar and an increased risk of developing type 2 diabetes.
Natural ways to manage it
Alongside medicines and insulin injections, there are natural methods that can be effective in improving insulin sensitivity and lowering the risk of diabetes. One of the most important is regular exercise: it increases insulin sensitivity by stimulating glucose uptake by the muscles, lowers blood sugar and improves overall metabolic function.
A diet low in processed carbohydrates and sugar and high in fibre, protein and healthy fats can also improve insulin sensitivity and reduce inflammation. Supplements can be a useful part of managing insulin resistance. Here are some of the most effective:
Cinnamon is a natural spice with evidence that it improves how sensitive cells are to insulin and so helps lower blood sugar. It contains a compound called cinnamaldehyde, which mimics the effects of insulin in the body. Cinnamon can also reduce cholesterol levels and inflammation, which makes it an excellent addition to any diet.
Magnesium is a mineral essential to many functions in the body, insulin sensitivity among them. Research shows magnesium can improve insulin sensitivity and reduce the risk of developing diabetes. It is found in many foods, including nuts, seeds and leafy green vegetables. Magnesium supplements are also available, but talk to a doctor before taking them.
Chromium is a mineral important to insulin function. It lowers blood sugar and increases insulin sensitivity in people with type 2 diabetes. Chromium is found in small amounts in many foods, including eggs, Brazil nuts and celery. Supplements are available, but again, consult a doctor first.
Omega-3 fatty acids are essential fats with many health benefits, including reducing inflammation and improving insulin sensitivity. They are found in oily fish such as salmon, mackerel and sardines, and in flaxseed and walnuts. Omega-3 supplements such as fish oil or flaxseed oil are also an option.
Vitamin D matters for many functions in the body, including insulin function. Research shows vitamin D can help reduce insulin resistance by improving the function of the beta cells in the pancreas. The vitamin is synthesised by the skin on exposure to sunlight and can also be taken as a supplement.
Berberine is another natural supplement that improves how sensitive cells are to insulin. It is a compound found in several plants, including goldenseal and Oregon grape. Berberine has been shown to lower blood sugar and reduce inflammation in the body, which makes it an excellent supplement for people with insulin resistance.
Essential oils such as cinnamon oil, ginger and clove can support blood sugar management and improve insulin sensitivity. These oils can be used by diffusion, inhalation or topical application, after consulting a doctor.
It is important to consult a doctor before taking any supplement, especially if you have health problems or take other medicines. Beyond supplements, a healthy lifestyle matters: regular exercise, a balanced diet, enough sleep and less stress. Together these improve insulin sensitivity and reduce the risk of diabetes and other problems linked to insulin resistance.
Read here about the most common vitamin deficiency in type 2 diabetes.
