How to Improve Insulin Sensitivity
By Dr. Akash N. Shah +2 more
Last updated: Mar 26, 2025 Published on: Mar 21, 2025
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By Dr. Akash N. Shah +2 more
Table of Contents
Insulin is a hormone secreted by the pancreas that plays an important role in balancing blood sugar levels. It is taken up by body cells to utilise the glucose supplied by food for generating energy.
Insulin sensitivity, in simple words, is the ability of body’s cell to respond to insulin. When sensitivity is high, the body utilises sugar from the blood effectively and maintains the blood sugar balance. When insulin sensitivity reduces, the body is unable to control the blood sugar levels, eventually leading to Diabetes mellitus (DM)1,2.
Diabetes is a common disease worldwide and its prevalence in India is reported to be a whopping 11.4%, according to a latest ICMR study.3 Diabetes has 2 major types, type 1 and type 2. While both these types lead to increased blood sugar levels and associated systemic complications, type 2 is more commonly caused by reduced insulin sensitivity2.
In this blog, we will discuss in detail about insulin sensitivity, its relation to diabetes and how to improve insulin sensitivity naturally.
Insulin sensitivity is how well your body responds to insulin. It helps the organs to use sugar efficiently for energy production and prevent harmful side effects of elevated blood sugar levels. After eating, insulin is released by the pancreas to help the organs utilise glucose (sugar). It helps the muscles, and the adipose tissue (fat) use the available sugars for energy production and stops the liver from making more glucose2.
If the insulin sensitivity decreases, blood sugar levels can rise along with an increase in blood pressure and cholesterol. If left untreated it can result in metabolic syndrome, liver disease and type 2 diabetes2.
Improving insulin sensitivity, meaning enhancing the ability of your body tissues to utilise blood glucose more effectively, can help avoid complications like heart and liver diseases and diabetes. Let’s see how improved insulin sensitivity can offer several health benefits:
Improving insulin sensitivity allows the body to utilise glucose more efficiently. This prevents its accumulation in the blood and reduces the need for higher insulin production by the pancreas, which can lead to diabetes. Therefore, improving insulin sensitivity can potentially prevent the development of diabetes4.
Improving insulin sensitivity may help lower the risk of developing complications from diabetes such as diabetic retinopathy (diabetes eye disease)), diabetic neuropathy (damage to the nerves) and diabetic kidney disease5.
Improving insulin sensitivity may support blood pressure regulation, promote healthy cholesterol levels, fight oxidative stress and inflammation that result in damage to the blood vessels and heart, thereby improving the overall cardiovascular health6.
It has been found that low insulin sensitivity, which causes hyperinsulinemia (high blood insulin levels) may promote tumour growth. Factors like metabolic syndrome and inflammation that are more evident with hyperinsulinemia contribute to this phenomenon7. Improving insulin sensitivity can potentially avoid these cancer-causing effects, although further large-scale research is needed to prove this benefit.
Improving insulin sensitivity reduces the risk of complications due to several related illnesses that are found to be associated with this condition such as obesity, metabolic syndrome and PCOD (polycystic ovarian syndrome, condition cause menstrual irregularity and fertility issues). Controlling these conditions can help enhance your self-confidence and overall life quality8.
Therefore, improving insulin sensitivity is essential for balancing the blood sugar levels. It helps by enhancing glucose utilization by the body, thereby reducing the risk of diabetes, obesity, cardiovascular disease, and metabolic syndrome. Giving importance to lifestyle changes that promote insulin sensitivity can lead to long-term health benefits and an improved quality of life.
When the insulin sensitivity weakens, it means that insulin resistance is occurring. Insulin resistance can be defined as a weak response of the body cells to insulin This means that with insulin resistance, your tissues, typically the liver, skeletal muscle, and fat tissues become tolerant to insulin’s action. To compensate for this, more and more amounts of insulin are secreted by the pancreas for effective utilisation of glucose in the body, causing hyperinsulinemia. When this phenomenon continues, the insulin producing pancreatic cells ultimately wear out, causing reduction in insulin secretion which ultimately leading to high blood sugar levels4,9.
So basically, you can say that insulin sensitivity and resistance are opposites on the spectrum of insulin action and work in a see-saw manner. When sensitivity decreases, resistance increases and vice-versa.
Following are some common causes of insulin resistance:
The signs and symptoms of insulin resistance are:
If the condition advances, symptoms of diabetes such as frequent urination, fatigue, weight loss, delayed wound healing may be observed9. It is essential to understand that for a prolonged period of time, usually there are no obvious symptoms.
You may be at an increased risk of developing insulin resistance in the following situations:
If you are wondering how to increase insulin sensitivity naturally, the following may help:
Mediterranean diet which is a plant-based diet is found to improve insulin sensitivity. This diet includes healthy fats (olive oil), fruits and vegetables, whole grains, lean proteins, and a restriction of red meat, drinks with added sugars and processed foods10 11,12.
Various supplements such as magnesium and chromium are crucial for body functions. Magnesium is required along with insulin for efficient use of glucose in the body. Research suggests that taking magnesium and chromium supplements can reduce insulin resistance and improve sensitivity13,14. Although, these should always be taken under your doctor’s guidance.
A structured exercise program can be effective in reducing insulin resistance and improving quality of life in patients with type 2 diabetes15. Regular aerobic training and resistance training helps improve insulin sensitivity. High-intensity interval training (HIIT) can offer maximum benefits in adults with diabetes. Combining endurance activity with resistance training may show greater improvements in insulin sensitivity16.
ADA (American Diabetes Association) recommends reduction of 5 to 7% body weight for pre diabetic individuals who are overweight or obese. Once stored fat is used for energy, it lowers fat buildup in the body. This helps improve insulin sensitivity and lower insulin resistance, thereby reducing the risk of developing type 2 diabetes17.
Studies support the evidence of relationship between stress and insulin resistance. When you are stressed, your body releases some hormones (cortisol and adrenalin) that can increases blood sugar levels and insulin resistance. Following relaxation techniques such as, deep breathing, meditation and yoga may help improve insulin sensitivity18.
SNS (sympathetic nervous system) plays a crucial role in the level of circulating insulin. Sleep has a suppressive effect on the SNS. An increase in 1 hour of sleep in the night can have a positive impact on insulin sensitivity and reduce the risk of diabetes19.
If you notice signs of low insulin sensitivity or have risk factors, it’s important to see your doctor. According to the ADA, the following guidelines can help you decide when to seek medical advice.
Individuals who are 45 years or older who don’t have any pre-existing symptoms are recommended to undergo screening every 3 years20.
To sum it up, insulin sensitivity refers to how body cells respond to insulin. High sensitivity means the body uses glucose more efficiently, while low sensitivity leads to an increase in blood sugar levels, which can pose a risk factor for type 2 diabetes. Also, if the insulin sensitivity reduces, you may be at risk of various other health conditions including cardiovascular diseases, PCOD and metabolic syndrome. There are various organic ways that may help to improve insulin sensitivity like dietary modifications, incorporating physical activity, reducing stress, and improving the quality of sleep. Following these along with your doctors advise may not only help prevent diabetes but also potentially avoid other medical problems and improve your overall quality of life.
There are certain medications which might help you with improvement in insulin sensitivity, however, medications may be taken only after consulting with expert doctors.
Also Read: Living with Diabetes in India
Insulin sensitivity is a key factor for normal body function, the development of disorders or diseases, and their management. Fairly high insulin sensitivity is beneficial for maintaining optimal blood glucose levels and a healthy lifestyle21.
A sedentary lifestyle, physical inactivity, nutritional imbalance, aging and prolonged intake of certain medications can lead to insulin resistance4.
Foods with low glycaemic index, high protein and high-fibre content can help improve insulin sensitivity22. In addition, some natural extracts like cinnamon may also improve insulin sensitivity in adults24. Berry fruits like cranberries, blueberries, raspberries, and strawberries can also be potentially beneficial for improving insulin sensitivity25.
A structured exercise training program helps improve insulin sensitivity by increasing the expression of proteins that transport insulin receptors in the muscles. This helps in the facilitation of glucose uptake by the muscles, thereby balancing blood sugar levels26.
The simplest method to measure insulin sensitivity is the oral glucose tolerance test (OGTT). For a more accurate assessment, the glucose clamp method is used. This tests measures insulin secretion and response at a particular blood sugar level when insulin is infused intravenously3. Many of the times a clinical judgement by an expert doctor is sufficient to estimate the level of insulin sensitivity and formulate initial plan of action.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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