Physical activity is among the best ways to improve insulin sensitivity. When you exercise, your muscles use more glucose, which helps lower blood sugar levels. Aim for at least 150 minutes of moderate exercise each week. Here are some options:
– Walking or jogging
– Cycling
– Swimming
– Strength training
Even a short walk after meals can help lower blood sugar levels.
4. Increase Fiber Intake
When it comes to managing blood sugar, fiber is your friend . It slows down the absorption of sugar, preventing spikes in blood sugar levels. Aim for at least 35 grams of fiber per day. Good sources include:
Fruits (especially those with skin, like apples and pears)
Vegetables (like broccoli and spinach)
Whole grains (like oats and brown rice)
Legumes (like beans and lentils)
5. Cut Down on Sugar and Refined Carbs
Reducing your intake of sugar and refined carbohydrates can help improve insulin sensitivity. These foods can lead to rapid spikes in blood sugar. Instead, focus on whole foods and complex carbohydrates, such as:
