Reducing insulin levels is a goal that can be difficult to achieve, particularly when someone is diagnosed with a diabetic or pre-diabetic condition. Working towards a lifestyle change is usually the method that yields the best results. Attempting to reduce insulin levels will eventually bring about a lifestyle change, but a concerted effort is required to accomplish this goal. An insulin reducing lifestyle change can be stimulated by working on some simple individual steps that will work together to reduce insulin levels for better health.
Integrating high intensity aerobic exercise into your everyday routine is probably the most effective way to begin bringing down your level of insulin. Jogging, cycling, swimming, or brisk walking are all good methods to reduce insulin levels and can be even more effective when their intensity is increased. Sprinting, rapid cycling, race walking, or swimming for speed at least three times per week for at least 15 minutes is recommended for those who are trying to reduce insulin levels in the body. Resistance exercises that build muscle and reduce fat may be paired with high intensity exercises for enhanced effects.
Close ties have been found between exercise levels and insulin levels. Increasing physical activity levels will naturally lead to better sleep habits. Getting adequate amounts of sleep and creating regularity in sleep habits can promote a decrease in insulin levels. Establishing a routine for both sleep and exercise is a primary key to reducing insulin levels. Relaxation exercises, such as yoga or meditation, may also help.
Next to exercising, diet is the lifestyle factor that has the greatest influence on insulin level fluctuations. Research indicates that consuming five servings or more of dark green leafy vegetables at least five times per week can quell swings in insulin levels. This phenomenon is linked to the high levels of Vitamin K in vegetables like broccoli, Brussels sprouts, and spinach. Making sure that the daily recommended intake of the minerals selenium and chromium are consumed on a daily basis can also help stabilize insulin levels. Oral vitamin supplements containing these minerals can also be successful therapies.
Consuming foods listed in the low glycemic index can help keep insulin levels in check. A diet based on these recommended foods can help the body to regulate glucose levels and insulin production. Eating high-fiber foods is an effective method to reduce the risk of developing diabetes. Medication can also be effective but should be the last line of defense in regulating insulin production in the body. Lowering insulin by natural methods is usually the best course of action.