We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

How do I Reduce Insulin Levels?

By April S. Kenyon
Updated Feb 15, 2024
Our promise to you
WiseGeek is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At WiseGeek, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject-matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

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.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
By anon166298 — On Apr 07, 2011

What the hell is 'high intensity aerobic exercise'? That statement makes no sense. Any exercise that could be deemed 'high intensity' will be, by its very nature, primarily anerobic.

Studies suggest the most effective method to to combat insulin resistance is actually high intensity resistance training.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.