How to Improve Insulin Sensitivity

“Insulin helps move sugar from the bloodstream into the cells,” says Jacob Kohlenberg, MD, an assistant professor of medicine at the University of Minnesota Medical School in Minneapolis. “A person who is insulin sensitive will require less insulin to move sugar from the bloodstream into their cells than somebody who has impaired insulin sensitivity, which is also known as insulin resistance.”

• Type 2 diabetes
• Metabolic syndrome
• Heart disease
• Hypertension
• Metabolic dysfunction–associated steatotic liver disease
• Kidney disease
• Neuropathy
• Retinopathy
• Dementia and cognitive decline

Healthy lifestyle changes, as well as medications, can prevent or reverse insulin resistance. If you can boost your insulin sensitivity, your blood sugar will become steadier and easier to manage, slowing the progression of diabetes and improving your long-term health.

“Decreased insulin sensitivity is tightly linked with overweight and obesity,” says Joshua J. Neumiller, PharmD, CDCES, the president of healthcare and education at the American Diabetes Association. “For this reason, achieving and maintaining weight management goals is a cornerstone of type 2 diabetes management.”

“Weight loss recommendations should be personalized to fit your lifestyle, likes, and dislikes,” says Deena Adimoolam-Gupta, MD, an endocrinologist and diabetes specialist in New York City. “If you have prediabetes or type 2 diabetes due to insulin resistance, dietary changes such as limiting simple sugars and carbohydrates will help with weight loss and blood sugar control.”

“It’s important, especially for people who may have chronic health conditions, to talk to their healthcare providers before starting an exercise program to make sure that it's safe for them,” says Dr. Kohlenberg.

Ultimately, people with diabetes who have insulin resistance will need to experiment with different dietary plans and strategies to find the combination of foods that works best for them.

“There is no one specific diet for all people with reduced insulin sensitivity,” says Dr. Neumiller. “But eating patterns should emphasize nonstarchy vegetables, whole fruits, lean proteins, whole grains, nuts and seeds, and low-fat dairy or nondairy alternatives. Consumption of red meat, sugar-sweetened beverages (such as soda), and refined or processed foods should be minimized and eaten in moderation.”

“Insufficient and poor-quality sleep has been linked to reduced insulin sensitivity,” says Neumiller. “Getting seven to eight hours of quality sleep (uninterrupted, consistent) can help improve insulin sensitivity, blood glucose levels, and even blood pressure.”

If you struggle to fall or stay asleep, Kohlenberg says to set a regular sleep and wake schedule, be mindful of the timing of caffeine intake, keep your bedroom dark and quiet, and avoid screen time before bed. If those adjustments don’t help, you may want to consider cognitive behavioral therapy or sleep medications.

“For some people with sleep issues, medication may be beneficial,” says Kohlenberg. “Definitely consult with your healthcare provider if that's something that you're considering.”

“Psychological stress leads to the release of hormones such as adrenaline and cortisol that directly promote insulin resistance or reduced insulin sensitivity,” says Kohlenberg. “Chronic stress also has been shown to increase the risk for type two diabetes.”

Stress management is easier said than done, but Kohlenberg says there are many routes to achieving a calmer state of mind. Regular self-care practices and the same behavioral modifications that help you lose weight, particularly a healthy diet and more exercise, can help protect your blood sugar levels from the effects of chronic stress.

If you struggle with insulin resistance, it may be time to talk to your healthcare professional about adjusting your medications or trying new ones. Kohlenberg says finding the right medication plan to improve insulin sensitivity can depend on someone’s age, weight, medical history, and other medical conditions they may have.

“All of these factors play a role in selecting a medication plan,” he says.

Sometimes, a combination of medications can be more effective than using just one, and Kohlenberg says switching medications can also help people find what works best for them.

“If someone has side effects or doesn't tolerate one particular medicine or one class of medications, we can find another medication class or even another medication in the same class that is well tolerated.”

• Insulin sensitivity refers to how well your body responds to insulin, which is the hormone that regulates blood sugar. Good insulin sensitivity means your body requires less insulin to move glucose from the bloodstream into the cells, where it’s converted into energy.
• Insulin resistance is a condition where your cells don’t respond normally to insulin, leading to higher blood sugar levels and a higher risk of diabetes and other serious health conditions. Improving insulin sensitivity prevents this from happening.
• Several lifestyle factors, including regular exercise, weight loss, a healthier diet, quality sleep, and improvements to mental health can help improve insulin sensitivity and help you manage your diabetes symptoms more effectively.
• If you’re struggling with insulin resistance, adjusting your medications may help. Drugs such as metformin and GLP-1 receptor agonists can also improve insulin sensitivity, lowering and steadying your blood sugar measurements.