Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. Insulin resistance, a condition where the body’s cells stop responding to insulin, can lead to high blood sugar levels and ultimately, type 2 diabetes.

Here are 10 tips to boost insulin sensitivity and prevent diabetes:.

1. Exercise Regularly

Regular exercise can increase insulin sensitivity by helping the body use insulin more effectively. Try to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include brisk walking, cycling, or swimming.

2. Eat a Healthy Diet

A healthy, balanced diet consisting of whole foods such as fruits, vegetables, whole grains, and lean proteins can improve insulin sensitivity. Avoid sugary and processed foods, which can lead to insulin resistance.

3. Maintain a Healthy Weight

Being overweight or obese is a risk factor for insulin resistance and type 2 diabetes. Losing weight and maintaining a healthy weight can help improve insulin sensitivity.

4. Get Enough Sleep

Lack of sleep can disrupt the body’s hormone balance, including insulin. Aim for 7-8 hours of quality sleep each night to improve insulin sensitivity and overall health.

5. Control Stress Levels

Chronic stress can increase blood sugar levels and insulin resistance. Try activities such as yoga, meditation, or deep breathing to help manage stress levels.

6. Limit Alcohol Consumption

Excessive alcohol consumption can lead to insulin resistance and type 2 diabetes. Limit your intake to no more than one drink per day for women and two drinks per day for men.

7. Quit Smoking

Smoking can increase the risk of insulin resistance and type 2 diabetes. Quitting smoking can improve overall health and insulin sensitivity.

8. Take Supplements

Some supplements such as magnesium, chromium, and alpha-lipoic acid have been shown to improve insulin sensitivity. However, always consult with a healthcare professional before taking any new supplements.

9. Stay Hydrated

Drinking enough water can help improve insulin sensitivity. Aim for at least eight glasses of water per day.

10. Monitor Blood Sugar Levels

Maintaining healthy blood sugar levels can help improve insulin sensitivity and prevent complications from diabetes. Monitor blood sugar levels regularly and work with a healthcare professional to manage blood sugar levels.