Khaberni - In discussions of weight gain and blood sugar management, the hormone insulin is often accused and portrayed as an enemy, but the truth is more complicated. The real problem is not insulin itself but "insulin resistance" that makes cells less responsive to it, which leads to increased secretion of insulin and health problems such as weight gain and type 2 diabetes.
Improving insulin sensitivity
In this context, Dr. Amir Khan, a general practitioner in the British National Health Service, said that insulin is a vital hormone that transports sugar from the blood into cells to be used as energy, noting that the problem arises when its level excessively rises, causing cells to stop responding to it. This leads to insulin resistance linked to weight gain, inflammation, type 2 diabetes, heart disease, and fatigue.
The doctor pointed out that insulin sensitivity can be significantly improved through simple and sustained lifestyle changes, offering several tips to enhance insulin sensitivity:
Regular muscle movement
The NHS doctor noted that muscles act as an "insulin sponge," pointing out that during movement, especially strength exercises, brisk walking, or short high-intensity efforts, muscles absorb glucose without needing large amounts of insulin.
He added that we might not need hours at the gym, as continuity is more important than intensity. For instance, a brisk walk for minutes after meals significantly improves health.
Give insulin a break
The doctor emphasized that insulin is designed to rise and fall, not to stay high all day. Therefore, he advises avoiding frequent meals and continuous snacking and focusing on meals containing protein, fiber, and healthy fats, with gaps between meals, which makes the cells more responsive to insulin.
Sleep more and reduce stress
He confirmed that lack of sleep raises the cortisol hormone, which increases blood sugar. Even a few nights of poor sleep can affect insulin sensitivity, hence the advice to focus on good sleep and stress management to better regulate insulin.
Dr. Khan asserts that insulin is not the main culprit, but its excessive strain leads to the breakdown of the system, causing fatigue, weight gain, and long-term metabolic issues. He assures that these simple changes can make a significant difference in improving insulin sensitivity and enhancing overall health.
