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How do I Reduce Insulin Levels?

April S. Kenyon
April S. Kenyon

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.

Eating a low-glycemic diet may help to reduce insulin levels.
Eating a low-glycemic diet may help to reduce insulin levels.

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.

A diet that revolves around vegetables and other high-fiber, low-fat foods can reduce a person's chances of developing diabetes.
A diet that revolves around vegetables and other high-fiber, low-fat foods can reduce a person's chances of developing diabetes.

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.

Jogging and other similar exercises can help lower insulin levels over time.
Jogging and other similar exercises can help lower insulin levels over time.

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.

Discussion Comments

anon166298

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.

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    • Eating a low-glycemic diet may help to reduce insulin levels.
      By: 2002lubava1981
      Eating a low-glycemic diet may help to reduce insulin levels.
    • A diet that revolves around vegetables and other high-fiber, low-fat foods can reduce a person's chances of developing diabetes.
      By: Photographee.eu
      A diet that revolves around vegetables and other high-fiber, low-fat foods can reduce a person's chances of developing diabetes.
    • Jogging and other similar exercises can help lower insulin levels over time.
      By: Dirima
      Jogging and other similar exercises can help lower insulin levels over time.
    • Various relaxation exercises may help to reduce insulin levels.
      By: Antonioguillem
      Various relaxation exercises may help to reduce insulin levels.
    • The consumption of refined sugar causes the pancreas to produce excess insulin.
      By: librakv
      The consumption of refined sugar causes the pancreas to produce excess insulin.
    • Regular sleep habits and getting adequate amounts of sleep can help reduce insulin levels.
      By: vgstudio
      Regular sleep habits and getting adequate amounts of sleep can help reduce insulin levels.
    • Spinach is packed with vitamin K, which may help stabilize fluctuations in insulin.
      By: mates
      Spinach is packed with vitamin K, which may help stabilize fluctuations in insulin.