Take Steps to be more "Sensitive"

By improving your insulin sensitivity, you may steer your body away from developing type 2 diabetes as well as other serious health issues. The National Institute of Health’s Diabetes Prevention Program (DPP) clinical trial found that lifestyle changes such as exercise and diet reduced the risk of diabetes by 58 percent. These steps also helped people with elevated blood sugar — not yet type 2 diabetes — return to normal blood sugar levels.

Get Moving

Exercise makes muscle cells more sensitive to insulin so they’re better able to use blood sugar for energy. Com- bining aerobic exercise, such as brisk walking, cycling or swimming, with strength training has the most impact on insulin sensitivity. In one study, insulin-resistant adults who did 30 minutes of moderate walking three to seven days a week for six months reversed their insulin resistance.

Lose Weight

Losing excess body fat is also essential to improving insulin sensitivity. In the DPP trial, participants who lost weight were much less likely to develop diabetes than those who remained at an unhealthy weight.

Choose Your Foods Wisely

Avoiding elevated blood sugar levels after meals can im- prove your insulin sensitivity. One way to do that is to eat the right kind of carbohydrates. High glycemic index (GI) carbohydrates cause blood sugar to rise quickly and require more insulin to control those levels. Examples of high

GI foods include unrefined sugars, white bread and fries. Instead, choose low GI carbohydrates with higher fiber such as whole grain breads, brown rice; and non-starchy vegetables such as broccoli, green beans, asparagus

and greens.