Insulin sensitivity and its effects: Why your body processes carbohydrates worse

Do you feel like you're gaining weight faster even though you're not eating differently? Or do you struggle with constant cravings, especially for sweets? This could be due to decreasing insulin sensitivity. But what exactly does this mean - and what can you do about it?

What is insulin sensitivity?

Insulin is a hormone that is produced in the pancreas and plays a central role in carbohydrate metabolism. It ensures that glucose (sugar) is transported from the blood into the cells, where it is used or stored as energy.

"Insulin sensitivity" describes how well your cells react to insulin. If they are very sensitive, they only need a little insulin to absorb glucose. However, if the sensitivity decreases, your body has to release more insulin to achieve the same effect.

What happens when insulin sensitivity decreases?

With increasing age, stress, an unbalanced diet or lack of exercise, insulin sensitivity can decrease. This means that

• Your body processes carbohydrates more poorly.

• The blood sugar level remains elevated for longer.

• More insulin is released to channel the glucose into the cells.

• A permanently high insulin level promotes fat storage - especially in the abdominal area.

• Cravings, especially for sugar and fast carbohydrates, are increasing.

• The risk of insulin resistance, prediabetes and type 2 diabetes increases.

How can you improve your insulin sensitivity?

The good news is that you can actively do something to increase your insulin sensitivity and bring your metabolism back into balance.

1. strengthen your muscle tissue

Muscles are the biggest consumers of glucose. The more muscle mass you have, the better your body can utilize carbohydrates. Strength training and targeted exercise sessions such as Pilates or strength exercises help enormously.

2. reduce fast carbohydrates

Avoid sugar, white flour products and highly processed foods. Instead, opt for complex carbohydrates such as vegetables, pulses and wholegrain products, which cause blood sugar levels to rise more slowly.

3. incorporate more protein and healthy fats

Proteins and healthy fats help to reduce cravings and keep blood sugar stable. Good sources are fish, eggs, avocados, nuts, olive oil and omega-3 fatty acids.

4. exercise after eating

A walk after eating helps to lower blood sugar levels more quickly and burn off excess glucose directly.

5. reduce stress and optimize sleep

Stress and poor sleep affect hormone balance and promote insulin resistance. Breathing exercises, meditation and good sleep hygiene are therefore essential.

Decreasing insulin sensitivity can lead to weight gain, cravings and long-term health problems. The good news: you can actively counteract this! With targeted exercise, a balanced diet and stress management, you can improve your insulin sensitivity - and increase your well-being in the long term.

If you would like to delve deeper into this topic, take a look at my meno Move program - specially designed for women going through the menopause to optimize their metabolism and feel good all over again.