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Insulin sensitivity

HOMA-IR (INSULIN SENSITIVITY)

Homeostatic model assessment (HOMA) assesses the beta-cell function of the pancreas and insulin resistance (IR) from the fasting blood sugar and insulin levels. HOMA has become a widely and globally used clinical and epidemiological tool. The calibrated normal value in HOMA is one (1).


The beta-cell function of the pancreas and the body's insulin sensitivity may be assessed by calculating the interaction between fasting glucose and fasting insulin. Insulin sensitivity depends on how much insulin must be secreted to store a certain amount of glucose. Insulin sensitivity is present when only a small amount of insulin is needed to store a certain amount of glucose in cells. Conversely, insulin resistance is present when more insulin is required to store an equivalent amount of glucose. Insulin resistance and low insulin sensitivity may lead to type 2 diabetes, non-alcoholic fatty liver disease (NAFLD), cardiovascular disease, the accumulation of harmful visceral fat, or even cancer. Normal or optimal insulin sensitivity is generally associated with better health and metabolism.


Lifestyle choices that improve insulin sensitivity include:

  • Getting sufficient sleep
  • Regular exercise (particularly strength training and high-intensity training)
  • Combining aerobic exercise and strength training is the most effective way to improve insulin sensitivity
  • Stress management and reducing stress
  • Weight loss (particularly around the waistline)
  • Plentiful intake of soluble fibers from food
  • Eating more colorful vegetables, berries, and fruits (particularly dark berries such as blueberries and blackcurrants)
  • Using herbs and spices in cooking
  •  Turmeric
  •  Ginger
  •  Cinnamon
  •  Garlic
  •  Ginseng
  •  Fenugreek
  • Medicinal fungi (reishi, shiitake, maitake, chaga, cordyceps)
  • Apple cider vinegar
  • Green tea
  • Reducing the intake of carbohydrates, particularly sugars
  • Regular fasting and intermittent fasting
  • Avoiding excessive sitting
  • Eliminating processed vegetable oils and trans fats from the diet

Certain dietary supplements may improve insulin sensitivity:

  •  Chromium
  •  Magnesium
  •  Berberine
  •  Resveratrol
  •  Alpha-lipoic acid