How to Improve Glucose Tolerance:
- Exercise: One of the Most Effective Ways to Enhance Glucose Tolerance
Exercise is one of the most effective methods to improve glucose tolerance, especially aerobic exercises like jogging and walking, as well as strength training. These activities enhance insulin sensitivity and help manage blood sugar levels. As muscles use glucose for energy, increasing muscle mass allows more sugar to be consumed, contributing to better blood sugar stability. Ideally, exercise should be done at least 3 to 5 times a week for more than 30 minutes.
Recent research suggests that walking briskly for 15 to 20 minutes a day can improve cardiovascular function, which in turn enhances glucose tolerance. A time-efficient method is performing a single set of high-intensity interval training (HIIT), which can improve glucose tolerance alongside building muscle strength. However, the author personally found it difficult to continue HIIT, even for short periods, and eventually switched to brisk walking instead.
- Choose Low-GI Foods to Prevent Blood Sugar Spikes
Dietary choices greatly impact glucose tolerance. Low-GI (glycemic index) foods help prevent blood sugar spikes, making them suitable for improving glucose tolerance. It’s recommended to consume whole grains, legumes, vegetables, and fruits. The order of food intake is also important. Eating vegetables and protein first, followed by carbohydrates, can slow the absorption of sugar.
Taking dietary fibers like inulin or indigestible dextrin before meals can also help prevent blood sugar spikes by slowing down the rise in blood glucose levels, thus supporting glucose tolerance. Maintaining a state where blood sugar spikes do not occur is key.
- Quality Sleep Supports Glucose Tolerance
Lack of sleep or poor-quality sleep decreases insulin sensitivity and negatively impacts glucose tolerance. Irregular sleep patterns and staying up late can make it harder to control blood sugar levels and increase the risk of diabetes. Ideally, getting 7 to 8 hours of quality sleep and maintaining a consistent sleep schedule is crucial. Incorporating a relaxing bedtime routine can also improve sleep quality.
The stress hormone cortisol decreases during non-REM sleep at night, then surges upon waking, preparing the body for activity. Ensuring deep sleep allows the adrenal glands to rest. If you experience difficulty falling asleep or have shallow sleep, it may be helpful to consult a sleep specialist.
You can also check your sleep patterns, including non-REM and REM sleep, through a site run by Dr. Yanagisawa, a Nobel Prize candidate for his research on the sleep-related substance orexin.
- Manage Stress to Suppress Cortisol
Chronic stress triggers the secretion of cortisol, a hormone that raises blood sugar levels, leading to a decline in glucose tolerance and making blood sugar control more difficult. Managing stress through methods like meditation, deep breathing, yoga, or hobbies not only promotes mental health but also helps improve glucose tolerance.
Consuming vitamin C, which is needed for cortisol production, can also be effective. Liposomal vitamin C, which is becoming more available on Amazon Japan, enhances absorption and retention. If diagnosed with adrenal fatigue, consider taking liposomal vitamin C. Affordable options are also available overseas through platforms like iHerb.
- Hydration Stabilizes Blood Sugar Levels
Daily hydration affects glucose tolerance. Drinking sufficient water promotes blood circulation and helps stabilize blood sugar levels. It's best to avoid sugary drinks and alcohol, opting instead for sugar-free beverages or water. Aim to drink at least 2 liters of water daily. To prevent water intoxication from excessive intake, adding a small amount of unrefined sea salt to the water can help.
Conclusion: Improving glucose tolerance requires lifestyle changes in exercise, diet, sleep, stress management, and hydration. By being mindful of these factors, you can better manage blood sugar levels, reduce the risk of diabetes, and promote overall health.