Insulin sensitivity refers to how effectively your cells respond to insulin's signal to absorb glucose from the bloodstream. Here are ways to help boost your insulin sensitivity.

1. Get more sleep.
Insufficient sleep can lead to increased insulin resistance, while improving your sleep habits may help reverse its effects.

2. Exercise more.
Engaging in regular physical activity, such as exercise or resistance training, helps transfer sugar into the muscles for storage. Exercising for 30 minutes, 3 to 5 times a week, can lead to an immediate boost in insulin sensitivity. With consistent exercise over at least eight weeks, these benefits may become long-lasting.

3. Reduce stress.
When you are stressed, the body enters 'fight-or-flight' mode, triggering the release of stress hormones that convert stored glycogen into glucose. Prolonged stress keeps these hormone levels elevated, causing continuous nutrient breakdown, raising blood sugar, and reducing insulin sensitivity.

4. Drop a few pounds.
Carrying excess weight, particularly belly fat, reduces insulin sensitivity and raises the risk of type 2 diabetes. This occurs because additional fat produces hormones that contribute to insulin resistance in the liver and muscles. Losing weight effectively is highly recommended for those with prediabetes.

5. Eat foods that boost wellness.
Add and limit various foods and supplements to your diet to improve insulin sensitivity.

• Increase your intake of soluble fiber, which nourishes beneficial gut bacteria.
• Add more colorful fruits and vegetables which are rich in antioxidants that bind to and neutralize free radicals causing harmful body inflammation.
• Reduce your carbohydrate intake, as high-carb diets lead to significant spikes in blood sugar levels.
• Consume meals regularly, choose foods with low glycemic index and eat smaller portions of carbs consistently throughout the day to help ease the workload on insulin.
• Lessen added sugar intake mostly in highly processed foods, corn syrup (fructose) and table sugar (sucrose) which increases insulin resistance among people with diabetes.
• Use herbs and spices to your cooking including fenugreek, turmeric, ginger, cinnamon, garlic, basil, oregano, parsley, and rosemary.
• Drink more green tea due to its powerful antioxidant epigallocatechin gallate (EGCG) which increases insulin sensitivity and reduces blood sugar.
• Consider using apple cider vinegar as it supports better insulin efficiency.
• Skip foods with trans fats as they offer no nutritional value and raise the risk of various diseases.
• Try supplements like Vitamin C, probiotics, and magnesium. But it is always best to talk with a healthcare professional before you start taking them.