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Insulin resistance during menopause: what are the signs and what can you do about it?
Reading time: approx. 4 minutes
Published on
Last modified
Medically reviewed by:Jael Loefstop
Contents
Insulin resistance during menopause is common in many women: your body’s cells become less responsive to insulin.
Hormone therapist Suzanne Rouhard explains what insulin is, why the risk increases, what signs to watch for, and what steps you can take to address it.
What is insulin and what does it do to your blood sugar level?
Insulin is a hormone produced by your pancreas when you eat and your blood sugar (glucose) levels increase. Insulin plays a vital role in regulating blood sugar levels by transporting glucose from the bloodstream into your cells, where it is used as an energy source.
In simple terms, insulin ensures that the sugars (carbohydrates) you consume are converted into energy within your cells.
What is insulin resistance and what happens in your body?
Insulin resistance means that your body’s cells do not respond correctly to insulin. As a result, more insulin is required to transport the same amount of glucose into the cells. This leads to elevated insulin levels in the blood. When the cells become less sensitive to insulin, it can disrupt blood sugar levels. Insulin resistance is associated with various health conditions, including type 2 diabetes, heart disease, obesity, and even hot flushes.
What are the signs of insulin resistance?
The following signs may indicate insulin resistance:
Do you often feel low on energy, particularly experiencing a dip later in the afternoon?
Do you find yourself craving sweets?
Do you feel the urge to eat something sweet after meals?
Do you always carry snacks like granola bars, biscuits, or other carbohydrate-heavy foods?
Do you struggle to lose weight?
Do you experience feelings of depression?
Do you have skin tags on your neck and/or around your bra strap?
Do you feel excessively thirsty and have a dry mouth?
Do you have high cholesterol and/or triglycerides?
Do you have high blood pressure?
Do you often experience episodes of binge eating?
Do you feel dizzy or unwell if you skip a meal?
Do you notice fat accumulation around your abdominal area?
Is your waist-to-hip ratio higher than 0.8?
Treatment options for menopause symptoms
Treatment options for menopausal symptoms can alleviate many symptoms, regardless of whether they are caused by insulin resistance.
Why are you more prone to insulin resistance during menopause?
During menopause, you become more sensitive to insulin resistance. The sex hormone oestrogen plays a significant role in metabolism. When hormone levels fluctuate and decrease during menopause, this can impact the way the body manages insulin.
Other factors, whether linked to menopause or not, can also increase the risk of insulin resistance. These include:
Loss of muscle mass. Muscles are significant users of glucose.
Weight gain and abdominal fat
Stress. The stress hormone cortisol can interfere with glucose metabolism.
Chronic inflammation in the body
→ Research shows that women with insulin resistance are more likely to develop leptin resistance, and vice versa. This can result in not feeling full after meals. These are the signs of leptin resistance.
How can you address insulin resistance?
Fortunately, there are several ways to tackle insulin resistance, and some experts believe it may even be reversible. The focus? Diet and exercise.
- Eat fibre-rich foods. Fibre helps stabilise blood sugar levels. Examples include vegetables, fruits, whole grains, and legumes.
- Avoid sugars and fast carbohydrates. These foods cause spikes in blood sugar levels. Examples include white bread, white pasta, white rice, biscuits, and granola bars.
- Choose healthy fats and protein-rich foods. Reducing carbohydrate intake can make your cells more sensitive to insulin. Opt for healthy fats from sources such as nuts, seeds, avocados, and olive oil, and proteins from foods like tofu, fish, and legumes.
- Limit your meals to a maximum of three per day. Fewer eating occasions result in fewer blood sugar spikes.
- Try intermittent fasting. Studies suggest that intermittent fasting can help regulate blood sugar levels and improve insulin resistance.
- Exercise daily and train your major muscle groups twice a week. For instance, try the 7-minute workout on an empty stomach. This can enhance insulin sensitivity.
Do you suspect you might have insulin resistance? Consult a doctor. They can provide a diagnosis and guide you with the appropriate steps.
