Insulin resistance during menopause: what are the signs and what can you do about it?

When you eat, your blood sugar (glucose) levels rise, prompting your pancreas to produce the hormone insulin. 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.

If you are insulin resistant, your body’s cells do not respond effectively 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.

The following signs may indicate insulin resistance:

1. Do you often feel fatigued (particularly experiencing an energy dip later in the afternoon)?
2. Do you frequently crave sweet foods?
3. Do you feel the urge to eat something sweet after meals?
4. Do you always carry snacks like granola bars, biscuits, or other carbohydrate-heavy foods?
5. Do you struggle to lose weight?
6. Do you experience feelings of depression?
7. Do you have skin tags on your neck and/or around your bra strap?
8. Do you feel excessively thirsty and have a dry mouth?
9. Do you have high cholesterol and/or triglycerides?
10. Do you have high blood pressure?
11. Do you often experience episodes of binge eating?
12. Do you feel dizzy or unwell if you skip a meal?
13. Do you notice fat accumulation around your abdominal area?
14. Is your waist-to-hip ratio greater than 0.8?

The sex hormone oestrogen plays a key role in metabolism. When hormone levels fluctuate and decline during menopause, it can affect the way your body processes insulin. This is why individuals going through menopause are more susceptible to insulin resistance.

Other factors, whether linked to menopause or not, can also increase the risk of insulin resistance. These include:

• Loss of muscle mass (muscles are important for glucose consumption)
• 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.

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.