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

Women going through menopause are at a higher risk of insulin resistance. Insulin resistance is when cells in your body don't respond well to the hormone insulin. What exactly is insulin? What makes menopausal women prone to insulin resistance? And how can you tell if you have insulin resistance? Our menopause specialist, Suzanne Rouhard, will explain it to you in this article. 

By the way, insulin resistance is not the end of the world. You can reverse it. 

What is insulin?

When you eat, your blood sugar (glucose) rises. This prompts your pancreas to release a hormone called insulin. Insulin plays a crucial role in regulating blood sugar levels by transferring glucose from the blood to the cells, where it is used as a source of energy.  

When sugar (carbohydrates) from food enter the bloodstream, insulin enables cells to break it down and produce energy. 

What is insulin resistance?

Insulin resistance is when your cells stop responding well to insulin. When this happens, more insulin is needed to transport the same amount of glucose to the cells. The result is a higher level of insulin in your blood. If your cells become resistant to insulin, it leads to elevated blood glucose levels. Over time, chronic insulin resistance can lead to various health issues, including type 2 diabetes, heart disease, obesity as well as hot flashes.  

How does insulin resistance make you feel?

Here are signs that indicate that you might be suffering from insulin resistance: 

1. Do you have low energy levels (especially in the late afternoon)? 
2. Do you have sugar cravings? 
3. Do you crave sweets after a meal? 
4. Do you always have snacks on you, like cereal bars, snack crackers or other foods with carbs? 
5. Do you struggle to lose weight? 
6. Do you struggle with depression? 
7. Do you have tiny warts in your neck and/or around your bra straps? 
8. Do you have a dry mouth or do you constantly feel thirsty? 
9. Do you have high levels of cholesterol or triglycerides in your blood? 
10. Do you have high blood pressure? 
11. Do you struggle with binge eating? 
12. Do you feel dizzy or unwell when you skip a meal? 
13. Do you have belly fat? 
14. Is your waist-to-hip ratio bigger than 0.8? 

Why menopause makes you more prone to insulin resistance

The female sex hormone oestrogen is involved in the regulation of metabolic processes. When oestrogen levels fluctuate and drop in the years leading up to menopause, your body can become less responsive to insulin. This explains why women are more prone to insulin resistance during perimenopause.  

Other factors, which may or may not be linked to menopause, may also cause an increased risk of insulin resistance, such as loss of muscle mass (your muscles consume glucose for energy), weight gain and belly fat, stress (the stress hormone cortisol has been shown to affect glucose metabolism) and chronic inflammation in the body. 

→ Studies have shown that women with insulin resistance are more likely to develop leptin resistance, and vice versa. Signs of leptin resistance. 

What can you do about it?

Fortunately, there are ways to combat insulin resistance. According to some professionals, insulin resistance can even be completely reversed. How? Through diet and exercise. 

• Eat fibre-rich foods. Fibre helps keep blood sugar levels stable. Foods high in fibre include fruit, wholegrain products, legumes and vegetables.  
• Avoid sugars and fast carbohydrates. Foods high in sugars or carbs, such as white bread, white pasta, white rice, cookies and cereals bars, can cause your blood sugar to soar.  
• Opt for foods with healthy fats and protein. Cutting back on carbohydrates increases insulin sensitivity. Opt for foods that are high in healthy fats, such as from fish, nuts, avocado and olive oil, and protein-rich foods, such as tofu, fish, legumes and nuts. 
• Limit the number of meals per day to three. This helps prevent blood sugar spikes.  
• Try intermittent fasting. Research shows that intermittent fasting helps regulate blood sugar and lower insulin resistance.
• Exercise daily and train your large muscle groups twice a week. A seven-minute workout on an empty stomach has been shown to help with insulin sensitivity. 

Do you think you could have insulin resistance? Then talk to a doctor. A doctor can diagnose insulin resistance and help you take the necessary steps to correct it. 

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