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

Leptin is a hormone that is found naturally in the body. It regulates appetite and metabolism. Shifting levels of oestrogen and progesterone during menopause can affect how leptin works in the body. What exactly is leptin? What makes menopausal women particularly prone to leptin resistance? And, more importantly, what can you do about it? Our menopause specialist, Suzanne Rouhard, will explain it to you in this article. 

Besides overeating and lack of exercise, there can be various reasons why people gain weight or struggle to lose weight. A hormonal imbalance is often a contributor. Resistance to the hormone leptin is a common imbalance that can occur in menopausal women. 

Leptin is produced by your body's fat cells. The hormone sends signals to your brain to indicate that you're satiated and have had enough to eat. It also aids in converting fat into energy. 

You can think of leptin as a key regulator of appetite and metabolism that helps your body maintain your normal weight. When leptin levels are high, your brain gets a signal that you are full, leading to a decrease in appetite. Leptin is also known as the satiety hormone. 

Leptin resistance causes the body to respond less well to the hormone leptin. Despite the fact that your body produces enough leptin, your brain doesn't receive the signal to stop eating or to burn the fat that is stored in your fat cells (i.e., to turn on your metabolism), causing you to feel hungry and eat more. This can lead to weight gain or make losing weight more challenging, even if you are making healthy choices and exercising regularly. Because fat cells produce leptin in proportion to their size, individuals who are overweight or obese produce more leptin and are more likely to have leptin resistance. 

How does leptin resistance make you feel?

These are signs that you might be suffering from leptin resistance: 

1. Do you constantly feel hungry? 
2. Do you find it hard to stop eating? 
3. Do you find it hard to skip a meal? 
4. Are you overweight? 
5. Do you have little motivation to exercise or be physically active? 
6. Do you have high blood sugar? 
7. Do you crave carbohydrates, especially at night? 
8. Do you have difficulty sleeping? 
9. Do you often feel tired and/or irritable? 
10. Do you have a fatty liver? 

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. Several studies have shown that insulin resistance can, in turn, inhibit the functioning of leptin and make the brain less sensitive to leptin's signals. The opposite is also true: women with leptin resistance are more likely to develop insulin resistance. 

--> Learn more about insulin resistance (and signs of insulin resistance) 

Both leptin and insulin resistance are strongly related to appetite and metabolism. This explains why women going through menopause are likely to eat more, burn less, gain extra weight (in particular around the belly area) and struggle with weight loss. 

Other factors and symptoms of menopause can also increase the risk of leptin resistance, such as weight gain, stress, poor sleep, loss of muscle mass and chronic inflammation. 

What can you do about it?

There is currently no specific medication for leptin resistance. Scientists are still learning about leptin and conducting research on possible treatments. However, experts agree that controlling insulin resistance can increase sensitivity to leptin. 

Take a critical look at the list below. Which of the tips apply to you? The added bonus is that implementing these tips can also help reduce your menopausal symptoms.  

• Eat protein. Eating protein makes you feel full longer and increases muscle mass, which helps regulate appetite and energy balance. Low protein diets are associated with increased leptin levels in the body. 
• Cut back on carbohydrates and avoid fast carbohydrates. Consuming carbohydrates can increase leptin levels. Fast carbohydrates are found in white bread, white rice, white pasta, cookies and other sugary foods. 
• Eat more healthy fats. Omega-3 in fatty fish helps lower insulin levels. Is your diet lacking in omega-3? An omega-3 supplement can help bridge the gap. 
• Eat soluble fibre. Eating soluble fibre can help you control your weight. Soluble fibre is found in vegetables, fruit, legumes, oats, chia seeds and flax seeds. 
• Combine strength training and cardio. Strength training helps build and maintain muscle mass. Cardio is good for your heart and lungs, boosts your mood, and helps you sleep better. Tip: A seven-minute workout on an empty stomach has been shown to help with insulin sensitivity. 
• Prioritise sleep. Disrupted or poor sleep can have an impact on your hormones, including leptin, and is a significant risk factor for diabetes and weight gain. 

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

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