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

Leptin is a hormone primarily produced by the fat cells in your body. It sends signals to your brain to indicate that you are full and have eaten enough. It also plays a role in converting fat into energy.

You can think of leptin as your internal regulator for appetite and metabolism, helping you maintain a healthy weight. When your leptin levels are high, your brain receives the signal that your fat stores are full, which reduces your hunger. This is why it is often referred to as the "satiety hormone."

Leptin resistance occurs when the body does not respond properly to the hormone leptin. Even though your body produces enough leptin, your brain does not receive the signal to stop eating or to burn stored fat (in other words, to activate your metabolism). As a result, you eat more, gain weight more easily, and find it harder to lose weight—even if you make healthy choices and exercise regularly. Leptin resistance is also common in people who are overweight or obese.

The following signals from your body may indicate leptin resistance:

1. Do you constantly feel hungry?
2. Can you keep eating without feeling full?
3. Do you find it hard to skip a meal?
4. Are you overweight?
5. Do you feel resistant to exercising or being active?
6. Is your blood sugar level elevated?
7. Do you often wake up at night to eat something high in carbohydrates?
8. Do you suffer from insomnia?
9. Do you frequently feel tired and/or irritable?
10. Do you have a fatty liver?

When oestrogen and progesterone levels fluctuate and decline during menopause, it affects how the body uses insulin. This makes insulin resistance more likely during menopause. Studies show that this insulin resistance can, in turn, influence how leptin functions and how sensitive your brain is to leptin signals. Conversely, women with leptin resistance are also more likely to develop insulin resistance.

--> Learn more about insulin resistance (and the signs that indicate insulin resistance)

Both leptin and insulin resistance play a significant role in your hunger and metabolism, causing you to eat more, burn less, gain weight more quickly—especially around the abdomen—and find it harder to lose weight.

Additionally, other factors and menopausal symptoms can increase the risk of leptin resistance, such as weight gain, stress, poor sleep, reduced muscle mass, and chronic inflammation in the body.

Research into treatments for leptin resistance is ongoing, and no medication is currently available. However, experts agree that addressing insulin resistance can help improve leptin sensitivity.

Take a critical look at the following factors and consider how you can make changes. A bonus: other menopausal symptoms may also improve as a result.

• Eat enough protein: Protein helps you feel full and supports muscle mass, which is important for regulating appetite and energy balance. A low-protein diet appears to increase leptin levels in the body.
• Reduce carbohydrate intake and avoid fast carbs: Carbohydrates can raise leptin levels. Fast carbs are found in white bread, white pasta, rice, granola, biscuits, and other sugary products.
• Consume plenty of healthy fats: Omega-3 from fatty fish helps lower insulin levels. If you are deficient, an omega-3 supplement may help.
• Eat soluble fibre: Soluble fibre helps you maintain a healthy weight. It is found in vegetables, fruits, legumes, oats, chia seeds, and flaxseeds.
• Combine cardio with strength training: 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 7-minute workout on an empty stomach improves insulin sensitivity.
• Prioritise your sleep: Poor sleep is known to affect hormones in your body, including leptin, and can lead to diabetes and weight gain.

Do you suspect you have leptin resistance? A doctor can diagnose it and help you take the right steps.