Insulin resistance

• Insulin resistance often has few obvious symptoms and can therefore go unnoticed for a long time.
• During menopause, sensitivity to insulin decreases, partly due to falling oestrogen levels and changes in muscle mass and fat distribution.
• Possible indicators include energy slumps, increased cravings for sweets, difficulty losing weight (particularly around the abdomen), and feeling shaky when skipping meals.
• Over time, insulin resistance can raise the risk of type 2 diabetes and cardiovascular diseases.
• Adjusting your diet and lifestyle can often help improve insulin sensitivity.

To understand insulin resistance, it helps to first consider the role of insulin. When you eat, your pancreas produces the hormone insulin. Insulin ensures that glucose (sugar) from your blood enters your cells, where it is used as energy.

With insulin resistance, your cells respond less effectively to insulin. To compensate, your body produces extra insulin to help glucose enter the cells. This results in higher insulin levels and can also cause your blood sugar to rise. This is often referred to as a precursor to type 2 diabetes.

During menopause, this process changes. Declining oestrogen levels affect metabolism and reduce your cells’ sensitivity to insulin. Additionally, muscle mass often declines, and abdominal fat may increase—both of which further lower insulin sensitivity. Research shows that women in the pre- and perimenopausal stages have a slightly higher risk of type 2 diabetes compared to the postmenopausal stage.

Women may notice this through subtle but recognisable signs: energy slumps, increased cravings for sweets, difficulty losing weight (especially around the abdomen), or feeling shaky when skipping meals. In some cases, you may also notice dark patches of skin in folds or small skin tags around the neck, although these are less common.

Sometimes, insulin resistance is not immediately apparent. Only blood tests can confirm whether prediabetes or diabetes is present.

While menopause plays a significant role, insulin resistance usually develops due to a combination of factors, such as:

• Being overweight, particularly around the abdomen
• Lack of physical activity or prolonged periods of sitting
• A diet high in refined carbohydrates and sugars
• Frequent eating throughout the day
• Chronic stress or poor sleep
• Genetic predisposition (family history of type 2 diabetes)
• Certain conditions (e.g., PCOS)
• Some medications, such as corticosteroids or certain antipsychotics

Abdominal fat is not just a storage site for energy; it can release inflammatory substances that reduce insulin sensitivity. This creates a vicious cycle: more abdominal fat makes your cells less sensitive to insulin, prompting your body to produce even more insulin, and high insulin levels, in turn, lead to further fat storage.

Insulin resistance is a common issue during menopause. While it may not always be possible to fully restore insulin sensitivity, there are ways to support your body and stabilise your blood sugar. Changes to diet, exercise, and lifestyle can often make a noticeable difference.

Changes in hormone levels can affect your energy, sleep, digestion, and metabolism. Healthy eating, regular exercise, and adequate rest can help prevent or alleviate symptoms. Even small adjustments can improve how you feel.

If you take medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing their effectiveness. Experts recommend the following for insulin resistance:

Foods that help

• Focus on vegetables, particularly leafy greens and cruciferous vegetables (like broccoli, kale, and cauliflower).
• Choose whole grains, legumes, nuts, and seeds.
• Include sufficient protein (such as legumes, tofu, eggs, and fish).
• Use healthy fats, such as olive oil, avocado, or nuts.
• Opt for slow-digesting carbohydrates (like oats, sweet potatoes, and quinoa).
• Incorporate fermented foods like sauerkraut, kefir, or pickles.
• Avoid sugary drinks, fizzy drinks, and fruit juices (“don’t drink your calories”).
• Limit white flour products and highly processed foods.

Meal timing

Snacking throughout the day causes constant small spikes in blood sugar and insulin. Additionally, your digestive system has to work repeatedly, which consumes extra energy. Many women find it helpful to plan regular meals and reduce the number of eating occasions.

Time-restricted eating

Some women benefit from time-restricted eating (such as 12:12 or 14:10). Research shows this can improve blood sugar and insulin sensitivity, although it doesn’t work for everyone. Listen to your body, particularly during menopause.

Exercise

Exercise makes your cells more sensitive to insulin. Consider:

• Daily walking, cycling, or taking the stairs.
• Training large muscle groups 2–3 times a week (strength training, Pilates, or vigorous yoga).
• Light-intensity movement after meals.
• Short interval training in the morning, which can help some women stabilise blood sugar.

Stress and sleep

Chronic stress and poor sleep affect the hormones that regulate blood sugar. Taking daily time to relax can help. Consider breathing exercises, meditation, yoga, or a calming evening routine. Getting enough sleep (7–8 hours) supports insulin sensitivity.

During menopause, changes occur in how your body produces energy, builds muscle, and repairs skin. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women during menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and insulin resistance.

The effectiveness of supplements varies from person to person. It depends on factors such as your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.