Insulin resistance in menopause

If you’re in peri- or post-menopause and you’re noticing weight gain, in particular stubborn belly fat or if you’re feeling a bit more fatigued than usual, insulin resistance could be a factor.

Let’s dive into what insulin resistance actually is, why it’s more likely to show up as you approach menopause and what steps you can take to manage it.

What Is Insulin Resistance, Anyway?

To get a handle on insulin resistance, think of insulin as the “doorman” that lets sugar (glucose) into your cells. When you eat, your body breaks down food into glucose, which enters your bloodstream. Insulin is released by your pancreas to help shuttle this glucose out of your bloodstream and into your cells, where it’s used for energy.

Normally, this system works smoothly, keeping blood sugar levels stable.

With insulin resistance, your cells start ignoring insulin’s knock at the door. Some of the doors open and allow small amounts of glucose into the cell. But it’s like others don’t recognise insulin’s knock anymore and won’t open. Glucose then begins piling up in the blood.

In response to increasing glucose levels in the blood, the pancreas produces even more insulin, trying to open those doors—but the cells stay unresponsive. This results in both high sugar and high insulin levels in the blood.

Since the cells aren’t taking in the sugar, insulin has no other choice than to shuttle it to the liver, where it gets converted to fat so it can be stored guess where? Around your midsection!

Why Does Insulin Resistance Increase in Menopause?

Estrogen helps keep cells sensitive to insulin, so when estrogen levels drop during menopause, cells tend to become less responsive to insulin. They become insulin resistance.

Sleep issues are also common during menopause, often due to hot flushes and night sweats. Unfortunately, sleep deprivation can disrupt blood sugar regulation. When sleep is compromised, the body tends to produce more cortisol, a stress hormone that raises blood sugar through a process called gluconeogenesis. This response is helpful for quick energy in short-term stress, like getting out of the way of a saber-toothed tiger, but becomes problematic if cortisol levels stay elevated over time, leading to consistently higher blood sugar levels. Chronic high cortisol can contribute to weight gain, especially around the tummy area.

Poor sleep can also increase cravings for high-carb, high-sugar foods the next day.

Signs You Might Have Insulin Resistance

You may suspect insulin resistance if you’re experiencing any of the following:

• Unexplained weight gain, especially around your midsection

• Increased cravings for carbs or sweets

• Feeling more tired than usual, especially after eating

• Difficulty losing weight despite doing what’s worked in the past

• Increased triglyceride levels

What You Can Do About Insulin Resistance in Menopause

Stay active

Exercise is essential for keeping blood sugar levels in check and clearing insulin. If physical activity—especially resistance training—starts to slip during perimenopause, your body becomes less effective at clearing glucose from the bloodstream, making blood sugar management harder. You might feel more tired, but don’t let that be a reason to skip exercise; otherwise, it can quickly turn into a cycle that’s hard to break.

Don’t avoid carbs - choose high fibre, low GI ones

Carbs are your body’s main fuel source and without them, you’re likely to feel fatigued and crave more food. The goal is to help slow down how much glucose is going into the bloodstream and even those levels out. To do this as well as keep energy steady and curb cravings, give your body the fuel it needs with slow-release carbs. These help stabilise blood sugar and moderate the insulin response after eating.

Include adequate protein

Most people get enough protein in with dinner, but often it’s skipped at breakfast or skimped on at lunch. So check you’re including protein in ALL meals.

Load up on vegies or salad

Vegies and salads are not only packed with essential vitamins and minerals, but they’re also loaded with phytonutrients—natural plant compounds that support your overall health in numerous ways. These phytonutrients act as antioxidants, helping to protect your cells from damage and many have anti-inflammatory properties that can keep your immune system strong.

Vegies are also high in fibre, which promotes healthy digestion, keeps you feeling full and helps regulate blood sugar.

Consider the Timing of Your Meals
Recent research suggests that timing your meals to allow for longer breaks between eating can give your body time to lower insulin levels. However, it’s best to consult a dietitian to find the right approach that works for you.

Stay hydrated

Staying hydrated by drinking 2 litres of water a day can help reduce the frequency and severity of hot flushes. Dehydration can lead to fatigue, poor concentration, headaches and even mood swings, all of which can amplify menopause symptoms. By keeping your body well-hydrated, you also support circulation, skin health and joint mobility—factors that can improve how you feel day to day.

Manage stress

Practices like deep breathing, yoga and meditation can reduce stress hormones, making it easier to manage blood sugar levels.

Prioritise sleep

Plan your day so you get at least 8 hours of sleep per night and establish a relaxing bedtime routine to improve sleep quality.

Yes, insulin resistance can become more common in menopause—but it’s definitely not a done deal! By maximising your nutrition, moving more, using strategies to reduce stress and getting a good nights sleep, you can keep insulin resistance in check, feel and look fantastic.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6520689/

https://www.maturitas.org/article/S0378-5122(12)00004-7/abstract

https://pmc.ncbi.nlm.nih.gov/articles/PMC6341301/#:~:text=Estrogen%20deficiency%20or%20impaired%20estrogen,models%20(31%E2%80%9333).

https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/