What is it?

Insulin is an important hormone. Its job is to get glucose (aka blood sugar)  out of our bloodstream and into our cells. This is important because glucose is a form of energy used by every cell in our body. 

Insulin resistance is when the cells in our body d0n’t respond to insulin. If our cells don’t recognise insulin, then our pancreas will produce more insulin to try and be more effective (a bit like the body shouting at the cells) so you start to see high amounts of insulin in the blood (this can be tested). This has health consequences and is associated with type 2 diabetes, autoimmune disease and damage to blood vessels. (1)  If the cells are less sensitive to insulin, then that means that glucose doesn’t get into the cells. This leads to an increase in glucose in our blood (which can also be tested). 

If you experience weight gain including ‘meno belly’ (increasing fat around the abdomen), fatigue, brain fog and sweet cravings and ‘shakes’ then you may very well have insulin resistance (1). 

 

Why does it happen?

In general insulin resistance can be due to diet – a diet rich in refined carbohydrates can lead to high levels of glucose in the blood which puts pressure on the pancreas to produce higher amounts of insulin. If this continues the cells become less sensitive to insulin and insulin resistance sets in. 

Menopause can also play a role in the decreasing sensitivity and this is for many reasons:

1. Decreasing oestrogen causes more fat to be produced (fat makes oestrogen) which can cause inflammation and increased glucose which leads to insulin resistance. (2, 3)
2. Decreasing oestrogen can cause hot flushes, night sweats and sleep problems which can also increase weight and impact insulin production and sensitivity. (2)
3. Increased belly fat is thought to be as a result of a decline in circulating adiponectin. Adiponectin, is a naturally occurring chemical which is produced by fat and is important for ensuring cells are sensitive and receptive to insulin. During menopause it declines resulting in insulin resistance. (4, 5)  Studies in rats have shown that a decline of oestrogen leads to weight gain, belly fat and insulin resistance and  in both women and rodents hormone therapy did the opposite. (6, 7)

 

Consequences

Insulin resistance can lead to high blood glucose, obesity, high blood pressure, liver disease, type 2 diabetes and cardiovascular disease. It is also associated with inflammatory and auto-immune related diseases. (8)

 

Tips

1. Get tested – your GP can arrange you to be tested for fasting glucose and insulin. Hba1c, is also used as a marker for diabetes, it measures how sugary your red blood cells are. Red blood cells last for 3 months before they die so this measure is great for getting an idea as to the actual health of your blood. If your blood is high in glucose (blood sugar) then your red blood vessels will show this. You can also use a Continuous Glucose Monitor – look for the spikes of blood glucose and how quickly it returns to normal levels. If it takes time then that may be a sign of insulin resistance. Again, this is a great way of testing as it shows patterns over a period of time rather than  just a snapshot.
2. Consider Menopausal Hormone Therapy. Studies have been shown that oestrogen can improve insulin sensitivity. (3)
3. Reduce the refined carbs. Evidence does show that either eating a diet low in total carbohydrates or a low glycemic load after only 4 months reduced blood glucose. (1)  We are not talking about veggies or fruit here, we are talking about starchy processed carbs – bread, pastries, crackers, breakfast cereals etc. 
4. Eat more vegetables. Veggies are rich in fibre and prebiotics (which increase our good gut bacteria) and help to remove any wastes, they are rich in vitamins, minerals and anti-inflammatory and antioxidants plant specific nutrients. Try and get 3 – 9 handfuls of veggies a day. Just to be clear – hot chips and potato chips do not count towards your veggie serves!
5. Might seem really obvious but reduce the added sugar. Stop adding sugar to tea and coffee NOW – you don’t need it and you will learn to live without it. Don’t have a biscuit every time you have a cup of tea. Have a sweet treat once a week and make it an ‘event’ – enjoy every mouthful without the guilt but make it a treat not an everyday food. 
6. Increase omega 3 fatty acids (fatty fish, nuts) and protein (meat, eggs, cheese, legumes, soy, nuts & seeds). This will ensure you keep your energy levels up and keep you full for longer so you won’t snack. The omega 3 fatty acids are also anti-inflammatory. 
7. Reduce the caffeine and alcohol. Sorry but both may increase weight and blood sugar levels. 
8. Strength Training. All menopausal women need to be doing this. Running and huffy puffy type exercise every day will not reduce the fat, in fact it might even increase it. Strength training is the key – it helps to increase muscle mass and strength (something that declines after menopause), which replaces fat and also ensures a good dose of testosterone is made which gives us our oomph and drive (and libido). It also improves other menopausal symptoms including poor sleep, flat mood, low energy and bone health. Win-win!

 

References

1. https://academic.oup.com/ajcn/article/77/3/612/4689703
2. https://www.healthline.com/health-news/the-link-between-diabetes-and-early-menopause-what-women-can-do#Managing-diabetes-and-menopause
3. https://pubmed.ncbi.nlm.nih.gov/9847982/
4. https://pubmed.ncbi.nlm.nih.gov/19126626/
5. https://pubmed.ncbi.nlm.nih.gov/19217444/
6.  https://pubmed.ncbi.nlm.nih.gov/16440209/
7. https://pubmed.ncbi.nlm.nih.gov/15252707/
8. https://pubmed.ncbi.nlm.nih.gov/29939616/
9. https://www.menopausecentre.com.au/information-centre/articles/how-to-live-with-insulin-resistance/

 

Email me at admin@sarah-brenchley.com or book a free discovery call to discuss how I can help you. I offer a 1:1 sessions and various programmes on gut health, empowered eating (non-diet approach to food and weight) and menopause. Go to https://sarah-brenchley.com/links for information and free resources and join the best Facebook Group ever  – Women’s WellBeing Circle. 

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