Understanding Insulin Resistance: Why Midlife Women Should Care

As women enter their midlife they experience a natural decline in oestrogen, a hormone closely linked to metabolism. This decrease makes women more susceptible to insulin resistance. Addressing insulin resistance is essential for managing midlife health and mitigating related symptoms.

What is Insulin Resistance?

To understand insulin, it's important first to understand blood sugar (see related blog post decoding blood sugar). When carbohydrates are digested, they enter our bloodstream as glucose, which can be harmful if high. Insulin, a hormone released by the pancreas, helps regulate blood glucose levels by facilitating the entry of glucose into cells, where it is converted into energy Insulin acts like a key to unlock the door to our cells.

The problem arises when we have consistently high blood sugar levels, which leads to constant elevated insulin. Over time, this persistent demand for insulin makes our cells less responsive to its presence. Effectively, our cells start to ignore the key to the door meaning they don’t get the level of glucose they require to function well. This is a condition known as insulin resistance which, if left unchecked, things can progress to prediabetes and eventually diabetes.

In a healthy cell insulin provides a key to the door for glucose to enter the cell. In insulin resistance, insulin starts to be ignored so glucose struggles to enter the cell.

Causes of High Blood Sugar and Elevated Insulin

High blood sugar can result from various factors. A diet high in refined carbohydrates such as white rice, white pasta, white bread, and sugary foods is a significant cause, leading to fluctuating blood sugar levels and elevated insulin.

Signs of Insulin Resistance -

• Blurry vision

• High blood sugar

• Increased hunger

• Tingling in hands and feet

• Tiredness

• Dark skin patches

• Increased thirst

• Headaches

• Skin tags

Reversing Insulin Resistance

The good news is that insulin resistance can be reversed with diet and lifestyle changes. Here are some tips to get started:

1.     Choose Whole Foods Over Processed Foods

• Opt for whole foods like fruits, vegetables, whole grains, nuts, and seeds. These foods are rich in fibre, vitamins and minerals that help regulate blood sugar levels. For example, choose whole-grain bread or fresh fruit and nuts instead of white bread or sugary snacks.

2.     Incorporate Healthy Fats and Proteins

• Including healthy fats and proteins in your meals can slow down carbohydrate absorption and prevent blood sugar spikes. Avocados, olive oil and fatty fish like salmon are excellent sources of healthy fats. Lean meats, eggs, beans, and legumes are great protein choices.

3.     Exercise Regularly

• Physical activity helps muscles use glucose for energy, reducing blood sugar levels. Exercise also improves insulin sensitivity, making it easier for glucose to enter cells. Regular exercise can lead to more stable blood sugar levels and lower the risk of insulin resistance.

4.     Stay Hydrated with Water

• Drinking enough water is vital for blood sugar management. Dehydration can cause higher blood sugar levels as the body retains glucose when fluids are low. Choose water over sugary drinks like sodas or sweetened juices, which can spike blood sugar. Adding a slice of lemon or cucumber can make your water more refreshing and enjoyable. The average person needs around 2 litres of water a day.

Conclusion

Understanding and addressing insulin resistance is crucial for midlife women, particularly as oestrogen levels decline. By recognizing the symptoms and making lifestyle changes—such as eating whole foods, incorporating healthy fats and proteins, exercising regularly, and staying hydrated—you can reverse insulin resistance and improve your overall health. Prioritize these changes to enhance your well-being and manage your midlife health effectively.