Combatting Insulin Resistance During Perimenopause: Top 8 Important Actions
Perimenopause is a time of significant hormonal changes that can impact how your body responds to insulin. Insulin resistance is common during this phase, making it more challenging to maintain stable blood sugar levels. The good news is that there are practical steps you can take to improve insulin sensitivity and support your overall health.
What is Insulin Resistance?
Insulin resistance occurs when your body’s cells stop responding properly to insulin, the hormone responsible for allowing glucose (sugar) into cells for energy. When cells become resistant, more insulin is needed, and over time, this can lead to elevated blood sugar levels, weight gain, and even Type 2 diabetes.
Symptoms of Insulin Resistance in Perimenopausal Women
- Unexplained weight gain, especially around the abdomen
- Fatigue and low energy levels
- Difficulty losing weight despite efforts
- Intense sugar cravings
- Increased hunger
- Brain fog and difficulty concentrating
- Irregular menstrual cycles or worsening PMS
- Dark patches of skin (acanthosis nigricans), especially on the neck or underarms
If these symptoms sound familiar, it’s time to focus on strategies that can help balance your blood sugar and improve insulin sensitivity. Let’s dive into the top 8 things you can do to combat insulin resistance during perimenopause.
1. Increase Fiber Intake
Why it matters: Fiber slows down the absorption of sugar, preventing blood sugar spikes and promoting insulin sensitivity. It also supports digestive health, which is crucial during perimenopause.
Examples: Add foods like oats, brown rice, lentils, chia seeds, and plenty of fruits and vegetables to your meals.
Action Plan:
- Aim for at least 25-30 grams of fiber per day.
- Start your day with oatmeal topped with berries and flaxseeds.
- Include a large salad with mixed greens, avocado, and quinoa for lunch or dinner.
2. Prioritise Lean Protein
Why it matters: Protein helps stabilise blood sugar by slowing the absorption of carbohydrates and supporting muscle maintenance, which is vital for insulin sensitivity.
Examples: Opt for chicken, turkey, fish, eggs, tofu, and legumes.
Action Plan:
- Include protein with every meal—whether it’s eggs for breakfast, a chicken salad for lunch, or grilled fish for dinner.
- Snack on boiled eggs, hummus with veggie sticks, or Greek yogurt to keep blood sugar steady.
3. Limit Refined Carbs and Sugars
Why it matters: Processed carbs and sugars can lead to rapid blood sugar spikes and crashes, worsening insulin resistance.
Examples: Avoid white bread, sugary drinks, pastries, and processed snacks.
Action Plan:
- Swap white bread for whole grain or sprouted bread.
- Replace sugary drinks with herbal teas or water with a splash of lemon.
- Plan ahead by preparing healthy snacks like nuts or veggie sticks with hummus to avoid reaching for sugary treats.
4. Incorporate Strength Training
Why it matters: Muscle mass plays a key role in insulin sensitivity. The more muscle you have, the better your body can use insulin. Strength training exercises build muscle and help regulate blood sugar.
Examples: Weightlifting, resistance band workouts, or bodyweight exercises like squats and push-ups.
Action Plan:
- Start with 2-3 strength training sessions per week, focusing on major muscle groups.
- Combine with activities like walking or yoga to support overall health.
- Begin with light weights or resistance bands and gradually increase intensity as you build strength.
5. Manage Stress
Why it matters: Chronic stress increases cortisol, a hormone that can raise blood sugar and worsen insulin resistance. Learning how to manage stress can significantly improve your insulin sensitivity.
Examples: Yoga, meditation, deep breathing exercises, and mindfulness practices can all help reduce stress.
Action Plan:
- Dedicate 10-15 minutes daily to relaxation techniques like deep breathing or meditation.
- Try yoga or Tai Chi to calm the mind and support physical well-being.
- Practice gratitude journaling or walking in nature to reduce stress and reset your mind.
6. Get Quality Sleep
Why it matters: Poor sleep disrupts insulin regulation and increases hunger hormones, making it harder to maintain a healthy weight and control blood sugar levels.
Examples: Establish a calming bedtime routine to improve sleep quality.
Action Plan:
- Aim for 7-9 hours of sleep each night.
- Create a relaxing pre-sleep routine: turn off screens 30 minutes before bed, read a book, or practice gentle stretches.
- Keep your bedroom cool, dark, and quiet to support restful sleep.
7. Stay Hydrated
Why it matters: Dehydration can impact your body’s ability to regulate blood sugar. Drinking plenty of water helps flush out toxins and maintain stable insulin levels.
Examples: Drink at least 8 glasses of water per day, more if you’re physically active.
Action Plan:
- Start your day with a large glass of water to rehydrate after sleep, preferably with a squeeze of lemon juice.
- Carry a water bottle with you throughout the day and sip regularly.
- Add lemon, cucumber, or mint to your water for extra flavor and hydration.
8. Consider Magnesium Supplements
Why it matters: Magnesium helps regulate blood sugar and improve insulin sensitivity. Many people, especially women, are deficient in magnesium during perimenopause.
Examples: You can get magnesium from foods like spinach, almonds, pumpkin seeds, and dark chocolate. However, supplementation may be necessary if you’re deficient.
Action Plan:
- Incorporate magnesium-rich foods into your diet, like leafy greens, nuts, and seeds.
- Consult your healthcare provider about magnesium supplements, especially if you experience muscle cramps or fatigue.
- Aim for 300-400 mg of magnesium daily, depending on your healthcare provider’s recommendation.
What next?
Combating insulin resistance during perimenopause can feel overwhelming, but taking small, actionable steps can make a big difference in your health and well-being. Focus on a balanced diet, regular exercise, stress management, and quality sleep to support your body through this transition. By making these lifestyle changes, you’ll be better equipped to manage your blood sugar levels and thrive through perimenopause.
Remember, it’s always a good idea to consult with a healthcare provider or nutritionist for personalised advice, especially when it comes to supplements and specific health concerns. Take control of your health today by implementing these steps - your body will thank you for it!
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What resonated with you? I'd love to hear about your own perimenopause journey or the 'Camino' you're working toward. This is a supportive space for women navigating this beautiful, challenging phase of life. 💙