Insulin Resistance & Women’s Health
Keeping in theme of Women’s Health & Hormonal Imbalances, let’s look a bit at Insulin Resistance. What it is, why it happens and what it can turn into…
What is Insulin Resistance?
Insulin resistance (IR) occurs when the body’s cells stop responding efficiently to insulin, the hormone that regulates blood sugar levels. When we eat sugars (found in carbohydrates and referring to glucose, the base sugar molecule), our body releases insulin whose job it is to tell the cells to let the sugar into the cells to be used for energy production.
When someone is insulin resistant, the body’s cells become less responsive to these signals by insulin. When the cells resist insulin’s signal, glucose remains in the bloodstream instead of being absorbed by the cells. As a result, blood sugar levels rise.
To compensate, the pancreas produces more insulin to try to force cells to take in the glucose. However, over time, this compensation becomes less effective, leading to chronically elevated levels of insulin and sugar in the blood. In women, insulin resistance can disrupt key hormones like oestrogen, progesterone, and testosterone, which can lead to hormonal imbalances.
What are some conditions we may see because of IR?
- Polycystic Ovarian Syndrome (PCOS)
- Irregular Menstrual Cycles
- Type 2 Diabetes – IR is a big risk factor which often leads to Type 2 Diabetes
What are some conditions we may see because of IR?
What contributes to IR?
- Stress
- A diet high in refined carbs
- A lack of exercise
What are common signs of IR?
- Weight gain, especially around the belly
- Irregular periods
- Skin changes (dark patches, skin tags)
- Fatigue, mood swings, and sugar cravings
So, what can you do to help manage Insulin Resistance?
- Prioritise Whole Foods
Refined carbs and sugars, on the other hand, cause rapid spikes in blood sugar, leading to higher insulin levels. Over time, this contributes to worsening insulin resistance. Whole foods (vegetables, fruits, lean proteins, and healthy fats) help slow digestion, allowing for steady blood sugar levels and reducing the insulin response.
2. Move Your Body
Exercise helps your muscles use glucose for energy, which lowers blood sugar and increases insulin sensitivity. Even a small increase in physical activity can reduce insulin resistance and prevent blood sugar spikes. Strength training, in particular, helps build muscle mass to enhance your body’s ability to process insulin effectively. Aerobic exercises like walking or cycling also improve heart health and circulation, further aiding glucose metabolism.
3. Manage Stress
Stress triggers the release of cortisol, a hormone that raises blood sugar to give your body a quick source of energy. While this is helpful in short-term situations, chronic stress leads to prolonged high blood sugar levels, further straining insulin function. Using techniques like yoga, meditation, or deep breathing can reduce cortisol levels, helping to prevent those constant blood sugar spikes and easing the burden on insulin.
4. Get Enough Sleep
Poor sleep disrupts the hormones that regulate hunger and metabolism. Sleep deprivation raises cortisol and affects the balance of hormones like leptin and ghrelin, which regulate appetite. This not only increases cravings for sugary and high-carb foods but also makes it harder for your body to use insulin efficiently. Consistent, high-quality sleep helps regulate these hormones and supports better insulin sensitivity.
If you want to chat about more about your own symptoms and learn how to support your blood-glucose and hormones, give us a buzz to book in!
Zoe
