Insulin Resistance in Perimenopause: What It Is and How to Regulate Your Blood Sugar

Perimenopause is a significant transition in a woman’s life, marked by hormonal shifts that can impact everything from mood to metabolism. One common but often overlooked change is insulin resistance, which can contribute to weight gain, fatigue, and increased risk of conditions like type 2 diabetes. If you’re in perimenopause and noticing changes in your energy levels, weight, or cravings, insulin resistance may be playing a role.

What Is Insulin Resistance?

Insulin is a hormone that helps regulate blood sugar (glucose) levels by allowing your cells to absorb and use glucose for energy. When your body becomes resistant to insulin, your cells don’t respond to it as effectively. As a result, your pancreas has to produce more insulin to keep blood sugar levels stable. Over time, this can lead to elevated insulin and blood sugar levels, increasing the risk of metabolic issues.

Why Does Insulin Resistance Happen in Perimenopause?

During perimenopause, estrogen and progesterone levels fluctuate and eventually decline. These hormonal changes can make the body less responsive to insulin, increasing the likelihood of insulin resistance. Additionally, perimenopause is often associated with:

• Increased abdominal fat, which is linked to insulin resistance

• Changes in sleep quality, which can impact blood sugar regulation

• Increased stress levels, which elevate cortisol, a hormone that raises blood sugar

As a result, many women in perimenopause find it harder to maintain stable blood sugar levels, leading to symptoms like energy crashes, sugar cravings, and unexplained weight gain.

3 Ways to Regulate Insulin Levels in Perimenopause

1. Prioritize Protein and Fiber in Your Diet

Eating balanced meals with high-quality protein and fiber can help regulate blood sugar and prevent insulin spikes. Some simple strategies include:

• Starting the day with a protein-rich breakfast like eggs or Greek yogurt

• Incorporating fiber-rich foods like leafy greens, flaxseeds, and legumes

• Choosing whole, unprocessed foods over refined carbohydrates

2. Engage in Strength Training and Daily Movement

Exercise plays a key role in improving insulin sensitivity. Strength training, in particular, helps your muscles use glucose more effectively. Aim for:

• Strength training exercises (such as squats, lunges, and upper body) 2-3 times per week

• Daily movement, including walking, yoga, or other low-impact activities

• Avoiding prolonged periods of sitting by incorporating movement breaks throughout the day

3. Manage Stress and Improve Sleep Quality

Both stress and poor sleep can contribute to insulin resistance by increasing cortisol levels. To support balanced blood sugar levels:

• Prioritize a consistent sleep schedule and aim for 7-9 hours of quality sleep

• Practice relaxation techniques like deep breathing, meditation, or gentle stretching before bed

• Reduce caffeine intake in the afternoon and limit screen time before bedtime

Supporting Your Hormones Naturally

If you’re struggling with symptoms of insulin resistance in perimenopause, naturopathic support can help. As a Kelowna-based naturopathic doctor, I work with women to regulate blood sugar, balance hormones, and optimize their overall well-being.

Looking for personalized strategies to support your health during perimenopause? Book a consultation at Momentum Kelowna to start feeling your best.

By addressing insulin resistance through diet, movement, and stress management, you can navigate perimenopause with better energy, stable moods, and improved metabolic health.