Addressing insulin resistance
In the realm of metabolic health, insulin resistance stands as a significant challenge, particularly for individuals navigating the intricate landscape of hormonal imbalances during menopause. As a clinical nutritionist dedicated to evidence-based approaches, it's crucial to shed light on this topic and explore the pivotal role that nutrition plays in managing insulin resistance.
Insulin, a hormone produced by the pancreas, is vital for regulating blood sugar levels. Insulin resistance occurs when the body's cells don't respond effectively to insulin, leading to elevated blood sugar levels and, eventually, type 2 diabetes. I often use the analogy of the story about the boy who cries wolf. Insulin is produced in response to raised blood sugar levels and shuttles the sugar (glucose) into the cells. However, when the cells are full of glucose (energy) they don’t accept any more, so the insulin message is ignored, and blood sugar remains high until the liver can process the sugar into fat. This is insulin resistance or prediabetes. If insulin continues to be ignored by cells, the pancreas gradually stops producing insulin leading to Type 2 diabetes.
A further complication is that the female hormone oestrogen increases cellular sensitivity to insulin. As we lose this hormone throughout our 40s and beyond, the risk of insulin resistance increases. However, the right nutritional strategies can significantly mitigate and even reverse this condition.
One of the cornerstones of managing insulin resistance lies in adopting a balanced, low glycemic load diet with adequate protein and fibre. This approach emphasises whole foods such as vegetables, selected fruits, slow release whole grains, quality proteins, and healthy fats. These foods release glucose into the bloodstream gradually, preventing sudden spikes in blood sugar levels.
Additionally, incorporating foods rich in fibre is essential. Fibre not only aids in digestion but also helps regulate blood sugar levels by slowing down the absorption of sugar. Foods like legumes, whole grains, and vegetables should be staples in the diet of individuals combating insulin resistance but not all bodies can tolerate all fibres.
This is where personalised nutrition plans, like the Metabolic Balance® approach, cannot be overstated. Tailoring dietary choices to individual needs, personal biochemistry and digestive responses can optimise hormonal balance, including insulin levels. By focusing on carefully selected nutrient-dense, whole foods, individuals can support their bodies in overcoming insulin resistance and promoting overall well-being.
Knowing ‘what’ to do is only half of the story. Having the guidance and accountability of a skilled coach means you can be confident that when the going gets tough, you will be supported. Sometimes this requires a reframing of your thoughts such as “I don’t eat breakfast / fish / lentils” which we will explore in a compassionate yet actionable way. Other times, it a case of identifying specific changes to your plan while you’re overseas or at a work conference, while still supporting your progress. The aim is always to hit your long term health goals through education and habit change.
In conclusion, addressing insulin resistance through targeted nutrition is not just a theoretical concept; it's a tangible, achievable goal. By embracing a personalised program to fill in the nutrition gaps in the diet, we can improve the body’s cell’s sensitivity to insulin. As a clinical nutritionist, my mission is to guide and support individuals on this transformative journey, ensuring they thrive in the face of hormone-related insulin resistance and emerge stronger, healthier, and more resilient. Combine the support and the science, and you will feel the best you’ve ever felt!