Half of Women Over 50 Have This Hidden Hormone Problem—Here’s How To Fix It Fast
See the lifestyle changes that make the biggest difference in reversing the condition
We hear a lot about insulin resistance these days, and it’s no wonder: Recent research in the Journal of Mid-Life Health shows that as many as half of all postmenopausal women have the sneaky hormonal condition. Perhaps even more surprising: Insulin resistance symptoms can be so subtle, millions of us have it without even realizing.
That’s a problem, since insulin resistance puts us at increased risk of “prediabetes, type 2 diabetes, heart disease, stroke, chronic kidney disease and nerve damage,” says Jennifer Brown, MD, who is dual board-certified in family and obesity medicine, and often sees patients with insulin resistance at the West Virginia clinic where she practices.
Fortunately, the sooner we catch it, the easier it is to improve or fully reverse the problem, says Dr. Brown. So keep reading to find out if you have symptoms—plus see simple steps to help reduce insulin resistance and protect your health for years to come.
Woman's World Answers
What is insulin resistance?
Carbs we eat turn into blood sugar, which is the body’s primary fuel; insulin is a hormone that “unlocks” little fuel caps on cells, allowing blood sugar to be drawn in and burned for energy. “Insulin resistance occurs when the body’s cells become less responsive to insulin,” explains Dr. Brown, who also works with women through the support site MyObesityTeam.com. Basically, the lock starts getting jammed.
This means less blood sugar is burned, your body is deprived of fuel (making you tired and hungry) and you churn out more and more insulin to try to fix the problem—which further stresses your system and usually makes the problem progressively worse. Unchecked, insulin resistance will typically progress to prediabetes and then type 2 diabetes.
Why insulin resistance is so common after 50
Risk factors like a genetic tendency, inflammation, stress and sleep deprivation can all play a role. For women, estrogen typically helps cells respond to insulin. Declining levels during menopause make insulin resistance “a significant concern for women over 50,” says Dr. Brown.
That said, the most common cause is eating too many foods that make blood sugar surge while not being active enough to burn all that sugar off. Main culprits are sugary and processed foods, plus oversized portions of anything, even nutritious options. As cells are barraged with blood sugar and insulin, it damages cellular “locks” and insulin starts having trouble getting them to work as they should.
The 5 sneaky symptoms of insulin resistance every woman should know
Keep in mind that symptoms of insulin resistance, prediabetes and type 2 diabetes are all similar, and you may need prescription medication to protect your health. So be sure to let your doctor know if you have any of these warning signs:
Carb cravings immediately after eating
When the cells aren’t getting enough blood sugar, they alert your body that you need more. So you may feel an urge to stuff your face with sugar-spiking foods even if you’re physically full. “Cravings for carbohydrates or sweets, especially after meals, is often a result of fluctuating insulin and glucose levels,” says Elizabeth Rubin Ribak, MD, an emergency medicine physician at Cedars-Sinai in Los Angeles and a clinical advisor at Embers Recovery in Phoenix, Arizona.
Chronic fatigue
When your body can’t readily access the blood sugar it makes, you experience a system-wide fuel shortage, “which can subsequently drain energy,” according to Brynna Connor, MD, a board-certified family medicine physician specializing in anti-aging medicine and an ambassador for NorthwestPharmacy.com. She adds that brain fog is another potential symptom that you’re developing insulin resistance, as your brain is deprived of fuel.
Unexplained belly fat
When your insulin is struggling to get sugar into cells to be burned, it generally has no trouble opening abdominal fat cells (which, per a study in Diabetes, have more insulin receptors than other fat cells). So a lot of the sugar you can’t burn ends up as belly fat, and your waist may grow even if you haven’t increased your food intake.
“If you notice abdominal weight gain, and especially if your waist measurement is greater than 35 inches, there’s a good chance you have insulin resistance,” says Dr. Brown.
Frequent urination
Many of us blame constant bathroom runs on normal aging, but both drinking more and peeing more are classic symptoms of high blood sugar, “because when blood glucose levels are high, the kidneys work harder to excrete the extra sugar through urine,” says Dr. Connor.
Skin tags and skin darkening
Elevated insulin levels stimulate the release of compounds that can prompt ordinary skin cells to rapidly proliferate, “forming small skin growths, usually seen around the neck,” says Dr. Brown. These skin tags are almost always benign, but they’re also a clear symptom that insulin resistance may be developing.
The same compounds can affect skin in areas with more natural pigment, causing the skin to become thick, velvety and darkened in people with insulin resistance. “It’s called acanthosis nigricans, and you’ll usually notice it at the base of the neck, in your armpits or by your groin,” she notes.
Easy ways to reverse insulin resistance naturally
“Decreasing sugar and ultra-processed food consumption and staying physically active have been shown to reduce insulin resistance,” says Dr. Brown. Regular exercise is encouraged, since both aerobic activity and strength training activate insulin signaling pathways, helping cells be more responsive to insulin.
Inflamed tissue and fat tissue also release compounds that can make insulin issues worse, so anything you can do to soothe your body is a good idea. Try to sneak anti-inflammatory foods—like antioxidant-rich produce, lean protein, fiber-rich beans and healthy fat— in as many sittings as you can. “Stress reduction and quality sleep can help,” says Dr. Connor. “And even modest weight loss can improve insulin sensitivity.”
How to know if you’re improving your insulin sensitivity
“When insulin resistance begins to reverse, women may notice improvements in energy levels, fewer cravings and better mental clarity,” says Dr. Riback. Excessive thirst and urination should die down. If you have bloodwork done regularly at checkups, you should also expect “improved lab results like lower fasting glucose levels, triglyceride levels and fasting insulin levels.”
And we saved the best for last: All the experts we spoke to agree that weight management should become easier. And if making better choices helps you shrink belly fat, insulin resistance is almost certainly improving, says Dr. Brown. Take steps to prevent and reverse insulin resistance, and there’s a good chance you’ll outsmart a lot of serious diseases and end up looking and feeling radiantly healthy!
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