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Insulin resistance has the dubious distinction of being one of the most misunderstood health conditions a woman can have. One widespread myth is that it only happens in women who are obese or who eat too many sweets. Another is that it inevitably leads to diabetes, and that there’s nothing that an insulin-resistant woman can do to change her fate.
To the contrary—the wonderful news is that women can prevent insulin resistance, and even reverse it naturally!
Reversing insulin resistance really is a matter of understanding insulin’s role in the body. Insulin allows glucose to travel from the bloodstream into the body’s cells, where it helps the cells to function. And when you eat foods high in refined carbohydrates, our insulin production kicks into high gear so the insulin can rush to remove the sugar from your blood and get it into your cells. It’s a smooth system—but if your insulin levels spike too often from eating too many high-carb foods (and, consequently, triggering too much insulin secretion), your cells respond to the insulin invasion by reacting less.
Eventually, the cells’ lowered response will prevent glucose from getting into your cells, leaving the glucose in your bloodstream, which gives you high blood sugar and deprives your cells of the energy they need to function. This is why many women with insulin resistance experience carbohydrate cravings, fatigue and weight gain—their cells are literally starving for energy, even with plenty of glucose available in the blood. At some point, it’s likely that their body’s capacity to generate insulin correctly will become depleted and they will be diagnosed with Type 2 diabetes.
And there’s more: Insulin resistance sits at one end of a spectrum of related disorders called metabolic syndrome, a serious health challenge that takes on many different forms. It leads not only to diabetes, but also to a host of equally problematic health conditions. That’s why it’s critical that you pay attention to the signals your body sends when it is dealing with insulin resistance.
More than 80 million Americans suffer from insulin resistance—about 25 percent of us. We believe the percentage is much higher among perimenopausal women. As women approach menopause, they cannot process carbs as efficiently and find it easier to gain weight, especially around their waists. Afternoon blahs, sugar crashes and carb cravings all may be early insulin resistance symptoms.
Picture insulin resistance at the center of a web of related health problems—heart disease, diabetes, obesity, hypertension, high cholesterol, breast cancer and polycystic ovarian syndrome. There’s also some evidence that it may contribute to endometrial cancer and Alzheimer’s disease.
Everything we eat—fats, proteins and carbohydrates—is broken down during digestion into proteins, micronutrients and glucose. The body uses the proteins and nutrients in cellular metabolism, immune function and cell replacement, using glucose as its basic fuel. Our demand for fuel varies from moment to moment, but the brain needs our blood sugar level to remain stable. So, getting energy to the cells without changing that level is a critical function.
Of special concern to women is how insulin resistance disrupts fat metabolism. When the cells won’t absorb the extra glucose, the liver has to convert it into fat. Fat cells are loaded with glucose receptors, so we create a vicious cycle. Ironically, while the insulin-resistant woman is gaining weight, and her cells are starved for energy, she feels exhausted and wants to eat carb-heavy foods in search of energy.
These extra fat cells also are little estrogen factories. Thus, weight gain contributes to the estrogen dominance that causes so many symptoms during perimenopause.
All women should watch for symptoms of insulin resistance, because it’s a condition that visits women of any physique. In our society, access to refined carbs (white bread, bagels, pasta, potatoes, sodas, sugar) is easy. The more processed and refined food we eat, the more insulin we require to metabolize it—and the more insulin in our blood, the less responsive our cells become. As we age, this continual exposure wears out our tolerance for refined carbohydrates and reduces our sensitivity to insulin.
If you suffer from high cholesterol, high triglycerides or hypertension, you should be checked for insulin resistance, regardless of your weight or age. If you have high blood pressure, it’s likely you also suffer from insulin resistance; high blood pressure medication will not cure insulin resistance.
You are at highest risk for developing this condition if you have a family history of type 2 diabetes or have suffered from gestational diabetes, hypertension or are seriously overweight. Apple-shaped women, or those who usually gain their weight around the abdomen, also are at risk. Try this quick assessment: measure yourself around the smallest part of your waist and the biggest part of your hips. Divide the waist measurement by the hip measurement. A ratio bigger than 0.8 indicates that you are at risk for developing insulin resistance.
The good news: Insulin and glucose levels are very easily influenced by changes in lifestyle, exercise and diet. If you are insulin resistant, there’s a great deal you can do to remedy your situation.
At Vibrant Way, we understand that insulin resistance may be an underlying factor in a number of health problems. Our goal is to empower women to feel energetic, lively, attractive, passionate, and excited for years to come—instead of feeling lethargic, irritable and hormonally out of balance.
If you feel you are at risk, talk to your physician or other health care professional about being tested. If a client is indeed insulin-sensitive, we recommend changes in their diet and exercise habits, starting with the outside aisles of the supermarket! Avoid the inner rows of processed foods, sugar cereals, high-sodium snacks and soda.
A diet consisting of lean meats and dairy, vegetables and legumes, leafy greens, and fruits will go far in reawakening the body’s ability to balance insulin levels. If a client already is insulin resistant, we recommend a plan of three healthy meals and two snacks a day, with each meal containing no more than 15 carbohydrates in the form of vegetables and fruits (and no “white” foods at all) and some lean protein. Snacks should each contain half as many carbs.
Healthy fats, or those rich in essential fatty acids (EFA’s), also are important in an insulin-resistant diet. You’ll find EFA’s in avocados, cold-water fish like salmon and tuna, flax seed and eggs, as well as supplements.
We also recommend a comprehensive high-potency nutritional supplement; it will help decrease sugar and carbohydrate cravings and normalize hormone levels. The Women’s Empowerment Program is an at-home version of what we offer our clients at our nutrition center, and it will help conquer insulin sensitivity. Click here to learn more about the Vibrant Way Women’s Empowerment Plan
Regular exercise of at least 30 minutes a day, 3 to 5 times a week, also is beneficial for regulating metabolic function. Decreasing stress, thereby easing pressure on the adrenal glands, is another factor that will bring better overall health and help keep insulin levels in check. Stopping smoking, moderating alcohol consumption, and solid sleep habits will help to alleviate blood chemistry surges, thereby promoting a thriving, well-balanced body.
Your body’s hormonal balance is like a symphony. Insulin is one of the loudest and most important instruments. When its metabolism doesn’t work correctly, neither do the other hormonal systems. We’ve seen over and over that women with menopause symptoms must reverse their insulin resistance in order to find relief from other symptoms. Fortunately, it can be done, and the Vibrant Way team is here to help!
Our Women's Empowerment Program is a great place to start!
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