Insulin Resistance at menopause and weight loss

Aoife McCormack
Jul 11
4 min read

Menopause, defined as the absence of menstruation for 12 consecutive months, typically occurs between the ages of 45 and 55. It is a natural part of ageing, caused by a decline in reproductive hormones, such as oestrogen (1). While some women experience few symptoms, menopause is often accompanied by hot flushes, irritability, difficulty concentrating and joint discomfort (2).

Weight gain, particularly around the abdomen, is common during menopause. This weight gain may be linked to insulin resistance, which can be due to falling oestrogen levels. As the body struggles to regulate blood sugar effectively, fat storage is increased, symptoms become worse, and the risk of other health conditions increase (3).

Older woman checks blood sugar with a glucometer at a kitchen table. Nearby are an apple, glucose test kit, and plant.

What is Insulin Resistance?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When we eat, food is broken down into sugar, which enters the bloodstream. As a result of circulating sugars in the blood, the pancreas releases insulin to absorb this sugar and use it as energy (4). Insulin resistance occurs when the body’s cells, especially in the muscles, fat and liver, stop responding properly to insulin. This causes the body to produce more insulin in an attempt to keep blood sugar levels stable (5). Over time, this can lead to increased fat storage, especially around the belly, and symptoms such as fatigue, sugar cravings, skin tags and high cholesterol (6). If left unmanaged, insulin resistance can lead to more serious health conditions such as hypertension, non-alcoholic fatty liver disease and type 2 diabetes (7).

Insulin Resistance during Menopause

There is a two-way relationship between menopause and insulin resistance. During menopause, changing hormone levels can increase the risk of developing insulin resistance, however, the development of insulin resistance can worsen menopause symptoms. Oestrogen generally improves insulin sensitivity, however, women to become more susceptible to insulin resistance as their oestrogen drops during menopause (8). Insulin resistance can also be affected by age-related muscle loss, disrupted sleep, a side effect of menopause, and reduced physical activity levels. Women may notice increased fatigue or low energy levels, stubborn weight gain and frequent sweet cravings. These changes make the body more prone to storing fat, making it difficult to control weight during menopause (9).

How Insulin Resistance affects Weight Loss

When your body becomes resistant to insulin, it struggles to efficiently use sugar for energy. As a result, it begins to store fat rather than burn it for energy. This shift can make weight loss during menopause difficult. On top of this, insulin resistance often leads to increased sugar cravings and persistent fatigue, making it increasingly difficult to stick to a healthy diet or stay active (1).

Fortunately, a few simple lifestyle changes can make a big difference when trying to break this frustrating cycle:

Eating a balanced diet, high in fibre, protein and healthy fats can help control blood sugar levels, limiting added sugars which can spike insulin levels.
Managing stress through mindfulness, yoga or relaxation activities can improve insulin sensitivity and overall hormone balance.
HRT (hormone replacement therapy) can restore oestrogen levels which may also improve insulin sensitivity (9).
Exercising regularly can also improve how your body responds to insulin, as well as directly impacting weight gain and stress management.

Conclusion

Menopause can bring significant hormonal and metabolic changes, and insulin resistance is both a consequence and a contributor to some of these changes. It plays a role in weight gain, fatigue and other symptoms often experienced during this life stage. Thankfully, through a balanced diet, regular exercise and stress management, insulin resistance can be improved. By taking a proactive approach, women can not only manage their weight more effectively, but also support their overall wellbeing, easing the transition through menopause and regaining control of their bodies.

This blog was written by Aoife McCormack, a MSc Nutrition and Behaviour student at Bournemouth University, with an interest in women’s health. Find her on LinkedIn at https://www.linkedin.com/in/aoifemccormack60/.

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.