Part 4 - Insulin Resistance in Menopause: Lifestyle Recommendations

Welcome to Part 4 of our blog series on managing insulin resistance during menopause. In this installment, we'll explore practical lifestyle strategies that menopausal women can implement to support their metabolic health and improve insulin sensitivity.

Regular Physical Activity: Engage in regular physical activity to improve insulin sensitivity, promote weight loss, and enhance overall health during menopause. Physical activities that directly support insulin sensitivity typically involve exercises that engage large muscle groups, increase heart rate, and improve cardiovascular fitness. These activities help enhance glucose uptake by muscle cells, reduce insulin resistance, and promote better blood sugar control. Here are some types of physical activity that directly support insulin sensitivity:

1. Aerobic Exercise: Aerobic activities, such as brisk walking, jogging, cycling, swimming, dancing, and aerobic classes, are effective for improving insulin sensitivity. These activities increase heart rate and breathing rate, leading to greater oxygen delivery to muscles and increased glucose uptake. How much you need will depend on many factors - the key is to note how you feel after aerobic exercise. If you are quite tired, then the level of intensity may need to be dialled back. In some cases, you may even need a short break from intense exercise.

2. High-Intensity Interval Training (HIIT): HIIT involves alternating between short bursts of high-intensity exercise and brief periods of rest or low-intensity activity. HIIT has been shown to be particularly effective for improving insulin sensitivity, cardiovascular fitness, and metabolic health. HIIT workouts can include activities such as sprint intervals, cycling intervals, circuit training, and Tabata workouts. (Best avoided in high or chronic stress states as this sort of exercise will trigger and worsen your already struggling stress response.)

3. Resistance Training: Resistance or strength training involves using weights, resistance bands, or body weight exercises to challenge and strengthen muscles. Resistance training increases muscle mass, improves insulin sensitivity, and enhances glucose uptake by muscle cells. Aim to include resistance training exercises targeting major muscle groups (e.g., squats, lunges, chest presses, rows) at least two days per week.

4. Combination Training: Combining aerobic exercise with resistance training can provide additional benefits for insulin sensitivity and overall metabolic health. Incorporating both types of exercise into your routine helps optimize muscle mass, cardiovascular fitness, and glucose metabolism. For example, you could perform aerobic exercise on some days and resistance training on other days, or include both types of exercise in the same workout session.

5. Interval Training: Interval training involves alternating between periods of higher-intensity exercise and lower-intensity recovery periods. Interval training can improve insulin sensitivity, increase calorie expenditure, and enhance cardiovascular fitness. You can incorporate intervals into various types of exercise, such as running, cycling, swimming, and rowing, to challenge different muscle groups and energy systems.

6. Circuit Training: Circuit training involves performing a series of exercises targeting different muscle groups with minimal rest between exercises. Circuit training can improve cardiovascular fitness, muscular endurance, and insulin sensitivity. You can design your own circuit workouts using body-weight exercises, resistance bands, or gym equipment, or participate in circuit classes offered at fitness centres.

7. Functional Training: Functional training focuses on movements that mimic activities of daily living and engage multiple muscle groups simultaneously. Functional exercises can improve balance, coordination, flexibility, and strength, while also enhancing insulin sensitivity. Examples of functional exercises include squats, lunges, push-ups, rows, and plank variations.

Stress Management: Chronic stress can contribute to insulin resistance and metabolic dysfunction, so it's important to prioritize stress management during menopause. Practice relaxation techniques such as deep breathing, meditation, yoga, tai chi, or progressive muscle relaxation to reduce stress levels and promote emotional well-being. Find healthy coping mechanisms to deal with stress, such as spending time in nature, connecting with loved ones, pursuing hobbies, or seeking support from a therapist or support group. Keep in mind that during high/chronic periods of stress, you need to add more, not less, stress management tools.

Quality Sleep: Prioritize quality sleep to support metabolic health and hormone regulation during menopause. Aim for 7-9 hours of uninterrupted sleep per night and establish a consistent sleep schedule. Create a relaxing bedtime routine, avoid caffeine and electronic devices before bed, and create a comfortable sleep environment to promote restful sleep. Learn more about improving Sleep Hygiene here.

Conclusion: In conclusion, lifestyle strategies play a crucial role in managing insulin resistance during menopause. By adopting a balanced diet, practicing portion control, engaging in regular physical activity, managing stress, and prioritizing sleep, menopausal women can support their metabolic health and improve insulin sensitivity. Stay tuned for the next part of our blog series, where we'll explore herbs and nutritional supplements for managing insulin resistance during menopause.