MENOPAUSE MAYHEM VOLUME 3: WHEN DID INSULIN BECOME THE ENEMY?
Ok, these fans might be overkill for hot flashes, but I’m sure every woman over 50 wishes they would fit in her handbag!
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Have you noticed that your eating plans stopped working, and that spare tyre is growing? Here is some advice based on the fight between oestrogen and insulin in your body right now.
Eat 3 protein meals per day instead of 5. Even it used to work for, it might not anymore.
This is because as oestrogen maintains insulin sensitivity, and as it drops, women can become insulin resistant.
Not only might your go-to meal plan stop working…it might actually be sabotaging you.
This is because the peri/menopause hormonal shift triggers increased abdominal (visceral) fat storage, reduced metabolic rate, and higher, harder-to-manage blood sugar levels. These changes, often compounded by poor sleep, make cells less responsive to insulin.
Eating 3 times daily will spike your insulin 3 times, instead of 5. So, if you’re feeling like you need a chocolate, have it straight after a meal instead of as a separate snack for the same reasons.
Quit the shakes and have a smoothie instead.
Amino acids in protein shakes, particularly whey protein, primarily cause a significant spike in insulin. Protein shakes, especially whey, are highly insulinotropic, meaning they stimulate the pancreas to release insulin.
A homemade smoothie can be a better option for avoiding insulin spikes than a typical shake, but only if it is designed with high fiber, healthy fats, and protein, and is low in sugar. Hint: skip the fruit juice.
Heart rate
Your heart rate can spike your cortisol levels in peri/ menopause, with your oestrogen on an extended vacation. The ideal formula is to subtract your age from 180, to give you a ceiling in beats per minute.
The best exercises for menopause combine strength training (lifting weights, bands) to build bone density and reverse muscle loss, with cardiovascular exercise (HIIT, walking, cycling) to manage weight and heart health. Just keep an eye on your heart rate to prevent cortisol from flooding your system. Recommended routines include 2.5 hours of moderate activity weekly, incorporating yoga for stress reduction and mobility.
Fiber
To reduce bloating, add more fiber to your meals with a sprinkle of psyllium husk, especially if you’re eating pasta or a smoothie that is low on fibre.
Tonics
Try Black Cohosh (hot flushes, night sweats) and Dandelion (white tongue, liver detox)
Or
Milk Thistle (inflammation) and Chastree/Agnus Castus (Hormone imbalances)
I am a wellness coach, traditional doctor and life coach based in Johannesburg. You can send me a WhatsApp to book an appointment on +27833613255
“Your most aligned life is crafted, element by element”
