– Tailoring advice for managing insulin resistance at different life stages.

As we age, we experience many changes in our body and our health. We have a more difficult time losing weight, our metabolism changes and we start to lose muscle mass. Our insulin sensitivity also changes and in many people, that can result in a diagnosis of Type 2 Diabetes. 

Many people feel that the Mountain Dew they were drinking or the cookies they were eating was the cause of their diagnosis of diabetes. Most medications and treatments people experience are targeted at blood sugar levels and not at the underlying cause of Type 2 Diabetes, insulin resistance.

How does our insulin sensitivity change as we age?

Insulin Sensitivity Across the Life Span:

1. Childhood and Adolescence:

• During early life, insulin sensitivity is generally high. The body efficiently utilizes insulin to regulate blood sugar levels.
• Encouraging a balanced diet and regular physical activity sets a foundation for lifelong metabolic health.

1. Adulthood:

• Insulin sensitivity tends to peak in early adulthood but can gradually decline with age.
• Factors such as genetics, lifestyle choices, and hormonal changes impact insulin sensitivity.
• Regular exercise and a nutrient-rich diet play pivotal roles in maintaining optimal sensitivity.

1. Perimenopause and Menopause:

• Hormonal changes during perimenopause and menopause can influence insulin sensitivity.
• Increased abdominal fat and fluctuations in estrogen levels may contribute to insulin resistance.
• Focusing on maintaining a healthy weight and incorporating strength training becomes essential.

Tips for Improving Insulin Sensitivity:

1. Embrace Physical Activity:

• Regular exercise, including walking and strength training, enhances insulin sensitivity.
• Aim for at least 150 minutes of moderate-intensity exercise per week. Taking a 10-15 minute walk after meals can also help to improve insulin sensitivity and help your body use the extra glucose in your system.

1. Prioritize Whole Foods:

• Opt for a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains (oats, quinoa, rice).
• Minimize processed foods and refined sugars, which can contribute to insulin resistance.

1. Manage Stress:

• Chronic stress can impact insulin sensitivity. Incorporate stress-reducing activities such as meditation, yoga, or deep-breathing exercises.

1. Adequate Sleep:

• Prioritize quality sleep, as insufficient sleep can disrupt hormonal balance and lead to insulin resistance. Aim for 7-8 hours of sleep per night.

1. Maintain a Healthy Weight:

• Strive for a healthy weight through a combination of a nutritious diet and regular physical activity.
• Focus on sustainable lifestyle changes rather than quick fixes. Stop focusing on a “diet” and focus more on lifestyle changes you can maintain.

1. Stay Hydrated:

• Proper hydration supports overall metabolic function, including insulin sensitivity.
• Aim for at least eight glasses of water per day.

As we journey through the different phases of life, optimizing insulin sensitivity becomes a cornerstone of managing type 2 diabetes for women over 40. By embracing a holistic approach that includes mindful nutrition, regular exercise, stress management, and sufficient sleep, you empower yourself to navigate this journey with resilience and vitality. Remember, it’s never too late to prioritize your metabolic health and cultivate a lifestyle that fosters improved insulin sensitivity for years to come.