Beat Insulin Resistance Naturally: Unlocking the Power of Herbal Remedies for Women

Insulin resistance is a common condition that can affect both men and women. However, research has shown that women may be particularly vulnerable to developing insulin resistance. 

According to a study published in the journal Diabetes, Obesity and Metabolism, the prevalence of insulin resistance in women varies depending on a number of factors, including age, ethnicity, body mass index, and other health conditions. In general, the study found that the prevalence of insulin resistance ranged from around 10% in healthy women to as high as 70% in women with conditions such as obesity, polycystic ovary syndrome (PCOS), and type 2 diabetes. 

Other studies have suggested that insulin resistance may be more common in older women, women of certain ethnic backgrounds (such as Hispanic and African-American women), and women with a family history of metabolic disorders. 

Overall, these statistics suggest that insulin resistance is a significant health concern for many women, and that there is a need for increased awareness and preventative efforts to address this condition.

What is Insulin Resistance?

Insulin resistance occurs when the cells in your body lose their sensitivity to insulin hormone, making it difficult for the hormone to transport glucose into the cells for energy production. This can cause a high buildup of glucose in the blood, leading to various health issues like prediabetes, type 2 diabetes, weight gain, and cardiovascular complications. Insulin resistance predominantly affects women rather than men, and it's often linked to hormone imbalances.

The Causative Link Between Insulin Resistance and Estrogen Levels

Insulin resistance and estrogen deficiency are concomitant disorders with mutual interrelationship. A moderate or severe decrease in serum estrogen levels enhances the prevalence of insulin resistance in women.

Women near menopause are particularly prone to insulin resistance due to metabolic changes related to fluctuations in adrenal and thyroid hormonal secretions. The decrease of certain hormones, like estradiol, may actually trigger insulin resistance in women who previously had normal insulin levels.

In pre-menopausal women, high insulin levels can tell the ovaries to make more testosterone, which can cause facial hair and acne. High insulin levels also lower sex hormone binding globulin (SHBG), which dumps estrogen in the system and can contribute to symptoms of estrogen excess like sore breasts, fibroids, and heavy menses.

High Cortisol Levels and Insulin Resistance in Women

High cortisol levels can significantly impact insulin sensitivity in women, leading to the development of insulin resistance. Research has detailed the intricate connection between these two hormonal factors, particularly highlighting how elevated cortisol levels exacerbate insulin resistance. Cortisol, often referred to as the "stress hormone", is produced by the adrenal glands in response to stressors, both physical and psychological. When we as women feel stressed, cortisol is released causing a surge in our appetite leading to the intake of more calories from carbohydrates. The intake of these additional calories lead to more glucose circulating in the blood. Chronic stress can result in persistently high cortisol levels, which, in turn, can disrupt glucose metabolism by the liver and impair insulin function. Studies have shown that cortisol can directly interfere with insulin signaling pathways, reducing the cells' responsiveness to insulin and impeding glucose uptake. Moreover, cortisol promotes gluconeogenesis, the process by which the liver produces glucose, leading to elevated blood sugar levels. In women, hormonal fluctuations, such as those experienced during menopause, can further exacerbate this relationship, as changes in estrogen levels may influence cortisol production and sensitivity. Understanding the link between cortisol and insulin resistance is crucial for effectively managing metabolic health in women. By addressing stress management techniques, adopting a balanced lifestyle, and incorporating natural remedies known to regulate cortisol levels, women can take proactive steps to mitigate the risks associated with insulin resistance and promote overall well-being.

The Top 10 Sign and Symptoms of Insulin Resistance in Women

1. High Blood Sugar Levels: Elevated fasting blood sugar levels or consistently high blood sugar levels throughout the day may indicate insulin resistance.

2. Increased Hunger: Women with insulin resistance often experience frequent hunger, even shortly after eating, due to the body's inability to properly utilize glucose for energy.

3. Weight Gain: Difficulty losing weight or unexplained weight gain, particularly around the abdominal area, can be a sign of insulin resistance.

4. Fatigue and Low Energy Levels: Despite consuming sufficient calories, women with insulin resistance may feel tired and lethargic due to inefficient glucose metabolism.

5. Skin Tags: Frequent skin tags, are common in women with insulin resistance.

6. Polycystic Ovary Syndrome (PCOS): Insulin resistance is closely associated with PCOS, a hormonal disorder characterized by irregular menstrual cycles, ovarian cysts, and symptoms like acne and excessive facial hair growth due to an increase in testosterone production in women.

7. Increased Urination: Experiencing frequent urination, particularly during the night (nocturia), can be a sign of insulin resistance, as the kidneys attempt to remove excess glucose from the bloodstream.

8. High Blood Pressure: Insulin resistance is often accompanied by hypertension or high blood pressure, increasing the risk of cardiovascular complications.

9. Darkened Skin Patches: Insulin resistance can cause skin discoloration (acanthosis nigricans), particularly in areas of friction or folds, such as the neck, groin, or underarms.

10. Gestational Diabetes: Women who develop gestational diabetes during pregnancy have an increased risk of developing insulin resistance later in life.

The 5 Best Natural Remedies for Insulin Resistance in Women

Fortunately, there are several natural remedies that can help women reverse insulin resistance and restore their hormonal balance. Particularly, herbal remedies have been shown to be effective, safe, and budget-friendly for treating insulin resistance in women. Now let's discuss the top five herbal remedies for reversing insulin resistance in women and their benefits.

1. Cinnamon

Cinnamon is a spice that is widely used in cooking and baking. It is also a potent herbal remedy for reversing insulin resistance in women. Cinnamon contains active compounds like cinnamaldehyde, which helps to improve insulin sensitivity and lower blood sugar levels in people with insulin resistance. A study involving women with type 2 diabetes indicated that the regular consumption of ceylon cinnamon helped to reduce fasting blood sugar levels by 11.5% and improve insulin sensitivity by 14.7%. Cinnamon also contains antioxidant and anti-inflammatory properties that can protect women from cellular damage and chronic inflammation associated with insulin resistance.

2. Berberine

Berberine is a natural compound found in several herbs like goldenseal, Oregon grape, and barberry. It is a potent herbal remedy for treating several health conditions such as cardiovascular disease, gastrointestinal disorders, and insulin resistance. Studies have shown that berberine can help to improve insulin sensitivity by increasing the activation of AMP-activated protein kinase (AMPK), which is responsible for glucose metabolism in the body. A study involving women with metabolic syndrome indicated that the regular consumption of berberine helped to reduce fasting blood sugar levels by 19.4%, improve insulin sensitivity by 25.8%, and decrease triglycerides by 21.1%.

3. Fenugreek

Fenugreek is an herb that is often used in traditional medicine to treat various health conditions like menstrual cramps, digestive problems, and respiratory infections. It is also a powerful herbal remedy for reversing insulin resistance in women. Fenugreek contains active compounds like trigonelline and 4-hydroxyisoleucine that are responsible for its anti-diabetic effects. A study involving women with type 2 diabetes indicated that the regular consumption of fenugreek helped to reduce fasting blood sugar levels by 15%, improve insulin sensitivity by 34%, and lower total cholesterol by 7%. Fenugreek also contains high fiber content that can help to slow down the absorption of glucose in the bloodstream and promote satiety, leading to weight loss.

4. Gymnema Sylvestre

Gymnema Sylvestre is an herb that is native to India and is often used in Ayurvedic medicine to treat various health conditions, including diabetes. It contains active compounds like gymnemic acid that can help to improve insulin sensitivity, reduce blood sugar levels, and promote weight loss. A study involving women with type 2 diabetes indicated that the regular consumption of Gymnema Sylvestre helped to reduce fasting blood sugar levels by 14%, improve insulin sensitivity by 61%, and lower A1c levels by 1.6%.

5. Ginger

Ginger is a popular spice that is often used in cooking and baking. It is also a powerful herbal remedy for treating various health conditions, including insulin resistance. Ginger contains active compounds like gingerol and shogaol that can help to improve insulin sensitivity, reduce blood sugar levels, and promote weight loss. A study involving women with type 2 diabetes indicated that the regular consumption of ginger helped to reduce fasting blood sugar levels by 12%, improve insulin sensitivity by 28%, and lower A1c levels by 1.4%.

Herbal remedies are a potent and safe way of reversing insulin resistance in women. The top five herbal remedies discussed above - cinnamon, berberine, fenugreek, Gymnema Sylvestre, and ginger - have been proven to be effective in treating insulin resistance in women. Regular consumption of these herbs can improve insulin sensitivity, reduce blood sugar levels, promote weight loss, and protect women from chronic inflammation and cellular damage associated with insulin resistance. Incorporating these herbs into your diet, along with a healthy lifestyle, regular exercise, and stress management, can help women to reverse insulin resistance, restore hormonal balance and improve their overall wellbeing.

For a better understanding of why insulin resistance occurs, check out Dr. Morgan Nolte's video below.

References

Qin, B., Panickar, K. S., & Anderson, R. A. (2010). Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes. Journal of diabetes science and technology, 4(3), 685-693.

Zhang, Y., Li, X., Zou, D., Liu, W., Yang, J., Zhu, N., ... & Ning, G. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. Journal of Clinical Endocrinology & Metabolism, 93(7), 2559-2565.

Neelakantan, N., Narayanan, M., de Souza, R. J., van Dam, R. M., & Ng, A. (2014). Effect of fenugreek (Trigonella foenum-graecum L.) intake on glycemia: a meta-analysis of clinical trials. Nutrition journal, 13(1), 1-12.

Al-Romaiyan, A., Liu, B., Asare-Anane, H., Maity, C. R., Chatterjee, S. K., Kokubu, S., ... & Huang, G. C. (2010). A novel Gymnema Sylvestre extract stimulates insulin secretion from human islets in vivo and in vitro. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 24(9), S6-S10.

Mozaffari-Khosravi, H., Talaei, B., Jalali, B. A., Najarzadeh, A., & Mozayan, M. R. (2014). The effect of ginger powder supplementation on insulin resistance and glycemic indices in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Complementary therapies in medicine, 22(1), 9-16.

Reynolds, R. M., & Walker, B. R. (2001). Human insulin resistance: The role of glucocorticoids. Diabetes, Obesity and Metabolism, 3(6), 381–387. https://doi.org/10.1046/j.1463-1326.2001.00150.x

Women's Health Network. (2023, January 18). How to avoid insulin resistance. https://www.womenshealthnetwork.com/blood-sugar/how-to-avoid-insulin-resistance/

BeBalanced Centers. (2022, May 25). An in-depth look at hormones and blood sugar. https://bebalancedcenters.com/blog/depth-look-blood-sugar-hormones/