More and more women today struggle with fatigue, hormonal imbalance, weight fluctuations, or heavy periods — yet few realize that one common cause might be insulin resistance.
This condition is increasingly recognized as a key factor behind hormonal disruption and metabolic issues. At the same time, anti-inflammatory nutrition is gaining attention not as a short-term diet, but as a long-term approach to wellness — one that can help reduce insulin resistance, lower inflammation, and support better hormone balance and overall wellbeing.
We spoke with nutrition specialist Aiste Jasiunaite about how to recognize your body’s signals and how nutrition can influence your cycle, fertility, mood, and even skin health.
What is insulin resistance — and why is everyone talking about it lately?
Insulin resistance develops when the body’s cells become less responsive to insulin, a hormone produced by the pancreas.
Put simply — your body is still producing insulin, but your cells are no longer listening to it.
It’s becoming increasingly common, especially among women, and can trigger a wide range of imbalances:
- Metabolism: elevated blood sugar, metabolic syndrome, increased risk of type 2 diabetes
- Hormones: PCOS (polycystic ovary syndrome), infertility, irregular or painful cycles
- Energy and mood: fatigue, brain fog, irritability, poor sleep
- Weight: belly fat, difficulty losing weight, bloating
- Skin and inflammation: acne, darkened skin patches
- Long-term risks: diabetes, cardiovascular disease, fatty liver, memory issues
What are the warning signs — even before it’s officially diagnosed?
Common symptoms of insulin resistance can include:
- Fatigue after meals and fluctuating energy
- Strong sugar cravings
- Weight gain, especially around the belly
- Trouble losing weight despite eating well
- Brain fog, irritability, mood swings
- Sleep disturbances
- Irregular or painful cycles, PCOS symptoms
- Acne or darker skin on the neck or underarms
Of course, these symptoms can also have other causes, so it’s important to consult your doctor and get proper tests done.
How is insulin resistance diagnosed?
If insulin resistance is suspected, your doctor might recommend the following tests:
- Fasting glucose and insulin levels (used to calculate the HOMA-IR index)
- Glucose tolerance test
- HbA1c (glycated hemoglobin)
- Triglyceride to HDL ratio
How is insulin resistance linked to heavy periods, PCOS, endometriosis, or fertility issues?
When insulin levels stay high for a long time, several processes occur in the body:
- Increased androgen production: Insulin stimulates the ovaries to produce more testosterone, which can cause PCOS symptoms and fertility challenges.
- Disrupted ovulation and hormone imbalance: Estrogen dominance and low progesterone lead to heavy, painful periods and stronger PMS.
- Chronic inflammation: Ongoing inflammation can worsen endometriosis and other inflammatory conditions.
- Reduced egg quality: High insulin can affect egg maturation and uterine lining health.
How can you help balance insulin and reduce inflammation?
Good health doesn’t come from food alone — it’s the result of daily habits, movement, and stress management:
- Move your body every day. Aim for walks (8,000–10,000 steps) and strength training — both are powerful ways to improve insulin sensitivity.
- Keep your blood sugar stable. Include protein, fiber, healthy fats, and complex carbs in every meal. Avoid eating carbs alone (like fruit on an empty stomach).
- Cut back on sugar and refined carbs. Limit white flour products, sweets, juices, and processed snacks — choose whole-food carbs instead.
- Eat regularly. Three main meals and one to two healthy snacks a day.
- Prioritize sleep and stress relief. Aim for 7–8 hours of quality rest and include calming practices like deep breathing or meditation.
- Focus on anti-inflammatory foods.
What makes anti-inflammatory eating different from “just eating healthy”?
There are several anti-inflammatory diet styles — AIP (autoimmune protocol), Mediterranean, paleo, plant-based, Whole30, and others — but they all share the same core principles.
Usually avoided: sugar, gluten, dairy, alcohol, processed foods, trans fats, and refined oils.
Encouraged: fatty fish, seeds, nuts, olive oil, avocado, berries, colorful vegetables, green tea, herbs, fermented foods, kombucha.
Which foods or habits most harm hormonal health — and should be limited?
Some foods and lifestyle factors can disrupt hormone balance and promote inflammation:
- Highly processed, fried, or smoked foods (store-bought pizza, fast food, sausages, fried meals)
- Sugar and refined carbs (pastries, cookies, sweetened drinks)
- Excess caffeine and alcohol — they strain the liver and affect estrogen clearance and sleep
- Cow’s dairy — may trigger bloating or breakouts for some women
- Lack of sleep and chronic stress — elevate cortisol and disturb hormones
- Sedentary lifestyle — slows metabolism and reduces insulin sensitivity
- Endocrine disruptors (found in plastics, cosmetics, cleaners, packaging — e.g. BPA, phthalates, parabens)
- Smoking and drug use
What does a day of anti-inflammatory eating actually look like?
Here’s a simple example:
- Breakfast: eggs with veggies and avocado, or oatmeal with protein, berries, and nuts
- Lunch: cod or salmon with buckwheat and vegetables
- Dinner: lentil stew with ginger, garlic, turmeric, and cilantro
- Snacks: apple with Brazil nuts, or a few plums with dark chocolate (85%)
Can nutrition alone fix the problem, or are supplements and lifestyle changes also needed?
Not always — but lifestyle changes can make a big difference.
When insulin resistance is mild, improving nutrition, movement, sleep, and stress management (and using targeted supplements if needed) can deliver great results.
However, nutrition alone is often not enough.
Where should a woman start if her cycle feels off balance?
First, see your gynecologist to rule out any physical conditions and get hormone testing.
If everything looks fine medically, begin with:
- Balanced nutrition
- Regular movement
- Stress-management practices
- Quality sleep
- Proper hydration
- Work–life balance
If you’re unsure where to start, consider working with a specialist — it can save time, energy, and help you avoid unnecessary trial and error.
Final thoughts
Insulin resistance is your body’s way of sending signals — through your cycle, your skin, your mood, and your energy.
The good news? In most cases, things can improve significantly with consistent lifestyle changes — nourishing food, movement, rest, and less stress.
Anti-inflammatory eating isn’t a short-term diet — it’s a gentle, sustainable, and deeply effective way to support hormone balance and lasting wellbeing.
If your body is sending you signals, don’t ignore them. Start with small steps — and if you need guidance, reach out to your doctor or a qualified nutrition specialist.