Menopause and Blood Sugar
If I had to offer one piece of advice to women navigating menopause, it would be this:
Focus on regulating your blood glucose.
Research demonstrates that frequent fluctuations in blood sugar levels can exacerbate the physical and psychological symptoms associated with menopause.
Poor blood sugar control is common during the menopause transition and, unfortunately, it often intensifies menopausal symptoms.
We can support our hormone function by choosing foods that balance our blood sugar and by making changes to our lifestyle.
Read on to understand more about the interplay between our hormones and discover simple steps that will help.
What Is Blood Sugar Balance?
Our body needs 4g of sugar (that’s only 1 teaspoon!) in the blood for normal function.
The level of sugar in the blood stream is carefully controlled by hormones, particularly insulin, ensuring a steady supply of energy for both the brain and the body’s cells.
Insulin reduces the amount of glucose in the blood by promoting its storage and inhibiting the process that releases blood sugar. The glucose that is not used for energy is stored as glycogen in the liver and muscles and any excess is converted into fat.
A healthy blood sugar balance is where the glucose in our blood stream rises after a meal and then gradually decreases to the pre-meal level.
What Happens If Blood Sugar Is Unbalanced?
If our blood sugar drops too quickly it can lead to unpleasant symptoms such as:
dizziness, headaches, irritability, nausea, blurred vision, sweating, cravings
Problems can also occur if blood sugar levels are consistently too high due to a process known as glycosylation. Symptoms include:
increased thirst / hunger, fatigue, increased urination (especially at night), blurred vision
What Causes Blood Sugar Imbalances?
Foods such as refined carbohydrates, cakes, biscuits, fizzy drinks and sugar can cause blood sugar to rise sharply and then fall quickly to below the premeal level.
But it’s not just our diet, stress, lack of exercise and inadequate sleep can all make it more difficult for the body to maintain an optimal blood glucose balance.
The Importance Of Insulin Sensitivity
As mentioned earlier, insulin plays a crucial role in regulating blood sugar levels.
When we eat the body releases insulin to help cells absorb glucose for energy.
Insulin sensitivity is a measure of how efficiently this process occurs. When cells are sensitive to insulin, they readily take up glucose from the bloodstream, maintaining stable blood sugar levels.
Blood Sugar Regulation
The primary role of insulin is to regulate blood sugar. Sensitivity to insulin ensures that glucose is efficiently taken up by cells, preventing excessive sugar in the bloodstream.
Energy Metabolism
Insulin helps cells convert glucose into energy. When cells are sensitive to insulin, energy metabolism functions optimally, contributing to overall vitality.
Weight Management
Insulin sensitivity is closely tied to how the body stores and uses fat. High insulin sensitivity promotes the efficient use of glucose for energy, reducing the likelihood of excess glucose being stored as fat.
Blood Sugar and Hormones
Oestrogen actively helps the cells respond to insulin more effectively, promoting the efficient uptake of glucose.
However, the decline in oestrogen levels during menopause can contribute to a reduction in insulin sensitivity. This means that the cells become less responsive to insulin and the body has to produce more insulin to achieve the same glucose uptake, leading to elevated insulin levels in the bloodstream.
The Impact of Blood Sugar Imbalance:
Weight Management
Fluctuating blood sugar can make weight management challenging. Insulin resistance often leads to increased fat storage, especially around the abdomen.
However, please note that blood sugar imbalance is just one part of the weight management puzzle! There are other aspects that can also impact the way our body stores fat.
Energy Levels
Unstable blood sugar can cause energy crashes, leaving you feeling fatigued, irritable and more likely to crave sugary treats.
Hormonal Balance
Frequent highs and lows in blood sugar have been found to exacerbate and increase the frequency of physical and psychological menopausal symptoms.
Studies demonstrate that women who have high or fluctuating blood sugar levels were more likely to experience hot flashes and sweating.
The hormonal fluctuations during menopause can significantly impact the way our body processes and stores the carbohydrates we eat.
What Can we Do?
Making some simple lifestyle and dietary changes can help to alleviate symptoms and support your body.
To optimise your glucose balance try these adjustments:
Start your day with a protein rich breakfast (see my free eBook for ideas!)
Avoid / reduce refined carbohydrates, sugar and reduce caffeine
Eat 3 balanced meals a day
Limit snacks
Go for a 10min walk after your meals (this one is really effective)
Understanding and actively managing blood sugar during menopause can make a substantial difference to how you feel. By considering the impact that your nutrition and lifestyle choices will have on your hormone balance you will feel more energised and in control of your symptoms.
If you would like further support please take a minute to look at my personalised nutrition programme or download a Free eBook Meal Planning for Menopause.