Why Blood Sugar Matters (with special consideration for women in menopause!)

Let’s talk carbohydrates, glucose, insulin and how these things impact your weight, mood, and hormones.

MIDLIFE and MENOPAUSAL LADIES, take special note here: lower estrogen levels can lead to increased insulin resistance, making it harder for our bodies to use glucose effectively. 

If you'd like to hear the latest menopause/midlife masterclass I did for Jenn Pike, you can listen here. I talk about the 5 pillars of health for women in menopause which includes nutrition, exercise, supplements, and much more (and it comes with a pdf so you can keep it handy for reference). 

Blood Sugar and Why It Matters

Blood sugar, or glucose, is your body's primary energy source, derived mainly from carbohydrates in our diet. When you eat, your digestive system breaks down food into glucose, which then enters your bloodstream. The hormone insulin, produced by the pancreas, helps transport this glucose into your cells for energy or storage. 

How does this impact weight, mood and hormones?

Weight

Energy Storage and Fat Accumulation:

• When blood sugar levels spike, your body releases insulin to handle the excess glucose. Insulin stores glucose as glycogen in the liver and muscles, and once these stores are full, excess glucose is converted into fat.

• Frequent blood sugar spikes can lead to increased fat storage and weight gain.

Cravings and Overeating:

• High blood sugar levels followed by rapid drops can cause cravings for sugary and high-carb foods, which can lead to overeating.

Mood

Mood Swings:

• Blood sugar fluctuations can lead to mood swings, irritability, and anxiety. Low blood sugar (hypoglycemia) can cause shakiness, dizziness, and confusion.

Hormones

Insulin and Hormonal Balance:

• Insulin plays a crucial role in hormonal balance. Chronic high insulin levels, due to frequent blood sugar spikes, can lead to insulin resistance, which is linked to conditions like and Type 2 Diabetes.

• Insulin resistance can disrupt the balance of other hormones, such as estrogen and testosterone, leading to various health issues.

Stress Hormones:

• Blood sugar fluctuations can trigger the release of stress hormones like cortisol. High cortisol levels can contribute to weight gain, especially around the abdomen, and negatively impact mood and sleep.

Tips for Managing Blood Sugar

Balanced Meals:

• Include a mix of protein, healthy fats, and fiber-rich carbohydrates (whole grains, sweet potatoes, legumes) in each meal to slow glucose absorption and prevent spikes. Be sure you’re getting enough protein in each meal, aiming for 25-35 grams.

• Avoid processed and sugary foods that can cause rapid blood sugar increases.

  Regular Eating Schedule:

• Avoid skipping meals, which can lead to drops in blood sugar and subsequent overeating. Mid-life women, be sure to eat your protein rich breakfast 60-90 min of waking up.

  Physical Activity:

• Regular exercise helps improve insulin sensitivity and regulates blood sugar levels.

• Incorporate both aerobic exercises and strength training into your routine for optimal benefits.

  Stay Hydrated:

• Drinking plenty of water helps maintain blood volume and supports overall metabolic function.

• Dehydration can affect blood sugar regulation and increase the risk of hyperglycemia.

  Monitor Blood Sugar Levels:

• For those with diabetes or insulin resistance, regularly monitoring blood sugar levels can help manage and adjust diet and lifestyle accordingly.

• Use tools like continuous glucose monitors (CGMs) for real-time insights into how food and activities affect blood sugar.