Balancing Blood Sugar During Menopause: Busting the Myths and Embracing Better Health
When it comes to our health during menopause, we often hear about hormone levels, hot flushes, or sleep struggles. But one area that’s equally important, yet sometimes overlooked, is blood sugar regulation. Maintaining balanced blood sugar is not only key for preventing insulin resistance and diabetes 2 but also for keeping our energy, mood, brain function, and even heart health in check.
As we move through the stages of menopause—from perimenopause to postmenopause—falling oestrogen levels mean we face a higher risk of insulin resistance. This makes it more challenging to keep our blood sugar stable, increasing the importance of paying attention to how we eat, move, and live. Let's explore some common misconceptions and help you navigate the role blood sugar plays during menopause.
Myth 1: I Need to Snack Constantly to Keep My Blood Sugar Stable
Reality: Snacking all day might seem like a good way to keep energy levels even, but in fact, frequent snacking can cause repeated sugar spikes and insulin bursts. This could contribute to insulin resistance over time. If you find yourself constantly hungry or needing snacks, this might indicate that your meals aren't giving you the balanced nutrients you need. Instead, try focusing on well-rounded meals that contain a mix of protein, healthy fats, and fibre to help you stay fuller for longer.
Myth 2: Only People with Diabetes Need to Worry About Blood Sugar
Reality: You don’t have to be diagnosed with diabetes for blood sugar to impact your health. Insulin resistance can quietly build for years before diabetes develops, affecting your energy, mood, and even weight long before an official diagnosis. Monitoring your blood sugar levels early can improve your overall quality of life, prevent further health issues, and make this stage of life a lot smoother.
Myth 3: My Weight is Fine, So My Blood Sugar Must Be Too
Reality: Body weight alone doesn’t tell the whole story about your health. You could look slim yet still have excess visceral fat, which is the harmful kind that surrounds your organs. This type of fat is more about what’s happening inside, rather than what you see in the mirror. Keeping blood sugar stable is key to reducing the risk of developing this internal fat, which in turn helps lower inflammation and insulin resistance.
Myth 4: It's All Down to Hormones, Not Blood Sugar
Reality: Hormones absolutely play a huge role in how our bodies change during menopause, but it’s not just about declining oestrogen. Menopause involves a complex dance of different hormones—like insulin, cortisol, and thyroid hormones—all of which work together to affect our metabolism. Poor blood sugar regulation can make those hormone imbalances worse, leading to more intense symptoms like weight gain, fatigue, and brain fog.
Myth 5: I Just Need to Lower My Cholesterol—Blood Sugar is Irrelevant
Reality: Cholesterol and blood sugar are deeply linked. When you take in more sugar than your cells can use, your body converts it into triglycerides, which can elevate cholesterol levels, particularly LDL (the “bad” cholesterol). Keeping blood sugar in balance helps to manage these levels, benefiting both your heart health and overall wellbeing.
Myth 6: I Must Cut All Carbs to Keep My Blood Sugar Stable
Reality: Carbohydrates are often demonised, but not all carbs are created equal. Cutting out all carbs isn’t necessary for healthy blood sugar regulation. The key is focusing on the right types—whole grains, legumes, vegetables, and fruits are nutrient-dense sources of carbs that release energy slowly. Avoiding highly processed, refined carbs is more effective than eliminating carbs altogether.
Myth 7: I Need Special "Blood Sugar Supplements"
Reality: Supplements like cinnamon or chromium often get touted as magic fixes for blood sugar balance, but the real heroes are your lifestyle choices. Regular physical activity, balanced nutrition, stress management, and quality sleep are the most powerful ways to regulate blood sugar. Supplements can play a supportive role, but they’re not a substitute for the fundamentals.
Why Blood Sugar Matters During Menopause
During menopause, fluctuating oestrogen and progesterone levels impact how our cells respond to insulin. This means our bodies might not handle glucose as efficiently as before, leading to higher risks of insulin resistance and other metabolic issues. Stable blood sugar not only supports our metabolism but also helps with those notorious symptoms like fatigue, mood swings, and stubborn weight gain around the middle.
Tips for Balancing Blood Sugar During Menopause
Prioritise Protein and Fibre at Every Meal: Combining protein, healthy fats, and fibre slows down digestion and keeps you fuller longer, preventing those sugar spikes.
Close the Eating Window: Reduce your eating window daily to improve insulin sensitivity. Have dinner earlier say 7pm and then have breakfast a bit later say 8am that gives you many hours without eating
Stay Active: Regular movement, particularly after meals, helps your body use glucose more effectively. Even a short walk after eating can make a big difference.
Manage Stress: Elevated cortisol from chronic stress raises blood sugar. Stress-reducing activities like yoga, mindfulness, or even a relaxing hobby can help balance both cortisol and insulin levels.
Empower Yourself With the Right Knowledge
Understanding how menopause affects blood sugar gives you the tools you need to make choices that support your body through this transition. It’s not about perfection but about making small, consistent choices that lead to better health outcomes, helping you feel more energised, clearer-headed, and in control of your body.
Which of these myths surprised you the most? By understanding the connection between menopause, hormones, and blood sugar, you can make informed decisions that improve your overall well-being—inside and out.
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References
American Heart Association. (2021). Understanding the Link Between Insulin Resistance and Heart Health. https://www.heart.org
Thurston, R. C., & Joffe, H. (2018). Vasomotor Symptoms and Cardiovascular Risk During Menopause. Menopause, 25(2), 150-165.
Foster-Powell, K., & Holt, S. H. A. (2002). Glycaemic Index and Glycaemic Load—Their Impact on Health. American Journal of Clinical Nutrition, 76(1), 5-56.
Public Health England. (2019). The Health Impacts of Insulin Resistance. Available at https://www.gov.uk
Disclaimer: This content is for educational purposes and does not replace personalised medical advice. Always speak to a healthcare provider for advice tailored to you