How controlling blood sugar levels can help with menopause symptoms
Blood sugar (also called blood glucose) control is one of the nutritional areas I coach every single client on. It is the backbone of healthy eating, the cornerstone of mental and physical performance. Learn to manage your blood sugar levels and your world will feel better. Your energy, your mood, your focus, your cravings, your waistline, your sleep, your va-va-voom, your risk of chronic diseases in the future and, of course, your hormones, will all benefit. You don’t need to become obsessed with your blood sugar, but you do need to take note of it.
Managing your blood sugar levels is important at any stage of life, but even more so when your oestrogen levels are decreasing, as they are in the menopause. Research has shown that our friend oestrogen plays an important role in affecting the way your body responds to insulin. Insulin is the key hormone linked to blood sugar control. Less oestrogen means we are predisposed to poor blood-glucose control if we are not on top of it.
What foods affect your blood sugar levels?
The body handles various types of carbohydrates differently. Complex carbohydrates (whole grains, legumes, vegetables and whole fruit) that are rich in fibre are digested and absorbed slowly, which means a slow and gradual release of insulin.
In contrast, refined carbohydrates and sugar (white bread, sugary cereals, biscuits, cakes, white rice, sugar-laden drinks or even some ‘healthy foods’ that are very processed, like cereal bars or fruit yoghurt) are digested and absorbed rapidly, which means they cause a surge in blood sugar levels and a consequent surge in insulin.
The higher the rise, the more insulin you need. The more insulin you need, the quicker the drop in blood sugar levels and the blood-sugar roller-coaster begins.
How your blood sugar affects your hormones
It is commonly cited that there are 34 different menopause symptoms, and blood sugar control is linked to almost all of them. Here are some of the main symptoms that are affected by fluctuating blood sugar levels.
1. Your mood
Think about how you feel when your blood sugar levels are low. (I know that low-blood-sugar Linia is not the nicest person; she is tired, irritable, moody and lightheaded, i.e. hangry!)
Every cell in your body depends on glucose for energy. For example, when your brain is low on glucose, it will not send or receive messages properly. This is why things like focus and memory are negatively impacted. Low blood sugar levels may also make you feel anxious, worried, frustrated and panicked. Some people even get palpitations and headaches when their blood sugar drops.
2. Your weight
The bad news is that if you are on a blood-sugar roller-coaster, you are setting your body up to lose muscle tone and gain fat. Here’s why.
Say you start the day with a refined-carbohydrate breakfast like toast, jam and a smoothie (mostly all carbs). Your blood sugar levels will spike and you’ll experience a temporary energy buzz, followed by a subsequent crash at mid-morning due to an overzealous surge of insulin that was needed to lower your high blood sugar levels.
Once your blood sugar levels drop below the normal range, this puts your body on high alert. You will get a massive sugar craving. But if you can’t get your hands on tea or coffee and a KitKat, your body will produce adrenaline (one of the stress hormones).
Adrenaline then breaks down some of your precious muscle to produce some glucose to push your blood sugar levels up again.
Add to this the fact that chronically elevated blood-sugar levels increase your risk of putting on weight. Insulin’s job is to help store nutrients, including fat. When there is an excess of glucose, insulin shunts glucose from your blood to your muscles and your liver to be stored for future energy needs. If these two storage spots are full, insulin sends the glucose to your fat cells, contributing to weight gain.
3. Hot flushes and fatigue
We are still learning about the link between hot flushes and blood sugar, although it seems clear that maintaining a stable blood sugar level is sensible. Low blood sugars are thought to trigger hot flushes. In contrast, those who have worse hot flushes are at higher risk of diabetes, suggesting a link between higher sugars and worse symptoms.
Feeling tired is a common symptom in menopause and fluctuating blood- sugar levels can make you feel exhausted and lethargic.
4. Poor sleep quality
This is a bit of a chicken-and-egg scenario. Poor sleep causes you to crave sugar. However, too much sugar has been shown to disrupt the delicate balance of insulin, serotonin, dopamine and neurotransmitters, which can lead to sleep disturbances. It’s thought that a high-sugar diet has a negative impact on sleep, particularly in the deepest and most restorative stage of the sleep cycle.
5 things you need to know about blood sugar levels
1. Managing blood sugar levels is the cornerstone of good hormonal health. Excessive fluctuations lead to mood swings and low energy in the short term, a change of body shape in the medium term and an increased risk of chronic diseases, like type 2 diabetes, in the long term.
2. Opt for whole foods or high-fibre carbohydrates with a low GI that are slow to digest. Fibre slows the rate at which the stomach empties, which has a knock-on effect on the rate of absorption of glucose in the bloodstream.
3. Don’t eat your carbohydrates naked. Dress them. Meals without protein, fat or fibre are rapidly broken down and absorbed into the bloodstream.
4. In general, movement will lower your blood sugar levels. Fuel appropriately for exercise to prevent dips in your blood sugar afterwards. After a big meal, a brisk walk can help rebalance blood sugar regulation.
5. You are unique. One size doesn’t fit all. For bespoke advice about your carbohydrate intake, it’s recommended you see a registered dietitian or nutritionist.
This is an edited extract from Food For Menopause by Dr Linia Patel published on September 12th 2024 (Murdoch Books), £20.
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