Health
Blood sugar essentials: how it impacts our wellbeing in midlife and beyond
Balancing blood sugar is a hot topic. If we don’t have a sweet tooth, we may think it doesn’t apply to us – and if we do have a sweet tooth, it can sound like a joyless activity. Yet stabilising our blood sugar levels can bring more ease to our lives than we may realise, particularly in midlife. This is because blood sugar imbalances can influence menopause symptoms in a big way.
“Low mood, anxiety, fatigue, insomnia, poor concentration are all symptoms of blood sugar fluctuations,” explains Jane McClenaghan, nutritionist and founder, Vital Nutrition. “Longer term, high blood sugar can increase the risk of dementia, type 2 diabetes and cardiovascular disease.”
The good news is that stabilising our blood sugar is more simple than we might think.
What exactly is blood sugar?
“Blood sugar, also know as blood glucose, is our energy source,” explains Jane. “Food, especially the carbohydrates and sugar that we eat, is broken down into blood glucose. We also make blood glucose from protein and fat, but it’s predominantly from carbohydrates.
“Food is often labelled by its dominant micronutrient. So beans or lentils, although considered proteins, also contain carbohydrate. These tend to be low-GI foods.
“High-GI foods, like white bread, white rice, white pasta or a chocolate bar, release glucose very quickly into the bloodstream, as there is no fibre and a lot of sugar. These cause glucose spikes, where we might have energy slumps in the afternoons, more stress and anxiety, waking in the night etc. Whereas low-GI foods, such as jumbo oats, pulses or sweet potatoes, release glucose slowly and steadily, which is what we need.”
Blood sugar and menopause
Blood sugar is regulated by the pancreas, which produces insulin when it gets too high or glucagon when it gets too low high (unless you are diabetic). This impacts other hormones (within the endocrine system) and is often affected when we hit menopause. This means our tolerance for wine after work or dessert after dinner may suddenly be diminished.
“Fluctuating hormones, especially declining oestrogen during menopause, can reduce insulin sensitivity, leading to higher blood sugar levels,” explains Lucy Slater, a nutritionist at The Hale Clinic and Lucy Slater Nutrition. “As metabolism slows with age, blood sugar spikes can become more common, triggering symptoms like hot flushes, mood swings, irritability, and tiredness. Stubborn abdominal fat is also linked to insulin resistance.”
“When oestrogen levels start to decline, women can have a higher risk of becoming insulin resistant,” says Jane. “We need more insulin for the same response to balance blood sugar. Many menopausal symptoms are magnified by blood glucose fluctuations. However, once you know how to balance your blood sugar levels, it can take the edge off of those symptoms. You can notice a difference within a week, it’s very empowering.”
How to monitor blood sugar imbalances
Our blood sugar levels fluctuate throughout the day, particularly when we eat high-GI foods. There are various ways to monitor blood glucose levels, from wearable tech, like continuous glucose monitors, and blood tests, to simply noticing how we feel after eating.
“Continuous glucose monitors can offer valuable feedback for those who are pre-diabetic or want detailed insights,” says Lucy. “However, a HbA1c test can indicate whether blood glucose levels are too high or pre-diabetic. It’s also easy to identify imbalances through signs like energy dips, irritability, and feelings of disconnect.
“Signs of high blood sugar (hyper-glycaemia) include low energy, headaches, increased thirst, and frequent urination, while low blood sugar (hypo-glycaemia) can cause dizziness, sweating, and hunger.”
“High blood sugar can lead to pre-diabetes, and low blood sugar can be dangerous, so if you’re feeling weak, losing weight, have blurred vision or are experiencing any other symptoms, it’s important to see your GP and have your blood glucose levels checked,” says Jane. “CGMs are useful but they’re not necessary. We have the power on our plate to change by taking small steps and being in tune with our bodies.”
How to stabilise blood sugar
According to the experts, we can stabilise blood sugar levels through simple food swaps, increased movement and stress management.
“The most obvious thing is to cut out sugar but it can be hard if you’re on a blood glucose roller coaster,” says Jane. “The first step to help reduce cravings is to eat more protein, which will fill you up and help support blood sugar balance.
“Aim for quarter of your plate to be protein. At menopause, women need almost double the protein that we did earlier in life. Adding Greek yogurt, chia, flax, or sunflower seeds to breakfast; feta cheese in an omelette; edamame beans in salads or tahini in dressings can increase the protein on your plate.
“The second is to increase your fibre intake, by switching high-GI carbs to low-GI, such as brown rice, rye bread, wholewheat or pea pasta, oatcakes etc. Add more veggies and avoid (or reduce) fruit juice, fizzy drinks and alcohol. Once you start doing that, you will notice a difference in how you feel pretty quickly and cravings will reduce.”
“Exercise and stress management are important too,” continues Jane. “Even if you’re eating well, adrenaline and cortisol can push blood sugar up, then the body releases insulin and you get the dip in blood sugar.
“Getting out for a walk every day, riding a bike, practicing yoga, or reading a book can help reduce stress. Also, tiny techniques like focusing on your feet when feeling stressed can lower cortisol.”
Blood sugar and serious illness
Uncomfortable menopause symptoms are bad enough, but blood sugar spikes and insulin resistance can lead to an increased risk of dementia, type 2 diabetes and heart disease.
“Cardiovascular disease, cognitive decline, type 2 diabetes and inflammation are all linked to high blood glucose,” says Jane. “But if we change our diet and get more protein and fibre, we can quickly stabilise our blood glucose.”
“Glucose and insulin play crucial roles in brain health,” adds Lucy. “If insulin resistance develops, it can have damaging effects on the brain. There are strong connections between insulin resistance and Alzheimer’s disease. The brain is packed with insulin receptors that are essential for protecting synapses and maintaining memory. However, with insulin resistance, glucose struggles to enter the brain, leading to energy deprivation and brain shrinkage over time.
“Focusing on low-GI foods and combining protein, healthy fats, and high-fibre vegetables can stabilise blood sugar.”
