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 be key to midlife wellbeing and vitality. “Low mood, anxiety, fatigue, insomnia, poor concentration are all symptoms of blood sugar fluctuations,” explains Jane McClenaghan, nutritionist and founder, Vital Nutrition.

Research shows blood sugar imbalances can lead to worsened menopause symptoms and even chronic disease. “Longer term, high blood sugar can increase the risk of dementia, type 2 diabetes and cardiovascular disease,” says Jane.

The good news is that stabilising our blood sugar is more simple than we might think.

What exactly is blood sugar?

Blood sugar, also known as blood glucose, is one of the body’s main sources of energy.

“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,” Jane explains.

When the glucose from our food hits our bloodstream, the pancreas releases a hormone called insulin which helps us use this glucose for energy. Any excess glucose that we don’t need is transported to the liver and muscles for storage or converted into body fat.

What are healthy blood sugar levels?

We need glucose for energy, but it’s possible to have too much of a good thing. If levels are chronically high (known as hyperglycaemia) we’re at a greater risk of chronic illness.

“Signs of high blood sugar include low energy, headaches, increased thirst, and frequent urination, while low blood sugar (hypoglycaemia) can cause dizziness, sweating, and hunger,” says Jane.

“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.”

What are glucose spikes?

Our glucose levels don’t need to be chronically high or low to impact our wellbeing.

In fact, glucose spikes – a rapid increase in blood sugar, followed by a crash – are common and can result in low energy and mood, as well as cravings, unsteady moods and poor-quality sleep.

We’re more vulnerable to glucose spikes during menopause, if we’re sedentary, or fond of a carb- or sugar-laden snack.

Blood sugar and menopause

Our body’s ability to regulate blood sugar 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.”

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.”

How to monitor blood sugar imbalances

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.

If energy levels slump after that mid-afternoon biscuit, we may well be riding the blood sugar rollercoaster. Other signs of blood sugar imbalance can include brain fog, difficulty concentrating and irritability.

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.”

Supplements can also help to keep our blood sugar levels balanced. A key nutrient to look out for is chromium which has been shown to support normal blood glucose levels and the healthy metabolism of protein, fats and carbohydrates. Liz loves Metabolic Fix (use code LIZLOVES for 15% off) which contains chromium alongside, berberine, alpha-lipoic acid and cinnamon for natural metabolism support.

Protein and fibre supplements can also help to limit cravings and prevent blood glucose spikes. Liz favours Bimuno’s prebiotic fibre supplement (use code LIZLOVES for 15% off) and Indi’s protein powder (use code LIZLOVES for 15% off).