Health
5 signs of blood sugar imbalance in midlife (and what to do about it)
Understanding our blood sugar patterns can be key to midlife health. Research shows that maintaining a healthy blood glucose range throughout the day and avoiding rapid blood sugar shifts, or ‘spikes’, can help to lessen the severity of menopause symptoms, and even reduce our risk of developing chronic disease.
But how do we know if we’re ‘spiking’ our blood sugar in the first place? Here, experts from the world of nutrition explain what signs to look out for.
What is a healthy blood sugar response?
It’s important to know that it’s completely natural for our blood sugar levels to change over the course of a day. “Our blood glucose levels are in constant flux as the body either receives glucose from the foods we eat, or releases it from its own stores in the liver,” says Laura Clark, a nutrition consultant and founder of The Menopause Dietitian.
When we eat, glucose enters our bloodstream, and at the same time, the pancreas releases insulin, which helps move glucose out our blood and into our cells where it can be converted into energy. “This creates a normal pattern of small peaks after meals and gentle dips as the body uses that energy,” explains Arina Kuzmina, a health coach and co-founder of RawQ.
But, rapid blood sugar shifts are often followed by a ‘crash’ afterwards, and these intense surges can lead to symptoms like low energy, hunger cravings, and mood swings.
“This often occurs after consuming meals high in refined carbohydrates or sugars,” Arina says. “These types of food are quickly broken down into glucose, causing a surge in blood sugar followed by a sharp drop, which is known as reactive hypoglycemia.”
As Laura explains, women in midlife are especially sensitive to blood sugar changes. Our glucose levels can take longer to return to normal after eating, leading to more frequent fluctuations.
“It’s thought that menopause is associated with a decrease in sensitivity to insulin, the hormone responsible for allowing glucose to pass out of our bloodstream into our cells,” she reveals.
Common signs that we’re spiking our blood sugar
Feeling thirstier than usual
If we’re drinking plenty of water but still feeling thirsty, it could be a sign that our blood glucose levels are too high.
“This happens because the body is trying to flush out the extra sugar by making you urinate more, which can leave you dehydrated,” Arina explains. “So, if you notice more frequent trips to the bathroom and a constant need for water, it might be your body’s way of asking for help with balancing your blood sugar.”
Feeling lethargic
Low energy and feelings of lethargy are a common symptom of high blood sugar, due to the ‘crash’ that follows a glucose surge. Research shows that when we can consume a lot of carbohydrates, we cause our blood sugar levels to rise and our energy intake at meal time is lower, which is why we can sometimes feel sluggish after eating.
Hunger cravings, even after a big meal
Blood sugar can impact our hunger cravings due to the rapid increase and subsequent drop in glucose levels. “The sudden drop signals to the brain that energy is low, triggering hunger and cravings for more food, even if the body doesn’t truly need it,” Arina says.
Often, we will crave quick energy sources like sugary or high-carb foods. These cravings are a direct signal from the brain to restore glucose levels rapidly.
Irritability and mood swings
Research shows that eating sugar can have negative effects on our mental health, often showing up as feeling more irritable or experiencing mood swings.
“When blood sugar levels fall too low, the brain perceives this as a lack of fuel, which can impair its ability to regulate emotions and cognitive functions,” Arina explains. “Additionally, the hormonal response to low blood sugar – such as the release of adrenaline – can further exacerbate mood instability.”
Poor concentration
Blood sugar fluctuations can also impact our ability to focus. As the pancreas releases more insulin in response to the glucose surge, this triggers the release of other hormones like serotonin. Too much serotonin can cause us to experience confusion, forgetfulness, or an inability to focus on tasks.
How to keep blood sugar balanced
The good news is that, with a few simple lifestyle tweaks, we can stabilise our blood sugar levels and avoid those sharp peaks and troughs.
Dress up carbohydrates with protein, fat and fibre
“The combination of carbohydrate, protein and fat will dictate how quickly or slowly we see a rise in our blood glucose levels,” Laura explains. “If protein, fat and fibre are lacking, blood glucose levels will rise more quickly.”
When we eat carbohydrates on their own, we’re more likely to see a rapid blood sugar shift. Pairing carbs with protein, fat or fibre will slow this trajectory down.
So, next time we’re tucking into a bowl of pasta, it’s wise to consider adding a healthy portion of protein (chicken, salmon or beans, for example), a sprinkle of nuts and seeds for healthy fats, and some rocket for additional fibre.
Dressing carbs in this way will help flatten the release of glucose into the bloodstream.
Stay active, especially after meals
Regular movement is a simple but powerful tool for managing blood sugar, explains Arina. “Exercise helps the body use insulin more effectively, allowing glucose to fuel our cells, keeping our levels steady,” she says.
Increasing our level of movement throughout the day is key. Being sedentary will cause higher peaks and crashes in our blood sugar levels.
Short on time? One effective measure is to take a quick walk after eating. Studies show that walking after a meal can reduce glucose surge. This is because our bodies are using the glucose as it enters our bloodstream.
Manage stress
When we’re stressed, our body releases hormones like cortisol that make it harder for insulin to work. This means the glucose in our blood is less likely to be converted into energy in our cells.
There are many ways to reduce stress, such as journaling, meditating, and spending time outdoors. “Even a few deep breaths during a busy day can help bring balance,” Arina says.
Avoid sweet treats on an empty stomach
Managing our blood sugar doesn’t mean we need to cut out sweet treats entirely. By being mindful of when we eat these, we can reduce the potential of a glucose surge and subsequent crash.
Saving a sweet treat for dessert rather than as a stand-alone snack can be better for us. If we already have protein, fat and fibre in our bodies after a balanced meal, the sugar from our sweet treat will enter our bloodstream gradually, rather than all at once.
Work with your body
“If we work with our body and tune into the signals it gives us, we can regulate our blood glucose levels with ease,” Laura says. “By drawing awareness to our hunger signals and regulating our intake of sugar across the day, our body will take care of the rest.”
Words: Katie Sims
