Menopause marks a significant transition in a woman’s life, bringing changes that affect every part of the body, from mood and sleep to metabolism and energy. While treatment options can include hormone therapy replacement and non-hormonal medications, there are other natural ways to manage symptoms, particularly through diet and lifestyle. In addition to incorporating menopause-friendly foods, one often-overlooked aspect of managing menopause symptoms is maintaining stable blood sugar levels. As hormone levels like estrogen and progesterone decline, they can affect how the body regulates glucose and responds to insulin. This disruption increases the risk of blood sugar imbalances, which can worsen common menopause symptoms like hot flashes, weight gain, fatigue, and mood swings. However, by stabilizing blood sugar levels through specific dietary, lifestyle, and exercise strategies, women can better manage their symptoms and support their overall hormonal health.
Ahead, learn what the research says about the importance of blood sugar support during menopause, plus actionable tips on how to get started for symptom relief.
How Blood Sugar Fluctuations Worsen Menopause Symptoms
Blood sugar levels naturally rise and fall throughout the day, but during menopause, these fluctuations can become more pronounced due to hormonal shifts. As estrogen levels decline during menopause, the body’s sensitivity to insulin decreases, leading to higher blood sugar levels and a greater risk of insulin resistance. Simultaneously, progesterone fluctuations can elevate cortisol, our stress hormone, which raises blood glucose and contributes to energy crashes and cravings.
With this in mind, here’s a more detailed look at how unstable blood sugar can exacerbate menopause symptoms.
#1 Heightened Mood Swings
Unstable blood sugar levels can significantly worsen mood swings during menopause by disrupting the delicate balance of brain chemicals like serotonin, our “happy hormone,” which helps regulate mood. Research indicates that when blood sugar drops too quickly, the brain receives less glucose, leading to irritability, anxiety, and even depressive symptoms. Additionally, rapid spikes in blood glucose, often followed by crashes, exacerbate emotions, not to mention increased cortisol levels, triggered by both stress and blood sugar imbalances, which further contribute to mood instability.
RELATED: 17 Stress Management Techniques to Help Your Mental Health Thrive
#2 Increased Frequency And Intensity of Hot Flashes
Blood sugar fluctuations can amplify the frequency and severity of hot flashes during menopause by disrupting the body’s thermoregulation processes. Research suggests that high blood sugar levels contribute to systemic inflammation, which can interfere with the body’s ability to regulate temperature effectively. Additionally, sudden drops in blood glucose can trigger adrenaline surges, which exacerbate feelings of heat, sweating, and discomfort commonly associated with hot flashes.
#3 Weight Gain
Hormonal changes during menopause, combined with unstable blood sugar, can make weight management particularly challenging. Declining estrogen levels contribute to a redistribution of body fat, particularly around the abdomen, while blood sugar spikes trigger insulin release, promoting fat storage. And that’s not all — research indicates that persistent blood sugar imbalances can lead to increased cravings for high-calorie, carbohydrate-rich foods, making it harder to maintain a healthy weight and stick to a hormone-healthy diet.
#4 Increased Fatigue
Experiencing a dip in energy throughout the day? You’re not alone. Energy crashes during menopause are often linked to blood sugar instability. When blood glucose drops too quickly after a spike, the body experiences a sudden lack of energy, leading to feelings of exhaustion. Plus, the increased insulin resistance experienced during menopause can prevent cells from effectively utilizing glucose for energy, further exacerbating fatigue. As one could imagine, this cycle of spikes and crashes leaves many women feeling drained throughout the day.
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#5 Brain Fog
Unstable blood sugar levels can impair cognitive function and worsen brain fog during menopause by disrupting the brain’s access to a steady supply of energy. Glucose is the brain’s primary fuel, and fluctuations in blood sugar — whether spikes or crashes — can disrupt focus, memory, and mental clarity. Research shows that when blood glucose drops suddenly, brain activity in areas responsible for memory, focus, and decision-making diminishes, leading to symptoms of brain fog, such as difficulties concentrating and forgetfulness. Plus, chronic blood sugar dysregulation has been linked to increased inflammation in the brain, further worsening cognitive challenges during this stage.
Research-Backed Tips For Blood Sugar Support During Menopause
#1 Prioritize Protein and Healthy Fats at Every Meal
Including a good source of protein and healthy fats in your meals slows the absorption of glucose into your bloodstream. This simple hack not only helps to prevent blood sugar spikes, but it also helps to reduce inflammation and provide sustained energy. In fact, research shows that diets higher in protein (around 20–30% of total calories) can improve insulin sensitivity and reduce appetite, which can further aid in weight management, a common concern during menopause.
When crafting your meals and snacks, prioritize lean proteins and healthy fats like those found in nuts, seeds, eggs, and fatty fish.
Here are some ideas:
- Add a tablespoon of nut butter to your smoothie
- Start your day with a balanced breakfast of eggs, avocado, and sourdough toast
- Snack on plain Greek yogurt with a handful of nuts and seeds
- Add grilled salmon or chicken to your salad and dress it with a simple splash of lemon juice and olive oil
RELATED: How Menopause Affects Your Protein Needs & Why it Matters
#2 Choose Low-Glycemic Index Carbohydrates
Rather than reach for refined carbohydrates like white bread or sugary snacks, opt for whole grains or non-starchy veggies. Unlike simple carbs, these foods have a low glycemic index, meaning they release glucose slowly and help keep blood sugar levels stable. According to research, low-GI diets have been shown to reduce post-meal blood sugar spikes and improve overall glycemic control, which is particularly important for women during menopause when insulin sensitivity declines.
Here are some low-glycemic carbs to consider:
- Fruits such as berries, apples, and grapefruit
- Non-starchy veggies such as spinach, kale, zucchini, and cauliflower
- Whole grains such as quinoa, farro, and oats
RELATED: These Are The Healthiest Types of Carbs, According to an Expert
#3 Don’t Skip Meals
To help manage symptoms and support hormone health, aim to eat a balanced meal or snack every 4–5 hours. Doing so can reduce the likelihood of blood sugar fluctuations, help maintain energy levels, and minimize cravings.
Prepping healthy snacks and meals ahead of time is a great way to ensure you have healthy meals prepped and ready to go for busy days!
Here are some ideas:
- Make chia seed pudding with a non-dairy base like coconut or almond milk and add in ingredients like berries or nut butter for antioxidants and healthy fats
- Prep egg and veggie muffins with ingredients like broccoli, onions, spinach, and bell peppers
- Keep pre-prepped smoothie packs in the freezer for busy days
RELATED: 6 Tips to Balance Blood Sugar Between Meals
#4 Incorporate Daily Exercise
Exercise is one of the most effective ways to improve insulin sensitivity and regulate blood sugar levels. Aerobic activities like walking, swimming, or cycling help your muscles use glucose more efficiently, while strength training builds lean muscle, which naturally improves glucose metabolism.
Studies suggest that even a 30-minute walk after meals can significantly lower postprandial blood sugar levels. In fact, data shows that even a mere two minutes can make a difference!
For menopausal women, incorporating both aerobic and resistance exercises into a weekly routine is ideal for supporting both metabolic and hormonal health.
#5 Get Adequate Sleep
Simply put, practicing good sleep hygiene during menopause is essential. Not only does sleep quality tend to naturally decline due to factors like night sweats and hormonal changes, but poor sleep can also lead to higher cortisol levels and insulin resistance. Aim for 7–9 hours of quality sleep each night, and make sure you dial in your sleep routine.
To support your sleep, here are some things to consider:
- Maintain a consistent bedtime, even on weekends
- Avoid caffeine late in the day (or maybe altogether)
- Create a cool, dark sleeping environment
- Wind down with an evening mindfulness practice such as yin yoga, an Epsom salt bath, or a sleep meditation
RELATED: How Better Sleep Can Change Your Life
#6 Manage Stress Levels
According to 2023 survey data, women feel more stressed than men, rating stress levels somewhere between 8 and 10. Chronic stress raises cortisol levels, our sneaky stress hormone linked to blood sugar imbalances, insulin resistance, and abdominal weight gain. To mitigate menopause symptoms and support overall health, managing stress on a daily basis is a must.
Consider incorporating relaxation techniques like meditation, deep breathing, yoga, or acupuncture, and make it a non-negotiable. Studies have shown that these practices can reduce cortisol levels and help stabilize blood sugar, in addition to improving overall well-being.
Final Thoughts
While hormonal changes during menopause can heighten the body’s sensitivity to blood sugar fluctuations, taking proactive steps to stabilize glucose levels can greatly improve symptom management. By focusing on balanced nutrition, regular physical activity, stress management, and mindful eating habits, women can not only ease their symptoms but also improve overall health and longevity. Use these tips as a guide to help you get started, and consider consulting with a healthcare professional for personalized guidance on managing your menopause symptoms.
