Hot flushes? Mood swings? Disrupted sleep? How blood sugar balance can ease menopausal symptoms

Could a low sugar approach be key to managing hot flushes, weight gain and other menopausal symptoms?

Menopause and insulin resistance

The simple answer is yes. Symptoms such as hot flushes and weight gain are influenced by your blood sugars. Believe it or not, the natural decline in oestrogen during the menopause can impact the body's ability to control our blood (or sugar) levels.

Research shows that underlying blood glucose imbalances or insulin resistance worsens menopausal symptoms. As oestrogen drops, so does our ability to respond to insulin, which coupled with relatively higher testosterone levels (common again, as oestrogen declines) means hot flushes and night sweats along with other symptoms can become more problematic.

As oestrogen drops, so does our ability to respond to insulin

It’s all linked back to how your body controls glucose which lands in your blood stream after you eat. Insulin is triggered when we eat, and its role is to ensure glucose (the end product of digestion for any carbohydrate or sugar in our food) is either taken into the cell to be used for energy with any excess stored as fat.

A high sugar diet and consuming refined carbohydrates (think white bread, pasta, pastries, breakfast cereals with added sugars) means insulin is triggered more often and must work harder to deal with the resulting glucose. However, the constant roller coaster of larger dips and spikes in blood glucose levels over long periods causes cells to be less responsive to insulin. This in turn leads to higher insulin and fasting glucose levels, insulin resistance and metabolic function, and often weight gain especially round the middle.

The impact on sleep and mood

A diet high in sugars and fast release carbohydrate might also influence sleep and mood. Researchers following more than 50,000 post-menopausal women over the age of 50 found links between higher intakes of sugary or high carbohydrate foods and incidence of insomnia and depression or low mood.

Tips to manage blood sugar during and after menopause

The good news is that you can help control your glucose levels with a carefully planned diet and the nutrients chromium and cinnamon. 

Reduce your sugar intake, add protein and fibre to your diet

Eating plenty of vegetables, berries, good quality protein, wholegrains, healthy fats and fibre, and steering clear of sugary foods and drinks, enables blood glucose to be more easily and effectively managed. Over time this means less risk of weight gain and menopausal symptoms. As a bonus you’re likely to feel better, with more energy, experience improved sleep mood and stress levels, with a reduced likelihood of developing type II diabetes.

Consider supplements

For cutting down successfully, chromium and cinnamon can be helpful. True cinnamon or Ceylon cinnamon helps maintain healthy blood glucose levels and studies show it may increase our cells’ sensitivity to insulin and reduce fasting blood glucose.

The mineral chromium has similar effects and works by increasing insulin receptors, and the ability of insulin to bind to these receptors, thereby helping manage glucose in the blood. It’s a good idea to choose a targeted supplement which combines both chromium and cinnamon and for maximum effectiveness.

Exercise regularly

Exercise is also key to managing and reversing insulin resistance, and in turn menopause symptoms. Dancing, walking, running, gym, yoga or any exercise helps improve insulin sensitivity and the way the body handles blood glucose.  

By eating a balanced diet and  following healthy lifestyle habits to improve blood sugar, it’s possible to manage menopausal symptoms such as hot flushes, weight gain and mood. For information on dietary advice, supplements and lifestyle tips, visit your independent health stores and discover the array of free-from and food alternatives. Find your nearest one at findahealthstore.com

Author: Corin Sadler, BSc, DipION, FDSc is a Medical Herbalist and Senior Nutritionist at ethical vitamin company Viridian Nutrition. She has a wealth clinical experience in natural health and wellbeing, and a detailed understanding of the role nutrition has in optimising overall wellness. www.viridian-nutrition.com

 

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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.