The Hidden Hormone Saboteur: What’s Secretly Making Your Perimenopause Symptoms Worse?

Why Blood Sugar Matters in Perimenopause

Many women don’t realize that blood sugar fluctuations can significantly impact their perimenopause experience. Recent studies uncovered that sudden spikes and crashes in glucose levels can contribute to mood swings, fatigue, brain fog, and even intensify symptoms like hot flashes and night sweats. When I learned this, I decided to investigate this connection a bit more and even analyze my own diet and daily eating habits.

I found out when estrogen and progesterone levels decline, our bodies become more sensitive to blood sugar fluctuations. When blood sugar goes up and then down, it is making it harder for our body to stabilize energy levels and regulate hormones. If you’re experiencing unexplained irritability, low energy, or frequent sugar cravings, unstable blood sugar may be a hidden culprit!

If you are ready to learn the science behind it, here is a great short video to watch: (it explains the process in simple terms)

The Blood Sugar-Hormone Connection

1. Mood Swings & Anxiety

Unstable blood sugar can lead to rapid shifts in energy, triggering irritability, anxiety, and emotional highs and lows. When glucose crashes, cortisol (the stress hormone) surges, exacerbating perimenopause-related anxiety and making you feel even more overwhelmed.

2. Hot Flashes & Night Sweats

Blood sugar spikes and crashes can overstimulate the nervous system, increasing the likelihood of hot flashes. Studies suggest that women with poor glucose control experience more frequent and more pronounced night sweats. For example, Diabetes UK published that women with insulin resistance are 2 times more likely to experience severe hot flashes.

3. Fatigue & Brain Fog

After a blood sugar spike, a sharp decline can leave you feeling exhausted, dizzy, and mentally sluggish. Many women in perimenopause mistakenly assume these symptoms are purely hormonal, when in reality, blood sugar instability is making them worse. I found that Journal of Endocrinology Research published that “high-glycemic diets have been linked to increased mood instability and fatigue in perimenopausal women”. I personally discovered that when my blood sugar deeps really low my legs feel weak and I feel fatigue coming on. I used to attribute this feeling to low blood pressure, until I tried wearing a glucose monitor and clearly identified this unpleasant fatigue feeling with low blood sugar.

What Eat to Avoid Blood Sugar Ups and Downs

The key to balancing blood sugar is choosing nutrient-dense foods that provide steady energy rather than rapid spikes and crashes.

Instead of This	Try This
Sugary breakfast cereals	Steel-cut oats with chia seeds and cinnamon
White bread and pastries	Whole-grain sprouted bread or sourdough
Fruit juices	Whole fruits with protein (apple with almond butter)
High-sugar granola bars	A handful of nuts with dark chocolate (85% cocoa)
Sugary coffee drinks	Black coffee with cinnamon or unsweetened almond milk
White rice or pasta	Quinoa, lentils, or cauliflower rice
Sugary yogurts	Greek yogurt with flaxseeds and berries
Soda or energy drinks	Herbal teas, lemon water, or infused water

The Role of Protein & Healthy Fats

Protein and healthy fats slow down the absorption of glucose, preventing rapid spikes and crashes. Research found that a balanced diet with protein and fiber can reduce glucose spikes by 30%!!!

• Best proteins: Wild-caught salmon, grass-fed meats, organic tofu, pasture-raised eggs, and legumes.
• Healthy fats: Avocados, olive oil, nuts, seeds, and coconut oil.

Here is a great video the explains the influence of carbs on our blood sugar and how to make smart food choices, that do not require you to give up your favorites for ever:

Timing Matters Too: The Importance of Balanced Meals

Skipping meals or consuming excessive refined carbs can cause blood sugar swings. Instead:

• Eat within an hour of waking to prevent a morning cortisol spike.
• Focus on balanced meals with fiber, protein, and healthy fats.
• Avoid late-night sugar binges that disrupt sleep and hormone function.

Since we are all humans and we do love to eat sweets and other fast carbs now and then, it is worth mentioning some supplements that could help soften their affect on our body.

Supplements to Explore for Blood Sugar Regulation

These supplements can help support blood sugar stability and hormone balance.

• Magnesium Glycinate – Supports insulin sensitivity, muscle relaxation, and sleep regulation.
• Cinnamon Extract – May improve glucose metabolism and reduce sugar cravings.
• Berberine – Known for its ability to support insulin function and lower blood sugar levels.
• Chromium Picolinate – Plays a role in carbohydrate metabolism and helps stabilize glucose levels.
• Alpha-Lipoic Acid (ALA) – Helps reduce insulin resistance and supports nerve health.
• Fenugreek – Contains soluble fiber that slows digestion and improves blood sugar control.
• Apple Cider Vinegar – May help reduce post-meal blood sugar spikes when taken before meals.

If you have time, I recommend watching this interesting discussion on The Resetter Podcast about how blood sugar affects our hormones and mood:

If you’re struggling with mood swings, hot flashes, or extreme fatigue, blood sugar stability might be the missing piece of your perimenopause puzzle. Simple dietary swaps, meal timing adjustments, and an emphasis on whole foods can make a difference that you can appreciate.

PLUS … By taking control of your blood sugar, you’ll not only ease perimenopause symptoms but also support long-term hormonal health. Your future self will thank you!

Before you go … I have a bonus for you:

Blood Sugar Stability Quiz: Are Your Daily Habits Helping or Hurting Your Hormones?

Instructions: Answer the following questions honestly. Keep track of your points, then check your results at the end.

1. How often do you experience energy crashes (feeling tired after eating, needing caffeine or sugar for a boost)?

• A) Never (0 points)
• B) Occasionally, once or twice a week (1 point)
• C) Frequently, almost daily (2 points)
• D) All the time, I can’t function without sugar or caffeine (3 points)

2. What does your breakfast usually look like?

• A) High-protein and fiber-based (eggs, nuts, oats, or smoothies with protein) (0 points)
• B) A mix of protein and carbs (toast and eggs, yogurt with granola) (1 point)
• C) Mostly refined carbs or sugar (cereal, pastries, fruit juice, sweet coffee) (2 points)
• D) I skip breakfast (3 points)

3. How often do you experience mood swings or irritability?

• A) Rarely or never (0 points)
• B) Sometimes, especially before meals (1 point)
• C) Frequently, throughout the day (2 points)
• D) Daily, I feel like I’m on an emotional rollercoaster (3 points)

4. What is your typical snacking habit?

• A) I rarely snack, or I eat healthy snacks (nuts, seeds, Greek yogurt) (0 points)
• B) I sometimes snack, but I choose mixed snacks (cheese and crackers, fruit and nuts) (1 point)
• C) I crave and eat sugary snacks (cookies, chips, candy) (2 points)
• D) I constantly snack on junk food throughout the day (3 points)

5. How often do you wake up in the middle of the night and have difficulty falling back asleep?

• A) Almost never, I sleep well (0 points)
• B) Occasionally, maybe once a week (1 point)
• C) Frequently, at least a few times a week (2 points)
• D) Almost every night, my sleep is very disrupted (3 points)

Results: How Blood Sugar Stable Are You?

0-4 Points: The Balanced Babe – Your habits are well-balanced, and your blood sugar is likely stable. Keep it up!

5-9 Points: The Blood Sugar Swinger – You’re doing some things right, but there are areas to improve. Watch your meal timing and carb intake.

10-15 Points: The Rollercoaster Rider – Blood sugar spikes and crashes are likely affecting your perimenopause symptoms. Consider making dietary adjustments for more stability.

16+ Points: The Sugar Storm – Your blood sugar fluctuations may be wreaking havoc on your hormones. Start incorporating more balanced meals, protein, and healthy fats to regain control.

It is never too late to stop the storm and become a balanced babe!