*Content reviewed by HotPause Health Nutrition Expert and Registered Dietitian Val Schonberg, MS, RD

5 Tips to Stabilize Your Blood Sugars During Menopause

Navigating menopause can be challenging, especially when it comes to managing blood sugar levels. Hormonal changes during this time can lead to insulin resistance, a condition where your body’s cells become less responsive to insulin.

Insulin is the hormone responsible for allowing glucose (sugar) to enter your cells and be used for energy. When your cells resist insulin, glucose builds up in your bloodstream, leading to higher blood sugar levels. Insulin resistance not only makes blood sugar control more difficult but also increases the risk of developing type 2 diabetes, heart disease, and other metabolic disorders. But don’t worry—here are five practical tips from HotPause Health Nutrition Expert and Registered Dietitian, Val Schonberg, MS, RD to help you stabilize your blood sugars and feel your best during menopause.

1. Balance Your Meals

Aim to include a combination of protein, healthy fats, and fiber-rich carbohydrates in each meal. This balanced approach to nutrition helps slow the absorption of sugar into the bloodstream, preventing spikes and crashes. Think of meals like a grilled chicken salad with avocado and quinoa, or Greek yogurt with berries and a sprinkle of nuts and seeds.

2. Prioritize Whole Foods

Focus on whole foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats. These nutrient-rich, fiber-dense foods help regulate blood sugar levels compared to processed foods, which often contain added sugars and refined carbohydrates that can spike blood sugar levels. Preparing meals at home with these ingredients can also minimize your intake of high sugars, unhealthy fats, and artificial additives commonly found in restaurant food.

3. Stay Hydrated

Dehydration can impact blood sugar control. When you’re dehydrated, the water content in your bloodstream drops, making the glucose already in your blood more concentrated. Although the actual amount of sugar doesn’t increase, this higher concentration can lead to elevated blood sugar levels. To prevent this, aim to drink at least 8 cups of water daily, and increase this if you’re active or in a hot climate. Including herbal teas and water-rich foods like cucumbers and watermelon in your diet can also help meet your hydration needs.

4. Exercise Regularly

Physical activity is a powerful tool for managing blood sugar levels. Exercise helps your body use insulin more effectively and can lower blood sugar levels for up to 24 hours. Aim for at least 30 minutes of moderate exercise, such as brisk walking, running, cycling, or swimming, as well as strength and resistance training most days of the week.
Pro tip: take a 10 minute walk after meals to help reduce blood sugar spikes.

5. Manage Stress & Prioritize Sleep

Stress can raise blood sugar levels by triggering the release of hormones like cortisol. Incorporate stress-reducing activities into your routine, such as yoga, meditation, deep breathing exercises, or even just a few minutes of quiet time each day. Sleep can also affect blood sugars and stress levels. Prioritize sleep hygiene when possible.

Conclusion

Stabilizing blood sugar levels during menopause is crucial for overall health and well-being. By balancing your meals, prioritizing whole foods, staying hydrated, exercising regularly, and managing stress, you can keep your blood sugars in check and navigate menopause with confidence. Remember, small changes can make a big difference, so start incorporating these tips today and enjoy a healthier, more balanced life.
For more tips and support on managing menopause, visit our blog or consult with a healthcare professional who specializes in menopausal health. You’ve got this!