Optimizing Glucose Levels for Health and Hormonal Balance

Written By Silvanna Topete, MS

Maintaining optimal blood sugar levels isn't just about avoiding spikes and crashes; it involves nurturing your body with the right nutrients and lifestyle choices. As we age, especially during perimenopause, blood sugar regulation becomes even more critical due to hormonal shifts that can increase insulin resistance and the risk of type 2 diabetes. Understanding these changes and implementing targeted strategies can help support hormonal balance, metabolic health, and overall well-being.

Perimenopause and Increased Insulin Resistance

During perimenopause, declining estrogen levels can reduce insulin sensitivity, making the body less effective at managing blood sugar. Estrogen plays a role in glucose metabolism, and as it declines, many women experience higher fasting glucose levels, increased belly fat, and greater difficulty managing weight. These changes put women at a higher risk of prediabetes and type 2 diabetes (PubMed, 2021).

Recognizing Signs of Blood Sugar Imbalance

Many symptoms of blood sugar imbalance go unnoticed or are mistaken for general fatigue or stress. Some key signs to watch for include:

  • Cravings for Sweets: Frequent or intense cravings for sugary foods can signal fluctuating blood sugar levels.

  • Mood Swings: Irritability, anxiety, or sudden mood changes can result from unstable blood sugar (University of Michigan, 2019).

  • Fatigue: Persistent tiredness, especially after meals, may indicate that the body isn't effectively utilizing glucose for energy (Mayo Clinic, 2022).

Essential Blood Tests for Monitoring Blood Sugar

To stay on top of your glucose health, ask your doctor about these key tests:

  • Fasting Glucose: Measures blood sugar levels after an overnight fast.

  • Hemoglobin A1C: Reflects average blood sugar over the past two to three months.

  • Fasting Insulin: Evaluate how well your body responds to insulin and detects insulin resistance early.

These tests can provide valuable insights into metabolic health and should be monitored regularly, especially during perimenopause.

Dietary Strategies for Better Glucose Management

Balancing fat, fiber, and protein in every meal helps regulate blood sugar, preventing sudden spikes and crashes. A balanced plate should include:

✅ Healthy Fats – Avocados, nuts, olive oil, chia seeds, and fatty fish slow down glucose absorption. ✅ Fiber – Leafy greens, berries, flaxseeds, lentils, and whole grains help stabilize blood sugar and support digestion. ✅ Protein – Lean meats, eggs, legumes, tofu, and nuts keep blood sugar stable and support satiety.

Example of a Blood Sugar-Balancing Meal

A well-balanced meal could be:

  • Grilled salmon with roasted Brussels sprouts and quinoa, drizzled with olive oil.

  • Avocado toast on sprouted grain bread with a poached egg and pumpkin seeds.

  • Smoothie with protein powder, chia seeds, spinach, unsweetened almond milk, and frozen berries.

Patience in Achieving Blood Sugar Regulation

Regulating blood sugar takes time—at least three months of consistent dietary and lifestyle changes, and sometimes longer. Many people expect quick fixes, but true metabolic healing requires sustained effort and patience. The key is to focus on long-term, sustainable habits rather than short-term restrictions.

The Bigger Picture: Lifestyle Adjustments Beyond Food

In addition to diet, managing blood sugar involves stress management, movement, and sleep:

  • Exercise: Strength training and walking after meals improve insulin sensitivity.

  • Stress Reduction: Cortisol spikes from stress can elevate blood sugar—incorporate mindfulness, deep breathing, or yoga.

  • Sleep Quality: Poor sleep disrupts insulin function, so prioritize 7-9 hours of quality rest each night.

Personalized Support for Blood Sugar & Hormonal Balance

Navigating blood sugar management during perimenopause or hormone imbalances can be complex. Working 1:1 with a functional nutritionist can help you uncover the root causes of your specific metabolic challenges and create a personalized nutrition and lifestyle plan that supports hormonal balance, insulin sensitivity, and overall wellness.

By understanding the link between perimenopause and insulin resistance, recognizing symptoms, and implementing balanced dietary and lifestyle changes, you can take control of your health and feel your best during this transitional phase.

References:

  • American Diabetes Association. (2022). Classification and Diagnosis of Diabetes: Standards of Medical Care in Diabetes. Diabetes Care, 45(Supplement 1), S17-S38. doi: 10.2337/dc22-S001

  • American Association of Clinical Endocrinologists. (2022). Comprehensive Type 2 Diabetes Management Algorithm. Endocrine Practice, 28(Supplement 1), 1-63. doi: 10.4158/CS-2021-0570

  • Mayo Clinic. (2022). Diabetes Symptoms. Link

  • Nichols GA, Hillier TA, Brown JB. (2008). Normal fasting plasma glucose and risk of type 2 diabetes diagnosis. Am J Med, 121(6):519-24. doi: 10.1016/j.amjmed.2008.02.026. PMID: 18501234.

  • PubMed. (2021). Estrogen and Insulin Sensitivity in Midlife Women. Link

  • University of Michigan School of Public Health. (2019). Mood & Blood Sugar Connection. Link

Silvanna Topete, MS
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