Want to know my #1 secret to keeping your hormones happy during menopause and perimenopause?
It’s keeping your blood sugar (insulin levels) balanced.
When we talk about our hormones, most people think about estrogen or testosterone – but did you know that insulin, the hormone that controls our blood sugar is interconnected to our sex hormones?
One of the worst things we can do to ourselves during perimenopause (our bodies are in a state of excess estrogen) and menopause (our bodies are in a state of estrogen deficiency) – is to be UNCONCERNED with our blood sugar levels.
If you’re…
+ Constantly feeling exhausted...
+ Not getting good quality sleep at night...
+ Feeling moody or having excessive mood swings...
+ Having unhealthy food cravings...
It’s probably because your blood sugar levels are all over the place during the day.
And when blood sugar levels spike and drop too fast, it can cause an increase in cortisol. And that is NOT good for us women in menopause and perimenopause.
There are several factors that can raise our blood sugar levels:
+ Foods high in sugar & refined carbohydrates.
+ Dehydration
+ Lack of physical activity or living a sedentary lifestyle.
Sugar and refined carbohydrates are best known for their effects on weight gain, but these foods are frequently at the root your worst perimenopause and menopause symptoms, too, especially when it comes to fatigue, cravings, and mood swings.
High blood sugar not only gives us major highs and lows in mood and energy, it can also disrupt one of the most powerful hormones in the body: insulin. Insulin, which is closely connected to all of the other hormones in your body, including estrogen. When our insulin levels rise, it also pumps up estrogen which throws off all of the other hormones in your body.
Leading to…
+ More fat cells in our midsections
+ Elevated progesterone (known for keeping us calm & happy) which leads to irritability, insomnia, anxiety, intense hot flashes & night sweats.
+ An increase in female testosterone which effects sexual function, bone density, muscle mass, acne, hair loss and mood swings.
But did you know there are some sneaky things that can spike your blood sugar – and you might not even realize you’re doing them?
Stress: When we’re stressed, or living with a ton of worry or anxiety, our body’s blood sugar spikes drastically.
Eating a low protein breakfast: Starting your day off with protein is the key to having stable blood sugar levels all day. Not only is it important for for muscle growth and repair, it’s necessary for keeping you satiated and reducing blood sugar spikes throughout the day.
Not eating enough fiber: Fiber is a complex carbohydrate that when eaten, takes longer to break down in the body and go into our blood stream. This creates a nice slow and steady increase in our blood sugar instead of drastic spikes.
Lack of sleep: Sleep is so important for controlling our blood sugar levels. When we don’t get enough sleep (7-8 hours a night) or restful sleep, our body has to increase the amount of insulin needed in response to an increase in our blood sugar to give us the energy needed to go throughout the day.
This can lead to…
+ Unwanted weight gain.
+ Cravings during the day.
+ Low quality sleep.
+ 24/7 exhaustion.
There are great, healthy ways you can better control your blood sugar to help you feel your best through perimenopause and menopause.
Cutting all sugar out of your life is next to impossible. Fruit, vegetables, and even legumes have some sugars in them. The trick is to lower your glycemic load. Glycemic load is an estimate of how much the carbohydrates in a certain food or meal will raise a person’s blood sugar after eating it. You want to gradually increase blood sugar and insulin as opposed to causing spikes and dramatic drops.
Here are some tips to help you:
+ Eating a meal that has a balance of protein, healthy fats, and complex carbs (fiber.)
+ Having 25-30g of fiber a day (this one is key!)
+ Add an extra serving of veggies to your plate instead of the carb choice
+ Limiting the intake of refined sugars (chips, soda, alcohol)
+ Drink mineral water with a lime or lemon instead of soda
+ Lower your stress burden by practicing deep breathing exercises, taking walks, working out 30 minutes a day and lifting weights
+ Stop drinking caffeine after 12pm to help you sleep better at night
+ Shut off all electronics 1 hour before you want to go to bed to help tell your brain you’re ready to sleep.
+ Allow 7-8 hours for sleep daily.
Even if you aren’t worried about your waistline, cutting back on or eliminating sugar helps rebalance your hormones, and can dramatically ease any symptoms of perimenopause or menopause.
Want to learn more about how I help my clients lose weight, gain energy, sleep better, and feel their very best through perimenopause and menopause? Click here to learn more about my 6-week program where I’ll walk you through the exact steps to help you look & feel your best!
Comments