Hot Flashes, Mood Swings, and… Blood Sugar? The Surprising Link
You know those nights when you wake in a sweat, heart pounding, body ablaze — and then the next day you feel jittery, craving sugar like it’s your lifeline? If you’ve ever wondered whether those unpredictable symptoms are tied to something deeper, you’re on to something.
In perimenopause, our hormones shift, and with those changes comes a hidden player that many of us don’t talk about: blood sugar balance. Yes, the way your body handles glucose can impact everything from hot flashes and fatigue to mood swings and cravings.
Even if you think, "I don't eat a lot of sugar," I thought the same thing! For me, I was experiencing cold sweats, shakiness, crashing after meals, and feeling drained. I was even diagnosed with reactive hypoglycemia! Learning how to support my blood sugar made all the difference to how I felt and how I was able to function during my day!
This month, we’re talking about the surprising connection between blood sugar and perimenopause — and more importantly, what you can do to feel more steady, energized, and in control. I want to equip you with tools to put you in control of your blood sugar too!
Why Blood Sugar Matters in Perimenopause
During perimenopause and menopause, estrogen and progesterone naturally decline. That hormonal shift doesn’t just affect your cycles — it also impacts how your body handles insulin, the hormone that helps move sugar from your blood into your cells for energy.
Research has shown that as estrogen levels drop, women may become more vulnerable to becoming insulin resistance — when your cells don’t respond as well to insulin, so blood sugar levels rise.¹ Over time, this can increase the risk for metabolic syndrome, type 2 diabetes, and heart disease.²
But here’s the thing: blood sugar balance isn’t just about long-term health. It affects your everyday symptoms in perimenopause, too.
The Connection: Blood Sugar & Perimenopause Symptoms
When blood sugar swings up and down like a rollercoaster, your body feels the impact. Here’s how it can show up:
- 🔥 Hot flashes & night sweats: Sudden drops or spikes in blood sugar may trigger stress responses, which can worsen vasomotor symptoms.
- 🎢 Mood swings & irritability: Dips in blood sugar can leave you anxious, shaky, or snappy.
- 😴 Fatigue & energy crashes: If your cells aren’t getting steady fuel, you feel drained.
- 🍫 Cravings: A quick drop in blood sugar makes your body beg for a “fast fix” — usually sweets or refined carbs.
- ⚖️ Weight gain (especially around the middle): Insulin resistance promotes fat storage in the abdominal area.
- 🌙 Sleep issues: Blood sugar swings can disrupt nighttime rest, leaving you wired and tired.
Sound familiar? You’re not imagining things — your blood sugar may be adding fuel to the fire.
Signs to Watch For
How do you know if blood sugar might be an issue for you? Here are some red flags to notice:
- Afternoon crashes or feeling like a “walking zombie” by 3 PM
- Shakiness, jitteriness, or irritability between meals
- Frequent sugar or carb cravings
- Brain fog or trouble focusing
- Waking up at night sweating or hungry
- Difficulty losing weight around your midsection
- Lab markers like elevated fasting glucose, HbA1c, or triglycerides
None of these prove a problem, but they’re worth paying attention to — and discussing with your healthcare provider if you’re concerned.
Why Managing Blood Sugar Changes the Game
Here’s the good news: small shifts to support blood sugar can make a big difference. Balanced blood sugar means:
✨ More consistent energy throughout the day
✨ Fewer mood swings and sugar crashes
✨ Reduced cravings (without relying on willpower)
✨ Improved sleep and calmer nights
✨ Less strain on your long-term health
✨ Fewer mood swings and sugar crashes
✨ Reduced cravings (without relying on willpower)
✨ Improved sleep and calmer nights
✨ Less strain on your long-term health
And you don’t need to overhaul your diet or count every carb. Simple steps can help you feel more stable and supported right away.
Gentle Shifts to Try
Here are some simple wins you can start with today:
- Pair carbs with protein and healthy fats (apple + almond butter, crackers + hummus)
- Choose whole food carbs like berries, sweet potatoes, and whole grains
- Swap soda or juice for sparkling water or herbal tea
- Move your body after meals (even a 10-minute walk helps your cells use glucose)
- Avoid eating dinner right before bed — give your body 3–4 hours to digest
- Focus on consistent meals instead of snacking all day long
- Prioritize stress management and sleep, since cortisol impacts blood sugar too
Remember, this isn’t about perfection — it’s about progress.
The Pause Party: Go Deeper with Support
Managing blood sugar during perimenopause doesn’t have to feel overwhelming. Inside my membership, The Pause Party, we’re diving deeper into this exact topic all month long.
You’ll get:
💜 More practical tools to balance your blood sugar without dieting or deprivation
💜 Recipes and snack swaps to keep you fueled and satisfied
💜 Guidance on how blood sugar connects to your symptoms
💜 Community support so you don’t have to figure this out alone
💜 More practical tools to balance your blood sugar without dieting or deprivation
💜 Recipes and snack swaps to keep you fueled and satisfied
💜 Guidance on how blood sugar connects to your symptoms
💜 Community support so you don’t have to figure this out alone
Because when you understand how to fuel your body in midlife, you don’t just feel better day-to-day — you’re also protecting your long-term health.
👉 Ready to feel more steady, energized, and empowered? Join the Pause Party Here
Final Note
I’m not a doctor or dietician — I’m sharing what I’ve learned through research and my own journey. This blog is for educational purposes only. If you’re dealing with persistent symptoms or suspect blood sugar issues, please check in with your healthcare provider before making changes.
References:
- PubMed, “Effects of menopause and hormone replacement therapy on metabolic parameters.”
- GREM Journal, “Metabolic syndrome, insulin resistance, and menopause.”
- North American Menopause Society, “Hormone therapy can significantly reduce insulin resistance.”
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