If you’re age 40+ and experiencing new symptoms such as headaches, brain fog, a little weight gain around the middle- you may be experiencing the first signs of PeriMenopause.

Perimenopause, the transitional phase before menopause, brings many hormonal changes, one of which is an increased sensitivity to blood sugar fluctuations. These changes, primarily driven by declining estrogen and progesterone, can impact how your body processes insulin, leading to higher risks of insulin resistance, weight gain, fatigue, and even mood swings. Here’s how to manage blood sugar during this phase to feel balanced and energetic.
Why Blood Sugar Balance Is Key in Perimenopause
1. Hormonal Shifts Impact Insulin Sensitivity
Estrogen plays a role in maintaining insulin sensitivity. As estrogen declines, your body may become less efficient at processing glucose, increasing the likelihood of blood sugar spikes and crashes.
2. Blood Sugar and Cortisol Connection
Blood sugar imbalances can spike cortisol levels, your stress hormone. Chronically elevated cortisol can worsen sleep disturbances, mood swings, and fatigue—already common symptoms of perimenopause.
3. Weight Management
Uncontrolled blood sugar can contribute to fat storage, particularly around the abdomen, which is a common concern for women in perimenopause.
Tips to Balance Blood Sugar During Perimenopause
1. Prioritize Protein and Fiber
• Why: Protein and fiber slow down the digestion and absorption of glucose, preventing blood sugar spikes.
• How: Include a source of protein (like legumes, tofu, or lean meat) and fiber (like vegetables, chia seeds, or whole grains) in every meal.
2. Be Mindful of Carbohydrates
• Why: Refined carbs like white bread and sugary snacks can lead to blood sugar spikes and subsequent crashes.
• How: Opt for complex carbs like quinoa, sweet potatoes, and brown rice. Pair carbs with healthy fats or protein to stabilize blood sugar.
3. Eat Regularly
• Why: Long gaps between meals can lead to dips in blood sugar, triggering cravings and energy slumps.
• How: Aim for balanced meals every 3-4 hours and keep healthy snacks like nuts or hummus on hand.
4. Incorporate Healthy Fats
• Why: Fats slow digestion and help sustain energy levels.
• How: Include avocados, nuts, seeds, and olive oil in your diet.
5. Move Regularly
• Why: Physical activity helps your cells use glucose more efficiently and improves insulin sensitivity.
• How: Incorporate strength training, walking, or yoga into your routine at least 4–5 times per week.
6. Prioritize Sleep
• Why: Poor sleep can increase cortisol levels and insulin resistance.
• How: Create a bedtime routine, avoid screens before bed, and aim for 7–8 hours of quality sleep.
7. Consider Supplements
• Magnesium: Supports blood sugar regulation and reduces cravings.
• Omega-3 Fatty Acids: Found in flaxseeds, walnuts, and algae-based supplements, they help reduce inflammation and improve insulin sensitivity.
• Chromium: May enhance insulin action and glucose metabolism.
Signs of Blood Sugar Imbalance to Watch For
• Fatigue after meals
• Intense sugar or carb cravings
• Mood swings or irritability
• Brain fog
• Increased abdominal fat
When to Seek Help
If blood sugar imbalances persist despite lifestyle changes, consider working with a healthcare professional or nutritionist to identify underlying issues. Functional testing may uncover insulin resistance or other factors that need targeted interventions.
By focusing on blood sugar balance, you can reduce many of the symptoms associated with perimenopause and set a strong foundation for long-term health. Small, consistent changes to your diet, exercise, and sleep can make a big difference.
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