It is common for women to experience hormonal changes as they approach midlife, which can negatively impact their overall health and well-being. One common symptom that many women in perimenopause experience is low blood sugar. It can cause fatigue, dizziness, and irritability, among other symptoms.
Here, I will explain how perimenopause low blood sugar levels can be managed and alleviated. You need to read this blog post if you are going through perimenopause and have low blood sugar symptoms.
What Is perimenopause?
Perimenopause, often known as the menopausal transition, is the time preceding menopause. This is an “ill-defined” phase, which means it is unknown how long it will last. Perimenopause often begins in the late 40s, but it can occur as early as the 30s.
What happens during the perimenopause? To begin, we must return to our pre-natal state. At 6-9 months of pregnancy, the ovaries create millions of non-growing follicles, which become our only reserve. A follicle is where an oocyte (immature egg) develops. The follicles also produce essential hormones.
The number of these follicles decreases as we age, reducing our ovarian reserve. A decline in ovarian reserve ultimately causes perimenopause. When only approximately 1,000 follicles remain, a person will experience their final menstrual cycle.
You may notice the start of a transition when sleep and mental health begin to alter, followed by changes in menstrual irregularity, such as skipping periods. However, clinically, perimenopause is characterized by changes in hormone levels that indicate a decline in ovarian reserve. An anti-Mullerian hormone (AMH) test can tell you where you are on the path. AMH is a hormone produced by follicle cells and is an excellent measure of how many eggs remain in your ovarian reserve.
The Relationship Between Blood Sugar And Perimenopause Symptoms
My research led me to find something that no doctors were telling their patients: while hormones like estrogen and progesterone receive the majority of the attention, insulin, cortisol, and oxytocin also play a role in this transitional period.
Insulin influences numerous other hormones, including the sex hormones (estrogen, progesterone, and testosterone). So when it’s out of balance, other hormones follow suit. During perimenopause, you may become “insulin-resistant.”
This indicates you have too much insulin in your bloodstream, and your cells are no longer responding appropriately to its instructions. In other words, they don’t open up when insulin tries to transport glucose (blood sugar) into cells for energy.
We acquire insulin resistance because our systems can no longer handle the large amounts of carbs we used to consume, including healthy ones such as fruits, whole grains, potatoes, and brown rice. Too much sugar in our blood causes hormonal mayhem, including hot flashes, lethargy, problems concentrating, weight gain, and other perimenopausal symptoms.
Symptoms Of Low Blood Sugar During Perimenopause
Some signs of low blood sugar levels, which are also very similar to perimenopause and menopausal symptoms, include:
Sweating
This can happen at any time, but it is not caused by hot weather, physical activity, or being slightly nervous.
Shakiness
You might have shakes or trembling. That’s an awful one.
Dizziness
You may experience dizziness or faintness.
Brain Fog
This is a very classic one. You may struggle to concentrate and remember things.
Irritability or mood swings
Low blood sugar levels can alter your mood, making you irritated, worried, or even aggressive. And these mood shifts can occur relatively quickly.
Hunger and cravings
Even if you have recently eaten, you may have sudden, acute hunger pangs, as well as sugar cravings. If you’re attempting to lose weight or change your eating habits, sugar cravings, which are the body’s natural response to low blood sugar, can be uncontrollable.
Headaches
You can get that pounding headache in the background.
Nausea
You might feel uneasy or nauseated.
Blurred vision
Low blood sugar can cause blurred vision or difficulties focusing.
Overwhelming fatigue
This one can make you feel fine one minute and then want to lie down and fall asleep the next.
How To Manage Low Blood Sugar During Perimenopause?
Low-Carb Diet
One of the fundamental goals of a low-carb diet is to limit glucose intake. Therefore, it is exceptionally suggested for women in their menopausal and postmenopausal years. It also promotes weight loss, which helps manage blood sugar by boosting insulin sensitivity.
Researchers found that paleo diets included fish, meat, eggs, vegetables, seeds, fruits, nuts, and healthy fats and oils to be beneficial for menopausal women. A low-fat diet caused women to lose more belly fat and overall weight over two years than a diet without processed foods, sugar, dairy, trans fats, vegetable oils, and artificial sweeteners.
Low-calorie diets, on the other hand, slow the metabolic rate, allowing for weight growth, which is associated with insulin resistance. Maintaining hormonal balance necessitates a healthy fiber-protein ratio.
Proteins (salmon, poultry, eggs, hummus, and beans) keep you full without boosting your blood sugar levels, while fibers (healthy fruits, grains, and vegetables) take longer to digest.
Exercise
As previously stated, the drop in estrogen synthesis after menopause indicates that the body is no longer processing insulin as efficiently as it once did. This, along with a lack of activity and weight gain, can be a dangerous combination for raising blood sugar levels dramatically.
Exercise on a regular basis not only helps to burn sugar in the body, lowering overall glucose levels, but it also teaches the body how to use insulin effectively. A daily 30-minute walk, for example, can help regulate weight and blood sugar levels significantly.
Addressing Thyroid Dysfunction
We’ve already talked about how hormonal shifts can change the way blood sugar is used, and the thyroid is no different. It slows down metabolism if the thyroid gland produces insufficient thyroid hormone, known as hypothyroidism. This lets glucose build up in the body.
Increasing DHEA levels can help people whose levels are low make their bodies more sensitive to insulin and lose belly fat. DHEA is a steroid hormone that is created in the adrenal glands.
Getting a Handle on Stress
It is essential to deal with worry healthily if you want to avoid health problems like high blood sugar. Adrenaline, epinephrine, and glucagon are hormones that our bodies release when we are stressed.
These hormones make insulin intolerance higher. Managing stress can be easier if you meditate, practice relaxation methods, and get enough rest.
Cinnamon
One of the world’s most famous smelling spices is cinnamon, which is also a natural way to help keep blood sugar in check. Cinnamon slows down the breakdown of carbs and makes the body more sensitive to insulin.
Lauri Wright, a spokesman for the Chicago Academy of Nutrition and Dietetics, says that cinnamon is a great way to keep blood sugar in check. It’s important to remember, though, that you shouldn’t eat more than 0.4 teaspoons of cinnamon per day.
Drinking water
Urinary tract infections (UTIs) are caused by germs that grow well in people with high blood sugar. Because their estrogen levels drop so quickly, menopausal women are more likely to get these infections. Signs like having to go to the toilet right away, feeling like your bladder is burning, or having urine that smells bad should not be ignored.
Include protein in your meals.
Every meal should have some energy in it. Protein, like white meat, fish, beans, tofu, and eggs, is one of the best ways to keep your blood sugar stable. With every meal, eat some protein.
It might be more challenging for vegetarians and vegans because you can only eat so much tofu and beans. Fruit and vegetable shakes made with plant-based protein powder may help you get more of the protein you need if you can’t add it to your daily diet. To keep your blood sugar steady, taking one of those every day can be beneficial.
An ideal blood sugar level for Women aged 40+
In view of the close connection between menopause and blood sugar levels, persons approaching or going through menopause should monitor their levels closely. The following tools can be used to maintain blood glucose or glycemic control:
- The A1C test monitors blood sugar levels over time (often 2-3 months).
- Continuous glucose monitoring (CGM) measures blood glucose levels throughout the day.
- The finger prick test enables self-monitoring of blood glucose.
While individual requirements may differ depending on age and other circumstances, the following statistics may serve as a guide for the optimal blood glucose range in non-diabetic adults:
Pre-meal glucose levels
In a study of continuous glucose profiles in non-diabetic patients, average glucose levels before eating were found. These ranged from 72 to 90 mg/dL.
Post-meal glucose levels
The same study that looked at continuous glucose profiles in non-diabetics also found glucose variations after eating. Peak readings during a well-balanced meal were 99.2 ± 10.5 and 122.1 ± 20.4 mg/dl, respectively.
If you calculate the glucose ranges after eating using a standard deviation of these averages, the maximum glucose limit of 110 mg/dl is a decent target to aim for after your meals.
When Do You Need To Go To The Doctor About This?
These signs are the same as those of other health problems, so if this is happening every day and the tips I gave don’t help at all, you should see your doctor.
The issue is that prediabetes is very common in women going through perimenopause and menopause. We are more likely to get prediabetes or Type 2 diabetes because of all the changes in our hormones.
It could be too little vitamin D or not enough vitamin D. It could be a lack of vitamin B12. Thyroid problems could be to blame. Heart disease is another possibility. These conditions can all have signs that look like low blood sugar, so if you’re having a hard time with this, you should always ask your doctor to check for these.
As long as they’re cleared out, everything is fine. You should put in extra effort to do all the other things that will help keep your blood sugar stable.
Therefore, this was useful for you. So many people do it, and if you’ve been reading for a while, you know that I talk a lot about controlling blood sugar levels. That’s all I have to say about today’s topic. How did you handle this if any of you have been through it? What did you do? Tell us about your experiences.
Final Words
Managing low blood sugar during perimenopause can be challenging. Still, by adopting a holistic approach that includes regular exercise, a balanced diet, and stress management techniques, your symptoms will improve.
It’s essential to listen to your body, make necessary adjustments to your lifestyle, and seek support from healthcare professionals when needed. Remember, you’re not alone in this journey. Together, we can navigate through perimenopause and achieve optimal health.
FAQ
Can Blood Sugar Drop Without Diabetes?
Hypoglycemia is common in persons with diabetes mellitus but uncommon in those without diabetes. Hypoglycemia in patients without diabetes can have a variety of causes. As a result, it is critical to obtain a comprehensive clinical history and examination.
What is the best thing to eat when your blood sugar is low?
Give them something that will give them sugar quickly, like a regular soft drink or fruit juice. Then, give them something that will provide them with sugar for a long time, like bread and cheese or a meat sandwich.
What Foods Raise Blood Sugar Quickly?
Most of the time, foods like rice, bread, fruits, and sugar that are high in carbs (which are quickly turned into energy) are the ones that raise blood sugar the most. Next are foods that are high in protein, like meat, fish, eggs, milk, and dairy products, and foods that are high in fat.
