Menopause Nutrition Shifts: Sugar

During the stages of peri and post-menopause, exercise and diet play vital roles for women. Developing an appropriate exercise routine and embracing a nutrient dense diet can significantly benefit women. Many women often experience symptoms like low energy and fatigue, making it essential to manage blood sugar levels and therefore address sugar intake.

In perimenopause and menopause, we can crave sugars. Refined forms of sugar are added to make foods taste better. They're different from natural found in fruit or dairy, which have other important nutrients, such as fiber, protein or fat. Excess can shift our metabolism, especially for women facing menopause.

Energy and Sugar

Energy is derived from sugar, which must be in the form of glucose for us to utilize it effectively. After food is ingested, chewed, and enters the small intestine, it is absorbed into the bloodstream and transported to the liver. Here, it is converted into energy (in its glucose state), or stored as glycogen, or stored as fat, or used for cellular repair and structure.

Why is there a shift towards higher blood sugar levels in Menopause ?

At any time of life it is important to manage nutrition and in particular blood sugar levels to give us a sustainable energy source. But this is especially important during the peri menopause years. Why?

1. Oestrogen assists brain cells in utilizing glucose for energy, and transitioning to a lower estrogen state can lead to decreased brain activity. This could manifest as memory lapses, brain fog, and reduced concentration, prompting us to seek a sugar boost for a quick pick-me-up.
   

2. The effects of a history of unhealthy eating habits start to show when we require a higher sugar intake to achieve the same satisfaction due to reduced estrogen levels. Sugar triggers a dopamine release, providing instant gratification followed by a drop in mood, leading to cravings for more sugar. Does this pattern sound familiar? This cycle can lead to sugar dependency and an increase in body weight.
   

3. If women become less active in midlife then excess glucose will be stored as glycogen and when glycogen is not used up for energy it will turn to fat.
   

4. Menopause is a time of heightened stress for many women. Raised cortisol levels disrupt digestion (often messaging the body to store more fat as it is in a stressed state).
   

5. Elevated sugar and glucose levels can lead to a heightened insulin response. Consequently, insulin desensitization may occur, causing the body to become less efficient at metabolizing sugar through insulin. This results in three effects:

6. i) decreased energy production in cells,

7. ii) heightened fatigue,

8. iii) excess of glucose in the bloodstream, leading to increased inflammation, feelings of bloating and weight gain.

What to do?

• Write your sugar story. Consider and get curious about your relationship with sugar. When you eat it; why you eat it; how often and how much.

• Become the sugar police! Where is it in your house; your drinks; your sauces, cereals, snacks.

• Increase protein - it satiates for MUCH longer!

• Choose starch slow release natural carbohydrates (vegetables, whole brown unprocessed rice and pasta) and NO MORE than a fist amount on the plate.

• Move! A lot. Everyday raise a sweat.

• Timely intake. Close your kitchen after a meal. Try to stop the secret night time nibbling.

If you're curious, keep an eye out for the dates in September 2024 when I will be hosting a Sugar workshop and webinar where I'll be sharing a sweet story!

Resources:

Lisa Mosconi: The XX Brain

Choreography to go: 14 Day MenoFit(TM)

Burrell Education: Metabolic and Gut health

Kirsten Chick: Sugar, health and happiness