The Link Between Blood Sugar Stabilisation and Hormonal Balance
In today’s world, many of us are living with the consequences of fluctuating blood sugar levels. Whether it’s feeling 'hangry' mid-afternoon, experiencing an energy slump, or struggling with cravings, blood sugar imbalances can wreak havoc on not just our energy levels, but our hormones too. One of the key ways blood sugar instability affects hormone balance is through its impact on progesterone levels.
How Blood Sugar Metabolism Works
The process of sugar metabolism is complex, and when blood glucose is not properly regulated, it can set off a cascade of hormonal reactions. Here’s a simplified breakdown of how it works:
Consumption of Carbohydrates or Sugars: When you eat a meal rich in carbs or sugars, your body quickly absorbs these sugars into the bloodstream.
Insulin Release: To manage this spike in blood sugar, your pancreas releases insulin. Insulin helps 'mop up' excess sugar, directing it into various tissues like muscles and fat cells to be stored or used as energy.
Blood Sugar Normalisation: Once the sugar has been directed out of the bloodstream, blood sugar levels drop, ideally returning to a balanced state.
Cortisol Release: If blood sugar drops too low or too quickly, the body perceives this as a stressor. In response, it releases cortisol (the stress hormone) to stimulate the liver to release more sugar into the bloodstream.
Hormonal Imbalance: Here’s where it gets interesting—cortisol and progesterone are made from the same raw material, pregnenolone. When cortisol is continually secreted in response to blood sugar fluctuations, it can lead to lower progesterone levels. This imbalance can cause issues with your menstrual cycle, including PMS, irregular periods, and fertility challenges.
Blood Sugar Rollercoaster and Hormonal Disruptions
Living on a blood sugar rollercoaster—constantly experiencing spikes and crashes—can result in persistent cortisol secretion and a subsequent drop in progesterone. This is especially noticeable in women during the second half of their menstrual cycle. Low progesterone can contribute to symptoms like mood swings, irritability, bloating, and fatigue, all of which can be exacerbated by unstable blood sugar levels.
How to Stabilise Blood Sugar and Support Hormonal Balance
Stabilising your blood sugar is essential not only for energy and overall well-being but also for maintaining hormonal balance. Below are some simple guidelines to help you create meals and snacks that support your body’s ability to maintain healthy blood sugar levels and optimal hormone function:
Balance with Fibre, Fat, and Protein: When preparing meals or snacks, aim to include fibre, fat, and protein in each one. These nutrients slow down the absorption of sugars and keep blood sugar levels stable.
Carbs as an Accompaniment: Instead of making carbohydrates the centrepiece of a meal, pair them with healthy fats and proteins to ensure a balanced blood sugar response. Think of carbs as the 'supporting cast,' not the main character.
Eat Regularly: Try not to go longer than 3-4 hours between meals to prevent blood sugar from dropping too low. This can help maintain stable energy levels and prevent cortisol spikes.
Whole, Nutrient-Dense Foods: Opt for whole foods like leafy greens, nuts, seeds, lean proteins, and complex carbs like quinoa and sweet potatoes. These foods provide essential nutrients for both blood sugar regulation and hormone production.
Snack Ideas for Blood Sugar Balance
One of the easiest ways to support your blood sugar levels is by consuming balanced snacks throughout the day. Here are a few snack ideas that combine fibre, fat, and protein to help stabilize blood sugar:
Apple with almond butter: The fibre from the apple paired with healthy fats and protein from the almond butter will keep you full and energised.
Greek yogurt with chia seeds and berries: Greek yogurt offers protein, while chia seeds provide healthy fats and fibre. The berries add antioxidants and natural sweetness without spiking blood sugar.
Hummus and vegetable sticks: The fibre in veggies and the protein from hummus make this snack both satisfying and blood sugar-friendly.
Hard-boiled eggs and a handful of nuts: This combo offers protein, fat, and fibre, keeping you full and your blood sugar balanced.