Balancing Blood Sugar in Perimenopause with Holistic Nutrition
If your 40s have put energy levels on a rollercoaster, your sugar cravings are out of control, or you just don’t feel at home in your body—you’re not alone. Blood sugar dysregulation is a real struggle during perimenopause, thanks to the hormonal shifts happening behind the scenes.
Estrogen, for example, plays a major role in how your body uses insulin—the hormone responsible for regulating blood sugar. As estrogen levels decline, your body becomes more insulin-resistant, making it harder to process glucose efficiently. The result? Higher blood sugar levels, more frequent crashes, and an increased tendency to store fat around your midsection.
But here’s what most people don’t realize: blood sugar swings aren’t just about energy dips and sugar cravings. They’re directly linked to cholesterol imbalances, metabolic health, and even the severity of perimenopausal symptoms like hot flashes and mood swings. The good news? Nutrition is your most powerful tool for bringing balance back.
The Hidden Link Between Blood Sugar and Cholesterol
Most women don’t think about cholesterol until a lab test flags an issue. But did you know that blood sugar imbalances can drive up LDL (“bad”) cholesterol and triglycerides while lowering HDL (“good”) cholesterol? Here’s how it happens:
Frequent blood sugar spikes trigger inflammation, increasing LDL cholesterol production and making it more likely to oxidize—not great for heart health.
Insulin resistance prompts the liver to produce more triglycerides, a type of fat in the blood that raises the risk of metabolic syndrome and heart disease.
Excess glucose gets stored as fat, especially visceral fat around the abdomen, which is linked to higher cholesterol and increased cardiovascular risk.
Since heart disease risk rises after menopause, addressing blood sugar imbalances now is one of the best ways to protect your long-term health. And it all starts with what’s on your plate.
Signs Your Blood Sugar is Out of Balance
Wondering if blood sugar dysregulation is affecting you? Here are some telltale signs:
Mid-morning or mid-afternoon energy crashes
Strong sugar or carb cravings (especially after eating)
Waking up in the middle of the night (hello, 3 AM insomnia)
Unexplained mood swings, anxiety, or irritability
New weight gain around the midsection, despite no major diet changes
Higher cholesterol or triglycerides on recent lab work
If you’re nodding along, don’t worry—small, strategic nutrition shifts can make a big difference.
5 Simple Nutrition Strategies to Stabilize Blood Sugar & Support Cholesterol
Balancing blood sugar doesn’t mean cutting out entire food groups or following a restrictive diet. Instead, it’s about choosing foods that keep your body steady and satisfied rather than spiking and crashing. Here’s where to start:
1. Prioritize Protein at Every Meal
Protein slows glucose absorption, preventing sharp blood sugar spikes. It also keeps you fuller longer, reducing energy crashes and cravings. Plus, protein is a building block for hormones like insulin—so getting enough helps your body function optimally.
Best sources: Eggs, fish, chicken, grass-fed beef, Greek yogurt, tofu, lentils, quinoa, and nuts.
Easy tip: Aim for at least 20 grams of protein per meal. Try adding hemp seeds and almond butter to your morning smoothie for an effortless boost.
2. Balance Carbs with Fiber & Healthy Fats
Carbs are essential for energy, but pairing them with fiber and healthy fats slows digestion and stabilizes blood sugar levels.
Swap this: Instead of a plain bagel with cream cheese, try whole-grain toast with avocado and smoked salmon—or load up your bagel with extras like protein and fiber.
Best fibre sources: Leafy greens, beans, berries, chia seeds, flaxseeds, and whole grains.
Best healthy fats: Olive oil, avocados, nuts, seeds, and fatty fish.
3. Cut Back on Processed Sugar & Refined Carbs
Added sugars and refined carbs can send your blood sugar on a wild ride. This isn’t about eliminating treats—just being mindful of hidden sugars can make a huge difference in how you feel.
Watch out for: Hidden sugars in yogurts, sauces, and packaged snacks.
4. Add Blood Sugar-Friendly Superfoods
Certain foods naturally improve insulin sensitivity and help regulate blood sugar.
Cinnamon: Helps balance blood sugar and adds a natural sweetness to foods.
Chromium-rich foods: Support insulin function and stabilize blood sugar. Try broccoli, green beans, eggs, nuts, and whole grains.
Magnesium-rich foods: Dark leafy greens, pumpkin seeds, and almonds help with insulin regulation.
And don’t forget antioxidants—eating a variety of colorful foods reduces inflammation and helps neutralize free radicals that can result from excess glucose in the bloodstream.
5. Eat Full Meals
Snacking all day might seem like a good way to maintain energy, but it can actually lead to more blood sugar fluctuations. Instead, focus on structured meals with balanced macronutrients.
Try: Eating every 4-5 hours to give your body time to regulate insulin levels.
Lifestyle Habits That Support Blood Sugar Balance
Nutrition is key, but don’t forget the bigger picture. These lifestyle factors also play a major role in metabolic health:
Resistance Training: Builds muscle, which improves insulin sensitivity.
Daily Movement: Even a 10-minute post-meal walk can lower blood sugar levels.
Stress Management: High cortisol levels (from chronic stress) contribute to insulin resistance.
Quality Sleep: Poor sleep disrupts blood sugar regulation and increases cravings.
The Bottom Line
Blood sugar balance isn’t just about avoiding sugar all together (our bodies require glucose!)—it’s about nourishing your body in a way that keeps energy stable, hormones happy, and long-term health on track. Small, consistent changes add up, so start where you can and build from there!
If you’d like help in creating a personalized approach, I’m here for you.
Meet Elisa Kosonen
Elisa is a Registered Holistic Nutritionist™ and Certified Health Coach who helps women navigate perimenopause, metabolic health, and energy balance through science-backed nutrition strategies. After her own journey through burnout and restrictive diets, she’s passionate about empowering women to reconnect with their vitality and make confident health choices.
