Sugar and Menopause
A Not-So-Sweet Combo
Sugar might feel like your best friend during a stressful day, but when it comes to menopause, it’s more of a frenemy. While it gives you a quick energy boost, it can wreak havoc on your body in ways that aren’t so obvious at first. From mood swings to hot flashes and even bone health, it plays a bigger role in your menopause journey than you might think.
Menopause already throws enough curveballs your way—fluctuating hormones, disrupted sleep, and changes in your metabolism, to name a few. Adding excess sweetness into the mix can make these challenges even tougher.
Whether it’s your morning coffee sweetener or that “just one” cookie after dinner, even small amounts can have a ripple effect on your symptoms. Let’s break down how it impacts your body during menopause and why cutting back might just become your new superpower.
Blood Sugar Rollercoaster
As estrogen and progesterone drop, your body becomes more insulin-resistant, making it tougher to steady blood sugar. This can cause frequent spikes and crashes, leaving you moody, drained, and at a higher risk for type 2 diabetes.
Hot Flash Trigger
Ever notice how certain treats seem to set off hot flashes? High glucose levels often come right before those uncomfortable episodes. Cutting back might help dial down the intensity and frequency so you feel more at ease throughout the day.
Weight Gain Woes
Hormonal changes during menopause make weight gain—especially around your middle—way too easy. Extra sweeteners don’t help, as your body converts them into fat, particularly visceral fat around your belly, which comes with added health risks.
Hormone Havoc
Your hormones are already on a wild ride and added sugars fuel the fire. These can trigger spikes in estrogen, worsening mood swings.
Inflammation Increase
Excess sweetness is a big culprit when it comes to inflammation. If you’re dealing with joint pain or other inflammatory issues during menopause, it could be making things worse. Cutting back might help ease those aches and leave you feeling better overall.
Sugar is a Sleep Disruptor
If night sweats weren’t bad enough, added sweeteners can mess with your sleep even more. They disrupt your sleep-wake cycle, especially if you indulge close to bedtime, making falling or staying asleep harder.
Bone Health Concerns
Menopause already puts your bones at risk, and extra sugars don’t help. They can interfere with how your body absorbs calcium, potentially weakening your bones. Cutting back and focusing on nutrient-rich foods can go a long way in protecting your bone health.
Treats might be tempting, but they’re not doing your menopausal body any favors. The good news? You don’t have to give them up entirely to see improvements. Small changes—like replacing sugary drinks with herbal teas or enjoying naturally sweet fruits instead of processed treats—can make a big difference.
By cutting back little by little, you’ll cut inflammation, sleep better, and support your overall health. It’s time to take charge and make sweetness work for you, not against you. You’ve got this!
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
