For women, the long-term effect of stress is often hormone imbalance. This is because our sex and stress hormones share the same precursors , which means when your body is constantly in flight or fight mode, it is prioritising survival and not reproduction.

Carbs break down to their simpler forms; glucose, fructose or lactose, proteins break down to amino acids and fats become lipids or essential fatty acids.

Our clever bodies release the hormone insulin in response to this incoming food. Insulin lowers blood sugar levels by increasing the rate at which glucose is taken up by cells throughout the body, essentially turning into energy. Carbs require a lot of insulin to deal with the glucose in the blood.

Protein can also trigger a slight insulin response, while fats may only require a very small amount. If our body is producing too much insulin we find ourselves lacking in energy. The more insulin your body needs to produce, the more body fat you will store. Here are some natural ways that you can balance your blood sugar levels:.

Eating right for you will naturally balance your blood sugar levels. It all boils down to nourishing your metabolism so that it can function optimally.

Meaning it can produce insulin effectively - but not more than you need - and the rest of the time reverts back to burning stores of fat and glycogen within your body.

Getting the right ratio of protein, fats and carbs for you is vital for hormonal harmony, energy and weight. To find out what right for you take the BePure Macronutrient Profile Test. Ultimately, the right diet for you is the one that keeps you the fullest the longest.

Eating foods high in sugar contributes to blood sugar spikes, hormone imbalances, gut issues and insulin resistance. This is because when you reach for that block of chocolate or sugary snack, you push your body to burn sugar for energy, rather than fat leading to an increase in insulin.

The combination of high sugar and high fat is like an insulin bomb. The sugar triggers an insulin response, while the fat rushes into your cells leaving you with extra fat to store. Protein is the most important macronutrient for stabilising blood sugar. The effect of testosterone on blood sugar levels is more complicated.

Studies show both high and low levels of testosterone are associated with increased insulin resistance. This is another indication that we need to keep the hormone levels within the normal levels. We also know that there is a strong link between diabetes and low testosterone, because men with diabetes tend to have low testosterone, and men with low testosterone can go on to get diabetes later in life.

There are several factors here including that low testosterone tends to increase fat in the body, which then elevates blood sugar. Cortisol is another hormone which is known to affect blood sugar.

It is produced by the adrenal glands on a daily basis to help the body handle stress. During a stressful time, the body makes a larger amount of the cortisol in response to the stress the fight or flight response.

This has many effects including that it raises blood sugar so the body will have enough energy during the stressful time. The right foods —and the right balance of these foods —can ensure happy hormones. A few of the best hormone-balancing foods that also support blood sugar balance include high-quality protein , healthy fats, low-glycemic fruit , and non-starchy carbohydrates.

Au contraire, consuming too many inflammatory oils , ultra-processed foods, and sugar can cause blood sugar spikes. In turn, causing hormonal imbalances.

See here for my hormone-balancing diet plan! Speaking of, one of the most common hormonal imbalances is estrogen dominance. Estrogen is primarily responsible for the development and regulation of the female reproductive system.

However, it also plays an essential role in regulating glucose. Estrogen helps to improve insulin sensitivity, which means your cells can more efficiently soak up glucose in your bloodstream the goal! Studies have found that women with proper levels of estrogen have better glucose tolerance.

Meaning, their bodies are better able to handle high levels of glucose in the blood. On the other hand, women with lower estrogen levels are at a higher risk of developing insulin resistance and type 2 diabetes.

Like estrogen, progesterone is another hormone that plays a critical role in regulating blood sugar levels. Progesterone helps to increase insulin secretion, which means that more insulin is released into the bloodstream. In turn, this helps lower blood sugar levels.

Progesterone also supports balanced blood glucose by increasing glucose uptake in cells, which helps to lower blood sugar levels. Insulin resistance means that cells in the body are less responsive to insulin, and blood sugar levels can rise.

As we go through puberty, start our menstrual cycles , get pregnant , and experience menopause, our hormones are in constant flux. And they have a significant impact on blood sugar levels. For example, during puberty, the surge in estrogen and progesterone can cause insulin resistance, which means that blood sugar levels can become elevated.

This drop in estrogen can lead to insulin resistance, which means that blood sugar levels can become elevated, increasing the risk of developing type 2 diabetes. Without making drastic changes to your diet and lifestyle, there are several things you can do to help regulate your glucose levels.

Focus on foods high in fiber , healthy fats, and protein. Unlike sugar and refined starch, these foods help slow down the absorption of glucose in the bloodstream.

When possible, start your day with a savory breakfast eggs, cottage cheese , Greek yogurt, sautéed veggies with avocado toast , etc. and enjoy your coffee after eating.

After all, caffeine can spike blood sugar levels. When it comes to lunch and dinner, focus on fiber-rich vegetables mushrooms, leafy greens, eggplant, summer squash, etc. of high-quality protein, and sources of healthy fats avocado, olives, cheese, ghee, etc. Exercise is another crucial factor in maintaining healthy blood sugar levels.

As your muscles soak up extra glucose in your bloodstream during exercise, your body becomes more insulin sensitive. Regular exercise helps lower blood sugar levels and reduce the risk of developing type 2 diabetes.

Fasting insulin levels become higher — ideal fasting insulin levels are less than 10, and some even say less than 5.

Fasting insulin levels will show changes several years before fasting blood sugar starts to rise. Goal for fasting glucose is less than The most common solution is to stop eating refined carbohydrates. Get your carbs from veggies like sweet potatoes and butternut squash.

If you can tolerate beans and grains, stick to high protein grains like quinoa. Timed eating. Stop eating 3 hours before bed and have a hour fast between dinner and breakfast.

If you have dinner at 6 and are done eating at PM then wait until AM to eat again. com Facebook X RSS. When it comes to lunch and dinner, focus on fiber-rich vegetables mushrooms, leafy greens, eggplant, summer squash, etc. of high-quality protein, and sources of healthy fats avocado, olives, cheese, ghee, etc.

Exercise is another crucial factor in maintaining healthy blood sugar levels. As your muscles soak up extra glucose in your bloodstream during exercise, your body becomes more insulin sensitive.

Regular exercise helps lower blood sugar levels and reduce the risk of developing type 2 diabetes. Rather, aim for consistency— minutes per day of steady-state cardio walking, jogging, cycling, etc.

or strength training is great. Oh, and one of the best hacks is to go for a short walk after eating. If you want to take it up a notch, consider wearing a continuous glucose monitor CGM. What is a CGM? It shows you how your food and lifestyle choices influence your blood sugar. Wearing one is truly a game-changer.

Over time, it tracks your glucose patterns and responses to certain foods and habits. In turn, this data can help you reverse pre-diabetes and type 2 diabetes, improve pregnancy outcomes for gestational diabetes, empower your dietary choices, and so much more.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Facebook Instagram Pinterest. what is blood sugar? female hormones and blood sugar As mentioned, blood sugar balance is crucial for overall health. eating to support healthy hormones In many ways, what you eat is either helping or hurting your hormones.

Estrogen and blood sugar Speaking of, one of the most common hormonal imbalances is estrogen dominance. Progesterone and blood sugar Like estrogen, progesterone is another hormone that plays a critical role in regulating blood sugar levels. How Female Hormones Impact Blood Sugar As we go through puberty, start our menstrual cycles , get pregnant , and experience menopause, our hormones are in constant flux.

How to Maintain Healthy Blood Sugar Levels Without making drastic changes to your diet and lifestyle, there are several things you can do to help regulate your glucose levels. Nutrition Focus on foods high in fiber , healthy fats, and protein.

Exercise Exercise is another crucial factor in maintaining healthy blood sugar levels. Blood Glucose Monitoring If you want to take it up a notch, consider wearing a continuous glucose monitor CGM. Share the Wellness. Things I Love. Leave a Reply Cancel reply Your email address will not be published.

Rises in estrogen and progesterone levels tend to correlate with rises in cortisol stress hormone levels which lead to cravings for carbohydrates, including sugar. Your serotonin levels tend to decrease during this time, which also leads to sugar cravings.

Estrogen, progesterone, testosterone are all lower even absent after menopause, which leads to insulin resistance. Your body is less able to maintain a balanced blood sugar level leading to fatigue, irritability, brain fog, weight gain, and difficulty sleeping.

Sound familiar? Consuming dietary sugar especially simple sugars therefore worsens all of these symptoms and has been linked to hot flashes that are worse in both frequency and intensity. Hormonally, PMS, menopause, and pregnancy all look very similar.

Thus, consuming sugar during pregnancy will have the same effects as before your period or after menopause; symptoms of fatigue, hunger irritability, difficulty sleeping, etc. will be exacerbated. Beyond these symptoms, consuming too much sugar during pregnancy can also cause pregnancy complications.

It can put you at risk for gestational diabetes, hypertension, and preterm birth. It does. Discussing insulin resistance and hormonal regulation invariably dances around the discussion of ovulation.

Conditions like polycystic ovarian syndrome PCOS are an example of chronically high insulin levels, blood sugar dysfunction, and menstrual disturbances. Women who suffer from PCOS often have difficulty with ovulation and thus more difficulty getting pregnant. There are ways to fuel your body without those rapid spikes and drops in blood sugar that zap your energy and your mood, especially if they might be compounded by hormonal fluctuations.

The best way to treat your body during pregnancy, menses, and menopause is to eat foods rich in NATURAL sugars and COMPLEX carbohydrates, as well as using exercise to help keep your blood sugar in balance.

Stay away from simple sugars and unbalanced foods such as soda, candy, ice cream sorry , fried foods, fast food, processed foods. The general theme is to eat real foods as much as possible. If it comes in a box or is made in a factory it is probably not ideal. Foods that contain natural sugar including fruit and veggies like sweet potatoes and carrots will help satisfy your sweet tooth and provide a boost of energy but will digest more slowly than those with added sugar.

That means consuming them will help stabilize your metabolism so you can maintain energy and keep mood swings at bay. These foods also offer many other nutrients your body needs! Foods that are complex carbohydrates including foods with natural sugar are the foods your body can use to maintain blood sugar and energy levels as well as avoid weight gain, inflammation and chronic disease.

Good foods to eat include vegetables, whole grains, nuts, fish, and beans. These foods generally contain more fiber, so they are more filling. They also take longer to break down and digest, making it easier for your body to regulate blood sugar.

Complex carbohydrates also contain vitamins and minerals that provide many other health benefits. While 30 to 45 minutes of moderate exercise at least 3 times a week is ideal, just taking a short minute walk after a meal can help your body control its blood sugar level.

Tied to your desk? Even standing up helps! When your body actually uses some of the energy it has just consumed, you can avoid a rapid drop in blood sugar that leaves you feeling fatigued and irritable.

Choosing foods that are high in protein rather than sugar for breakfast can set you up for successfully resisting sugar temptations throughout the day. If you opt for sugar in the morning, blood sugar levels will spike and drop rapidly, causing you to crave more sugary foods.

This cycle will continue throughout the day. In general, late at night is the worst time to eat something high in sugar because your body does not metabolize it properly.