The menopause is a time of change - not only in terms of reproductive capacity, but also in terms of the entire metabolism. Many women experience physical changes during this phase that they were not expecting: Weight gain, lack of energy, sleep disorders and even mood swings. But what exactly changes in the body during the menopause and how are these changes related to the metabolism? In this blog post, you'll find out everything you need to know about metabolic processes during and after the menopause - and how blood sugar regulation plays a role.
What happens to the metabolism during the menopause?
The menopause marks the end of a woman's fertile years, with oestrogen levels dropping sharply. This decline has a profound effect on the metabolism and fat distribution in the body.
1. hormonal changes and insulin resistance
Oestrogen plays an important role in sugar and fat metabolism. As oestrogen levels fall during the menopause, cells lose insulin sensitivity, which means that the body responds less efficiently to insulin. This leads to insulin resistance, a condition in which the body needs more insulin to regulate blood sugar. The problem: Insulin is a "storage hormone" that blocks fat burning and promotes fat accumulation - especially in the abdominal area.
Symptoms:
- Increase in visceral fat (abdominal fat)
- Weight gain, even with an unchanged diet
- Tiredness and lack of energy
2. slower basal metabolic rate
With the menopause, the basal metabolic rate also slows down, which means that the body burns fewer calories at rest. This is one of the reasons why many women gain weight during this phase of life despite eating the same diet and exercising. The body simply needs less energy, but stores more fat.
Symptoms:
- Difficulty losing weight
- Increase in body fat percentage, especially in the abdominal region
3. muscle mass and fat distribution
In addition to insulin resistance, women also lose muscle mass during menopause. Muscle consumes more energy at rest than fat, and this loss of muscle mass further contributes to a slower metabolism. At the same time, the distribution of fat changes - instead of accumulating mainly on the hips and thighs, fat is increasingly deposited in the abdominal area. This fat shift increases the risk of cardiovascular disease and type 2 diabetes.
Symptoms:
- Reduced muscle strength and mass
- Shifting fat deposits to the abdomen
- Higher risk of metabolic diseases
The role of blood sugar regulation in the menopause
How much does blood sugar regulation influence the symptoms of menopause? In short, it plays an important role, but it is not the only factor. Nevertheless, stable blood sugar regulation can alleviate many of the symptoms and support the metabolism.
1. blood sugar and insulin resistance
Blood sugar regulation has a major influence on insulin resistance and therefore on fat distribution. A stable blood sugar level helps to keep insulin levels low, which supports fat burning and reduces the accumulation of belly fat. When blood sugar fluctuates wildly - especially after eating foods high in sugar or carbohydrates - blood sugar spikes occur, followed by insulin spikes, which stimulate the body to store fat.
Influence: High
- Stable blood sugar regulation can improve insulin sensitivity and help to prevent or reduce weight gain.
2. blood sugar and energy levels
Fluctuations in blood sugar levels often lead to energy peaks, followed by exhaustion. This is particularly problematic if the blood sugar level rises quickly after a meal and then drops sharply again shortly afterwards. During the menopause, when many women are already struggling with fatigue, such fluctuations can exacerbate exhaustion.
Influence: High
- A balanced diet with high-fiber foods and protein can keep blood sugar stable, which helps to keep energy levels more consistent.
3. blood sugar and sleep
Fluctuations in blood sugar can also affect the quality of sleep. High blood sugar levels in the evening can disrupt sleep as they affect the production of melatonin - the hormone responsible for restful sleep. For menopausal women who are already struggling with sleep problems such as night-time hot flushes, restless nights can also increase fatigue and affect well-being the next day.
Influence: Moderate
- Stable blood sugar regulation can support sleep, but the hormonal changes of the menopause are often more challenging. Consciously avoiding late night snacks and carbohydrates can still help.
4. blood sugar and mood
Fluctuations in blood sugar levels can also affect your mood. Highly fluctuating blood sugar levels can increase mood swings and irritability. During the menopause, when hormonal fluctuations bring about emotional changes anyway, stabilizing blood sugar can help to balance the mood.
Influence: High
- Mood swings can be alleviated by a conscious diet that avoids blood sugar spikes.
What can you do to keep your blood sugar stable?
Blood sugar regulation plays an important role in the menopause, but it is not a panacea. Nevertheless, it can significantly help to alleviate some of the distressing symptoms. Here are some practical tips:
- Eat a high-fiber dietFoods with a high fibre content, such as vegetables, nuts and wholegrain products, help to stabilize blood sugar levels.
- Avoid sugary snacksTry to avoid highly processed foods and sugary snacks that cause rapid blood sugar fluctuations.
- Exercise regularlyExercise - especially after meals - can help regulate blood sugar levels and improve insulin sensitivity.
- Pay attention to your mealsRegular, small meals with proteins, healthy fats and complex carbohydrates are better than large meals with fast-digesting carbohydrates.
Blood glucose control during the menopause is the turnaround point for many and an important step towards more control over the changed situation
Menopausal metabolism is complex and is influenced by many factors, including hormonal fluctuations, insulin resistance and loss of muscle mass. However, stable blood sugar regulation can help alleviate many of the unpleasant symptoms, such as weight gain, lack of energy, sleep disturbances and mood swings. While blood sugar fluctuations alone will not solve all problems, they can be an important component to better manage the symptoms of menopause.
