Menopause is a time of change—not only in terms of reproductive function, but also in the overall metabolism. Many women experience unexpected physical changes during this phase: weight gain, lack of energy, sleep disturbances, and even mood swings. But what exactly changes in the body during menopause, and how do these changes relate to metabolism? In this blog post, you'll learn everything you need to know about metabolic processes during and after menopause—and how blood sugar regulation plays a role.
What happens to metabolism during menopause?
Menopause marks the end of a woman's reproductive years, during which estrogen levels drop dramatically. This decline has profound effects on metabolism and fat distribution in the body.
1. Hormonal changes and insulin resistance
Estrogen plays an important role in sugar and fat metabolism. As estrogen levels decline during menopause, cells lose insulin sensitivity, meaning the body responds less efficiently to insulin. This leads to insulin resistance, a condition in which the body requires 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 (belly fat)
- Weight gain, even with unchanged diet
- Fatigue and lack of energy
2. Slowed basal metabolic rate
With menopause, the basal metabolic rate also slows, meaning the body burns fewer calories at rest. This is one of the reasons why many women gain weight during this phase of life despite maintaining the same diet and exercise. The body simply requires less energy but stores more fat.
Symptoms:
- Difficulty losing weight
- Increase in body fat, 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 than fat at rest, and this loss of muscle mass further contributes to a slowing of metabolism. At the same time, fat distribution changes—instead of accumulating primarily in the hips and thighs, fat is increasingly deposited in the abdominal area. This shift in fat increases the risk of cardiovascular disease and type 2 diabetes.
Symptoms:
- Reduced muscle strength and mass
- Shifting of fat deposits to the abdomen
- Higher risk of metabolic diseases
The role of blood sugar regulation in menopause
How much does blood sugar regulation influence menopause symptoms? In short: It plays an important role, but it's not the only factor. Nevertheless, stable blood sugar regulation can alleviate many of the symptoms and support metabolism.
1. Blood sugar and insulin resistance
Blood sugar regulation has a major impact on insulin resistance and thus on fat distribution. Stable blood sugar levels help keep insulin levels low, which supports fat burning and reduces the accumulation of belly fat. When blood sugar fluctuates dramatically—especially after consuming 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 prevent or reduce weight gain.
2. Blood sugar and energy levels
Blood sugar fluctuations often lead to energy spikes followed by fatigue. This is especially problematic when blood sugar levels rise rapidly after a meal and then drop sharply shortly thereafter. During menopause, when many women already struggle with fatigue, such fluctuations can exacerbate fatigue.
Influence: High
- A balanced diet with foods rich in fiber and protein can keep blood sugar stable, which helps keep energy levels more consistent.
3. Blood sugar and sleep
Fluctuations in blood sugar can also affect sleep quality. High blood sugar levels in the evening can disrupt sleep because they impair the production of melatonin—the hormone responsible for restful sleep. For menopausal women who already struggle with sleep problems like nighttime hot flashes, restless nights can further increase fatigue and impair well-being the next day.
Influence: Moderate
- Stable blood sugar regulation can support sleep, but the hormonal changes of menopause are often more challenging. Consciously avoiding late-night snacks and carbohydrates can still help.
4. Blood sugar and mood
Blood sugar fluctuations can also affect mood. Highly fluctuating blood sugar levels can exacerbate mood swings and irritability. During menopause, when hormonal fluctuations already bring about emotional changes, stabilizing blood sugar can help balance mood.
Influence: High
- A conscious diet that avoids blood sugar spikes can help alleviate mood swings.
What can you do to keep your blood sugar stable?
Blood sugar regulation plays an important role in menopause, but it's not a cure-all. However, it can significantly help alleviate some of the distressing symptoms. Here are some practical tips:
- Eat a high-fiber diet : Foods high in fiber, such as vegetables, nuts, and whole grains, help stabilize blood sugar levels.
- Avoid sugary snacks : Try to avoid highly processed foods and sugary snacks, which cause rapid blood sugar fluctuations.
- Exercise regularly : Exercise—especially after meals—can help regulate blood sugar levels and improve insulin sensitivity.
- Pay attention to your meals : Regular, small meals with proteins, healthy fats and complex carbohydrates are better than large meals with quickly digestible carbohydrates.
Blood sugar control during menopause is the turnaround point for many and an important step towards more control over the changed situation
Metabolism during menopause is complex and influenced by many factors, including hormonal fluctuations, insulin resistance, and muscle loss. 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 don't solve all problems, they can be an important building block for better managing the symptoms of menopause.
