What research knows today - an update from our science editorial team
For many women, menopause is a diffuse, unsettling time of transition—both physically and emotionally. In addition to familiar symptoms like hot flashes and sleep disturbances, many women also experience significant changes in their mental health. Fatigue, mood swings, depressive moods , and even cognitive impairments like "brain fog" are common. What many don't realize is that fluctuations in blood sugar levels play a crucial role in this.
Our latest findings show that blood sugar fluctuations have far more impact than just metabolism and weight. They influence cognitive function, emotional stability, and even sleep quality. Especially for menopausal women, whose hormone levels already fluctuate, stable blood sugar can make a huge difference.
In this blog post, our science editors share how regulating your blood sugar levels can alleviate not only your physical but also your mental symptoms during menopause. If you'd like to delve deeper into the scientific background, you'll find fascinating researchers at the end of the article whose studies offer further insights, selected for you by our science editors.
1. Blood sugar and depressive moods during menopause
Imbalanced blood sugar levels can trigger mood swings and depression more frequently during menopause. This is because the already intense hormonal fluctuations of menopause, combined with blood sugar spikes, promote inflammation in the body. This inflammation disrupts the production of "happy" neurotransmitters like serotonin and dopamine . These are crucial for your mood and, if out of balance, can exacerbate depressive moods.
Reading tip for those interested:
- Dr. Felice Jacka (Deakin University) researches the connection between nutrition and mental health
- Dr. Charles Raison (University of Wisconsin-Madison) researches the inflammatory theory of depression
2. Blood sugar and anxiety: A stress amplifier
Blood sugar fluctuations can also exacerbate anxiety during menopause. If your blood sugar drops rapidly, your body enters "stress mode," which stimulates the release of stress hormones like cortisol and adrenaline . The result: nervousness, tremors, and heart palpitations are typical symptoms of anxiety , which are often exacerbated during menopause.
Reading tip for those interested:
- Dr. Elizabeth Hoge (Georgetown University) researches stress response and anxiety disorders
- Dr. Robert Sapolsky (Stanford University) researches the HPA axis and chronic stress, which can trigger anxiety disorders and depression. His book, "Behave: The Biology of Humans at Our Best and Worst," is a truly captivating science book about why we do the things we do and why our willpower often has less control than we think.
3. Blood sugar and "Brain Fog" research when thinking is difficult
During menopause, many women report difficulty concentrating and forgetfulness, often described as "brain fog." Fluctuating blood sugar levels exacerbate these symptoms, as the brain relies on glucose as its primary energy source. High blood sugar levels can cause oxidative stress and inflammation in the brain, impairing cognitive performance. In the long term, it is also thought to increase the risk of neurodegenerative diseases such as Alzheimer's.
Reading tip for those interested:
- Dr. Suzanne Craft (Wake Forest School of Medicine) researches insulin resistance and Alzheimer's disease (she categorizes Alzheimer's disease as "Type 3 diabetes")
- Dr. David Perlmutter (University of Miami) researches blood sugar levels and neurodegenerative diseases
4. Sleep disorders and blood sugar: A restless combination
Many women in menopause suffer from sleep problems. Fluctuating blood sugar levels, especially nighttime spikes, can significantly disrupt sleep. High blood sugar levels can put the body into a state of heightened alertness and impair the production of melatonin (the sleep hormone). This leads to nighttime awakenings and poor sleep quality, which in turn negatively impacts mental health, weight loss, and lack of energy.
Reading tip for those interested:
- Dr. Eve Van Cauter (University of Chicago) researches sleep, blood sugar and insulin resistance
- Dr. Matthew Walker (University of California, Berkeley) researches sleep and mental health; his Ted Talks are legendary!
In short…
“Stable blood sugar helps in several dimensions, making you feel more mentally balanced, improving your cognitive performance, and possibly even preventing Alzheimer’s disease.”
Menopause brings with it many challenges, and blood sugar regulation plays a central role. Fluctuating blood sugar levels not only exacerbate physical symptoms, but also emotional and cognitive issues. Stable blood sugar, on the other hand, can help stabilize your mood, reduce brain fog, and improve your sleep. With Hello Inside's programs and continuous glucose monitoring, you can better understand how your blood sugar affects your symptoms—and work specifically to improve your well-being.
