What research knows today - an update from our science editorial team
For many women, the menopause is a diffuse, unsettling time of upheaval - both physically and emotionally. In addition to the familiar symptoms such as hot flushes and sleep disorders, many women also experience significant changes in their mental health. Tiredness, mood swings, depressive moods and even cognitive impairments such as "brain fog" occur frequently. What many do not know: Fluctuations in blood sugar levels play a crucial role in this.
Our latest findings show that blood sugar fluctuations have far more effects than just on metabolism and weight. They affect cognitive function, emotional stability and even sleep quality. For menopausal women in particular, whose hormone levels fluctuate anyway, stable blood sugar can make a huge difference.
In this blog post, our science editors explain how regulating your blood sugar levels can not only alleviate your physical symptoms, but also your mental symptoms during the menopause. If you would like to delve deeper into the scientific context, you will find exciting researchers at the end of the article whose studies offer you further insights, selected for you by our science editors.
1. blood sugar and depressive moods during the menopause
An unbalanced blood sugar level can trigger mood swings and depression more frequently during the menopause. Because the already strong hormonal fluctuations during the menopause, combined with blood sugar spikes, inflammation in the body and this inflammation disrupts the production of "happiness" neurotransmitters such as serotonin and dopamine. These are crucial for your mood and, if out of balance, can intensify depressive moods.
Reading tip for those interested:
- Dr. Felice Jacka (Deakin University) researches the link between nutrition and mental health
- Dr. Charles Raison (University of Wisconsin-Madison) researches the inflammation theory of depression
2. blood sugar and anxiety: a stress amplifier
Blood sugar fluctuations can also exacerbate anxiety during the menopause. If your blood sugar drops quickly, the body goes into "stress mode", which increases the release of stress hormones such as cortisol and adrenaline are boosted. The result: Nervousness, trembling and palpitations are typical symptoms of anxietywhich are often exacerbated during the 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 long-term stress, which can trigger anxiety disorders and depression. His book "Behave: The Biology of Humans at Our Best and Worst" is a truly compelling science book about why we do the things we do and why our will can often control less than we think
3. blood sugar and "brain fog" research on When thinking is difficult
During the menopause, many women report difficulty concentrating and forgetfulness, often described as "brain fog". Fluctuating blood sugar levels exacerbate these symptoms, as the brain needs glucose as its main source of energy. High blood sugar levels can cause oxidative stress and inflammation in the brain, which impairs cognitive performance. In the long term, this 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 (she categorizes Alzheimer's as "type 3 diabetes")
- Dr. David Perlmutter (University of Miami) researches blood glucose levels and neurodegenerative diseases
4. sleep disorders and blood sugar: an uneasy combination
Many menopausal women suffer from sleep problems. Fluctuating blood sugar levels, especially nocturnal peaks, can significantly disturb sleep. A high blood sugar levels can put the body in a state of heightened alertness and the production of melatonin (the sleep hormone). This leads to night-time awakenings and poor quality sleep, which in turn negatively affects 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!
Briefly summarized...
"Stable blood sugar helps you feel more mentally balanced, perform better and probably even prevent Alzheimer's disease"
The 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 complaints. Stable blood sugar, on the other hand, can help you 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.
