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Menopause and Sugar: Why It Matters and How to Cut Back

Menopause and Sugar: Why It Matters and How to Cut Back

by NATVIA IP PTY LTD in Nourish Wellness Hub

What is Menopause?

Menopause is the natural biological process that marks the end of a woman’s reproductive years, typically occurring between the ages of 45–55. It's officially diagnosed after 12 consecutive months without a menstrual period.

Key hormonal changes:

  • Estrogen and progesterone levels decline
  • Slower metabolism
  • Increased insulin resistance
  • Changes in fat distribution (more belly fat)

The Link between Sugar and Menopause

During menopause, the body becomes more sensitive to sugar due to hormonal shifts. High sugar intake can:

1. Worsen Hot Flashes and Night Sweats 

    • Blood sugar spikes and crashes can trigger or intensify these symptoms.

2. Increase Weight Gain (Especially Around the Belly)

    • Menopause slows metabolism, and sugar contributes to fat storage.

3. Elevated Risk of Type 2 Diabetes and Insulin Resistance

    • The body’s insulin response is already weakened during menopause.

 4. Impact Mood and Sleep

    • Sugar highs and crashes can worsen irritability, anxiety, and insomnia, already common in menopause.

5. The Effect On Heart Health

    • Post-menopausal women are at higher risk for cardiovascular issues, and excess sugar can elevate cholesterol and blood pressure.

How to Manage Sugar During Menopause

  1. Natural Sweeteners include: Stevia, Monk Fruit and Erythritol, among others. 
  2. Choose natural sweeteners: Like Natvia 100% Natural Sweetener, which is low-GI and doesn’t spike blood sugar.
  3. Prioritise whole foods: Lean proteins, healthy fats, fibre-rich veggies.
  4. Balance meals: Combining carbs with protein or fat helps reduce sugar spikes.
  5. Watch for hidden sugars: In sauces, cereals, yoghurts, and drinks.
  6. Practice mindful eating: Helps curb cravings and emotional eating.

 

 

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