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.