Why Balancing Your Blood Sugar Matters!
One of the hot button topics going around in the wellness space is “balancing your blood sugar”- discussions on digestive bitters, what order to eat foods in, and the importance of protein at breakfast are everywhere. And this is great! Living in an industrialized country with access (or even the default option) to processed, high sugar foods, learning how to nourish your body in a way that supplies sustained energy is key. Massive glucose spikes after eating sugar/ carbs trigger a cascade of hormonal imbalances that impact so much more than that sugar rush/sugar crash feeling. In this post, we’ll dive into why eating for blood sugar balance is so crucial and how it impacts cortisol, sex hormones, sleep, thyroid health, and digestion.
The Domino Effect of Blood Sugar Imbalances
Cortisol, often known as the stress hormone, plays a key role in regulating blood sugar. When your blood sugar drops too low or too quickly (think: after a venti Starbucks latte on an empty stomach), cortisol is released to bring it back to normal. However, frequent blood sugar spikes and crashes from eating high-sugar or processed foods can lead to chronic cortisol elevation- the dreaded “high cortisol” that comes with even more sugar cravings, weight gain around the tummy, general puffiness especially in the face, and feeling “tired and wired”.
Why this matters:
Chronic cortisol elevation leads to feelings of anxiety, fatigue, and irritability (think hangry rage but… all the time)
It can also contribute to belly fat accumulation and increased insulin resistance, setting the stage for type 2 diabetes. This is because as the blood sugar spikes get bigger, so do the cortisol surges- and in the midst of this tsunami of hormone fluctuations, your body gets desensitized to a “normal” insulin response!
Over time, this stress response can burn out the adrenal glands, leading to adrenal fatigue. While “high cortisol” is often talked about on social media, eventually it leads to low cortisol and feeling absolutely exhausted even after sleeping 14 hours every night (trust me, I’ve been there.)
But the impact of the blood sugar rollercoaster doesn’t end there. When cortisol gets out of whack, the feedback loops between your brain and ovaries, thyroid, and gut are thrown into chaos as well…
Blood Sugar & Your Cycle
When cortisol is consistently high due to blood sugar fluctuations, it can disrupt the delicate balance of other hormones, particularly estrogen and progesterone. This happens because the body prioritizes cortisol production over sex hormones, leading to what’s known as the “pregnenolone steal”. Cortisol and progesterone share the same precursor, pregnenolone. When blood sugar is unstable, more pregnenolone is diverted to make cortisol, reducing the availability of progesterone. A common phrase used in holistic health? “When cortisol goes high, progesterone goes shy”…
Low progesterone can lead to irregular menstrual cycles, PMS, and mood swings. It can also create relative estrogen dominance- even if estrogen isn’t actually elevated, it becomes high in relation to the now low progesterone.
Signs of Estrogen Dominance (Relative or Actual)
Heavy, painful periods and menstrual cramps
Breast tenderness and swelling
Mood swings, irritability, and anxiety
Weight gain, especially around the hips and thighs
Water retention and bloating
Blood sugar imbalances don’t just affect estrogen and progesterone—they also influence testosterone levels! High insulin levels from frequent blood sugar spikes can stimulate the ovaries to produce more testosterone. Women with insulin resistance are more likely to develop PCOS, a condition characterized by high testosterone levels, irregular periods, and ovarian cysts. Symptoms of High Testosterone include acne, facial hair growth (hirsutism), hair loss on the scalp, and increased abdominal fat.
*SIDE NOTE: this is why eating a nourishing, regular diet that prioritizes blood sugar balance is key for healing PCOS symptoms!
Why Blood Sugar Matters for Restorative Sleep
Sleep and blood sugar are closely linked. A blood sugar crash in the middle of the night can trigger cortisol release, waking you up at 2 or 3 a.m. feeling anxious or restless. The body perceives low blood sugar as a stressor, signaling the release of cortisol and adrenaline to raise blood sugar levels. This “emergency” response can disrupt sleep cycles, making it hard to fall back asleep.
Given that we’re already primed for poor sleep in our modern world from exposure to fluorescent lights, hours scrolling on our phones, overconsumption of caffeine and alcohol, lack of boundaries with work or social obligations… our cortisol is likely already running rampant trying to keep us afloat and safe from these perceived emergencies! If you find yourself running at lightspeed only to be absolutely exhausted when your head hits the pillow…and you’re unable to fall asleep? Imagine trying to slam the brakes on your car from 60 mph to a standstill… our bodies aren’t all that different! We need a wind down ritual to prime our minds to sleep, and a big part of that routine is staying away from an entire pint of ice cream that will trigger a rush and crash at bedtime.
Simple Hack: having a small protein-rich snack before bed can prevent nighttime blood sugar dips and promote restful sleep.
The Blood Sugar-Thyroid Connection
Your thyroid is highly sensitive to blood sugar fluctuations. When cortisol is chronically elevated from blood sugar imbalances, it can suppress thyroid function by reducing the conversion of T4 to the active T3 hormone and increasing levels of reverse T3. This is the body’s way of responding to a perceived famine. Yikes! Your thyroid is essentially turning down your body’s thermostat (your metabolism) to store all this sugar as fat.
Additionally, being on the blood sugar roller coaster can impair cellular sensitivity to thyroid hormones, leading to symptoms of hypothyroidism (fatigue, weight gain, hair loss, slow digestion). Based on the sugar you eat, your thyroid is receiving signals to mute the chaos. The problem? Now we have to reignite our metabolism, so when you shift from eating tiny portions of crappy food to eating enough nourishing whole foods, there is a recovery period for your metabolism, energy levels, and digestion!
Blood Sugar and Gut Health
Blood sugar swings can also wreak havoc on your digestive system. High cortisol levels from blood sugar imbalances can:
Reduce stomach acid production, leading to bloating, gas, and indigestion. You may find yourself opting for foods lower in protein and fiber because they don’t cause as much digestive distress, but then you’re missing out on crucial nutrients!
Disrupt the gut microbiome, contributing to dysbiosis and inflammation. Additionally, the sugars from a poor diet feel “bad bugs” in the gut which leads to poor nutrient absorption, bloating, and fatigue! These bad bugs also drive you to crave even more sugar, creating a vicious cycle that saps your willpower to eat healthy.
Slow down digestive motility, causing constipation or, conversely, speeding it up, leading to diarrhea. This can drive you to chug water (further diluting digestive juices) or rely on motility aids that eventually create a dependency.
How to Eat for Blood Sugar Balance
Prioritize Protein: Include a source of protein in every meal and snack- my rule of thumb is 30 grams. This helps slow glucose absorption and keeps you fuller for longer.
Healthy Fats are Your Friend: Fats stabilize blood sugar and provide long-lasting energy. Think avocados, nuts, seeds, and olive oil.
Fiber for the Win: Load up on fiber-rich vegetables and whole grains to slow down sugar absorption. HOWEVER, eating a massive salad is incredibly difficult to digest. My solution? Roasted or steamed veggies pack a wonderful micronutrient punch but don’t take as much energy to digest.
Ditch the Refined Carbs and Sugar: These cause rapid blood sugar spikes and crashes. Opt for complex carbs like sweet potatoes, quinoa, and berries.
Don’t Skip Meals: Eating regularly prevents blood sugar crashes that trigger cortisol spikes. A note on fasting: virtually everyone benefits from a 10-12 hour overnight fast (so eating between 7am and 7pm, for example). This allows the body to prioritize healing while you sleep instead of digesting. But I wouldn’t extend the fasting period beyond 12 hours!
Eating for blood sugar balance isn’t just about preventing diabetes; it’s a foundational aspect of women’s health. From cortisol and sex hormones to sleep, thyroid health, and digestion, stable blood sugar supports overall well-being. By making small but powerful changes to your diet, you can experience more balanced energy, improved mood, better sleep, and optimized hormone function.
Want more guidance on how to eat for blood sugar balance?
If you’re ready to dive deeper into hormone health, thyroid support, and balanced nutrition, check out my 3-Month Health Coaching Program designed specifically for YOU! Let’s work together to balance your body from the inside out, achieve your weight loss goals, and unlock vibrant health.
