Perimenopause, Menopause and Blood Sugar: Understanding Insulin Resistance and Diabetes
Minal Patel - Naturopath & Food Scientist | Bhimble Wellness
Do you have a family history of diabetes?
During perimenopause or menopause, have your blood sugar levels started creeping up?
If this sounds familiar, you’re not alone.
I have a family history of diabetes, and some of my family members have developed diabetes too. So, it’s something I’m mindful of when it comes to my own health.
During pregnancy, I was fortunate not to develop gestational diabetes. Did you know that having gestational diabetes can increase your risk of developing type 2 diabetes later in life?
You might have always thought, “I’ve never had diabetes, so it’s not something I need to worry about." As we move through perimenopause and menopause, our changing hormones can affect how our bodies manage blood sugar.
This is important if you already have risk factors, such as a family history of diabetes.
Let’s take a closer look at what’s happening and more what you can do about it.
What do my Hormones Have to do With Insulin Resistance?
During perimenopause, your hormone estrogen levels can go up and down quite a bit and your testosterone levels may increase. As you move into menopause, estrogen levels generally become lower. During this transition you’re at higher risk of becoming prediabetic or getting diabetes.
Estrogen plays a role in how your body responds to insulin. Insulin is a hormone that helps move sugar (glucose) from your bloodstream into your cells, where it’s used for energy. You can think of insulin as a key that helps unlock your cells so glucose can get inside.
When your body doesn’t respond to insulin as well as it should, your cells become less sensitive to it. This is called insulin resistance. Your body may then need to produce more insulin to keep your blood sugar levels within a healthy range. Over time, your blood sugar levels may start to rise.
Testosterone is often thought of as a male hormone, women need it too. Testosterone is an androgen, a group of hormones that play a role in energy, motivation, muscle strength and metabolism.
During perimenopause and menopause, changing hormone levels can lead to a relative shift towards higher androgen levels. When androgens are out of balance, this may contribute to changes in skin and hair and weight gain around the middle. These hormonal changes can also affect how your body responds to insulin, potentially contributing to insulin resistance and changes in blood sugar levels. These hormonal changes can make your symptoms worse.
What is Insulin Resistance and How is it Linked to Prediabetes and Diabetes?
You might have heard the terms insulin resistance, prediabetes and type 2 diabetes. What’s the difference?
Insulin Rresistance: Your cells don’t respond to insulin as effectively as they should. Your body may compensate by producing more insulin.
Prediabetes: Your blood sugar levels are higher than normal, not yet in the diabetes range.
Type 2 Diabetes: Your blood sugar levels are consistently too high because your body isn’t producing enough insulin to meet its need or your body isn’t using insulin effectively or both.
Signs of Insulin Resistance
- Weight gain around the middle
- Sugar cravings
- Afternoon energy crashes
- Fatigue and brain fog
- Skin tags
- High cholesterol or triglycerides
- Acanthosis nigricans (dark, velvety skin in folds like the neck or armpits)
- PCOS (which increases your risk of insulin resistance)
What if I have a Family History of Diabetes?
Having a family history of diabetes doesn’t mean you’re destined to develop it. It is is an important risk factor to be aware of.
Some other factor that can increase your risk of developing diabetes includes if you’ve gestational diabetes, increased age, carrying excess weight around your middle, physical inactivity and certain health conditions.
If you’re going through perimenopause or menopause and have noticed changes in your blood sugar, it’s worth having a conversation with your GP. I can also help.
You don’t need to wait until you feel unwell to check in on your health. Your GP can advise of the appropriate blood tests.
What if I Already Have Diabetes And I’m Going Through Perimenopause or Menopause?
If you already have diabetes, you might notice that your blood sugar levels become a little harder to manage during perimenopause and menopause. These hormonal changes can affect how your body responds to insulin, so you may find that what used to work for you doesn’t always work the same way.
It’s a good idea to check in with your Gerneral Practitioner (GP) to discuss your blood sugar levels and how best to manage them during this stage of life.
This is also where I can help. As a Naturopath and Food Scientist, I can support you with getting the foundations in place - including nutrition, movement, sleep and stress managemen to support your overall health and help make your symptoms more manageable. This works alongside your medical care, not as a replacement for it.
Don’t wait until symptoms appear to check in on your blood sugar health. This is especially important if diabetes runs in your family or you’ve previously had gestational diabetes (diabetes during pregnancy).
Chat with your GP about your individual risk factors and how often you should have your blood sugar checked. If your results are higher than expected, your GP can help you understand what they mean and discuss the next steps.
You don’t have to figure it all out on your own. Small, consistent changes can make a difference, and the right support can help you feel more confident about looking after your health during perimenopause and menopause.
Other Things Worth Checking With Your Blood Sugar With Your General Practitioner and Health practitioner.
It’s always worth ruling out other blood sugar contributors with your general practitioner or health practitioner such as:
- Thyroid conditions (including Hashimoto’s)
- Auto-immune conditions
- Medications - the pill, some antidepressants, some blood pressure medications.
- Chronic inflammation
- Persistently high cortisol (long-term stress, burnout, adrenal strain)
Sometimes imbalanced blood sugar is your body waving a flag saying, “I need support.”
4 Simple Ways to Support Healthy Blood Sugar Levels
Small, consistent changes can make a difference to balance your blood sugar and overall wellbeing. Start with one small step at a time.
Eat enough protein - Protein helps maintain your muscle, keeps you feeling fuller for longer and supports steadier blood sugar levels. Try adding some protein to each meal.
Make Sleep a Priority - Poor sleep can affect your cortisol and insulin levels, making blood sugar harder to manage. Aim for 7–8 hours where possible. Dim the lights, cut back on screens before bed and create a relaxing wind-down routine.
Strength Training - You don’t need to spend hours at the gym. Even 2–3 sessions a week can help maintain muscle, support your bones, boost your metabolism and improve how your body responds to insulin.
Reduce Stress - When you’re constantly stressed, your cortisol levels can rise, which can affect your blood sugar. Try some deep breathing, journaling or simply sitting outside and enjoying your morning cuppa.
Reduce Refined Sugars and Highly Processed Carbohydrates - Foods like lollies, biscuits, sugary drinks and white bread can cause your blood sugar to rise quickly. Try swapping some of these for wholegrain options, fibre-rich foods and balanced meals with protein and healthy fats.
Are You Ready to Feel More Like Yourself Again?
If you’re struggling with hot flushes, blood sugar changes, weight gain, energy, sleep, mood, anxiety or just don’t feel like yourself lately, you don’t have to figure it out on your own.
Book a complimentary Hormonal Wellness Discovery Call.
Together, we’ll chat about what’s been going on and where you’d love some support. From there, we can explore a personalised, natural approach to help you feel more balanced, confident and in control in your body through perimenopause and menopause.
With love & understanding,
Minal xx