Blood Glucose Balance in Women: Why It Matters More Than You Think
Low mood, anxiety, low energy, poor concentration, difficulty losing weight, food cravings, slow wound healing, frequent infections, 2–4am night waking, brain fog, acne, worsening PMS, needing sweet foods after dinner and relying on caffeine to get going are all commonly linked to poor blood glucose (blood sugar) control.
This does not automatically mean diabetes. For many women, it means blood glucose levels are fluctuating more than the body can comfortably manage. These swings can quietly drive symptoms for years before anything shows up on a blood test.
If you recognise yourself in any of these signs, understanding blood glucose balance could be a powerful missing piece of your health picture.
If you are concerned about symptoms or your risk of diabetes, always speak to your GP.
Understanding Blood Glucose (In Simple Terms)
Glucose is the body’s main source of energy. Your brain, muscles and every cell rely on a steady supply of it to function well.
Because both too much and too little glucose can be harmful, the body regulates blood glucose very tightly.
- When blood glucose rises after eating, the hormone insulin helps move glucose out of the bloodstream and into cells for energy or storage.
- When blood glucose falls, stored glucose is released back into the bloodstream so levels stay stable.
When Problems Begin
Issues arise when blood glucose is frequently high — often due to a combination of diet, stress, sleep disruption and hormonal shifts.
Over time:
- Cells become less responsive to insulin’s signal
- More insulin is produced to try and compensate
- Glucose stays higher in the bloodstream
This process is known as insulin resistance, and it is often when symptoms such as fatigue, cravings, mood changes and stubborn weight gain become noticeable. It's a real sugar rollercoaster.
Left unaddressed, insulin resistance significantly increases the long-term risk of type 2 diabetes, which is why early support is so important.
Why Blood Glucose Control Can Be More Challenging for Women
Anyone can struggle with blood glucose if their diet is high in refined carbohydrates, sugar and ultra-processed foods. However, women face additional biological and lifestyle factors that can make regulation more complex.
1. Menstrual Cycle Hormones
Across the menstrual cycle, fluctuations in oestrogen and progesterone influence insulin sensitivity. Insulin sensitivity tends to be lower in the luteal phase (that's the two weeks before a period) and this helps explain increased hunger, cravings and lower energy at this time
2. Perimenopause and Menopause
Falling oestrogen levels are associated with:
- Reduced insulin sensitivity
- Greater glucose variability
- Increased fat storage around the abdomen (which is metabolically active and linked to poorer glucose control)
This is one reason women’s risk of type 2 diabetes increases after menopause.
3. Pregnancy
Glucose balance adapts during pregnancy to prioritise glucose delivery to support the growth and development of baby. This may be why some women develop gestational diabetes, even if they have never had glucose issues before.
4. Chronic Stress and Mental Load
Stress hormones such as cortisol raise blood glucose by signalling the liver to release stored glucose.
Women often carry a higher mental and emotional load, which can mean chronically elevated cortisol; impairing insulin sensitivity, and driving blood sugar swings.
5. Poor Sleep
Hormonal shifts, stress and life demands mean women are more prone to disrupted sleep.
Poor sleep:
- Reduces insulin sensitivity the following day
- Increases cravings for quick-release carbohydrates
- Increases glucose variability
6. Hydration
Dehydration concentrates glucose in the bloodstream, making it more damaging and more likely to trigger symptoms. This is a commonly overlooked factor I see regularly in clinic.
Common Symptoms of Poor Blood Glucose Control in Women
Poor glucose regulation doesn’t just affect weight. It can show up as:
- Fatigue and energy crashes
- Anxiety, low mood and irritability
- Brain fog and poor concentration
- Sugar and carbohydrate cravings
- Difficulty losing weight
- Acne and skin breakouts
- Worsening PMS
- Night waking (especially 2–4am)
- Frequent infections or slow healing
6 Simple, Effective Ways to Support Blood Glucose Balance
Small, consistent changes can make a profound difference.
1. Eat Protein with Every Meal and Snack
Protein slows digestion and glucose release into the bloodstream, reducing spikes and crashes. Here's the link to my free protein information download
2. Maximise Fibre Intake
Fibre from vegetables, fruit, beans, pulses and milled flaxseed forms a gel in the gut that slows glucose absorption.
Aim for around 10g of fibre per meal where possible.
3. Stay Well Hydrated
Aim for approximately 2 litres of water daily to avoid concentrated blood glucose and support digestion and circulation.
4. Limit Added Sugar
Sugar causes rapid glucose spikes. If you do have it, pair it with or eat it close to a protein-rich meal to reduce the impact. If you wish to learn how to understand sugars in foods click here
5. Prioritise Sleep
Good sleep improves insulin sensitivity, lowers cortisol and supports appetite regulation — all crucial for glucose balance.
6. Include Resistance and Strength Exercise
Muscle tissue is a major site for glucose uptake.
Strength training:
- Increases glucose storage capacity
- Improves insulin sensitivity
- Helps reduce abdominal fat
Final Thoughts
Blood glucose balance is not about perfection or restriction. It is about supporting your body consistently, especially during hormonally demanding life stages.
Small changes, repeated often, can improve energy, mood, cravings, hormone balance and long-term metabolic health.
If you would like personalised support with blood glucose regulation, hormones or women’s health nutrition, please get in touch.
Janet x