Perimenopause is a hormonal rollercoaster—and blood sugar is one of the passengers along for the ride. If you’ve been experiencing energy crashes, irritability, mood swings, or sugar cravings, your blood sugar balance may be at the heart of it.
Let’s dive into why blood sugar regulation matters more than ever during perimenopause—and how healthy fats can become one of your greatest allies.
The Blood Sugar–Hormone Connection
During perimenopause, estrogen and progesterone levels fluctuate wildly. These hormonal shifts can make your body more sensitive to blood sugar imbalances, even if you’ve never struggled with them before.
Here’s how it works:
- Estrogen helps insulin work more efficiently. As estrogen declines, insulin sensitivity often decreases, making blood sugar spikes and crashes more likely.
- Cortisol (your stress hormone) rises when blood sugar dips too low, leading to irritability, anxiety, and even sleep disruption.
- Blood sugar crashes can trigger cravings for sugar and refined carbs, which spike your blood sugar even more—creating a vicious cycle that leaves you feeling exhausted and out of control.
Signs Your Blood Sugar is on a Perimenopausal Rollercoaster
- Mid-morning or mid-afternoon energy crashes
- Mood swings or anxiety after meals
- Waking up at 2–3 AM and struggling to fall back asleep
- Intense sugar or carb cravings
- Brain fog or forgetfulness
- Feeling “hangry” between meals
Sound familiar? You’re not alone. But the good news is you can regain control.
The Power of Healthy Fats for Stable Blood Sugar
Healthy fats are your secret weapon during perimenopause.
Here’s why:
- They slow the absorption of glucose (sugar) into the bloodstream, preventing sharp spikes and crashes.
- They help you stay full and satisfied longer, reducing the urge to snack on quick-fix carbs.
- Fats support the production of hormones, including estrogen, progesterone, and even cortisol.
- They’re crucial for brain health and mood regulation, both of which can feel rocky during this season.
Best Sources of Blood Sugar–Balancing Fats
Incorporate these healthy fats into your meals to support stable energy, fewer cravings, and happier hormones:
- 🥑 Avocados – Packed with fiber and monounsaturated fats
- 🐟 Fatty fish (like salmon, sardines, and mackerel) – Full of omega-3s to fight inflammation
- 🥥 Coconut oil or MCT oil – Great for brain health and satiety
- 🥜 Nuts and seeds (especially chia, flax, walnuts, and pumpkin seeds) – Offer fiber, protein, and essential fatty acids
- 🫒 Extra virgin olive oil – Anti-inflammatory and heart-healthy
- 🧈 Grass-fed butter or ghee – Source of fat-soluble vitamins like A, D, E, and K
Pro tip: Try pairing carbs with fat and protein. For example, instead of plain toast in the morning, try a slice of sourdough with avocado and a soft-boiled egg.
Balance First, Burn Later
One of the biggest mistakes women make in perimenopause is jumping into extreme diets or fasting protocols to lose weight—without stabilizing blood sugar first.
Here’s the truth: You can’t burn fat efficiently if your blood sugar is swinging like a pendulum.
Before cutting calories or carbs drastically, prioritize balanced blood sugar:
✅ Eat every 3–5 hours (especially early in your cycle)
✅ Prioritize protein and healthy fats at every meal
✅ Reduce refined sugar and processed carbs
✅ Move your body daily—gentle walks, strength training, or yoga
✅ Manage stress with deep breathing, journaling, or nature time
Bottom Line
Blood sugar balance is foundational to hormonal health, especially in perimenopause. By incorporating healthy fats into your daily meals, you’re not only stabilizing your energy and mood—you’re creating the ideal environment for hormone harmony.
It’s not about perfection. It’s about creating a rhythm of nourishment that supports your body through this incredible (and yes, sometimes frustrating) transformation.
Tell Me:
Have you noticed a difference in your energy or cravings when you eat more healthy fats? Drop a comment below or share your favorite hormone-loving snack!
