From puberty to menopause, women experience constant hormonal shifts that influence everything from mood and fertility to metabolism and blood sugar control. While blood sugar is often discussed in the context of diet or diabetes, women’s hormones play a critical, often overlooked role in how your body processes glucose.
Understanding how blood sugar and female hormones interact can help you make more informed choices at each stage of life—and prevent or reverse conditions like PCOS, insulin resistance, and perimenopausal weight gain.
Why Blood Sugar Matters for Women
Stable blood sugar isn’t just about avoiding diabetes. It impacts:
Mood and mental clarity
Cravings and appetite control
Weight regulation
Fertility and menstrual cycles
Sleep quality and stress resilience
Long-term hormonal balance
Even small fluctuations in blood sugar can cause symptoms like fatigue, irritability, anxiety, or brain fog—especially when oestrogen, progesterone, or cortisol are out of sync.
Puberty and Teen Years: The Foundation Years
During puberty, rising oestrogen and growth hormone levels affect how the body uses glucose. For many young girls, this is also when sugar cravings and irregular eating habits begin—setting the stage for future insulin issues.
Tips:
Encourage balanced meals with protein, healthy fats, and fibre
Avoid skipping breakfast or replacing meals with caffeine or sugar
Establish consistent meal timing to support hormone development
Reproductive Years: Cycle Fluctuations and Fertility
During the menstrual cycle:
Oestrogen improves insulin sensitivity, especially in the follicular phase (first half)
Progesterone reduces insulin sensitivity in the luteal phase (second half), leading to more cravings, bloating, and mood swings if blood sugar isn’t well controlled
Tips:
Support blood sugar in the second half of your cycle with more protein and fibre
Be mindful of cravings around your period—this is a signal to stabilise blood sugar, not indulge it
For fertility, stabilising blood sugar improves ovulation, egg quality, and hormonal communication
PCOS and Blood Sugar Imbalances
Polycystic Ovary Syndrome often begins in the reproductive years and is driven in large part by insulin resistance. Managing blood sugar through diet, movement, and supplements like inositol and magnesium is essential for hormone regulation.
See my full article: PCOS and Insulin Resistance – What You Need to Know
Perimenopause: The Blood Sugar Shift Begins
From the late 30s to early 50s, fluctuating oestrogen and progesterone levels cause major metabolic changes. Estrogen helps cells respond to insulin, so as it declines:
Insulin resistance can increase
Belly fat may become more prominent
Cravings and sleep disturbances are more common
Tips:
Reduce refined carbs and alcohol
Add strength training and walking to improve insulin sensitivity
Support sleep and stress to reduce cortisol-driven blood sugar issues
Menopause and Beyond: Metabolic Resilience Matters
Once menstruation stops, insulin sensitivity tends to decline further. Without the regulatory effects of estrogen, blood sugar control becomes a central focus for reducing the risk of type 2 diabetes, cardiovascular disease, and cognitive decline.
Tips:
Follow a low-glycaemic, anti-inflammatory diet
Prioritise muscle-building activity to keep glucose regulation strong
Focus on gut and liver support to aid hormone clearance and glucose metabolism
Functional Testing for Women at Any Stage
Consider these tests to get a clear picture of your hormonal and metabolic health:
Fasting glucose and fasting insulin
HbA1c and C-peptide
DUTCH hormone test (or serum hormones)
Thyroid panel (TSH, free T3/T4, antibodies)
Inflammatory markers (CRP, homocysteine)
Final Thoughts
Whether you’re 18 or 58, your hormones and your blood sugar are in constant conversation. By understanding this relationship, you can reduce symptoms, improve energy, balance your mood, and protect long-term health.