THE IMPACT OF REFINED SUGAR ON THE PERIMENOPAUSAL BODY
Marshmallow snowmen with wonky eyes
Holiday cookies, holiday parties, hot chocolate, and winter inspired hot drinks and cocktails are ubiquitous this time of year. As you may have guessed, these foods all contain refined sugars, which are especially problematic for perimenopausal and postmenopausal women. Don’t go just yet! The point of this post is to help educate you during this time so you can make the best decisions for you and keep feeling your best.
The Science Behind Refined Sugar and Hormones
Refined sugar is quickly absorbed into the bloodstream, causing spikes in blood sugar levels. Blood sugar spikes trigger the release of insulin, which helps transport sugar into cells to be used or stored for later. Excessive sugar intake leads to:
Blood Sugar Fluctuations: Sharp rises and falls in blood sugar levels can intensify common perimenopause symptoms like fatigue, irritability, mood swings, and hot flushes.
Increased Insulin Resistance: Over time, high sugar consumption can make cells less responsive to insulin, raising the risk of type 2 diabetes—a condition that disproportionately affects postmenopausal women. Insulin resistance is also thought to be partially responsible for the “meno-belly” some perimenopausal women struggle with.
Sugar’s Effect on Perimenopausal Symptoms
Refined sugar intake can worsen a variety of menopause symptoms.
Hot Flashes: Diets high in refined sugar increase inflammation throughout the body, which can make hot flashes more frequent and more intense.
Bone Health Decline: Excess sugar intake can increase calcium excretion and impair bone repair.
Weight Gain: Consuming refined sugar can lead to increased weight gain, especially around the abdomen.
Mood Instability: Refined sugar can temporarily boost serotonin, a mood-regulating neurotransmitter. However, this feeling is typically followed by a crash that can lead to feelings of fatigue and irritability.
Sleep Disruption: A diet high in refined sugars has been linked to poorer sleep quality and an increased risk of insomnia.
Reducing Sugar Without Sacrifice
All is not lost. Here are a few strategies to reduce sugar intake while satisfying cravings:
Choose Whole Foods: Opt for fruits, vegetables, and whole grains, which provide natural sugars along with fiber and nutrients that stabilize blood sugar.
Eat Strategically: If foods or beverages with refined sugar can’t be avoided, consider eating them with fat or protein. Eating sugar with fat or protein slows the absorption of the sugar in the blood stream, resulting in less of a shock to your system.
Make a plan: Plan to enjoy holiday treats at specific times, while avoiding refined sugar the rest of the time. Knowing you have a plan will allow you to feel more in control.
Conclusion
An occasional treat during the holidays won’t derail your health. By understanding the impact of refined sugar and understanding some of the steps you can take to consume sugar responsibly, you are on your way to thriving during the holidays.