Perimenopause, Motherhood, and Blood Sugar Balance

Perimenopause can often feel like an emotional and physical rollercoaster - fatigue, mood swings, brain fog, anxiety, weight gain, cravings, worsening PMS and unpredictable periods. When you’re also managing kids, work and home life, it can be a lot - you may not even recognise yourself some days.

While fluctuating oestrogen and progesterone are usually blamed, there’s another big player that often flies under the radar: blood sugar.

Many of the symptoms women experience during perimenopause are actually linked to blood sugar imbalances, which are made worse by changing hormones, skipped meals and stress. The good news? You can support both your hormones and blood sugar naturally - no restrictive diets or fancy supplements needed.

The Blood Sugar - Hormone Connection

Oestrogen is a wonderful hormone that has many incredible benefits. It also helps your body process glucose more effectively, meaning you can usually handle the occasional cake, ice cream or pastry without a major blood sugar crash. But as oestrogen levels start to fluctuate (and eventually decline), your body becomes more insulin resistant, meaning blood sugar stays higher for longer, which can eventually lead to insulin resistance and later, type 2 diabetes.

Symptoms of erratic blood sugar may look like:

• Strong cravings for carbs and sugar

• Mood swings or anxiety

• Weight gain around the middle

• Energy crashes after meals

• Feeling “hangry” or irritable

• Worsening hot flashes and night sweats

Keeping your blood sugar steady throughout the day helps your body and brain better cope with hormonal ups and downs, which means fewer symptoms and more stable energy (even when the kids are testing your patience!).

Simple Ways to Balance Blood Sugar Naturally

1. Start Your Day with Protein + Fat

Skipping breakfast or grabbing a quick piece of toast while getting the kids ready can set you up for a blood sugar crash later in the morning, leaving you feeling tired and irritable. Aim for around 20-30g protein at breakfast (and with each meal) and include some healthy fats such as seeds, nuts, avocado, oily fish or extra virgin olive oil. Carbs can definitely be a part of your breakfast in the form of vegetables, fruit or wholegrains – they are a great source of energy, fibre and various nutrients, just avoid refined carbohydrates which will spike your blood sugar more dramatically, causing the symptoms mentioned above. 

Try:

• 2 or 3 poached eggs with avocado on wholegrain toast

• Greek yogurt with hemp and chia seeds, topped with mixed berries

• A protein smoothie with nut butter, seeds, protein or collagen powder, fruit and some leafy greens.

2. Build Balanced Meals: PFF Rule (Protein-Fat-Fiber)

Aim to build a balanced plate at each meal to include:

• Protein - lean meat, chicken, fish, tofu, legumes, eggs

• Healthy fats – extra virgin olive oil, avocado, nuts, seeds, oily fish

• Fiber-rich carbs - leafy greens, lentils, sweet potato, broccoli, brown rice, quinoa.

This combination slows digestion, keeps you fuller for longer, and helps prevent that mid-afternoon slump (the one that hits right before school pickup).

3. Limit Naked Carbs

Eating carbs on their own (e.g., a banana or rice crackers), especially simple or refined carbs, causes blood sugar to spike and crash more quickly. Pairing carbs (choose complex carbs or wholegrains over refined ones) with a protein or fat helps slow the release of glucose, giving you longer term energy. 

Try:

• Apple slices and nut butter;

• Berries with Greek yogurt;

• Wholegrain crackers and veg sticks with hommus, cheese or avocado.

4. Don’t Go Too Long Without Eating

As busy mums, it’s easy to skip meals or grab something on the go. But long gaps between eating can cause blood sugar dips, leading to irritability, cravings, and fatigue. Aim to eat every 3–4 hours, and include protein with every meal or snack.

5. Watch Liquid Sugar

Sugary drinks like soft drinks, juice, and fancy coffees with syrups can send your blood sugar soaring. Opt for herbal teas, sparkling water, or green tea/matcha instead.

If you love your coffee (as many of us do!), have it after breakfast - drinking it on an empty stomach can raise cortisol and blood sugar. And while diet soft drinks seem like a better choice, artificial sweeteners can still trigger insulin spikes, so it’s best to limit them too.

6. Keep and Eye on Stress Levels

The stress hormone cortisol raises blood sugar levels, a survival mechanism that provides us with the energy we need to fight off a threat, such as a lion (these days it’s more likely a screaming toddler while you have to get to an important appointment!). When this lion does not appear and we remain inactive, the glucose has nowhere to go and tends to become stored around the middle as fat.

It is worth noting that during perimenopause, cortisol tends to run higher anyway, so managing stress is crucial. Try gentle movement (like a quick walk, stretching, or dancing with the kids) to burn off excess energy, and build in small moments of calm where you can - even five minutes of peace with a cup of tea counts (if you are lucky to get it!).

Lifestyle Tips That Make a Big Difference

• Move after meals: Even a 10-minute walk after dinner helps your body process glucose more effectively.

• Prioritise rest: Poor sleep increases insulin resistance and sugar cravings the next day. Aim for 7–8 hours of sleep and try winding down with a bedtime routine, herbal tea, and screen-free time before bed.

• Breathe and reset: Deep breathing, yoga or journaling can lower cortisol and help you feel more grounded in the chaos of daily life.

Final Thoughts

Balancing your blood sugar during perimenopause isn’t about perfection — it’s about small, consistent habits that support your body during this transition. When your blood sugar is steady, so are your mood, energy, and hormones.

As a holistic Clinical Nutritionist (and mum myself), I know how busy life can be. These changes are about progress, not pressure— and your hormones will thank you for it.

If you’d like support in balancing your blood sugar or navigating perimenopause naturally, click here to book a consultation. I’d love to help you feel more balanced, energised, and in control.

Disclaimer: The information provided in this article is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this article. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this article are for general information only and any reliance on the information provided in this article is done at your own risk.