Menopause & Blood Sugar: Why You Might Be Craving Biscuits at 3PM (and What to Do About It)

Menopause & Blood Sugar: Why You Might Be Craving Biscuits at 3PM (and What to Do About It)

If you’ve hit midlife and suddenly find yourself fantasising about toast, craving sweets you didn’t used to care about, or struggling with energy crashes by mid-afternoon… you’re not alone.

It’s not just “lack of willpower.” It’s your hormones.

Here’s what’s really going on with blood sugar during menopause—and how you can stay steady without giving up everything that brings you joy.

Why Menopause Messes with Blood Sugar

When oestrogen and progesterone decline, it has a knock-on effect on how your body responds to insulin (the hormone that helps move glucose from your blood into your cells). The result?

• You might become more insulin resistant

• Your blood sugar stays higher for longer after meals

• Your body stores more fat around the middle

Add in sleep disturbances, increased stress, and changes in appetite—and you’ve got the perfect storm for blood sugar chaos.

Signs Your Blood Sugar Might Be Out of Balance

If you’re experiencing any of these, your body might be waving a (sugar-dusted) red flag:

• Feeling shaky or irritable between meals
• Energy crashes, especially after eating
• Intense sugar or carb cravings
• Waking up in the night feeling wired or anxious
• Brain fog or headaches if you haven’t eaten
• Increased belly fat despite eating the same

What You Can Do (That Actually Works)

The good news? You don’t need to cut out every carb or live on kale smoothies. Here’s how to support blood sugar balance in midlife without going mad:

1. Eat Protein (Every. Single. Meal.)

Protein helps keep your blood sugar stable and reduces cravings. Aim for 20–30g per meal. Think: eggs, Greek yoghurt, tofu, lentils, chicken, or fish.

2. Pair Carbs with Fat or Fibre

This slows down how quickly sugar enters your bloodstream. Add nuts, avocado, hummus, or veggies to your toast, rice, or pasta.

3. Strength Train

Muscle tissue is a powerhouse for glucose. Lifting weights or doing resistance training helps your cells soak up sugar like a sponge.

4. Prioritise Sleep

Poor sleep increases insulin resistance. Get consistent bedtimes, cut screen time before bed, and make your bedroom a calm, cool haven.

5. Stress Less (or Stress Smarter)

Cortisol (your stress hormone) raises blood sugar. Build in small daily habits that soothe your nervous system—like walking, deep breathing, or even a silly dance to your favourite song.

6. Don’t Skip Meals

Intermittent fasting might be trendy, but it’s not always helpful in menopause. Going too long without eating can cause big blood sugar swings and trigger more cravings later.

7. Watch the Hidden Sugars

You don’t need to obsess—but keep an eye on fruit juices, flavoured yoghurts, and “healthy” snack bars. Swap them for whole fruits, plain yoghurt, or savoury snacks with nuts or seeds.

The Bottom Line

Blood sugar balance is one of the most powerful ways to feel better in menopause.

When your levels are steady, your energy improves. Your cravings calm down. Your sleep is deeper. And your mood? Let’s just say it gets a lot easier to be nice when you’re not hangry.

So next time your body’s screaming for a biscuit, take a moment. Feed it well. Nourish it kindly.

It’s not about being perfect. It’s about giving your midlife body what it actually needs - without guilt.

You’ve got this.