Written by Beanie Robinson, Nutritionist
Beanie Robinson is one of London's best Nutritionists. She is the Founder of The Health Space, an online Nutrition Clinic that specializes in Weight Loss, Hormonal imbalances; PCOS, IBS, Gut health & Type 2 diabetes.
Hormone imbalances have far-reaching effects on our well-being, yet we often overlook a key factor: blood sugar. The way your body manages glucose (blood sugar) is intricately tied to hormone health. Disruptions in blood sugar levels can have a ripple effect on various hormones, leaving you feeling off-balance and out of sync.
In this article, I’ll explore the connection between blood sugar and hormone imbalances, how stress plays a role, and what practical steps you can take to support your nervous system and maintain hormonal balance. Plus, I’ll discuss the importance of joy, creativity & playfulness in stress management and how it impacts your hormone health.
Insulin and glucose: The foundation of hormone imbalances
One of the primary drivers of hormone imbalances is how your body processes and regulates glucose. When you eat—especially carbohydrates—your body converts that food into glucose, which enters your bloodstream. In response, your pancreas releases insulin, the hormone responsible for transporting glucose into your cells for energy or storage.
However, when blood sugar stays too high for too long (a condition known as hyperglycemia), your body produces more and more insulin. Over time, this can lead to insulin resistance, where your cells become less responsive to insulin. This doesn’t just affect your blood sugar—it can create hormone imbalances that interfere with reproductive hormones, particularly for women. Insulin resistance is a common factor in conditions like polycystic ovary syndrome (PCOS), leading to symptoms such as irregular periods, acne, and excess hair growth (hirsutism).
On the flip side, when blood sugar drops too low (known as hypoglycemia), your body releases stress hormones like cortisol to bring levels back up. These frequent fluctuations can tax the adrenal glands, further contributing to hormone imbalances that manifest as fatigue, anxiety, and irritability.
Cortisol and blood sugar: Stress and hormone imbalances
Cortisol, the body’s main stress hormone, plays a pivotal role in regulating blood sugar, especially during stressful periods when your body requires extra glucose for energy. However, when blood sugar imbalances become chronic, cortisol levels can remain elevated, resulting in significant hormone imbalances.
Chronic High Cortisol: Persistently high cortisol, often triggered by stress or blood sugar issues, throws other hormones off balance. Symptoms of high cortisol include weight gain, mood swings, disrupted sleep, and menstrual irregularities—all classic signs of hormone imbalances.
Adrenal Fatigue: Over time, persistent elevated cortisol can overwhelm the adrenal glands, leading to what’s commonly referred to as adrenal fatigue. This condition can leave you feeling drained and unable to cope with stress, while also impacting other critical hormones like your thyroid and sex hormones.
Sex hormones and blood sugar: How imbalances affect women’s health
When blood sugar dysregulation leads to insulin resistance and elevated cortisol, they also affect the delicate balance of sex hormones, including oestrogen, progesterone, and testosterone. This disruption can be particularly challenging for women.
For example, when insulin resistance and high cortisol levels increase androgens (male hormones like testosterone), women may experience symptoms like acne, irregular periods, and excess body hair.
These are common indicators of conditions like PCOS, where hormone imbalances are closely linked to blood sugar issues.
The nervous system’s role in hormone imbalances: The stress factor
Your nervous system plays a crucial role in managing both stress and hormone regulation. When you’re stressed, your sympathetic nervous system (also known as the “fight-or-flight” system) kicks into gear, prompting your body to release more cortisol. Over time, chronic stress and elevated cortisol can lead to hormone imbalances.
In contrast, your parasympathetic nervous system (the “rest-and-digest” system) helps you relax, lowering cortisol levels and supporting overall hormonal health. Keeping your nervous system balanced is essential for preventing hormone imbalances and maintaining well-being. I really encourage you to take your stress management seriously!
Managing stress to prevent hormone imbalances
Preventing hormone imbalances starts with effective stress management. Constant stress drives up cortisol, which in turn throws off the balance of insulin, sex hormones, and other critical systems in the body. Fortunately, there are practical, everyday strategies that can help reduce stress and support your hormonal health:
Move everyday
We are human beings and we were designed to 'move'. Physical activity is one of the most effective ways to balance hormones & manage stress. Exercise improves insulin sensitivity, helps burn excess glucose, and can help manage cortisol levels. Incorporating daily movement, whether it’s walking, yoga, or stretching, dancing, shaking, swimming or any other form of movement you enjoy, can help regulate stress and support hormonal balance.
Practice mindfulness
Incorporating mindfulness, deep breathing exercises & humming into your routine is a simple way to reduce stress hormones like cortisol. These practices activate the parasympathetic nervous system, helping shift your body into a state of relaxation and hormonal balance.
Eat balanced meals
Focus on meals that include a mix of lean minimally processed proteins, healthy fats, and complex carbs. This helps stabilise blood sugar, preventing spikes and crashes that can trigger hormone imbalances.
Supporting your nervous system for hormonal balance
Building daily habits that support your nervous system is key to maintaining hormonal health and avoiding hormone imbalances. Here are a few simple steps you can take to support your nervous system and keep your hormones balanced:
Prioritise nutrient-dense foods
Magnesium-rich foods, such as leafy greens, almonds, and avocados, can help calm your nervous system and manage stress. Omega-3 fatty acids, found in fish and flaxseeds, also reduce inflammation and support hormonal balance.
Stay hydrated
Drinking plenty of water aids digestion and helps regulate blood sugar, which is vital for maintaining balanced hormones. Being hydrated and perhaps introducing some electrolytes can also support your energy levels.
Stick to regular meal times
Eating at consistent times each day helps prevent drastic blood sugar fluctuations that contribute to hormone imbalances. Establish your eating window and timings. Meal timings are key to supporting balanced blood sugar levels.
Finding joy: An essential part of hormonal health
One often overlooked aspect of managing stress and hormone imbalances is the role of joy in your daily life. It’s not just about reducing stress—it’s about actively seeking out activities that bring you happiness, that spark your creativity and help you find that flow state.
When you engage in joyful activities, you help shift your body from the sympathetic (fight-or-flight) state to the parasympathetic (rest-and-digest) state, where healing and hormone regulation occur.
Ask yourself
What brings me joy? Whether it’s painting, spending time with loved ones, or listening to music, make time for activities that bring you happiness.
Am I giving myself proper breaks? Even short moments of relaxation throughout the day can help balance cortisol and support hormone health.
Do I laugh everyday? Laughter is one of the best ways to lower stress hormones and elevate your mood. Seek out things that make you laugh everyday!
Blood sugar imbalances play a major role in triggering hormone imbalances, affecting everything from insulin and cortisol to sex hormones. But by managing stress, stabilising blood sugar, and incorporating joy into your routine, you can take control of your hormonal health. The connection between glucose and hormones is complex, but with mindful habits and effective stress management, you can prevent hormone imbalances and maintain balance in your life.
Beanie Robinson, Nutritionist
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
