Stephanie Taylor is a Health and Wellness Coach specialised in Hormone Health. Based in the UK but available to assist anyone worldwide to ensure optimal hormone health and overall wellbeing.
Do you get moments when you feel ratty and hangry if you don’t eat something soon? Do you feel lightheaded and like you need to grab a sugary snack to tie you over until dinner time? Do you feel like you need a nap around 3pm? Do you constantly need caffeine to get you through the day? Are you struggling to lose weight around the mid-section? Do you lack the energy to do the things you need to? All these things are super common, and it is likely that your blood sugar is dysregulated and on a rollercoaster. The good news is that this is very easy to manage. What most people don’t realise is that when blood sugar is left unmanaged for a long period, this can start to cause hormonal chaos and manifest into hormonal disorders, as well as more serious metabolic issues such as Type 2 diabetes.
This article will explain the connection between blood sugar management and hormonal health. I will provide you with the easiest holistic ways to manage your blood sugar so that you limit the chances of hormonal imbalances creating hormonal disorders.
The hormonal landscape
Hormones are chemical messengers that regulate numerous bodily functions, including metabolism, growth, and mood. Blood sugar levels impact the key hormones, including insulin, cortisol, and sex hormones like estrogen, progesterone, and testosterone. When blood sugar levels are stable, these hormones function optimally, promoting balance and health. Conversely, fluctuations in blood sugar can lead to hormonal imbalances, resulting in a cascade of health issues.
Glucose (sugar) is the fuel that keeps our cells alive and functioning and powers our body. However, too much glucose in the body can cause many health issues. After we eat the pancreas releases insulin, a hormone that regulates the levels of glucose circulating in the body.
The role of blood sugar in hormonal health
At the heart of this connection is insulin, the hormone produced by the pancreas that regulates blood sugar levels. Insulin plays a crucial role in enabling cells to absorb glucose (sugar) from the bloodstream for energy. When blood sugar levels are consistently elevated or fluctuating wildly, it can lead to insulin resistance, where cells become less responsive to the hormone. This condition is closely linked to metabolic disorders like Type 2 diabetes and can have far-reaching effects on other hormones.
However, insulin is just one piece of the puzzle. Blood sugar imbalances can disrupt the entire hormonal system in several ways:
Cortisol
Otherwise known as the "stress hormone," cortisol is produced by the adrenal glands and helps the body respond to stress. When blood sugar levels drop too low (hypoglycemia), the body perceives this as a stressor, triggering the release of cortisol to help raise blood sugar levels. Chronic blood sugar imbalances—either from high blood sugar (hyperglycemia) or frequent fluctuations can cause cortisol to become persistently elevated. This can disrupt sleep, mood, and immune function.
Thyroid hormones
The thyroid is responsible for regulating metabolism, and it relies on stable blood sugar levels for optimal functioning. Hypoglycemia and insulin resistance can impair thyroid function, leading to symptoms like fatigue, weight gain, and difficulty concentrating. Furthermore, high cortisol levels due to stress or blood sugar imbalance can suppress thyroid function further, leading to a vicious cycle of hormonal disruption.
Estrogen and progesterone
Insulin resistance and chronic blood sugar imbalances can affect the balance of sex hormones, particularly estrogen and progesterone. Elevated insulin can lead to an increase in the production of androgens (male hormones like testosterone), which in women can manifest as symptoms such as irregular periods, acne, and excessive hair growth. This is especially apparent in conditions like polycystic ovarian syndrome (PCOS), which is linked to insulin resistance.
Leptin and ghrelin
These are the hormones responsible for regulating hunger and satiety. Leptin is produced by fat cells in response to insulin production and helps signal to the brain that you are full, while ghrelin is secreted in the digestive tract and on the other hand, signals hunger. Blood sugar imbalances, particularly insulin resistance, can impair the sensitivity of these hormones, leading to increased appetite, cravings (especially for sugar and carbs), and difficulty maintaining a healthy weight.
The holistic approach to blood sugar and hormonal balance
To address the interconnectedness between blood sugar and hormonal health, a holistic approach is necessary, one that focuses on blood sugar levels but also takes into account lifestyle factors such as diet, exercise, stress management, and sleep. Here are some key approaches:
1. Eat a balanced diet with low glycemic index foods
The foods we eat directly impact blood sugar levels and will influence hormone production. The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI, like refined sugars and white bread, cause rapid spikes in blood sugar, leading to insulin surges and subsequent crashes. Over time, this can lead to insulin resistance and hormonal imbalances.
Holistic tip: Focus on whole, nutrient-dense foods with a low to moderate GI, such as:
Leafy greens and vegetables: Rich in fiber and low in sugar, they help maintain stable blood sugar levels.
Healthy fats: Sources like avocados, nuts, seeds, and olive oil can help stabilize blood sugar and promote hormonal balance.
Lean protein: Incorporating protein from sources like chicken, fish, and plant-based options helps prevent insulin spikes.
Whole grains: Choose quinoa, brown rice, oats, and barley over processed grains to promote sustained energy and stable blood sugar.
2. Exercise regularly
Physical activity is one of the most effective ways to regulate blood sugar. Exercise increases insulin sensitivity, resulting in the body becoming more efficient at using insulin to manage blood sugar levels. Additionally, regular exercise supports a healthy metabolism, balances hormones like cortisol, and improves mood through the release of endorphins.
Holistic tip: Aim for a combination of aerobic exercises (such as walking, running, or swimming) and strength training (weight lifting, bodyweight exercises) to improve blood sugar control and hormonal health. Moderate activity, like daily walks, can also significantly improve insulin sensitivity.
3. Prioritize sleep and stress management
Sleep and stress levels directly influence blood sugar and hormonal health. A lack of sleep or chronic stress can lead to increased cortisol levels, which disrupt insulin regulation and promote fat storage. Additionally, insufficient sleep can interfere with leptin and ghrelin, the hormones that control appetite.
Holistic tip: Aim for 7-9 hours of quality sleep each night and implement stress reduction techniques such as:
Mindfulness meditation: Practicing mindfulness can help lower cortisol and support emotional well-being. Mindfulness meditation or guided meditation can also help reduce anxiety.
Breathing exercises: Deep breathing can stimulate the parasympathetic nervous system also known as ‘rest & digest’ helping to manage stress and lower blood pressure. Box breathing or Andrew Weil’s 4-7-8 breathing technique are excellent for this.
Related Article: Just Breathe: Using Breathwork for Wellbeing
Yoga or Tai Chi: These gentle movements combine breathwork with physical postures, which can reduce stress and promote relaxation.
Read a book: Reading is a great way to switch off from the day and de-stress. Reading can also make your eyes tired encouraging you to fall asleep.
4. Incorporate adaptogens and herbs for support
Adaptogens are natural substances that help the body to adapt to stress and restore balance. They can play a significant role in balancing cortisol levels and supporting the body during times of hormonal imbalance.
Holistic tip: Consider integrating adaptogenic herbs like:
Ashwagandha: Known for its ability to lower cortisol levels, improve mood, alleviate anxiety and improve insulin sensitivity.
Holy basil: Helps reduce stress and anxiety and stabilize blood sugar.
Rhodiola: Supports adrenal function, enhances mental clarity, reduces stress-induced fatigue caused by stress.
Maca Root: Although not technically an adaptogen, maca root is grouped with adaptogens due to energy-boosting and stress-supporting properties. It may improve mood and balance hormones.
Related Article: Adaptogens
5. Avoid environmental toxins
Certain environmental toxins, such as endocrine-disrupting chemicals (EDCs), can interfere with hormonal balance and blood sugar regulation. These toxins are often found in plastics, pesticides, and personal care products. Reducing exposure to these chemicals is an important aspect of a holistic approach to hormone health.
Holistic tip: The quickest and most efficient way to decrease EDCs are:
Using glass or stainless steel containers instead of plastic.
Choosing organic foods when possible to avoid pesticide residues. You can also check the Dirty Dozen list if you cannot buy everything organic
Related Article: The Dirty Dozen: The 12 foods highest in pesticides
Opting for natural personal care products free of parabens, phthalates, and other EDCs.
Conclusion
The relationship between blood sugar management and hormonal health is multifaceted, with imbalances in one area often leading to disruptions in others. By taking a holistic approach where you focus on balanced nutrition, regular exercise, stress management, quality sleep, and reducing toxin exposure, you can support both stable blood sugar levels and hormonal balance. This integrated approach not only improves metabolic health but also helps prevent and manage conditions such as diabetes, thyroid disorders, and hormonal imbalances like PCOS.
A harmonious balance of blood sugar and hormones is not just about managing symptoms—it's about creating a basis for long-term vitality and well-being. When we recognise the complex connection between these two vital systems and address them together, we can optimise our health from the inside out.
If you're ready to take control of your hormonal health and improve your quality of life, I invite you to schedule a free discovery call with me today. Let's work together to unlock your full potential for health and vitality. I can help you with simple habits to put in place to address blood sugar and prevent you from becoming pre-diabetic/diabetic. I can also assist you with managing your PCOS symptoms, as mentioned above this is linked to insulin resistance. Book a free discovery call by clicking here
You deserve to feel your best and not be on a blood sugar rollercoaster!
Stephanie Taylor, Hormone Health and Wellness Coach
Stephanie Taylor a Health & Wellness Coach specialised in Hormone Health. Stephanie addresses the root cause of hormonal imbalances taking into account a multidimensional approach. One where physical, mental, emotional & spiritual aspects are addressed collectively. She strongly believes in the mind body approach to health and how mindset is the biggest factor in any health journey.
Stephanie addresses nutrition, lifestyle & mindset practices to coach you to better health and wellbeing, whilst ensuring sustainable, manageable shifts are made.
