Cravings & Crashes During Menopause! 6 Ways to Keep Your Blood Sugar Steady

Menopause can feel like a rollercoaster. One minute you’re hot, the next you’re freezing. You’re up, then you’re down. And somewhere in the middle of all that? Sugar cravings, energy crashes, and brain fog. If that sounds familiar, you're not alone—and it might have more to do with blood sugar than you think.

Let’s take a deep dive into how blood sugar impacts menopause symptoms—and what you can do to help keep things steady.

What Is Blood Sugar, and Why Does It Matter?

Blood sugar is just another way of saying "the amount of sugar (glucose) in your blood." Your body uses glucose for energy. It mostly comes from the food you eat—especially things like bread, pasta, fruit, candy, and even veggies. Your body is always working to keep that sugar level just right—not too high, not too low.

When blood sugar gets too high or low, your body reacts. You might feel tired, cranky, hungry, foggy, or just “off.” In menopause, your hormones—especially estrogen and progesterone—can affect how your body handles blood sugar. That’s why it’s extra important to pay attention to how and what you eat during this time.

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How Menopause Affects Blood Sugar

During perimenopause and menopause, your hormone levels change a lot. Estrogen helps keep insulin (the hormone that moves sugar out of your blood and into your cells) working well. So when estrogen drops, your body may become more sensitive to sugar spikes and crashes.

This can lead to:

• Increased cravings (especially for carbs and sweets)
  
  

• More fat stored around your belly (a.k.a. the "Meno Middle")
  
  

• Trouble sleeping
  
  

• Mood swings
  
  

• Energy highs and lows
  
  

All of this can make your menopause symptoms feel worse.

The Blood Sugar–Hormone Connection

Think of your hormones like a team. When one player is off, the whole team has to work harder. Blood sugar is a key player. When it’s balanced, other hormones have an easier time doing their jobs.

But when your blood sugar is spiking and crashing all day from too much sugar or simple carbs, it sends your body into a stress response. That can make hot flashes, night sweats, and mood swings worse. Stable blood sugar can help you feel more steady—both physically and emotionally.

Signs Your Blood Sugar Might Be Out of Whack

If you notice any of these, your blood sugar might be part of the puzzle:

• Feeling super tired after meals
  
  

• Crashing in the afternoon
  
  

• Waking up at 3 a.m. (especially with your heart racing)
  
  

• Craving sugar or carbs often
  
  

• Gaining weight, especially around your belly
  
  

• Feeling anxious or irritable without a clear reason
  
  

The good news? There are simple things you can do to help.

Tips to Keep Blood Sugar Steady in Menopause

You don’t need to go on a strict diet. It’s more about smart, balanced choices. Here are a few ways to help support your blood sugar—and feel better overall:

1. Eat Protein and Fiber With Every Meal Protein and fiber slow down how fast sugar gets into your blood. That means fewer spikes and crashes.

2. Don’t Skip Meals Skipping meals can make your blood sugar drop too low, which leads to cravings and overeating later.

3. Choose Whole Foods Foods that are closer to their natural form (like whole grains, veggies, beans, nuts, and seeds) are better for your blood sugar than ultra-processed foods.

4. Limit Sugary Drinks and Snacks These cause big spikes, then big crashes. Try sparkling water with lemon instead of soda.

5. Move After Meals Even a 10-minute walk after eating can help your body use up sugar more effectively.

6. Choose Snacks Wisely If you're reaching for a snack, make it count. Go for something that has fiber, protein, and healthy fats to keep you full and balanced.

A Smart Snack Option: MenoWell Fiber + Protein Bars

When you’re juggling work, family, and life, having an easy snack you can trust is key. That’s where MenoWell Bars come in.

These bars are more than just a tasty treat—they’re packed with ingredients designed with midlife women in mind. MenoWell Bars feature:

• Organic maca – a plant used for centuries to help support energy and hormone balance.

• Probiotic fiber – to help you feel full and satisfied.
  
  

• 7-8g of plant protein – to support metabolism and keep cravings in check.
  
  

• MCT oil – to help with energy and brain focus.
  
  

• Superfoods like spinach, flaxseed, and kale – all in a delicious, low-calorie bar with minimal added sugar.
  
  

They’re gluten-free, plant-based, and made to help support balanced blood sugar—without being too sweet. You can use them as a post-workout bite, a first meal after intermittent fasting, or a mid-afternoon pick-me-up.

And because they’re only 150–160 calories, they won’t derail your day.

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