Blood Sugar Balance & Hormones: The Basics
Increased cravings. Mood swings. Persistent irritability. Brain fog. Irregular periods. Sleep issues. Absent libido. BLOATING. Ack! Sound familiar?
Blood sugar dysregulation and hormone imbalances are often obvious – the symptoms they produce are like our body’s check engine light that turns on when something is not right.
Blood sugar balance is FOUNDATIONAL to hormone balance. While several factors contribute to hormone health, you cannot have healthy hormones without regulated and stable blood sugar levels. In this blog post we discuss the basics of blood sugar and hormone regulation – how it works, major influencers, and things you can do to support balance.
BLOOD SUGAR BASICS – HOW IT WORKS
Blood sugar, also known as glucose, refers to the amount of sugar present in the bloodstream. We receive glucose from the food we eat, but we also can release it through the liver and muscle tissues in the form of glycogen – the stored form of glucose. The body TIGHTLY regulates blood sugar levels to ensure they remain within a narrow range; any amount too high or too low releases stress signals (hormones) throughout the body. The body *highly* prioritizes blood sugar balance and values it over sleep, fertility, digestion – you get the gist; blood sugar will always be prioritized because it’s essential to our survival and daily functioning.
Blood sugar regulation primarily involves two hormones: insulin and glucagon. Insulin, produced by the pancreas, helps to lower blood sugar levels by promoting the uptake of glucose into cells. On the other hand, glucagon is responsible for raising blood sugar levels by converting stored glycogen (stored sugar) back into glucose when needed, and is released by the liver (oh, the amazing liver! More on the liver and hormone balance later).
GET OFF THE ROLLER COASTER
Blood sugar should fluctuate mildly throughout the day as we consume food and go about our daily activities. If we are eating a poor diet filled with refined foods, are overly stressed, overexercising, or not prioritizing sleep and healthy habits – our blood sugar balance easily gets disrupted. When we consume foods that are high in refined carbohydrates or sugar, our bodies quickly break these down into glucose, which releases a rapid increase in blood sugar levels. The spike then triggers the release of insulin from the pancreas to help transport glucose into cells for energy or for storage. This rapid increase in blood sugar levels is often followed by a sharp decrease. The pancreas may release excess insulin in response to the spike, causing blood sugar levels to fall lower than normal. This can then trigger the release of adrenaline – which is used to raise blood sugar levels in times of crisis. This may feel like irritability, difficulty concentrating, intense cravings, feeling shaky or weak, or experiencing fatigue. People with interrupted sleep often have blood sugar imbalances connected to the release of adrenaline.
THE LINK: BLOOD SUGAR BALANCE & HORMONES
Hormones are simply messengers – their release within the body influences various physiological processes (I feel like the saying “don’t shoot the messenger” is apropos here – (remember, symptoms are a check engine light). Additionally, all hormones are interconnected, and their delicate balance is crucial when it comes to feeling like yourself, having sustained energy throughout the day, having awesome, uninterrupted sleep, or being optimistic or patient with your kids. Hormone balance is key to optimal health and a sense of wellbeing. When normal blood sugar regulation is disrupted – either through high or low levels – it can have a profound impact on hormonal balance.
WHAT IS INSULIN RESISTANCE?
Insulin resistance happens when the body is no longer as responsive to insulin. Insulin is like the key that unlocks the cell’s door to let sugar from the bloodstream into the cell, where it can then be used for energy. Insulin resistance happens when the cells are no longer responsive to the key, and the cell’s door doesn’t open. This means glucose cannot enter the cells, which leads to elevated levels in the blood. This has a downstream effect on hormone production and balance.
Insulin and estrogen
Insulin resistance can have a significant impact on estrogen production and balance. Elevated insulin levels due to high blood sugar can lead to increased estrogen levels, which may disrupt the menstrual cycle leading to heavy periods, fatigue, breast tenderness, fatigue, digestive issues, and more. It may also increase the risk of polycystic ovary syndrome (PCOS), and contribute to thyroid problems, weight gain (particularly around the hips and waist) and infertility.
Insulin and cortisol
Cortisol and insulin directly influence each other and play a significant role in maintaining normal glucose levels and hormonal responses. When cortisol is constantly elevated due to various stressors (physically, mentally, emotionally), it can disrupt insulin sensitivity, leading to insulin resistance and further raising blood sugar levels. This cycle contributes to hormonal imbalances and their associated symptoms, weight gain, and increased risk of conditions such as diabetes and hormonal disorders. High cortisol can also lead to an increased appetite which can lead to overeating or binging.
Epinephrine (adrenaline) and norepinephrine
These two hormones are released by the adrenal glands in response to stressful situations. When blood sugar levels are too low, whether through undereating, or too much stress, or hypoglycemic episodes, the body will release adrenaline to promote glycogen breakdown by the liver – a process known as gluconeogenesis and release glucose into the bloodstream for energy. At the same time, adrenaline will inhibit insulin secretion from the pancreas so energy is readily available for use – to take on the “threat” at hand – leading to elevated blood sugar levels. Increased adrenaline levels also stimulates the breakdown of stored glucose in the muscle cells.
Blood sugar and thyroid hormones
High blood sugar levels can negatively impact thyroid hormones through impaired TSH secretion from the pituitary gland, leading to reduced stimulation of the thyroid gland and an overall decrease in thyroid hormone. Insulin resistance can also affect the body’s ability to convert T4 to the more active form of thyroid hormone, T3 – a process that primarily involves the liver. This means less circulating hormones and, yup, you guessed it, symptoms! Elevated blood sugar can also trigger the release of cortisol, which further interrupts the body’s ability to convert thyroid hormone.
MANAGING BLOOD SUGAR LEVELS FOR OPTIMAL HORMONE BALANCE
As you can see, maintaining blood sugar balance is one of THE most important factors to hormone balance. Here are some practical tips you can use today to help regulate blood sugar levels and support your hormones:
1. Prioritize a Balanced Diet: Focus on consuming whole, unprocessed foods that provide a balance of macronutrients (carbohydrates, proteins, and fats) to achieve steady blood sugar levels. When in doubt, focus on protein and fat to promote satiety to prevent blood sugar spikes and dips.
2. Include ample fiber: fiber acts as a binder and helps the body dispose of excess hormone, waste products, and more. Eating adequate fiber with meals will help to support satiety, blood sugar balance, and detoxification.
2. Regular Physical Activity: Regular exercise can enhance insulin sensitivity, aiding in keeping blood sugar levels stable. Strength training is the superior form of exercise, as increased muscle mass increases metabolic capacity. Muscles are metabolically active tissues, meaning they require more energy (calories) to maintain than fat cells. This leads to an increased resting metabolic rate. The more muscle you have – the higher your RMR!
3. Stress Management Techniques: Chronic stress can disrupt hormone balance and blood sugar regulation. Engaging in stress reduction techniques and healthy coping strategies such as meditation, yoga, deep breathing exercises, or counseling will help alleviate stress and maintain blood sugar levels and hormonal equilibrium. Stress management is unique person to person – find what works for you!
4. Adequate Sleep and Rest: Proper sleep hygiene is essential for overall health, including hormone regulation and blood sugar control. Aim for 7-9 hours of quality sleep each night to support optimal hormonal balance.
5. Seek Professional Guidance: If you suspect or experience hormonal imbalances, it is crucial to consult with a healthcare professional specializing in women’s health. Consider ordering comprehensive labs that can help identify imbalances, and then come up with a plan unique to you to address the issues. Pay particular attention to your fasting insulin, HA1C, fasting glucose, c-peptide.
As you can see, the way our body functions is intricately connected to so many systems, hormones, nutrients, microbes, etc. It can be overwhelming to try and sift through all of the information and noise when trying to balance your blood sugar and hormones naturally. That’s why I’m here and happy to help. If you’d like, you can schedule a free discovery call on my “services” page where we will discuss your concerns, goals, and the process toward healing.
What questions do you have about blood sugar balance?
Until next time!
