Blood Sugar Balance: The Hormone Connection You Didn’t Know You Needed

We hear a lot about “balancing hormones”, but here’s a truth that doesn’t get nearly enough airtime: your blood sugar balance is one of the most underrated pillars of women’s health.

It affects everything from your energy levels and mood to your menstrual cycle, fertility, and long-term wellbeing. Yet most of us only think about “blood sugar” in the context of diabetes, not realising how much it shapes how we feel every single day.

Let’s start with the basics.

What is blood sugar balance?

Every time we eat, especially foods containing carbohydrates, our body breaks them down into glucose, a form of sugar that becomes fuel for our cells. This glucose travels through our bloodstream and gives our muscles, brain, and organs the energy they need to function.

To keep this system running smoothly, our body has a beautifully complex process working around the clock to maintain what’s called homeostasis, a stable balance of blood sugar levels.

The key player here is insulin, a hormone produced by the pancreas. Think of insulin as your body’s delivery driver. It takes sugar out of your bloodstream and drops it off inside your cells so it can be used for energy.

When this process works well, your energy feels steady and you move through your day with focus and calm.

But when it doesn’t, things start to feel a little chaotic.

When things get out of rhythm

If we are constantly flooding our system with sugar (and this doesn’t just mean sweets, refined carbs like white bread, pasta, or even too-frequent snacking can do it), our insulin system gets tired.

Over time, our cells stop responding as efficiently to insulin, a state called insulin resistance.

When that happens, your body has to pump out even more insulin to try to move the sugar along. But instead of being used as energy, that sugar often gets stored as fat, especially around the abdomen.

You might notice you feel more fatigued after meals, crave sugar more often, or experience those classic mid-afternoon crashes. And beyond the day-to-day symptoms, this imbalance quietly sets the stage for much bigger hormonal and metabolic issues.

Why it matters so much for women

Here’s where things get particularly interesting and relevant.

For women, blood sugar balance is deeply tied to our sex hormones, particularly oestrogen and progesterone. The two systems, endocrine (hormones) and metabolic (blood sugar), are constantly talking to each other.

When insulin levels are high for long periods of time, it can increase testosterone levels. This can throw off ovulation, delay or even block egg maturation, and create symptoms like irregular cycles, acne, and stubborn weight gain, all common in PCOS (Polycystic Ovary Syndrome).

On the flip side, oestrogen also influences how sensitive we are to insulin. During times of life when oestrogen levels fluctuate, such as puberty, pregnancy, perimenopause, and menopause, women are more vulnerable to insulin resistance.

Low oestrogen (as in menopause) can increase insulin resistance and raise diabetes risk. But too much oestrogen (as in pregnancy) can do the same, sometimes resulting in gestational diabetes.

In short, our hormones and blood sugar exist in a delicate dance. When one stumbles, the other feels it.

How imbalances show up in your cycle

If you have ever found yourself raiding the pantry for chocolate before your period, you’re not alone, and there’s a physiological reason behind it.

As oestrogen and progesterone drop in the days leading up to your period, your body becomes less efficient at regulating blood sugar. That dip triggers cravings for quick-fix energy, often sugar and refined carbs.

Low blood sugar also spikes cortisol, your stress hormone, which competes with progesterone. This tug-of-war can worsen PMS symptoms like mood swings, anxiety, and fatigue.

Then, during your period, unstable sugars can increase prostaglandin production (those hormone-like messengers that make your uterus contract), worsening period pain and flow.

See how connected it all is?

Signs your blood sugar might be out of balance

Some signs are subtle, while others scream for attention. You might notice:

• Energy crashes after meals

• Brain fog or difficulty concentrating

• Cravings for sugar or refined carbs

• Feeling shaky or light-headed between meals

• Waking up around 2–3 a.m.

• Mood swings or irritability

• Worsening PMS

• Unexplained weight gain, especially around your middle

Any combination of these symptoms can indicate that your blood sugar rhythm is out of sync. If this sounds familiar, it’s worth checking in with a practitioner who can help uncover the root cause.

The long-term picture

The effects of blood sugar imbalance extend far beyond fatigue or cravings. Over time, insulin resistance can increase the risk of:

• Type 2 diabetes

• Cardiovascular disease

• Cognitive decline

And for women, it also ties into hormonal conditions like PCOS, fertility struggles, perimenopause symptoms, and even endometrial changes.

Balancing your blood sugar isn’t just about managing today’s energy, it’s about protecting your long-term hormonal and metabolic health.

How to support healthy blood sugar balance

The good news is that you can make a big difference with small, consistent shifts in your nutrition and lifestyle.

Here’s how to start.

1. Build balanced meals

Every meal should include:

• Protein (like eggs, tofu, chicken, lentils)

• Healthy fats (like avocado, olive oil, nuts, seeds)

• Fibre-rich carbohydrates (like vegetables, legumes, or whole grains)

Protein and fat slow down how quickly glucose enters your bloodstream, keeping your energy steady.

Try not to skip meals, and avoid eating on autopilot. Pause, chew slowly, and notice your hunger cues.

2. Be mindful of portion sizes

Eating until you’re comfortably full rather than stuffed helps avoid sharp glucose spikes. And don’t mistake thirst for hunger, dehydration can amplify cravings.

3. Choose quality carbs

Not all carbs are created equal. Focus on complex carbs like kūmara, quinoa, oats, and brown rice. These come packaged with fibre, which feeds your gut bacteria and helps slow sugar absorption.

And let’s bust a myth while we’re here: carbs aren’t the enemy. Eliminating them entirely can cause low serotonin (your mood-boosting chemical) and impact gut health. The goal is balance, not restriction.

4. Support your gut

A healthy gut microbiome plays a surprisingly powerful role in blood sugar control. Include fermented foods like sauerkraut, kimchi, or kefir, or talk to your practitioner about probiotics if you’re not getting enough through diet.

5. Sleep and stress matter more than you think

When you’re sleep-deprived, your body becomes more insulin-resistant, making you crave sugar for quick energy. And when stress is high, cortisol spikes, blocking insulin from working effectively.

Prioritise 7–9 hours of good sleep and find daily ways to calm your nervous system, like walking, breathwork, or journalling.

6. Move your body

Exercise helps your muscles use glucose for energy, lowering blood sugar and improving insulin sensitivity. You don’t need to live at the gym, regular movement (even a 20-minute walk after meals) can make a real difference.

Supplement support

Some nutrients can also support healthy insulin sensitivity. Evidence-based options include:

• Chromium – helps the body use insulin more efficiently

• Myo-inositol – supports ovarian health and blood sugar balance, especially helpful for PCOS

• Cinnamon and Gymnema – may help moderate post-meal glucose spikes

Always chat with a qualified practitioner before starting new supplements to make sure they’re right for you.

The takeaway

Your blood sugar rhythm influences far more than just your energy levels, it shapes your mood, your hormones, your cycle, and your long-term health.

The goal isn’t perfection or restriction, it’s steady, sustainable balance.

Think of it as tuning in to your body’s natural cadence, eating regularly, sleeping deeply, moving joyfully, and nourishing your cells with what they truly need.

Because when your blood sugar finds its rhythm, the rest of you tends to follow.