Blood Sugar, Cortisol & Hot Flashes: What’s the Connection in Menopause?
Hot flashes: they can hit like a wave out of nowhere—leaving you flushed, sweaty, and sometimes even a little panicked. If you're in perimenopause or menopause, you're probably all too familiar. But did you know that your blood sugar and stress hormones like cortisol might be playing a starring role?
Let’s break it down.
The Hormonal Symphony (and How It Gets Off Key)
During perimenopause and menopause, your estrogen and progesterone levels start to fluctuate. These hormones normally help regulate your nervous system, body temperature, and metabolism. As they decline, your body becomes more sensitive to other hormone imbalances—especially those related to blood sugar and cortisol (your main stress hormone).
How Blood Sugar Affects Hot Flashes
When your blood sugar spikes and crashes—like after a sugary snack or skipping a meal—it can trigger adrenal stress. This stress response floods your body with epinephrine and cortisol, which can:
Increase your internal body temperature
Cause heart palpitations or anxiety
Lead to that sudden hot flash or night sweat
Unstable blood sugar can create a rollercoaster that amplifies vasomotor symptoms like hot flashes and sweats.
Cortisol: The Hidden Driver of Heat
Cortisol is your “survival” hormone. It rises when your body perceives stress—whether it’s emotional tension, lack of sleep, or yes, low blood sugar.
Chronic high cortisol:
Interferes with your body’s temperature regulation
Disrupts sleep (which can make night sweats worse)
Impacts your thyroid, metabolism, and insulin sensitivity
Blocks progesterone production, which helps calm the nervous system
This hormonal soup can make you feel wired, tired, and sweaty all at once.
What You Can Do to Cool Things Down
The good news? You can make a big difference in your symptoms by creating steady blood sugar and calming cortisol levels. Here’s how:
1. Eat Balanced Meals Regularly
Focus on protein, fiber, and healthy fats at every meal. This slows digestion and prevents glucose spikes. Try something like:
Eggs with avocado and sautéed greens for breakfast
Grilled chicken and quinoa bowl for lunch
Lentil soup with a side salad for dinner
2. Cut the Sugar & Alcohol (Especially at Night)
Sugar and wine may seem comforting, but they spike blood sugar, then crash it—often leading to 2 AM night sweats. Try swapping evening sweets for a cup of cinnamon tea or warm almond milk with nutmeg.
3. Practice Stress-Calming Rituals
Support your adrenals by adding in short, daily rituals like:
10-minute deep breathing
Gentle yoga or stretching
Evening walks in nature
Journaling before bed
Even a few minutes a day can lower cortisol levels.
4. Support Better Sleep
Lack of sleep worsens cortisol levels and makes your body more sensitive to hot flashes. Create a sleep-friendly routine:
Keep your bedroom cool and dark
Avoid screens 1 hour before bed
Try magnesium or herbal support like ashwagandha or lemon balm
5. Get Tested
Sometimes, imbalances in blood sugar, cortisol, or estrogen metabolites need a closer look. Consider working with a functional medicine provider who can run hormone and metabolic panels to tailor your treatment.
You’re Not Crazy—You’re Hormonal (And That’s OK)
You don’t have to just “tough it out” through menopause. By tuning into your body’s blood sugar and cortisol signals, you can start to cool down the heat, feel more grounded, and navigate this transition with grace.
And remember—you’re not alone. If you need support, I’m here to help you find balance again.
