The surprising connection between blood sugar and hot flashes

Learn practical strategies to reduce hot flashes by balancing blood sugar levels naturally. Lynda explains the connection between blood sugar fluctuations and menopause symptoms, offering tips on your diet and lifestyle. Listen for science-based practical advice and actionable steps to manage menopausal hot flashes and improve your overall health.

Episode Transcript:

Introduction: What Is a Hot Flash?

You feel a sudden wave of heat, leaving you flushed, sweaty, and desperate for relief—you’re having a hot flash.

Hot flashes are:

• A sudden rush of heat

• Often accompanied by sweating, flushing, and even dizziness

• Can last seconds to several minutes

• May happen during the day or night (night sweats)

• Can disrupt sleep, daily activities, and peace of mind

Why Do Hot Flashes Happen?

Hot flashes are tied to hormonal changes during perimenopause and menopause:

• Estrogen levels fluctuate

• The hypothalamus (your internal thermostat) becomes more sensitive

• Triggers sudden heat surges

A Surprising Link: Blood Sugar and Hot Flashes

Even if you're not diabetic and your lab values are normal, blood sugar regulation may still be playing a role.

You might not hear about this connection from your doctor—but it matters:

• Many clients I work with have found relief by improving blood sugar regulation

• Stable blood sugar can help reduce hot flash frequency and intensity

What Is Blood Sugar?

Blood sugar refers to the amount of glucose in your bloodstream.

• Your body uses glucose for energy

• Steady levels are essential

• Big fluctuations (highs and lows) can trigger symptoms—including hot flashes

How Blood Sugar Imbalance Triggers Hot Flashes

There are several reasons why poor blood sugar regulation can contribute to hot flashes:

1. Blood Sugar Spikes and Drops

   • Eating sugar or high-carb meals → blood sugar spikes

   • Body releases insulin → blood sugar may drop quickly

   • Resulting low blood sugar (hypoglycemia) may trigger hot flashes

2. Estrogen Decline Increases Insulin Resistance

   • Cells don’t respond well to insulin

   • Blood sugar stays high, potentially triggering hot flashes

3. Inflammation

   • Can impair estrogen production and temperature regulation

   • Women with more inflammation often experience more hot flashes

4. Diet and Metabolic Health

   • Diets high in sugar, refined carbs, and processed foods = more hot flashes

   • Stable blood sugar = fewer and less intense symptoms

The Takeaway

Balancing blood sugar is a powerful tool to manage menopausal symptoms.

Benefits of stabilizing blood sugar include:

• Fewer and less intense hot flashes

• Better metabolic health

• Reduced risk of chronic diseases like diabetes and heart disease

6 Practical Ways to Balance Blood Sugar and Reduce Hot Flashes

1. Prioritize Protein and Fiber

• Helps slow down digestion of carbs

• Keeps blood sugar steady

• Aim for:

  • Protein: Half your body weight (in pounds) = grams of protein per day

  • Fiber: At least 20 grams/day

• Great sources:

  • Eggs, lean meats, legumes, leafy greens, nuts, seeds

2. Eat Regular, Balanced Meals

• Don’t skip meals—this causes dips in blood sugar

• Aim for:

  • 3 balanced meals/day

  • Optional healthy snacks as needed

• Include:

  • Protein, healthy fats, and fiber-rich carbs at each meal

3. Choose Low-Glycemic Carbohydrates

• Digest slowly → less blood sugar spike

• Examples:

  • Green veggies, quinoa, lentils, legumes, berries

4. Stay Hydrated

• Supports blood sugar regulation

• Aim for:

  • Half your body weight (in pounds) = ounces of water/day

• Best drinks:

  • Water, herbal tea, beverages without sugar, alcohol, or caffeine

5. Manage Stress

• Chronic stress disrupts blood sugar

• Try:

  • Mindfulness, yoga, deep breathing, alone time

6. Limit Alcohol and Caffeine

• Both can destabilize blood sugar and worsen hot flashes

• Choose:

  • Herbal teas, water, mocktails instead

Small Changes, Big Impact

These strategies can lead to:

• Better symptom management

• Long-term health improvement

• Greater empowerment in this stage of life

💡 Tip: Start with one small change. That’s how sustainable health habits are built.

Question of the Week

“My labs are normal and I’m not diabetic. How do I know if my diet is helping with blood sugar?”

Two helpful tools:

1. Hemoglobin A1c Test

   • Measures average blood sugar over ~3 months

   • Better than just a fasting glucose snapshot

   • Ideal A1c for non-diabetics: Below 5.7%

2. Continuous Glucose Monitor (CGM)

   • Tracks blood sugar in real-time throughout the day

   • Helps identify how food and lifestyle affect your glucose

   • A great feedback tool to guide dietary adjustments