Sugar and Menopause: What You Need to Know

If you’ve ever noticed your hot flushes or night sweats get worse after dessert, you’re not imagining things. Sugar can have a surprising impact on menopause symptoms, especially for women over 40.

How Sugar Affects Menopause

• Hot flushes and night sweats: High sugar intake can spike blood glucose, which in turn stresses your nervous system and makes temperature swings more likely. Many women report more intense hot flushes after sugary snacks or drinks.
• Sleep disruptions: Sugar and refined carbs can cause blood sugar crashes overnight, leading to restless sleep or waking at odd hours. Stable blood sugar helps steady hormones that support restful sleep.
• Weight gain: During menopause, metabolism slows and body fat tends to redistribute around the middle. Excess sugar contributes to insulin resistance, making it harder to manage weight and cravings.

Put simply: when it comes to sugar and menopause, less really is more.

Practical Swaps to Cut Sugar

Cutting sugar doesn’t mean giving up enjoyment. Here are some simple swaps for women over 40 looking to cut sugar without feeling deprived:

• Swap soft drinks for sparkling water with lemon or berries.
• Choose dark chocolate (70%+) instead of milk chocolate.
• Replace flavoured yoghurts with plain Greek yoghurt and fresh fruit.
• Keep fruit, nuts, and roasted chickpeas on hand for sugar cravings in menopause.
• Bake with cinnamon or vanilla for natural sweetness instead of extra sugar.

Food for Thought

Reducing sugar is one of the most effective ways to ease symptoms and feel more balanced in midlife. By making simple swaps, you can improve hot flushes, support sleep, and keep weight steadier - without feeling like you’re missing out.

Your body deserves steady energy and nourishment, especially during menopause. Small, consistent changes add up to big relief.