Maybe you’ve noticed that your energy fluctuates more than before. You might feel tired after eating, or hungry again soon after a meal.

This is common during menopause and is often linked to how your body handles blood sugar.

As estrogen levels decrease, your body’s sensitivity to insulin – the hormone that regulates blood sugar – can change. This may cause your blood sugar to rise more quickly after meals and drop faster afterwards, leading to fatigue, cravings, or unstable energy.

This is where nutrition can make a real difference.

By eating in a way that supports more stable blood sugar, you can reduce energy dips and help your body feel more balanced.

It’s not about removing everything you enjoy – it’s about how you combine your meals.

It can help to know:

Protein at each meal helps slow down blood sugar spikes.

Healthy fats support slower digestion and steadier energy.

Fibre-rich foods help stabilise blood sugar levels.

Refined carbohydrates can lead to quick energy highs and lows.

Eating regularly helps maintain stable energy throughout the day.

Alma’s tip:

You don’t have to change everything at once. Start by adding something – like protein or healthy fats to your meals. It can be as simple as adding eggs, nuts, or yogurt. Small changes can help you feel more steady and energised throughout the day.