How Blood Sugar Affects Women’s Hormones
when we think about hormones, we often jump straight to estrogen, progesterone + maybe even cortisol. but there’s one hormone that slips below the radar: insulin—your blood sugar regulator.
keeping your blood sugar stable throughout the day isn’t just about preventing mid-day energy crashes or avoiding diabetes. for women, it plays a major role in the entire hormonal picture—from PMS + fertility to skin, sleep + mood.
what happens when blood sugar spikes + crashes?
when you eat something high in sugar or refined carbs (think pastries, white bread, sweet coffee drinks), your blood sugar rises quickly. in response, your body releases insulin to shuttle that sugar into your cells.
the problem? when this happens repeatedly—too much sugar, too fast—it can lead to:
isulin resistance
chronic inflammation
hormonal imbalance
these ups + downs can throw off your estrogen, progesterone + testosterone + even impact your thyroid.
here’s how unstable blood sugar can affect women’s hormones:
worsens PMS symptoms
blood sugar swings can make mood swings, irritability + cravings more intense in the luteal phase (the week before your period).
disrupts ovulation
when insulin is high, it can interfere with the signals your brain sends to your ovaries—leading to irregular cycles or missed ovulation.
increases testosterone levels
this is especially important for women with PCOS. insulin resistance can trigger the ovaries to produce more testosterone, leading to symptoms like acne, hair thinning + facial hair growth.
affects cortisol and energy
low blood sugar can trigger a stress response in the body—spiking cortisol + leaving you wired, anxious, or exhausted.
impacts sleep and cravings
unstable blood sugar can cause you to wake in the middle of the night, or make you crave sugar first thing in the morning.
how to support your blood sugar (+ your hormones)
you don’t need to count carbs or cut out everything you love. a few simple shifts go a long way:
eat protein + fat with every meal
this slows the release of sugar into your bloodstream + keeps you fuller longer.
don’t skip meals
eating regularly helps your body know it’s safe— + prevents blood sugar crashes.
prioritize breakfast
eating a savory, protein-rich breakfast within 90 minutes of waking can set the tone for the whole day.
get some movement after meals
a walk after lunch or dinner helps lower blood sugar naturally.
try cinnamon + apple cider vinegar
these can help reduce blood sugar spikes when used with meals.
the bottom line
if your hormones feel “off,” don’t overlook blood sugar. balancing it is one of the most foundational (+ underrated) tools for hormonal health. start with your plate, build gentle habits + let your body find its natural rhythm again.
disclaimer: this blog is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. always consult your healthcare provider for personalized guidance.