Why Sugar Hits Harder in Your 40s (and What to Do About It)
If you find yourself craving chocolate at 3pm, polishing off the kids’ pasta (guilty!), or wondering why weight suddenly seems to stick around your middle in your 40s, you’re not alone. Perimenopause brings a perfect storm of hormonal shifts that change the way your body handles sugar and refined carbs - and insulin is right at the centre of it all.
Understanding how sugar impacts your body in this phase of life can be a total game-changer. It’s not about cutting out every sweet thing forever - it’s about knowing what’s going on under the surface so you can make choices that keep you steady, nourished, and in control.
Why Sugar Hits Harder in Perimenopause
In your 20s and 30s, you might have been able to get away with pizza, wine, and a croissant or two without noticing much difference. But as estrogen and progesterone fluctuate in your 40s, your body becomes more sensitive to blood sugar swings.
Here’s the quick science bit:
Sugar and refined carbs (think white bread, pasta, biscuits, cakes, and even many “healthy” snack bars) break down quickly into glucose.
This rush of glucose spikes blood sugar levels, which then triggers your pancreas to release insulin - the hormone that helps shuttle sugar out of your blood and into your cells for energy or storage.
In perimenopause, the combination of lower estrogen and increased stress hormones like cortisol makes your cells less responsive to insulin. This is called insulin resistance.
The result? Your body needs to pump out more insulin to do the same job. And insulin is also your fat-storage hormone - so the more of it circulating, the easier it is to gain weight, especially around your middle.
The Belly Fat Connection
That stubborn “peri belly” isn’t just in your head - it’s biological. High insulin levels send your body the signal to store fat rather than burn it, particularly in the tummy area. This type of fat is tricky because it’s not just cosmetic - it’s metabolically active, linked to higher risks of heart disease, Type 2 diabetes, and inflammation.
It doesn’t help that sugar highs are followed by sugar crashes. That post-muffin slump often leaves you feeling tired, foggy, and… craving more sugar. The cycle continues.
How Sugar Impacts Mood & Energy
Beyond the scale, sugar and refined carbs can wreak havoc on your emotional balance in perimenopause. Rapid spikes and crashes in blood sugar can look a lot like anxiety or irritability. Add hormonal fluctuations to the mix and it’s no wonder mood swings feel more intense.
Stable blood sugar means steadier energy, sharper focus, and a calmer nervous system - all of which you’ll notice as soon as you start balancing your meals differently.
It’s Not About Cutting Everything Out
Here’s the good news: you don’t need to ban every carb or give up the occasional slice of birthday cake. It’s about building meals that help you feel full, satisfied, and steady - without those wild sugar swings.
Three peri-smart shifts you can try:
Prioritise protein
Aim for around 30g at each meal. Protein slows down how quickly carbs hit your bloodstream, keeps you full for longer, and supports muscle mass (which also helps insulin sensitivity). Recipes here.Pair carbs with fibre & fat
Instead of eating toast with jam on its own, add avocado and eggs. The fibre, fat, and protein slow down the absorption of glucose, so your blood sugar rises gently rather than spiking.Choose whole over refined
Think brown rice over white, sourdough over fluffy white bread, roasted sweet potato over fries. Wholefood carbs bring along fibre, vitamins, and minerals that help your body process them more smoothly.
The Role of Daily Rhythm
One of the hidden players here is cortisol, your stress hormone. When cortisol is high - whether from lack of sleep, stress, or skipping meals - your blood sugar regulation takes a hit. This is why setting steady daily rhythms (regular meals, morning light, downtime before bed) makes such a difference in perimenopause.
A Kinder Way Forward
It’s easy to feel frustrated when your body doesn’t respond the way it used to. But remember: your body isn’t broken. It’s just shifting into a new phase and asking for different support. Once you start eating in a way that balances sugar and insulin, you’ll likely notice:
More stable energy (no more 3pm crash)
Easier weight management
Less bloating and brain fog
Calmer moods
Perimenopause isn’t about restriction - it’s about nourishment and balance. When you understand the sugar-insulin connection, you can step off the blood sugar rollercoaster and back into a steady, grounded rhythm that works with your changing hormones, not against them.
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