Insulin sensitivity and blood sugar across the menstrual cycle

While we are on the blood sugar train, did you know that insulin sensitivity actually changes across the menstrual cycle?  Yeah ok, sick update Hayley, but  what does that even mean?? In a nutshell, this means how well our body can handle sugars and carbs differs depending on where you are in your cycle. 

In the first half of our cycle (the follicular phase) oestrogen starts to rise, and oestrogen increases insulin sensitivity. This means that our bodies can handle more carbohydrates without as many fluctuations in blood sugar levels. Of course we still want to ensure we are opting for whole food sources of carbs, and ensuring we are eating fibre and protein at every meal, but our bodies can handle a slight increase in the amount of carbs consumed. 

You may notice a brief spike in blood sugars around ovulation, as LH, FSH, and oestrogen all rise.

In the week leading up to your period (luteal phase), progesterone is at its highest. Progesterone is thermogenic - which means it causes an increase in body temperature (this is why we track body temps to confirm ovulation!). This increase actually increases our metabolic rate, which means you may feel like you need to eat more food than the first half of your cycle. HOWEVER, progesterone actually makes us LESS sensitive to insulin, so we are less equipped at handling a lot of carbohydrates. (Side note - this is one of the reasons why gestational diabetes can occur in pregnancy due to the increased progesterone). So in the luteal phase of the menstrual cycle, it is better to focus on quality protein, healthy fats and low starch carbs to help keep blood sugar levels stable. 

And as we’ve talked about, symptoms of poor blood sugar balance include feeling “hangry”, headaches, dizziness, bursts of energy and then the 3pm slump, poor skin quality including acne, feeling sleepy after meals, fatigue and irritability. Blood sugar imbalances can also contribute to PMS, PCOS, hypothalamic amenorrhea or missing periods and the list goes on…. 

If you need help balancing your blood sugars and hormones, reach out to see how naturopathy can help.