Menopause is a natural event in the life of all women. Unfortunately, it comes with side effects that we don't always (or ever) enjoy. One of these is the craving for sweet treats. Aside from weight gain, overindulging in sugar can have a negative effect on menopause. According to Marla Ahlgrimm, you might want to think twice before dessert.
How Sugar Affects Menopause
High sugar intake is linked to numerous negative effects on women’s health. Specific to menopause, overindulging can worsen many of the most uncomfortable symptoms, such as mood swings, fatigue, irritability, and difficulty concentrating. Marla Ahlgrimm further explains that blood sugar fluctuations caused by too much sugar can intensify or even trigger hot flashes.
Something else to consider, says Marla Ahlgrimm, is that over-consuming sugar can result in a hormone imbalance. Keep in mind that estrogen and insulin are closely linked, and estrogen levels fluctuate drastically during perimenopause. Many women's bodies become more resistant to insulin and this can result in dramatic blood sugar spikes. Marla Ahlgrimm says that high sugar intake may also contribute to an upswing in estrogen, which even further contributes to hormone upheaval.
Marla Ahlgrimm says that consuming too much sugar also increases a woman's risk of developing type II diabetes, some cancers, and heart disease. Added sugars from sweetened beverages and junk food means the pancreas is working double time, releasing more insulin than the body can reasonably use. This triggers a domino effect of cells becoming conditioned to be less responsive to insulin signals. Constant sugar intake can also lead to chronic low-grade inflammation and stress on the heart and blood vessels, says Marla Ahlgrimm.
Sugar and HRT
Women who have chosen to use hormone replacement therapy (HRT) to combat their menopause symptoms have even more reason to steer clear of sugar-heavy snacks. Sugar can have a negative impact on hormone therapy as it affects the body's overall metabolic and hormonal balance. The added weight gain from excessive sugar consumption can also trigger hormonal shifts that render hormone replacement therapy less effective.
Sugar Intake During Menopause
Although Marla Ahlgrimm says that limited sugar intake is best, it's not reasonable to expect women to avoid sugar altogether. Instead, she recommends reducing sugar intake to less than about six teaspoons per day. Marla Ahlgrimm says this includes sugars found in everything from breakfast cereals to flavored yogurts. She further suggests that women prioritize complex carbohydrates and balance their meals with healthy fats, protein, and fiber.
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Ultimately, Marla Ahlgrimm says there's nothing wrong with an indulgence every now and then. But, women going through perimenopause, and especially those utilizing hormone replacement therapy, should be conscientious of their sugar intake. Doing so may help reduce menopause symptoms and help women “of a certain age” age more healthfully and with fewer negative effects.
