By Claire Johnson, Clinical Nutritionist (@claire_womenshealthnutrition). Published by MyOva.

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If you're on the wellbeing side of social media, you've seen the reels, the recipes and the glucose graphs. Unlike most fleeting trends, this one deserves some of the spotlight.

For women in particular, steady blood glucose (sugar) is linked to daily energy, mood and appetite, and it sits inside a network of hormones that includes insulin and cortisol. This guide covers what the research actually supports, and where it runs out.

First, the important bit: blood glucose is meant to rise and fall. In a study of healthy people wearing continuous glucose monitors, glucose sat between 70 and 140 mg/dL about 96% of the time, and short rises above that were normal [1]. The goal is not to flatten your glucose response. It's to avoid regular, extreme surges and crashes that leave you tired, hangry and frazzled.

The wellness narrative that you must "avoid spikes at all costs" can slide into unnecessary restriction. What we're aiming for is metabolic rhythm, not metabolic micromanagement.

In this guide:

• Why blood sugar matters (and why it's not just hype)
• What causes poorly regulated blood sugar?
• Six practical tips for supporting blood sugar balance
• Conclusion

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Why Blood Sugar Matters (and Why It's Not Just Hype)

Think of blood glucose as the currency your cells run on. When it's well regulated, your cells get a steady supply of energy. When it keeps spiking and then dropping quickly, cravings, fatigue, irritability and poor concentration can come knocking.

Your hormones work as a connected network, and insulin is one of the better-understood links. Insulin resistance is a recognised pathophysiological factor in PMOS (PCOS), and international guidance recommends healthy lifestyle support for all women with the condition, with no single diet shown to be best [2].

For women without PMOS, the evidence that blood sugar affects ovulation is much weaker. One large US observational study linked a higher glycaemic load to a higher risk of ovulatory infertility, but it relied on food questionnaires and can't prove cause [3]. So treat blood sugar as one useful lever, not the master switch for your cycle.

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What Causes Poorly Regulated Blood Sugar?

High intake of simple carbohydrates

Refined sugars and ultra-processed carbohydrates digest quickly, which tends to mean a faster rise in blood glucose, often followed by a dip. Examples include:

• Pastries, sweets and sugary drinks
• White bread and ultra-processed snacks
• Low-fibre carbohydrate meals

Skipping meals or irregular eating patterns

Large gaps without food can leave you shaky and ravenous. In people with type 2 diabetes, skipping breakfast has led to bigger glucose rises after lunch and dinner [4]. It isn't established that the same applies to women without diabetes, but long gaps can feel like:

• Afternoon fatigue
• Shakiness
• Intense cravings
• Irritability

These symptoms have many possible causes, so if they're frequent or severe, mention them to your GP.

Chronic stress

Cortisol prompts the liver to release glucose and makes muscle and fat less responsive to insulin [5]. That was a handy survival mechanism when we needed quick energy to run from a predator. Nowadays we're usually sat at a desk or scrolling on our phones. Long-term psychological stress is associated with a higher risk of type 2 diabetes, although that doesn't prove stress is the cause [6]. Our guide to nervous system regulation looks at what the research does and doesn't show.

Poor sleep

In a small laboratory study of nine healthy adults, a single night of about four hours' sleep reduced insulin sensitivity by roughly 20 to 25% [7]. Longer-term effects, and effects in women with hormonal conditions, are less well studied. Either way, you'll know how a short night makes you feel the next day.

Sedentary lifestyle

Working muscles can take up glucose through a pathway that doesn't depend on insulin, a bit like a sponge [8]. When movement is minimal, that pathway gets used less. Keeping active, walking after meals and building muscle are all sensible tools.

Hormonal shifts across the menstrual cycle

If you feel hungrier in the week before your period, you're not imagining it. On average, insulin resistance is somewhat higher in the luteal phase (after ovulation) than in the first half of the cycle [9], and women tend to eat a little more in that phase, although the size of the change varies a lot from woman to woman [10]. In a large US survey the cyclical pattern only showed up after accounting for body mass index and fitness, so it isn't the same for everyone [11]. It isn't a flaw, it's physiology.

Medical conditions

Several conditions can affect blood sugar regulation:

• PMOS (PCOS): insulin resistance is a recognised factor [2].
• Thyroid disorders: in a small study, an underactive thyroid reduced insulin-stimulated glucose uptake in muscle and fat [12].
• Pre-diabetes or type 2 diabetes: impaired insulin signalling.
• Liver conditions: the liver releases and stores glucose, so liver disease can affect stability.
• Perimenopause: oestrogen influences insulin action, and the menopause transition is associated with less insulin-sensitive body composition and a higher diabetes risk. Researchers still debate how much is down to hormone changes and how much to ageing [13].

Some medications can also affect insulin sensitivity, so ask your GP or pharmacist if you're unsure.

Insulin resistance

Insulin is the hormone that moves glucose from your bloodstream into your cells. When cells become less responsive to it, the body has to make more insulin to get the same effect. Over time that can mean:

• Higher fasting glucose levels
• Higher levels of circulating insulin
• Higher post-meal rises

Factors linked with insulin resistance include PMOS, excess visceral fat, low physical activity and poor sleep. If you're worried, ask your GP about a blood test for glucose control. Our guide to PMOS (PCOS) and insulin resistance goes deeper.

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Six Practical Tips for Supporting Blood Sugar Balance

None of these need perfection. Small, consistent habits are what count, and here's the summary before the detail.

1. Build meals around protein and fibre

You've heard it before: "eat balanced meals". It sounds boring, but it's one of the most underrated habits going. Protein and fibre eaten with carbohydrate tend to slow digestion and lower the post-meal glucose rise in people without diabetes, although effects vary between people and meals [14, 15]. Soluble fibre (oats, beans, lentils) is a good place to start.

Many dietitians suggest including a protein source at each meal, though there's no official UK per-meal target. Add vegetables, legumes or whole grains for fibre, and a source of healthy fats such as avocado, olive oil, oily fish, nuts or seeds.

2. Snack with substance

The same principle applies if you're a snacker or have a sweet tooth. Choose snacks that contain some protein, fibre or healthy fats. Notice whether grazing all day is a sign you're not eating enough at main meals. Many people find that cutting back on late-evening snacking helps too. Some of my favourite balanced snacks:

• Small bowl of Greek yogurt or kefir with berries
• Handful of mixed nuts, or dark chocolate covered almonds
• Dark chocolate (80% or higher)
• Mini protein cheese bits
• Piece of fruit with a teaspoon of nut butter or some nuts
• Lentil rice cake or seeded cracker with cottage cheese
• Mini homemade overnight oat pot
• Mini homemade chia pudding pot

3. Move after meals

Short walks after meals can lower the post-meal glucose rise, and the best evidence is in adults with type 2 diabetes. In a trial of 41 adults with type 2 diabetes, 10-minute walks after each main meal lowered post-meal glucose by about 12% compared with a single 30-minute walk at any time of day [16]. A 2023 meta-analysis of 31 studies in people with overweight, obesity or type 2 diabetes also found that exercise after meals lowers glucose [17]. There's little direct evidence in women without these conditions, but a walk costs nothing. If it's dark and rainy, a dance around the kitchen or some air squats will do.

4. Prioritise sleep quality

Don't underestimate a good night's sleep. As above, even one short night has been shown to reduce insulin sensitivity in a laboratory setting [7]. Frustratingly, a bad night also tends to make sugar and carbohydrates more tempting the next day.

5. Ease the stress load

Daily tools like breathwork, boundaries, nature walks or simply taking proper breaks can lower the stress load your body is carrying. The evidence for specific practices is mixed, and we go through it in our nervous system guide. Inbox alerts and doom scrolling are not a predator, even if your cortisol disagrees.

6. Understand simple versus complex carbs

Carbohydrates often get lumped together with a bad reputation. Whole-food sources such as oats, quinoa, potato, squash, lentils, beans, fruit and root vegetables come packaged with fibre, micronutrients and a slower rate of digestion. Higher fibre and wholegrain intakes are linked to a lower risk of type 2 diabetes and heart disease, with the biggest benefit seen at 25 to 29 g of fibre a day [18].

Refined carbohydrates digest rapidly, tend to create bigger swings in blood glucose, and are easy to overeat without feeling full. That means white bread, pastries, biscuits, cakes, sweets and high-sugar drinks. Remember, the aim is reduction, not restriction.

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Conclusion

Blood sugar management isn't a fad. It's one useful part of looking after your energy, appetite and long-term metabolic health. It is not the whole story of women's health, and the evidence for blood sugar steering your cycle outside of conditions like PMOS is thinner than social media suggests.

You don't need to fear carbohydrates or live in fear of spikes. Normal physiology includes peaks, dips and ebbs and flows. What matters most is consistent, balanced habits: nutrient-rich meals, fibre, movement, sleep and stress management, in an overall pattern that supports your life instead of restricting it. Your body is trying to tell you something when energy crashes every afternoon, so it's worth listening, and getting it checked if it's persistent.

If you'd like to see what's in MyOva's Metabolism supplement, the full ingredient list and directions are on the product page. Food supplements are not a substitute for a varied diet, a healthy lifestyle or medical care.

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Related Reading

• PMOS (PCOS) and Insulin Resistance: Understanding the Link
• Why Nervous System Regulation Matters for Hormone Health, Menstrual Cycles, and PMS
• Anti-Inflammatory Eating for Hormonal Health
• Liver and Gut Health: The Missing Link in Hormonal Balance
• Week 1 Reset & Routine: Laying the Foundations for Hormonal Balance
• Week 8 Nourishment & Recovery: Supporting Your Body and Hormones

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This article is for educational purposes only and does not constitute medical advice. MyOva products are food supplements, not medicines, and are not intended to diagnose, treat, cure or prevent any disease. Always consult your GP or pharmacist before starting a new supplement, particularly if you are pregnant, breastfeeding, on medication, or managing a diagnosed condition.

References

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References