Claire Johnson
Clinical Nutritionist
@claire_womenshealthnutrition

If you’re on the wellbeing side of social media’s algorithm, then you have no doubt seen discussions, recipes and reels talking about the importance of blood sugar balance. Unlike many other fleeting trends, this one actually deserves the spotlight.

For women in particular, supporting our blood glucose (sugar) levels is crucial for also supporting daily energy levels, better mood and appetite control, as well as supporting our hormones to do their jobs effectively, especially cortisol, insulin and reproductive hormones.

Before we dive into the science, it’s important to understand that our blood glucose levels are meant to rise and fall. The goal is not to flatten your glucose response (you wouldn’t be alive if you did this), it’s to avoid regular, extreme surges and crashes that leave you tired, hangry, and hormonally frazzled in the long run.

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.

Think of blood glucose as the currency your cells run on. When blood glucose is well-regulated your cells receive a steady supply of energy, leading to natural rises and falls in your blood glucose levels.

On the flip side, if your blood glucose keeps spiking too high, or is staying high for too long and then dropping rapidly… that’s where you can expect cravings, fatigue, irritability, and poor concentration to come knocking. If this pattern continues over long periods of time, it can have detrimental effects on our metabolic and hormonal health.

For example, female hormones such as oestrogen, progesterone, insulin, cortisol, and thyroid hormones operate in a tightly coordinated network. Chronic blood glucose dysregulation can knock our hormones out of sync, which can then impact things like insulin function, ovulation, menstrual cycles and even PMS.

Blood glucose regulation is especially important for hormonal conditions such as PCOS, where insulin resistance is already typically present.

Foods high in refined sugars and ultra-processed carbohydrates digest very quickly, leading to rapid blood sugar elevations, followed by large dips. Examples include:

• Pastries, sweets, sugary drinks

• White bread, ultra-processed snacks

• Low-fibre carbohydrate meals

Large gaps without food can cause your blood sugar to drop. When you eventually eat, glucose rises more sharply. This can feel like:

• Afternoon fatigue

• Shakiness

• Intense cravings

• Irritability

Cortisol increases blood glucose by releasing stored glucose into the bloodstream. This was once a handy survival mechanism in case we needed quick energy to run from a predator. Nowadays, we’re usually just sat at our desk or scrolling on our phones. High or prolonged stress means:

• Higher baseline glucose

• More reactive spikes

• More cravings for quick energy

Just one night of poor sleep can reduce insulin sensitivity by up to 20–30%, meaning your body has to work harder to clear glucose from the blood. This affects:

• Appetite hormones (increasing hunger)

• Insulin response

• Energy regulation

Movement stimulates muscles to absorb glucose (like a sponge), even without insulin. When movement is minimal, glucose clearance slows and post-meal elevations can become larger and longer-lasting. Keeping active, walking after meals and building muscle mass are great tools for blood sugar management.

In the luteal phase (post-ovulation), many women experience:

• Reduced insulin sensitivity

• Increased cravings

• Higher appetite

This isn’t a flaw, it’s our physiology. But it does mean blood sugar can feel less stable in the week before menstruation (hello chocolate cravings).

Several conditions directly affect blood sugar regulation:

• PCOS: Insulin resistance is a core mechanism in many individuals.

• Thyroid disorders: Hypothyroidism slows glucose clearance.

• Pre-diabetes or Type 2 diabetes: Impaired insulin signalling.

• Liver conditions: The liver regulates glucose release; dysfunction affects stability.

• Perimenopause: Changing oestrogen levels can reduce insulin sensitivity.

Certain medications can also impair insulin sensitivity.

Over long periods of time, the above factors can lead to insulin resistance which affects blood glucose regulation and has other detrimental metabolic effects. Insulin is the hormone that moves glucose from your bloodstream into your cells. When your cells become less responsive to insulin, your body must produce more of it to get the same effect. Over time, this leads to:

• Higher fasting glucose levels

• Higher levels of circulating insulin

• Higher post-meal spikes

• Difficulty maintaining stable energy and appetite

Common drivers of insulin resistance include PCOS, chronic inflammation, excess visceral fat, sedentary lifestyle, high refined carbohydrate intake, and disrupted sleep.

You’ve heard it before, “eat balanced meals”. I know it sounds boring but it really is one of the most underrated nutrition habits you can do for your health. Eating a balanced meal which contains a protein source, fibre and/or healthy fats can slow down digestion and reduce the rate at which glucose is released into our blood. Fibre (especially soluble fibre) is fantastic at doing this, while also nourishing your gut microbiota.

Aim for ~20–30g protein per meal and include vegetables, legumes, or whole grains for fibre. Bonus points for a source of healthy fats (avocado, olive oil, oily fish, nuts, seeds).

The same principle applies if you’re a snacker or have a sweet tooth. Try to choose snacks that contain either some protein, fibre or healthy fats. In addition to this, try not to graze all day long on snacks (if you’re always hungry you may not be eating enough in your main meals). Lastly, try to avoid or reduce evening snacking after 8/9pm, and be aware of how your snacking and grazing habits may be contributing to your overall calorie intake. Here are 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% +

• Mini protein cheese bits (e.g. babybel)

• Piece of fruit with 1 teaspoon of nut butter or some nuts

• Lentil rice cake or seeded cracker with cottage cheese

• Mini home made overnight oat pot

• Mini home made chia pudding pot

A 10–15 minute walk after a meal can significantly improve the uptake of glucose from our blood by our muscles. Remember – our muscles act like a sponge for glucose, the more you use them the more you can support your blood glucose levels. If it’s dark and rainy outside and you don’t want to go on a walk, how about a dance around the kitchen or some air squats?

Don’t underestimate the power of a good night’s sleep. Disrupted, poor and short sleep can make our blood glucose levels more unstable the next day. Frustratingly, you’ll also be more likely to crave sugar and carbohydrates, feel more fatigued and have higher cortisol.

Cortisol raises blood glucose by mobilising stored energy. This response is very helpful in emergencies (and has allowed humans to survive and evolve thus far). But today, this cortisol response is unhelpful when triggered by inbox alerts, doom scrolling or a bad day at work. Daily tools like breathwork, boundaries, nature walks, nervous system regulation activities or simply taking proper breaks can meaningfully reduce cortisol and stress.

Carbohydrates often all get lumped in the same category with a bad rep. However, whole-food sources of carbohydrates such as oats, quinoa, potato, squash, lentils, beans, fruit, root vegetables – come packaged with fibre, micronutrients and a slower digestion rate.

Refined, simple carbohydrates on the other hand digest rapidly and tend to create larger swings in blood glucose. These carbohydrates are also very easy to overeat on without actually filling us up or providing nutrients. This includes foods like white breads, pastries, cookies, cakes, sweets, chocolate, and high sugar drinks.

Remember – the aim is always reduction, not restriction.

Blood sugar management is not a fad; it’s a foundational pillar of hormonal health, energy regulation, appetite control, and long-term metabolic wellbeing.

Of course, blood sugar balance is not the whole story of women’s health, but it is one of the simplest, most empowering tools you can use to feel more energised, more stable, and more in sync with your hormones.

Remember – you don’t need to fear carbohydrates or live in fear of spikes. Normal physiology includes variation, peaks and dips, ebbs and flows…

What matters most is having consistent, balanced habits such as balanced nutrient-rich meals, fibre, movement, sleep, stress regulation, and an overall pattern that supports, not restricts, your life.

If you’re looking to support your blood sugar balance alongside these lifestyle foundations, our Metabolism supplement may be a helpful addition to your routine.
👉 https://www.myovacare.com/products/metabolism

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making changes to your diet, lifestyle, or supplement routine, especially if you have a medical condition or are taking medication.

Claire Johnson is a Clinical Nutritionist specialising in women’s hormone health, metabolic health, and blood sugar balance. Through evidence-based nutrition and lifestyle strategies, she supports women to better understand their physiology and build sustainable habits that support long-term wellbeing. You can find her at @claire_womenshealthnutrition.