Why Blood Sugar Balance Matters After 50
- Janice Tracey
- Apr 18
- 3 min read
Why Blood Sugar Balance Matters (Even If You Don’t Have Diabetes) And why it could be the missing link in your energy, weight, and brain health after 50
When we hear the words blood sugar, most of us immediately think of diabetes. If that’s not something you’re dealing with, it’s easy to tune out.
But here’s the thing: steady blood sugar is important for every woman over 50—not just for those diagnosed with diabetes or prediabetes. In fact, keeping your blood sugar balanced could be the secret weapon in your health toolkit—supporting everything from energy and sleep to hormones, weight, and even brain function. Let’s dig into why.
The Blood Sugar Rollercoaster
As we head into midlife and menopause, our hormones shift—and with them, our sensitivity to insulin (the hormone that helps move sugar out of the blood and into our cells) naturally declines. This means we’re more prone to blood sugar spikes after eating, and more vulnerable to the crashes that follow.
My clients notice it as:
That afternoon slump where you could nap at your desk
A short fuse or sudden irritability when you’re hungry
Sugar cravings that hit hard after meals
Weight that seems to gather around the middle and won’t budge
Brain fog, forgetfulness, or low mood
And while these symptoms are common, they’re not inevitable. Often, they’re a sign that your blood sugar is swinging too high and dipping too low throughout the day.
What Does Blood Sugar Have to Do With Brain Health?
One of the lesser-known impacts of blood sugar imbalance is how it affects your brain.
Your brain runs on glucose, so it needs a steady supply to function well. But when blood sugar spikes sharply (say, after a high-carb or sugary snack), it triggers inflammation and oxidative stress—two processes that damage cells, including brain cells.
Over time, this can impact memory, concentration, and overall cognitive health. In fact, researchers are increasingly recognising a strong link between insulin resistance and dementia, especially Alzheimer’s disease—which is sometimes referred to as “type 3 diabetes.”
Women over 50 already face a higher risk of cognitive changes due to the drop in protective hormones like estrogen. Add unstable blood sugar into the mix, and those symptoms can worsen: more brain fog, irritability, poor sleep, and anxiety.
So while managing blood sugar is about helping you feel better today, it’s also a long-term investment in your brain health.
Small Shifts That Make a Big Difference
The good news? You don’t need to overhaul your life to start supporting better blood sugar balance. Just a few daily tweaks can help you feel more steady, focused, and energised.
Here are some of my favourites and ones that I found really worked in my last two weeks wearing a CGM (Continous Blood Glucouse Monitor.
Start the day with protein Swap out toast or cereal for eggs, Greek yogurt, a protein smoothie, or tofu scramble. This helps stabilise blood sugar from the get-go.
Pair carbs with fibre, fat, or protein Instead of eating carbs on their own (like a banana or slice of bread), add a handful of nuts, some hummus, or avocado to help slow the release of sugar into your bloodstream.
Don’t skip meals Skipping meals often backfires, leading to energy crashes and cravings. Aim for regular meals with good quality protein to keep things steady.
Move after meals A gentle 10–15 minute walk after eating can significantly reduce post-meal blood sugar spikes—and it supports digestion too.
Prioritise sleep Poor sleep makes blood sugar harder to manage the next day, and can increase cravings for sugary, starchy foods. Prioritising good sleep hygiene can really pay off.
What Next?
If you’ve been feeling off—whether it’s low energy, stubborn weight gain, erratic moods, or brain fog—it’s worth looking at your blood sugar balance. It’s often the quiet culprit behind many of the symptoms women over 50 chalk up to “just getting older.”
But this isn’t about restriction or perfection. It’s about nourishing your body in a way that helps you feel better—not just for now, but for the long run.
Want personalised support to get back in balance? My 1:1 programmes are designed to help you tune into your body, balance your blood sugar, and feel clear, calm, and in control again—without fads, calorie counting, or overwhelm.
📅 Click here to book a free discovery call and let’s chat about what’s going on for you—and how I can help.