One of the most important guiding nutrition principles for peri and menopause women is learning how to balance blood sugars in your blood.
And that’s because when you have highs and lows in your blood sugars, it disrupts your hormones big time. High and unstable glucose levels and high insulin levels make the menopause feel worse. It can really take its toll of your mood, sleep, and ability to lose weight. It can also cause food cravings and fatigue.
But with all the jubilee celebrations just around the corner and tea parties galore, how is it possible not to fall into the blood sugar roller coaster trap?
Here are my top tips for a happy and healthy Jubilee weekend
If you know that you are in for a busy day of eating sugary snacks, start the day with a savoury breakfast to stabilise your blood sugars and reduce cravings for sweet foods later. Eggs and avocado on wholemeal toast, or a salmon and spinach omelette are good options.
Don’t turn up to any party with an empty stomach and then start eating a load of sugar. This will lead to a massive glucose spike. But if you have eaten a meal with a good amount of protein, fat, and fibre, before you leave the house, you are less likely to get the spike and subsequent cravings and dips in energy etc
Have a teaspoon of apple cider vinegar with water 10 mins before you eat. This is a brilliant way to reduce glucose spikes. Vinegar increases the speed in which your muscles soak up glucose after you eat. And without glucose spikes, the cravings reduce. You can even do this after a sugary snack to flatten the spike.
Another good hack is to always have a vegetable starter. So simple to do and so effective when it comes to reducing those blood sugar highs and lows
It is probably inevitable that you are going to overindulge at some point this weekend. It’s not often that we get 4 days of celebrations!
So, whenever you eat sugar / refined carbs in the form of cakes, biscuits, and sandwiches, soften the blow by thinking about how you are going to “dress them up”. Always try and include some healthy fats, protein, and fibre every time you eat. Even a few nuts alongside a piece of cake will help reduce the spike.
And if you do get a little carried away, don’t panic! After all it is a celebratory weekend for all. If you want to reduce the impact, go for a walk, and keep active, so that the glucose is used by your muscles for energy.
And just make sure that you include protein, fat and fibre in your next meal.
A Jubilee egg and spoon race anyone?
If after all the celebrations, you feel it’s time to get your health on track, why not download my menopause starter kit?