If you’ve ever felt a mid-morning crash, intense afternoon cravings, or found yourself hangry for no good reason—blood sugar imbalance could be the reason.
And here’s the thing: you don’t have to be diabetic or pre-diabetic for blood sugar to impact how you feel every day. In fact, many women in their 30s, 40s, and beyond deal with blood sugar swings without realizing that’s what’s behind the mood swings, stubborn weight gain, or energy dips.
Let’s break it down in simple terms—because once you understand what blood sugar balance is, you’ll know how to feel better with just a few small shifts.
What Is Blood Sugar Balance?
Blood sugar (aka glucose) is your body’s main source of energy. It comes from the food you eat—especially carbs and sugar.
The term “blood sugar balance” is a casual way of referring to keeping your blood glucose levels stable.
For most people, a healthy fasting blood sugar range is typically between 70–110 mg/dL.
You can test your fasting blood sugar at home using a simple finger-prick glucometer (available at most drugstores), by using a continuous glucose monitor (CGM), or with the guidance of your healthcare provider. As a certified health coach, I offer general wellness guidance—these are educational insights, not medical advice. Always consult your doctor for personalized recommendations.
Your body is constantly working to keep your blood sugar in a healthy range. When it’s balanced, you feel steady, clear-headed, and energized. When it’s not, you might feel like you’re on a rollercoaster.
The goal isn’t to avoid sugar or carbs completely (please don’t!). It’s to support your body in processing those foods in a way that keeps your energy and hormones steady throughout the day.
Why It Matters for Women Over 35
While balanced blood sugar is important at every age, once we hit our mid-30s and beyond, blood sugar balance becomes even more critical. Here’s why:
1. Hormones start shifting.
Estrogen and progesterone begin to fluctuate, and those shifts make us more sensitive to blood sugar highs and lows. Hello perimenopause!
2. Metabolism slows down.
That doesn’t mean you’re “broken”—just that your body is more efficient and needs more intentional fuel to stay balanced.
3. Energy and focus become precious.
Balanced blood sugar helps you avoid that post-lunch slump, keep your mood steady, and stay productive through the day (without needing five snacks and two coffees).
How to Know if Your Blood Sugar Is Out of Whack
You might notice:
- Cravings for sugar or carbs, especially in the afternoon
- Energy crashes after meals
- Feeling tired but wired at night
- Mood swings or irritability between meals
- Difficulty losing weight, even when you’re “doing everything right”
If that’s you, don’t worry. Small changes make a big difference.
Simple Ways to Balance Your Blood Sugar Daily
Here’s where it gets actionable (and doable!):
- Add protein to every meal. Aim for at least 20–30g, especially in the morning. See 20 Ideas for a High-Protein Breakfast for ideas!
- Start the day savory. Skip the sweet breakfast and go for something savory with protein and fat.
- Pair your carbs. Don’t eat carbs alone—pair them with protein, fiber, or healthy fat to slow down the glucose spike.
- Eat real meals. Snacking all day keeps insulin high. Try to eat balanced meals and give your body breaks in between. Check out over 500 free recipes in my Recipe Index for ideas!
- Consider meal prep. Meal prep can help you eat healthier because you always have fresh, real food on hand. Meal prepping doesn’t have to be overwhelming or expensive; check out 45 Ideas for Healthy Meal Prep here.
- Stay hydrated and move. Water + light movement (like a 10-minute walk after meals) does wonders for blood sugar and digestion.
- Keep learning: Grab a copy of my book, The Health Habit, on Amazon on wherever you get your books for more education & inspiration to create a healthy lifestyle that works for you.
The Bottom Line
Blood sugar balance isn’t about restriction—it’s about supporting your overall health. It’s one of the most powerful ways to feel better, think clearer, and nourish your body—especially as your hormones change.
If you’re over 35 and want more energy, fewer cravings, and a better mood and metabolism, start with blood sugar. It’s a foundational piece of the wellness puzzle.
Please note: This post offers general recommendations meant for educational purposes only—always consult your healthcare provider for personalized medical advice.
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Cheers!
