Impacting as many as eight in 10 people, hot flushes are a symptom of menopause we could do without! Read on to discover some of the ways you can tackle them naturally, simply by reducing your sugar intake.

Menopause Awareness Month

October is Menopause Awareness Month; a month-long initiative aiming to break taboo and improve women’s health and wellbeing by raising awareness about the symptoms of menopause and the support options available. But tackling the stigma, raising awareness and having open discussions about menopause doesn’t have to be limited to October – it’s an all-year round, on-going conversation we can all have.

One of the most common symptoms of menopause are ‘hot flushes’, impacting as many as eight in 10 people. Hot flushes can come in the form of a sudden feeling of heat spreading through your body and face, sweating, a reddening of your chest, neck, face and head, changes in your mood and a lack of concentration.

Menopause and Sugar Levels

If you’re one of the many thousands of people who suffer with some, if not all of the symptoms of a hot flush, Registered Nutritionist and Author of Eating Well for Menopause, Dr Laura Wyness shares her expertise on root causes and dealing with triggers to improve your symptoms.

Dr Laura explains: “Hot flushes are the most commonly recognised menopause symptom affecting 80% of women. Research suggests that diets that are high in sugar and fat increase the risk and intensity of hot flashes and night sweats.

“A diet with lots of added sugar and refined carbohydrates (e.g. sweets, cakes and sugar-sweetened drinks) can lead to large fluctuations in blood sugar levels. Hormone changes during perimenopause make it harder for the body to control blood sugar levels.

“Having large fluctuations in blood sugar throughout the day can exacerbate a number of common menopause symptoms such as mood swings, anxiety, fatigue, weight and sleep quality.”

Many people experience a hot flush after eating sugar. So cutting back on sugar is a great way to curb many unpleasant symptoms of menopause. With that in mind, we’ve shared five simple ways to reduce your sugar intake, without having to cut it out of your diet all together.

Five Simple Ways to Reduce your Sugar Intake

Opt for Natural Sweeteners

Instead of refined sugars, try natural alternatives like honey or maple syrup in small amounts. These options still satisfy your sugar cravings but are less processed and have lower glycemic indexes.

Choose Whole Fruits Over Fruit Juices

While fruit juices are often high in sugar, whole fruits provide similar levels of sweetness along with fibre, which helps slow down the absorption of sugar into your bloodstream.

Read Labels and Choose Low-Sugar Options

Many packaged foods contain hidden sugars, so check labels for added sugars. Opt for low-sugar or unsweetened versions of items like yoghurt, sauces or cereal to significantly reduce your intake. In terms of ‘sugar-free’ or ‘low-calorie’ options, make sure you’re clued up on aspartame too.

Gradually Reduce Sugar in Recipes

When baking or cooking, try cutting the sugar in recipes by one-third or half. Often, you won’t notice a big difference, but you’ll be consuming much less sugar overall.

Swap Sugary Drinks for Infused Water

Replace sodas or sugary drinks with flavoured sparkling water or herbal teas. Try adding slices of fruit, such as lemon, berries, or cucumber to your water for a naturally sweet taste without added sugars.

Making just some of these small adjustments can help reduce sugar intake, which may help improve menopause symptoms and overall well-being. 

You can read more on healthy alternatives to sugar here – proving that you don’t need to restrict yourself completely and start banning your favourite foods just to cut back.