Blood Sugar, Hormones, and Your Menstrual Cycle
Did you know that blood sugar balance plays a critical role in your menstrual cycle and overall hormone health?
Blood glucose and insulin don’t just impact energy and metabolism—they directly influence ovarian function, ovulation, estrogen and progesterone balance, inflammation levels, and menstrual cycle symptoms.
When blood sugar and insulin remain chronically elevated, inflammation increases, blood flow is impaired, and hormonal signaling becomes disrupted. Over time, this creates a cascade of downstream effects that can impact everything from PMS and cramps to fertility and long-term metabolic health.
Blood Sugar 101: How Glucose and Insulin Work
Eating meals or snacks high in refined carbohydrates or sugar, especially when they’re not balanced with protein, fat, and fiber, can lead to blood sugar spikes (hyperglycemia).
In response, the pancreas releases insulin, a hormone that moves glucose from the bloodstream into the cells to be used for energy.
When blood sugar remains elevated frequently, insulin levels stay elevated as well. Over time, cells become less responsive to insulin, a condition known as insulin resistance.
What Is Insulin Resistance and Why Is It a Problem?
Insulin resistance is a pro-inflammatory state that affects nearly every system in the body, including reproductive health.
1. Blood Vessels and Circulation
Insulin resistance damages endothelial cells, which line the blood vessels and regulate:
Blood flow to tissues and organs
Blood pressure
Vessel dilation and constriction
Chronic inflammation increases the production of reactive oxygen species (ROS), which damage blood vessels and impair circulation.
Result: Poor blood flow, increased inflammation, and higher risk of cardiovascular disease, stroke, and type 2 diabetes.
2. Mitochondria and Energy Production
Mitochondria, the powerhouse of each cell, convert food into literal energy called ATP (Adenosine triphosphate).
Inflammation caused by elevated blood sugar and insulin create mitochondrial dysfunction.
Result: Low energy, fatigue, and reduced cellular resilience.
3. Ovarian Function
Did you know the ovaries contain the most mitochondria of any organ in the female body?
When mitochondrial dysfunction occurs, ovarian function is also affected. This means
Egg quality declines
Hormone production is disrupted
Ovulation is impaired
Blood Sugar and Menstrual Cycle Symptoms
Blood sugar impacts every stage of womanhood from puberty to perimenopause, and every menstrual cycle symptom in between.
Inflammation and impaired blood flow contribute to symptoms such as:
More intense menstrual cramps
Headaches and migraines
Hot flashes
Brain fog
Blood Sugar, Fertility, and Pregnancy
Chronically elevated blood glucose and insulin resistance are associated with increased risks such as:
Difficulty conceiving
Early miscarriage
Neural tube defects
Gestational diabetes
Preterm labor
Blood sugar balance is foundational for both fertility and healthy pregnancy outcomes.
Blood Sugar, Ovulation, and Hormone Production
Frequent blood sugar spikes and reduced insulin sensitivity often interfere with ovulation.
Ovulation is a key marker of hormonal health and overall health. It is the goal each cycle because consistent ovulation means your body is producing adequate hormones to release an egg.
Egg quality also matters, because a healthy egg leads to a healthier corpus luteum and more progesterone, which supports a smoother luteal phase.
The Blood Sugar–Hormone Connection
The ovaries have tons of insulin receptors because they require so much energy. Ovulating takes a lot of energy!
Here is how elevated blood sugar impacts the ovaries and hormone production.
Elevated blood sugar causes a surge of luteinizing hormone (LH) from the pituitary gland and elevated blood sugar also increases the power of LH on the ovaries.
As a result, the increase in LH causes the ovaries to make more androgens, like testosterone, than would typically be produced in a balanced blood sugar state.
Excess androgens cause insulin resistance.
Elevated insulin tells the liver to make less sex hormone binding globulin (SHBG) - a hormone that normally binds to excess androgens.
With more circulating insulin, LH, and androgens, symptoms like irregular cycles, oily skin, and rogue hairs on the face become prominent. Sometimes this even results in the development of Polycystic Ovary Syndrome (PCOS).
See how elevated blood sugar, insulin resistance, and excess androgens create a vicious cycle and hormonal chaos?!
The solution
So in order to get to the root, blood sugar balance must be the key focus for improving ovarian function and reducing excess androgen production.
Estrogen, Progesterone, and Blood Sugar Balance
Insulin resistance increases the conversion of androgens (testosterone and androstenedione) to estrogens (estradiol and estrone) in a process called aromatization.
With more estrogens circulating in the blood, estrogen dominance becomes a key issue.
Elevated estrogen:
Signals the brain to reduce follicle-stimulating hormone (FSH)
Prevents follicles from maturing
Disrupts ovulation
Reduces progesterone production
Without progesterone (thanks to disrupted ovulation and poor egg quality) to balance estrogen, symptoms of estrogen dominance emerge, including:
Migraines (especially in the luteal phase)
Severe PMS
Heavy or painful periods
Swelling and fluid retention
Worsened symptoms of endometriosis, adenomyosis, or fibroids
Inflammation, Pain, and the Menstrual Cycle
Inflammation amplifies pain throughout the cycle, including:
Headaches and migraines
Pelvic and back pain
Intense cramps
Ovulation pain
Elevated blood sugar damages blood vessels, reducing circulation to tissues and increasing pain sensitivity.
As menstruation approaches, the body releases prostaglandins to help shed the uterine lining and break down the corpus luteum. Some prostaglandins are pro-inflammatory, while others are anti-inflammatory.
When overall inflammation is high, the body produces more pro-inflammatory prostaglandins—leading to more intense menstrual pain and symptoms.
Blood Sugar Changes Throughout the Menstrual Cycle
Insulin sensitivity naturally shifts throughout the cycle due to estrogen and progesterone.
Follicular phase (first half of cycle): Higher insulin sensitivity due to estrogen
Luteal phase (second half of cycle): Lower insulin sensitivity due to progesterone
This is why many women experience:
Blood sugar swings
Mood changes
Increased hunger
Temporary weight fluctuations
The body increases energy storage and carbohydrate demand in preparation for a potential pregnancy.
Nutrition Strategies to Support Blood Sugar Balance
At the foundation, blood sugar balance comes back to:
Eating whole, nutrient-dense foods
Balancing macronutrients (protein, fats, and carbohydrates)
Eating regularly to avoid extreme blood sugar highs and lows
If you’re struggling with PMS, irregular cycles, hormone imbalances, or blood sugar swings, this is a sign your body is asking for deeper support.
As a certified nutritionist and women’s health coach, I help women restore blood sugar balance to support ovulation, hormone health, and more comfortable cycles without restriction or overwhelm.
If you’re ready to understand what your body needs, schedule a 1:1 coaching session with me! I’d love to be your partner in health!