You know those “things I do to balance my hormones” videos — green juices, cold plunges, an hour of breathwork in a perfectly styled kitchen? This isn’t that. Instead, I’m sharing 3 simple nutrition habits that genuinely support hormone balance and blood sugar stability in menopause.
Prefer to watch instead? Here’s the full video:
3 Simple Nutrition Habits to support menopause
Here is the:
No-fluff
No complicated routines.
No extra hours in your day….
routine that you need for better hormonal health after 40.
We are focusing on blood sugar balance, as that is the foundation of hormonal health in menopause.
Read the first blog in this series: Why Your Menopause Diet Isn’t Working (And What to Do Instead)
Tip number 1: Eat a protein-rich breakfast
Most women I speak to think they are eating enough protein, but when I dig a little deeper, they are not even coming close to their daily protein requirement and they certainly aren’t eating a protein-rich breakfast.
When we focus on blood sugar, we must ensure we eat adequate amounts of protein at every meal.
And this is because protein slows down how quickly we absorb carbohydrates, acting as a buffer against sharp glucose spikes. Without protein, your blood sugar rises quickly and then crashes — leading to cravings, energy dips and mood swings.
But more than that, protein helps to balance our hunger hormones leptin and ghrelin, ensuring we get the message we have had enough to eat and feel satiated – leading to less sugar cravings and less mindless over-eating.
But why protein at breakfast? Studies show that a higher-protein breakfast improves blood sugar control for the rest of the day and reduces later cravings.
How much protein do women over 40 really need?
Most women over 40 need more protein than they realise. A good guideline is 1.2–1.5 grams of protein per kilogram of ideal body weight per day, which typically works out to around 25–35 grams per meal.
Adequate protein is essential in midlife because it helps preserve muscle mass — and muscle is critical for insulin sensitivity and metabolic health. As oestrogen declines, we naturally lose muscle more easily, which can slow metabolism and worsen blood sugar control.
Prioritising protein at each meal helps stabilise blood sugar, reduce cravings and support healthy body composition during menopause.
Tip number 2: Walking after meals
One of the best things you can do for blood sugar and hormonal health is walking, and more specifically, walking after meals.
Muscle contraction helps move glucose out of the bloodstream and improves insulin sensitivity. In the last blog (LINK), we talked about how, due to lower oestrogen levels, we are less receptive to the message of insulin. Being active is an easy way to improve insulin sensitivity.
After you eat, your blood sugar naturally rises, and if you sit still, your body has to work harder to bring it down.
Any movement that contracts muscles will reduce that load. Even a 10-minute walk after a meal can significantly reduce post-meal blood sugar spikes.
But as I said, any movement that contracts muscles will help, so if you prefer to dance around the kitchen whilst clearing up, that will work too!
Tip number 3: Apple cider vinegar
Vinegar has been shown to reduce post-meal glucose responses by slowing carbohydrate digestion and improving insulin sensitivity.
This can be particularly helpful before a carb-heavy meal.
I recommend apple cider vinegar because it helps with gut health.
Stomach acid naturally declines with age, which can impair protein digestion and nutrient absorption.
Apple cider vinegar can support stomach acid levels while also improving post-meal blood sugar control.
How to use it:
Mix 1 tablespoon in a small glass of water and drink before meals.
Rinse your mouth afterwards to protect tooth enamel.
Why These Habits Matter More Than You Think
These habits aren’t complicated.
But when you consistently:
- Eat enough protein
- Move after meals
- Support digestion
You stabilise blood sugar.
And when blood sugar stabilises, insulin and cortisol calm down — that’s when menopause symptoms start to shift.
Small changes, done consistently, make a real difference.
If you’d like to understand why blood sugar matters so much in menopause, start with:
- Why Your Menopause Diet Isn’t Working
- 3 Mistakes Women Over 40 Make That Wreck Their Hormones
If you’re not sure whether blood sugar is driving your symptoms, take my Hormone Health Quiz below.
