Sugar, Hormones, and our period
- France-Emmanuelle Adil
- Apr 3
- 4 min read
Sugar is a powerful substance that significantly impacts our bodies.
I had an intense reliance on sugar for much of my life, from my teenage years until my mid-thirties. I relied on sugar for emotional comfort, unaware of the damage it was causing my body. As a result, I suffered from severe period pain from my very first cycle until my mid-thirties. I frequently missed school, struggled with brain fog that affected my work, and constantly felt drained of energy.
The biggest challenge is that it has become increasingly difficult to avoid in our food. The food industry has been adding sugar to processed foods for years, often without us realizing it.
The issue is that sugar profoundly affects our hormones, and our bodies aren’t designed to consume it in such large quantities. In Western diets, sugar intake has reached unprecedented levels, leading to hormonal imbalances and triggering inflammatory pathways in the body.
The Impact of Sugar on Hormones
Previously, I discussed two key hormones: cortisol and insulin. Cortisol is our stress hormone, while insulin regulates blood sugar levels. These two hormones are closely linked—when one rises, the other follows. This mechanism, known as the fight-or-flight response, is activated in stressful situations. When cortisol increases, it releases sugar into the bloodstream to provide energy for a quick response. As a result, insulin levels spike to bring blood sugar levels back down.
Consistently high blood sugar levels can lead to severe health issues, including diabetes, obesity, cardiovascular disease, and chronic inflammation.
Physical Effects of Sugar Spikes
After consuming a sugary meal or snack, you may experience a brief energy boost, only to crash within a couple of hours. This cycle of energy highs and lows can persist for years, straining the body. It can cause stress, mood swings, fatigue, and sleep disturbances due to elevated cortisol levels, which perpetuate the fight-or-flight response.
Even if you don’t have diabetes, it’s essential to be mindful of sugar consumption.
Sugar and Inflammation
Research links high sugar intake to inflammatory diseases beyond diabetes and obesity. Conditions like multiple sclerosis and inflammatory bowel disease (IBD) have been associated with excessive sugar consumption (source).
Eliminating sugar has been shown to alleviate symptoms of endometriosis and reduce inflammation. Studies indicate that individuals with multiple sclerosis experience a better quality of life when following a controlled sugar diet.
How Your Menstrual Cycle Signals an Issue
While sugar’s effects may not always present as obvious symptoms, certain menstrual issues can be indicators of an imbalance. If you experience severe cramps, heavy bleeding, irregular periods, spotting, or intense premenstrual symptoms (PMS) two weeks before menstruation, sugar intake may be a contributing factor.
Personally, when I notice increased PMS or cramping, I reflect on my diet by asking:
How have I felt emotionally? Do I rely on sugar for comfort?
What did I eat throughout the month?
How frequently did I consume sugar?
Being honest about our dietary habits is the first step toward making positive changes.
The Benefits of Balanced Blood Sugar
Maintaining stable blood sugar levels provides numerous benefits:
Consistent energy levels without crashes
Improved focus and reduced brain fog
More stable moods, with fewer emotional fluctuations
Enhanced physical performance and better sleep quality
While sugar is enjoyable in the moment, its long-term effects on our health and daily well-being can be detrimental.
My Journey to Reducing Sugar
I have a major sweet tooth and love chocolate, cookies, and sugary drinks. However, I realized my diet was heavily reliant on sugar. I took an honest look at my habits, which included:
Drinking iced tea daily
Eating chocolate every day
Consuming an entire pack of cookies in one sitting
Regularly eating processed foods
To reduce my sugar intake, I made gradual changes:
Cut back on processed foods by planning and cooking whole foods most days
Replaced chocolate and cookies with fruits and nuts
Swapped bread for rice cakes and non-wheat alternatives (without added sugar)
Replaced sugary drinks with herbal teas like chamomile (for relaxation) and ginger (for energy)
Used natural sweeteners like maple syrup or agave instead of refined sugar
This transition didn’t happen overnight, but over time, I reached a point where I rarely consume refined sugar. Now, I enjoy a treat once or twice a week without it affecting my health or menstrual cycle.
Long-Term Changes
Over time, my sugar cravings have diminished, and I no longer feel the need for daily sugar intake. My energy is more stable, I sleep better, and I recover faster after exercise.
Aside from refined sugar, other foods like white wheat products, corn, and some legumes can also cause blood sugar spikes. If you're looking to further stabilize your blood sugar levels, identifying these triggers can be helpful.
The Key to Lasting Change
Success in reducing sugar—and any lifestyle change—comes from consistency and patience. It’s not about perfection but progress. Like building any habit—whether working out or learning a new skill—consistency matters more than perfection.
A slip-up doesn’t mean failure; it’s part of the journey. The habits you build over time will become your new normal.
Even if you have a month where you consume more sugar, it doesn’t erase the progress you’ve made. Your body adapts, making it easier to return to healthier habits. Self-compassion and recognizing your progress are crucial to avoiding self-sabotage.
Have you tried cutting back on sugar? What changes have you noticed? How your period changed? Share your experiences—I’d love to hear them!
❤️
France
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