Hot Flash After Eating Sugar: Is There a Connection?

Most of us love an occasional sweet treat. And most of us are mindful to some extent about the amount of sugar we intake. We know about the links between excess sugar intake and Type-2 diabetes, heart disease, and inflammation. 

But, even still, sugar can surprise you! Did you know there’s also a link between high blood sugar and hot flashes? Well, you’re about to learn all about it…

What Are Hot Flashes and Night Sweats?

Hot flashes and night sweats are common symptoms experienced by individuals, primarily women, during perimenopause and menopause. They are characterized by sudden feelings of intense heat and a rapid increase in body temperature, often accompanied by sweating. These episodes can vary in duration and frequency and may disrupt sleep patterns and daily activities.

Hot flashes typically begin as a sudden sensation of heat that spreads across the face and upper body. This warmth may be accompanied by flushing of the skin, redness, and perspiration. Some people may also experience a rapid heartbeat, chills, or a feeling of anxiety or unease. The intensity and frequency of hot flashes can vary from person to person.

Night sweats, as the name suggests, are episodes of excessive sweating during sleep. They are essentially hot flashes that occur at night and can lead to drenched pajamas, bedding, and disrupted sleep. Night sweats can be particularly upsetting, as they can interfere with sleep quality and result in fatigue and daytime drowsiness.

Both hot flashes and night sweats are associated with hormonal changes that occur during perimenopause. Fluctuations in estrogen levels, along with changes in other hormones, are believed to disrupt the body's temperature regulation system, leading to the sudden onset of hot flashes and night sweats. While menopause is the most common cause, these symptoms can also be experienced by men and women undergoing certain medical treatments or experiencing hormonal imbalances for other reasons.

Does Eating Sugar Cause Hot Flashes?

According to one 2012 study in the Journal of Clinical Endocrinology & Metabolism, women with higher blood sugar levels had more frequent hot flashes. However, it’s worth noting that the exact cause of hot flashes during perimenopause is not fully understood and the role of sugar/glucose levels may not paint a full picture for every case.

Hot flash triggers will vary from person to person. Other common triggers include: 

• Spicy foods
• Hot beverages
• Alcohol, caffeine
• Smoking

However, if you notice a correlation between eating sugary foods and hot flashes, you can certainly try moderating or decreasing your sugar intake (there would be other positive health benefits too! We’ll go into that later.)

The common explanation for hot flashes is fluctuating hormone levels. Perimenopause is characterized by hormonal fluctuations, particularly a decline in estrogen levels. These hormonal changes are believed to disrupt the body's thermoregulatory system, which is responsible for maintaining a stable body temperature.

The hypothalamus, a region in the brain, plays a crucial role in regulating body temperature. Estrogen is known to influence the hypothalamus, and the decline in estrogen levels during perimenopause can affect the hypothalamus's function. This disruption can lead to the hypothalamus perceiving an increase in body temperature when there isn't one, triggering a hot flash.

It's worth noting that while hot flashes are most commonly associated with perimenopause and menopause, they can also be caused by other factors such as certain medications, thyroid disorders, stress, anxiety, or certain lifestyle factors. If you are experiencing bothersome hot flashes, we advise consulting with a healthcare professional who can provide guidance, support, and potential treatment options tailored to your specific situation.

A Connection Between Blood Glucose Levels and Hot Flashes

According to a 2007 paper published in the Journal for Obstetrics Gynecology Neonatal Nursing, hot flash frequency decrease when blood glucose levels were in the higher normal range, but more hot flashes occur when blood glucose levels are low. 

Based on this, interventions that aim to stabilize blood glucose levels may be effective in reducing hot flashes during menopause. Strategies for managing diet, which are similar to those used for individuals with diabetes, such as having small frequent meals and selecting nutrient-rich foods for meals and snacks, could be helpful. 

Exercise's impact on blood glucose levels may also contribute to stabilizing blood glucose, but more research is needed in this area. Although further study is required, these findings offer initial evidence for the potential development of hot flash treatments focused on modifying the diet as an alternative or additional approach to hormone therapy.

How Can You Manage Your Sugar Levels?

Reducing or eliminating sugar intake is a complex dietary change to make. At first glance, you may think it amounts to reducing or eliminating desserts, sweet treats, and snacks. However, sugar has pervaded many more foodstuffs, often showing up on ingredient lists as maple syrup, coconut sugar, honey, date syrup, dextrose, barley malt, and agave are all sugars too. Dried fruits and juices are also loaded with sugar.

Of course, you can take a moderate approach and eliminate the obvious stuff like sugary drinks and desserts. But if you’re planning on taking a bigger stance against sugar, it’s probably worth chatting with a doctor or dietician, spending some time learning to read ingredient labels, and assessing what is realistic and sustainable for you and your diet and lifestyle. 

Let’s be blunt here: Sugar is tasty. There’s a reason we crave it. So it’s better to start with realistic goals that you can sustain than aim for puritanical extremes. (Of course, if you need to give up sugar for medical reasons, you may have less flexibility, but that would be a medical diet).

What Are Some Other Benefits of a Reduced Sugar Diet?

That said, eliminating sugar has benefits that reach beyond the possibility of reduced perimenopause/menopause symptoms. Here are some other potential benefits:

Weight Management

Sugar is a concentrated source of calories with little nutritional value. By cutting back on sugar, you can reduce your overall calorie intake, which can help with weight management and potentially lead to weight loss.

Improved Dental Health

Sugar is a major contributor to tooth decay and cavities. By reducing your sugar consumption, particularly sugary drinks, and snacks, you can help protect your teeth and maintain better oral health.

Balanced Blood Sugar Levels

Consuming excessive amounts of sugar, especially refined sugars and high-glycemic foods, can lead to spikes in blood sugar levels followed by crashes when blood glucose falls. By reducing sugar intake, you can help stabilize your blood sugar levels and avoid energy crashes and mood swings.

Reduced Risk of Chronic Diseases

High sugar consumption has been linked to an increased risk of chronic health conditions, including obesity, type 2 diabetes, heart disease, and certain types of cancer. By reducing sugar intake, you can potentially lower your risk of developing these conditions.

Some Other Suggestions for Managing Hot Flashes

While it's not possible to completely eliminate hot flashes, there are several strategies you can try to reduce their severity or frequency. Here are some suggestions:

Dress in Layers

Wear lightweight, breathable clothing made from natural fibers such as cotton or linen. Dressing in layers allows you to remove clothing as needed when a hot flash occurs.

Manage Your Stress Levels

Stress can trigger or worsen hot flashes. Practice stress-reduction techniques such as deep breathing exercises, meditation, yoga, or engaging in activities you enjoy.

Stay Cool

Keep your environment cool by using fans, air conditioning, or keeping windows open. Use a portable fan or carry a handheld fan to use during hot flashes.

Avoid Food & Drink Triggers

Identify any triggers that worsen your hot flashes and try to avoid them. Common triggers include spicy foods, hot beverages, alcohol, caffeine, and smoking. As we’ve discussed here, sugar may also be on this list!

Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Some women find that sipping cold water during a hot flash can help alleviate the sensation of heat.

Maintain a Healthy Weight

Some studies suggest that maintaining a healthy weight can help reduce the severity of hot flashes. Regular exercise and a balanced diet can contribute to overall well-being during perimenopause.

Discuss Hormone Therapy With Your Healthcare Provider

If your hot flashes are severe and significantly affect your quality of life, you can discuss hormone replacement therapy options with your healthcare provider. Hormone therapy involves taking medications that contain estrogen or a combination of estrogen and progestin to help alleviate menopausal symptoms. However, hormone therapy may not be suitable for everyone, so it's important to discuss the potential risks and benefits with your healthcare provider.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.