Why Does Skipping a Meal Keep My Blood Sugar High?

If you’re managing diabetes, especially as a woman over 40, you might assume that skipping a meal would lower your blood sugar. After all, less food means less glucose in the bloodstream, right? Surprisingly, many people find that skipping a meal does not lower blood sugar and may even cause it to rise. This can be confusing and frustrating, but understanding the physiological reasons behind it can help you better manage your condition.

The Role of the Liver in Blood Sugar Regulation

When you skip a meal, your body must find an alternative source of energy to keep functioning. One key player in this process is your liver. The liver stores glucose in the form of glycogen and releases it into the bloodstream when your blood sugar levels drop, such as during fasting or between meals.

However, in people with diabetes, this process doesn’t always work efficiently:

• Excess Glucose Release: The liver may release too much glucose into the bloodstream, especially if insulin resistance is present.
• Dawn Phenomenon: For some, skipping a meal may mimic the “dawn phenomenon,” where the liver releases glucose in the early morning hours, leading to higher blood sugar levels.

Reference:

• Cherrington, A. D. (1999). The role of hepatic glucose metabolism in the regulation of insulin sensitivity and blood sugar levels. Diabetes Care.

The Impact of Stress Hormones

Skipping meals can trigger stress hormones like cortisol and adrenaline. These hormones are part of your body’s “fight or flight” response and can cause the liver to release glucose as a way of providing energy for immediate use.

For women with diabetes, particularly those over 40, this response can be more pronounced due to:

1. Hormonal Changes: Perimenopause and menopause can exacerbate cortisol fluctuations, making blood sugar levels harder to predict.
2. Insulin Resistance: Elevated cortisol levels can worsen insulin resistance, reducing the body’s ability to use glucose effectively.

Reference:

• Guilliams, T. G. (2018). The role of cortisol and stress in diabetes management. Journal of Functional Medicine.

Why This Matters for Women Over 40

For women over 40 managing diabetes, skipping meals can be particularly problematic due to hormonal shifts and changes in metabolism. Here are some key considerations:

1. Slower Metabolism: Age-related metabolic changes can affect how quickly your body processes glucose.
2. Hormonal Imbalances: Fluctuations in estrogen and progesterone levels during perimenopause and menopause can impact insulin sensitivity and glucose regulation.
3. Increased Risk of Complications: Chronic high blood sugar levels can increase the risk of complications like cardiovascular disease, which women are already at greater risk for after menopause.

Reference:

• Peters, S. A., et al. (2014). Diabetes as a risk factor for cardiovascular disease in women compared with men. Diabetes Care.

The Functional Medicine Perspective

From a functional medicine standpoint, blood sugar stability is key to overall health. Skipping meals can disrupt this balance, leading to fluctuations that affect energy, mood, and long-term health.

Key Strategies:

1. Balanced Meals: Focus on meals that include a combination of protein, healthy fats, and fiber to stabilize blood sugar.

• Example: A spinach and avocado salad with grilled chicken and olive oil dressing.

1. Regular Eating Schedule: Eating every 3-5 hours can prevent the liver from overcompensating by releasing excess glucose.
2. Stress Management: Incorporate mindfulness techniques like deep breathing or yoga to lower cortisol levels and reduce glucose spikes.

Reference:

• Pizzorno, J. (2016). The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Use Are Destroying Our Health — and What We Can Do to Fix It.

Tips for Women with Diabetes

If skipping meals leads to high blood sugar, consider the following strategies:

1. Plan Ahead: Prepare snacks or small meals to avoid skipping altogether. Portable options like nuts, seeds, or a hard-boiled egg can help.
2. Monitor Your Blood Sugar: Keep a record of how your body responds to fasting or skipped meals and share this with your healthcare provider.
3. Stay Hydrated: Dehydration can exacerbate blood sugar fluctuations, so drink water consistently throughout the day.
4. Work with a Healthcare Professional: A dietitian or diabetes educator can help you develop a meal plan tailored to your needs.

Reference:

• American Diabetes Association (2021). Standards of Medical Care in Diabetes.

Conclusion

Skipping meals might seem like a way to lower blood sugar, but for many people with diabetes, it has the opposite effect. This is particularly true for women over 40, who face unique challenges due to hormonal changes and metabolic shifts. By understanding the underlying mechanisms—including the role of the liver and stress hormones—you can take proactive steps to manage your blood sugar effectively.

Focus on a balanced, regular eating schedule and incorporate strategies to manage stress and support hormonal health. By doing so, you’re not only managing your diabetes but also supporting your overall well-being.

References:

1. Cherrington, A. D. (1999). The role of hepatic glucose metabolism in the regulation of insulin sensitivity and blood sugar levels. Diabetes Care.
2. Guilliams, T. G. (2018). The role of cortisol and stress in diabetes management. Journal of Functional Medicine.
3. Peters, S. A., et al. (2014). Diabetes as a risk factor for cardiovascular disease in women compared with men. Diabetes Care.
4. Pizzorno, J. (2016). The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Use Are Destroying Our Health — and What We Can Do to Fix It.
5. American Diabetes Association (2021). Standards of Medical Care in Diabetes.