Cravings and Perimenopause
Many women find that their appetite increases during perimenopause and they struggle with cravings for sweet treats.
If you’ve had cravings before you might find they are getting worse as you pass through the menopause transition.
It can be a frustrating as our body shape changes from a pear to more of an apple shape and weight becomes difficult to manage.
Restrictive diets and dramatically reducing calories can eventually make it almost impossible to resist the temptation of sweet treats.
Choosing the best nutrition for you that fits in with your lifestyle can help to support you through the menopause so you feel fitter, happier and in control of your cravings and appetite.
Here are a few reasons why we get more cravings at this time in our lives and what you can do about it:
Meal Balance
As oestrogen declines we become less efficient at metabolising carbohydrates. If meals don’t have the right proportion and / or type of macro nutrients you might feel hungry quite soon after eating which will exacerbate sweet cravings.
Always include a serving of protein and fill your plate with brightly coloured vegetables
Sugar Rollercoaster
It’s easy to fall into the habit of reaching for a coffee, biscuit, pastry etc when we’re tired. The problem is that the ‘high’ after eating these foods is followed by a ‘low’ in blood glucose and energy. The brain’s message to eat something sweet to raise blood glucose after the crash is hard to resist.
Avoid refined carbohydrates and sugar, choose protein rich snacks and fibre rich foods.
Mood Boost
The menopause transition can be an emotional time, situations that you would usually sail through might become more difficult or very irritating! Oestrogen impacts neurotransmitters such as dopamine and serotonin and a sugary snack provides a nice serotonin pick me up! Unfortunately the nice feeling doesn’t last and the consequent dip in blood sugar leads to more cravings!
Keep a supply of healthy snacks on hand for when you need a lift – almonds and dark chocolate are my favourite option.
Poor Sleep
Night sweats, hot flushes and night time waking are a common symptom of perimenopause. Sleep deprivation has been shown to increase hunger levels and the desire for sugary carbohydrate rich foods.
Be strict with your sleep hygiene – e.g. no screen time before bed, limit alcohol and avoid late in the evening, no caffeine after lunch time – a magnesium supplement may also help.
Low Energy
The dramatic fluctuations and decline in oestrogen can impact the balance of other hormones that are responsible for our energy and focus. Add this to poor sleep, hot flushes and low moods it’s no wonder that we feel we need a sweet treat!
Include nutrients that help to support energy such as B vitamins and magnesium
Stress
During the menopause transition our resilience to stress declines. Stress, anxiety or just have a busy life elevates cortisol levels which impacts appetite, hunger, self regulation and increases cravings for salty or sugary food.
Choose a non-food related way to relax –walking, yoga, reading or a bath
If you would like some personalise advice on how nutrition could help to support you through the menopause transition - please get in contact. I have a 30 Day programme that will help you to introduce easy changes into your diet so you feel more energised and in control of your weight.
In the meantime please download my free eBook - MEAL PLANNING FOR MENOPAUSE