Menopause and Hunger: Understanding the Link and How Nutrition Can Help
As we age our muscle mass and metabolism decrease so we don’t need as much fuel to maintain weight. It does seem rather cruel that alongside this our appetite can increase making it easier to eat more than we require.
It’s a symptom that you might not have noticed until you think about it.
Maybe your meals just don’t seem as satisfying?
Some women find that they are hungry quite soon after eating or crave sweet treats after eating or at random times during the day.
Understanding why you are feeling more hungry can help you to make more informed decisions around food and support your body through the challenge of the menopause!
Why Do We Feel More Hungry During Menopause?
Hunger Hormones
Ghrelin and leptin control the signals that tell our body whether we are hungry or satiated.
Ghrelin is produced and released mainly by the stomach and stimulates food intake. Leptin is released by the fat cells and suppresses appetite.
Studies suggest that the decline in oestrogen during the menopause transition may cause an increase in ghrelin levels and a decrease in leptin. This is one reason why appetite levels may fluctuate during perimenopause.
Stress Hormones
The release of the stress hormone cortisol increases appetite, particularly for carbohydrate rich or sugary foods. As we are not as good at managing cortisol during menopause the body demands sugar for a quick fix, it can be easy to end up on a cycle of high and low blood glucose with further disrupts hunger levels.
Blood Sugar Balance
The decline in oestrogen impacts how the body metabolises carbohydrates making it more difficult to keep blood glucose balanced. Fluctuations can cause cravings and increase hunger.
Poor Sleep
Disrupted sleep is a common symptom of menopause and lack of quality sleep increases levels of the hunger hormone ghrelin and decreases the satiety hormone leptin, leading to increased hunger and overeating.
Fatigue
Feeling tired all of the time is another typical menopausal symptom and when energy levels are low the body will search for an easy fix. This is when you might feel a craving for a carbohydrate rich snack!
Anxiety
The drop in oestrogen can cause a reduction in serotonin levels which contributes to increased irritability, anxiety and sadness. The brain tells us to eat something sweet to temporarily improve mood, unfortunately the craving is followed by a sugar crash leaving us feeling worse.
Nutrient Deficiency
Various macro and micro nutrients help to regulate appetite, for example a deficiency in protein can reduce leptin levels and low fibre reduces ghrelin levels both of which can lead to an increase in hunger. Specific nutrients such as B12 and iron are important for energy production and if they are low the body tries to obtain more energy by increasing appetite.
How Nutrition Can Help
Increase Fibre Intake
Fibre promotes feelings of fullness and helps regulate appetite. Try incorporating fruits, vegetables, whole grains, and legumes. This can be as simple as adding a serving of berries to breakfast, snacking on carrots and hummus in the afternoon, or swapping refined grains for whole grains at meals.
Include Regular Protein
Protein is helps regulate appetite and promote feelings of fullness. Add a source of protein to every meal and snack such as eggs, fish, chicken, tofu, or legumes.
Stay hydrated
Dehydration can sometimes be mistaken for hunger. Make this a habit of carrying a water bottle, setting reminders to drink water throughout the day or infusing water with fruit or herbs to make it more appealing.
Managing nutrition during the menopause transition can be a complex process. If you need support I will work with you to develop a customised eating plan that will combat and ease those unpleasant symptoms so you start feeling like you again! Get In Touch