The Ultimate Guide to Managing Sugar Cravings during Menopause

Many women notice that they experience sugar cravings in the menopause years. They ask many questions about why it happens, they wonder if it is menopause that causes it and they want to know how to stop sugar cravings. Is this you? Read on to learn more.

Does menopause cause sugar cravings?

There are many complex changes happening in the body during the perimenopause years, which are mainly driven by a variety of hormones, but we must not forget the lifestyle element that contributes to our experience. A complex interplay of different hormonal changes combined with symptoms, sleep deprivation and increased stress levels can lead to sugar cravings.

Our hunger and feelings of fullness are regulated by our appetite hormones, and oestrogen is thought to dampen our appetite by its actions on the appetite hormones. Ghrelin is our hunger hormone produced in our gut that sends a message to our brain when our stomach is empty and it’s time to eat. In perimenopause, ghrelin levels are higher, making us feel hungrier which often leads to sugar cravings.

Leptin is our fullness hormone, produced in our fat cells, signalling the brain when we are full. Leptin decreases in perimenopause, making it difficult for us to know when we have had enough to eat. Oestrogen decline is closely linked to the changing levels of both ghrelin and leptin, which also help regulate metabolism and weight. Combine this with disrupted sleep hormones, higher levels of stress hormones and menopause symptoms, you can start to see how complex the hormonal landscape is and why sugar cravings exist.

When we are tired we tend to reach for food to combat the fatigue, and that usually includes ultra processed foods that are high in sugar, and also a coffee in the hope that it will wake us up. Our insulin levels will spike to move the sugar out of our blood and into our muscles and liver, but the decline in oestrogen means that insulin can’t do its job properly. We may also have more chronic stress, which means our stress hormone cortisol (coffee increases this too) is adding to us feeling hungry, another reason to eat high sugar foods for energy, which further impacts on insulin’s ability to do its job.

So, you may now be thinking,

“What hope have I got?

What can I do about sugar cravings with all the hormonal disruptions?”

How to manage sugar cravings in menopause

Menopause management requires a holistic approach based on the awareness and knowledge of what is actually going on with your hormones. Our lifestyle choices play an integral part in managing sugar cravings in menopause. Dieting and restriction are not the answer, and neither is smashing it out at the gym. A slow and gentle approach is needed as our physiology is changing. Taking into account the symptoms you may be experiencing along with the increased lack of sleep and stress, the food choices and how you move your body are imperative to combating sugar cravings and learning how to manage them.

Nutrition

The Mediterranean diet is recommended for menopause health and it will help with curbing sugar cravings as it is high in fibre, provides protein, healthy fats and complex carbohydrates. Make sure you are drinking enough water as hydration is very important (especially if you are experiencing hot flushes and night sweats). Eat your 5 servings of vegetables and 2 servings of fruit daily, as they provide high nutrition and low energy (calories/kilojoules).

Sleep

Inadequate sleep will see you reaching for the high sugar foods to fight fatigue. In order to get a good night’s sleep, be sure to have a night time routine that supports your sleep hormones, melatonin and cortisol. Dim the lights at night and reduce screen time to help increase melatonin production. In the morning, try to get sunlight in your eyes within the first hour of waking to help regulate your sleep-wake cycle.

Stress

Chronic stress means that cortisol is high, which has an impact on your appetite hormones, ghrelin and leptin, which fuels sugar cravings further. This can cause metabolism changes (slower) and weight gain, as your appetite regulation is further disrupted resulting in you eating more high sugar , energy dense foods. Identify what is causing stress in your life and write a list of ways that you can manage your stress. If journaling and meditation is appealing to you, it can be a wonderful way to offload stress and calm your nervous system.

Move

Often when we have sugar cravings we aren’t actually hungry. It can be a good time to go for a walk, do some stretching or some other type of movement. It can be a good test to recognise whether you actually want the high sugar food, or whether your body needs movement. Moving often also helps preserve our muscles which further helps our metabolism to function at its best.

Sugar cravings are common in the menopause years which are driven by a combination of the hormonal changes experienced and the lifestyle choices we make. Awareness is key along with habit changes, which will help you manage your menopause experience.

Are you needing help with your menopause experience?

Book a Discovery Call to learn more.