Menopause Ravenous Hunger: Hormones, Cravings, and How to Cope 

Why Does Menopause Trigger Increase Hunger

As you know, the hormonal imbalance is responsible for the irresistible cravings. 

A study of 94 perimenopausal women found that increased hunger often accompanied menopausal transition. These are due to various factors.

1. Hormonal Changes
Menopause leads to a decline in ovarian hormones, that is, oestrogen and progesterone. Oestrogen plays a significant role in appetite regulation. It influences the balance of hunger and satiety.

Ghrelin, also known as the ‘hunger hormone’, is responsible for increasing the appetite, whereas leptin, also known as the ‘satiety hormone’, signals fullness and helps regulate food intake. 

Reduced oestrogen levels during menopause raise the level of ghrelin and diminish the level of leptin, leading to increased feelings of hunger and reduced satisfaction after meals.

Chronic stress during menopause increases the level of cortisol in the body. As the cortisol level spikes up, the serotonin (happy hormone) level dips down. Elevated cortisol levels can cause cravings for sweet, salty and fatty foods. This leads to stress-induced eating, emotional eating or binge eating.

These hormonal imbalances make you crave carbs for a quick ‘feel good’ fix.

2. Insulin Resistance

Wondering why you’ve suddenly had a craving for chocolate cake in the middle of the night?

Menopause is associated with an increased risk of insulin resistance. It occurs when the body becomes less responsive to insulin (a hormone that is responsible for maintaining blood sugar levels).

Oestrogen helps regulate insulin sensitivity. When oestrogen levels drop, your body becomes more prone to insulin resistance, causing fluctuation in blood sugar levels.

These fluctuations lead to random cravings for sugary and carbohydrate-rich foods as your body needs quick energy.

3. Slow Metabolism

A lower metabolic rate can lead to increased cravings for multiple reasons, such as stress, calorie restriction and consuming unhealthy carbohydrates.

Common Types of Cravings During Menopause

Cravings during menopause are limitless. In a single day, you can find yourself reaching out to sweet, spicy, salt and sour food.

1. Sugar and Carbohydrates

Fluctuating blood sugar levels can lead to intense cravings for sugary food or simple carbs. 

Your eyes always land upon chocolates or sweets nearby; sometimes, you settle for a spoonful of sugar. These cravings are your body’s way of compensating for uneven blood sugar and low energy levels. These foods provide a quick but temporary boost of energy.

2. Salty Snacks

Hormonal changes can sometimes lead to craving for salty food. This may be your body’s response to electrolyte imbalance, which is caused due to changes in hydration and hormonal balance.

3. Comfort Foods

The emotional toll during menopause causes mood swings, stress, fatigue, anxiety and depression. This can lead to a craving for comfort food that provides emotional support. 

These foods are often rich in sugar, fat and calories that can lead to potential weight gain. 

The Science Behind Menopause-Related Appetite Changes

Hormones are the chemical messengers of the body. They regulate many biological processes in the body, such as metabolism, blood sugar levels, reproduction and many more. 

The hormonal shifts during menopause are the primary reason for appetite changes and cravings.

1. Ghrelin and Leptin

• The balance between ghrelin and leptin becomes wobbly during menopause.
• Ghrelin becomes overactive and signals hunger to the brain, but reduced leptin levels fail to signal fullness. 

Now, you find yourself in a position where you keep eating but aren’t satisfied, leading to overeating or frequent snacking.

2. Cortisol 

• Cortisol (stress hormone) hampers your appetite and digestion. As stress increases during menopause, the level of cortisol also increases. 
• It increases cravings for high-calorie and comfort food to reduce stress and to have a ‘feel good’ moment. 
• Cortisol is also responsible for the storage of fat in the abdominal area. All of these combined together can lead to unmanageable weight gain.

3. Serotonin

• Serotonin is your ‘happy hormone’; it regulates your mood and appetite. Oestrogen influences the production of serotonin in the body. 
• Lower oestrogen levels reduce serotonin production, leading to mood swings, anxiety or depression. 

You may now crave chocolates or carbohydrate-rich snacks to boost your serotonin level and elevate your mood.

Strategies to Cope with Ravenous Hunger and Cravings

Don’t worry, ladies! There are ways to tame this hungry beast.

All you have to do is choose your tummy’s best friends carefully to keep it happy and your hunger cravings in check. 

Understand your cravings - a study states that people who try to refrain from eating certain foods, such as carbohydrates, often experience more intense cravings for those foods in the first few days they try to go without. But the research also suggests that, eventually, your body will realise you don’t really need those foods, and the cravings will decrease.

1. Balanced Diet 

A balanced diet is a crucial step in managing hunger and cravings during menopause. It is natural to crave certain foods due to hormonal imbalances and certain deficiencies. Consuming a balanced diet helps tame the cravings.

• Lean proteins such as chicken breast, beef, eggs, tofu, fish and turkey help promote satiety and stabilise blood sugar levels.
• Healthy fats such as nuts, seeds, olive oil and avocados keep you full for a longer time.
• Complex carbohydrates like whole grains, fruits and vegetables provide energy and reduce random blood sugar spikes.

2. Portion Control

Keeping a hold on what you eat and how much you eat is necessary.

• Try to eat smaller and more frequent meals throughout the day. It helps manage hunger and prevent overeating.

This approach ensures a constant supply of energy and significantly reduces the intensity of cravings.

3. Stay Hydrated 

• Sometimes, just drinking water can appease your hunger. At times, your brain mixes up thirst with hunger.

So the next time you grab a chocolate or a pack of chips, try sipping some water and wait for a while. 

• If you really feel you need a snack, try swapping the junk food with a bowl of nuts or fruits. Trust me, your body is going to thank you later.

4. Mindful Eating 

Always pay attention while eating! Savour each bite!

• Paying attention to your hunger cues helps you differentiate true hunger from emotional or stress eating. This helps prevent impulsive food choices.

5. Healthy Snacking Options

Instead of stocking up your fridge and pantry with sugary drinks, snacks, and chips, switch to nutritious options that help curb hunger without triggering unhealthy cravings. 

• Include foods such as nuts, seeds, greek yoghurt with fresh fruits, vegetables with hummus and boiled eggs.

Secret tip: Grind deseeded dates and roasted almonds; lay them flat on a plate and sprinkle some desiccated coconut over them; cut them into small cubes. Consuming this is a nutritious option for your sugar cravings.

6. Regular Exercise

Exercise helps improve your metabolism. It is an inexpensive way to elevate your mood and reduce stress.

• Incorporate aerobic exercises (cycling, walking or jogging) and strength training exercises to build muscle and boost metabolism.

Lifestyle Tips for Managing Hunger During Menopause

Don’t forget to keep a check on your lifestyle. These lifestyle tips can be a game changer in coping with menopause cravings.

1. Manage Stress

Feeling stressed? Stress management is essential to regulate cortisol levels in your body and prevent stress-eating. 

• Practise yoga, meditation and deep breathing techniques. 
• Engage yourself in fun hobbies such as painting, gardening or journaling to reduce stress and elevate your mood.

2. Sleep Quality

Poor sleep can disrupt your hunger-regulating hormones (ghrelin and leptin), leading to increased appetite and unwanted cravings.

Setting up a proper sleep schedule and bedtime routine improves sleep quality.

Pro tip: Avoid caffeine after the evening and screen time at least an hour before bedtime to get a sound sleep.

3. Limit Processed Foods

Processed, refined, and packed foods lead to rapid blood sugar spikes and crashes, intensifying cravings. 

It is always better to switch to whole ingredients, fruits and vegetables which are rich in nutrients to manage blood sugar levels and reduce the frequency of cravings.

4. Plan Your Meals

Prior planning of a meal with nutrient-rich food and a fixed schedule for consuming a meal prevents compulsive eating. 

Prepping meals and snacks ahead can help you make healthier choices even on a busy and stressful day.

Wrapping Up!

Menopause cravings are like that clingy friend - it’s hard to get rid of them, but with a little patience and smart moves, you can keep them in check. 

Ladies, don’t beat yourself up if you give in to a treat now and then! It is always about balance rather than perfection.