How to Stop Menopause Sugar Cravings
Sugar cravings during menopause can feel relentless.
The changes your body is going through can make the urge for something sweet strike anytime. And sometimes feel endless.
Understanding why these cravings hit so hard, can help you to manage them with less guilt and more ease.
Because you’re absolutely not imagining it, and you’re definitely not alone!
Is Sugar Bad for Us?
Carbohydrates, or “carbs,” are a vital energy source, and sugar is part of this group.
It’s important to know that not all sugars are the same. Natural sugars in fruits, vegetables, and whole grains are packaged with fiber, vitamins, and minerals. These foods give steady energy and are part of healthy eating patterns, like the Mediterranean diet.
Related: Is the Mediterranean Diet the Right Choice in Menopause?
Most health issues related to sugar come from overdoing added sugars (like those in sodas, candies, and pastries), not from sugars found naturallyin whole foods.
But let’s be real when a craving hits it likely isn’t for a head of broccoli.
When my clients mention sugar cravings, they’re usually talking about the urge for sweets like cookies, pastries, or candy.
Why Sugar Cravings Increase During Menopause
During menopause, your body’s shifting hormones create a “perfect storm” for sugar cravings.
1. Lower estrogen affects insulin, making it harder to keep blood sugar stable. When your blood sugar drops, it can lead to a craving for quick-energy foods.
Related: Insulin Resistance and Menopause: What You Might Not Know
2. Lower estrogen can reduce serotonin, which impacts mood and makes sugary foods feel more comforting.”
3. Higher cortisol making us more sensitive to stress. And we all know that stressed spelled backwards is desserts!
4. Menopause disrupts hunger hormones like ghrelin and leptin, which can make cravings feel constant.
See: Extra hungry during menopause? What’s Happening and What to Do
5. Finally, menopause-related sleep issues add to the problem. Poor sleep raises hunger hormones, and constant fatigue can really make healthy choices tougher.
Practical Tips for Managing Sugar Cravings
Cravings especially for sugar are a normal part of life. But during a chaotic time, such as menopause, they can often feel more intense.
When a craving hits, take a pause to ask yourself what you might need in this moment. Maybe it’s a signal for more rest, or a break from stress, or simply a bit of nourishment.
Tuning into these cues can help you meet your true needs and tame those cravings.
Try some of the following ideas to prevent cravings in the first place:
Eat Regularly: Avoid going a long time without eating or skipping meals. This can make cravings worse. Regular meals keep your energy steady.
Eat Enough: Avoid dieting or restricting food, as it can increase cravings. Eat filling, balanced meals.
Balance Your Plate: Include protein, healthy fats, and fiber in each meal to keep blood sugar stable.
Stay Hydrated: Sometimes, thirst feels like hunger. Drinking water regularly helps.
Allow Yourself Sweets: Regularly enjoy a small portion of something sweet. Savor each bite to feel satisfied without overdoing it. This can help satisfy sweet cravings while preventing the restrict/binge cycle.
Embracing Balance
Sugar cravings are a normal part of life, and they may feel stronger during menopause. By understanding the factors behind them, you can approach cravings with less stress.
It’s not about eliminating sugary foods but about finding balance.
Sometimes, a craving is simply your body asking for energy, pleasure or comfort. Listen to your body, meet its needs, and allow yourself to enjoy the process—sweets included!
If you live in British Columbia and want more info or a complete menopause nutrition assessment, reach out to me here.
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