Estimated reading time: 4 minutes
If you’ve found yourself feeling unusually hungry during perimenopause—especially for carbs, sugar, and all things “comfort”—you’re not imagining it. The hormonal shifts that come with this transitional phase can wreak havoc on appetite, cravings, and even how your body processes food.
In this blog, we’ll break down the reasons behind perimenopause-related hunger, including the role of estrogen, ghrelin (a hunger hormone), insulin resistance, and stress. Plus, we’ll share practical strategies to help you manage those intense cravings and feel more in control.
The Hormonal Rollercoaster of Perimenopause
Perimenopause is the time leading up to menopause, often beginning in your 40s (though it can start earlier) and lasting several years. During this time, hormone levels particularly estrogen and progesterone fluctuate wildly. These fluctuations affect your menstrual cycle and mood and impact appetite, metabolism, and how your body stores fat. As estrogen levels drop, a domino effect is set off, influencing everything from hunger hormones to blood sugar regulation.
How Declining Estrogen Affects Appetite and Cravings
Estrogen plays a key role in regulating hunger. When estrogen drops, the body compensates by increasing ghrelin, known as the “hunger hormone.” Ghrelin stimulates appetite, so you might notice you feel hungrier more often or have stronger food cravings than usual.
The Impact of Perimenopause-Caused Insulin Resistance
Another major player during perimenopause is insulin resistance. This occurs when the body’s cells become less responsive to insulin, the hormone that helps regulate blood sugar levels. As estrogen levels decline, the body may struggle to manage blood sugar as efficiently, causing more frequent spikes and crashes.
How Insulin Fluctuations Lead to Cravings for Sugary and Starchy Foods
When blood sugar dips, your body naturally craves quick sources of energy—hello, sugar and refined carbs. These foods temporarily raise your blood sugar and give you that much-needed boost. However, the crash that follows can lead to an ongoing cycle of cravings, overeating, and fatigue. It’s important to realize that it's not a lack of willpower, it’s your biology doing its thing.
Stress Amplifies Comfort Food Cravings
Perimenopause can be a lot—physically and emotionally. Add in the chaos of everyday life, and it’s no wonder stress levels go up. When stress hits, your body pumps out more cortisol, which not only boosts your appetite but also ramps up cravings for sugary, starchy, and fatty “comfort” foods. Sure, they give you a quick mood boost thanks to that dopamine hit, but the effects don’t last—and can leave you feeling more tired and sluggish in the long run.
Strategies to Manage Cravings
Yes, perimenopause hunger is driven by real hormonal changes—but the good news is, you can do something about it. Here are some simple, realistic ways to curb those cravings and give your body the support it needs during this transition:
- Balance your meals: Aim for meals that include protein, fiber, and healthy fats to stabilize blood sugar and keep you fuller for longer.
- Eat regularly: Don’t skip meals. Eating every 3–4 hours can help prevent blood sugar dips that drive cravings.
- Manage stress: Incorporate stress-reducing practices like walking, yoga, journaling, or meditation to help lower cortisol levels.
- Stay hydrated: Sometimes your body confuses thirst with hunger, so before reaching for a snack, try a glass of water—it might be all you needed.
- Get quality sleep: Poor sleep can disrupt hunger hormones and increase cravings. Prioritize 7–9 hours of restful sleep whenever possible.
- Listen to your body: Try to tune in to whether you're actually hungry or just eating out of stress, emotions, or hormones. Cravings are totally normal—it’s all about how you choose to handle them.
Understanding the Change in Hormones
Perimenopause brings a wave of hormonal changes that can significantly impact hunger, cravings, and how your body handles food. From rising ghrelin and cortisol levels to insulin resistance and fluctuating estrogen, a lot is going on behind the scenes.
When you understand why these changes are happening, it’s easier to give yourself a little grace. With some balanced meals, stress management, and a few mindful habits, you can get through this phase feeling more in control—and maybe even a little more empowered, too.
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