Menopause and the years leading up to it (perimenopause) are times when hormonal changes can make sugar cravings even harder to resist. Menopause can leave you feeling like you’re constantly hungry and battling the urge for something sweet, but with the right strategies, you can manage sugar cravings. Let’s dive into why menopause sugar cravings happen and 10 practical ways to keep them under control.

What Are Menopause Sugar Cravings?

During menopause, many women experience an uptick in cravings for sugary foods. These cravings may feel more intense than what you may have experienced before and can feel harder to resist. While it’s normal to want–and eat–the occasional treat, menopause sugar cravings can feel like they’re taking over, leading to overeating unhealthy foods. Over time, this can lead to weight gain, poorer metabolic health, and other issues related to a sugary diet. (Read about what sugar does to your body and learn my simple steps to detox from sugar.) 

What Causes Menopause Sugar Cravings?

Hormonal fluctuations are a major reason for sugar cravings during menopause. Estrogen inhibits your appetite, so when estrogen levels drop, you may feel hungrier. Leptin, the hormone responsible for regulating energy balance and controlling hunger, also drops, contributing to feeling hungrier than pre-menopause. Additionally, ghrelin, the hormone that tells you you’re hungry, increases. This hormone is also associated with reward-driven eating, which is a fancy way of saying it becomes harder to resist sugary foods when ghrelin levels rise.

Meanwhile, these hormonal shifts can make your body less sensitive to insulin, the hormone that helps regulate blood sugar. As a result, the sugar from the carbs you ingest is getting stalled on its way to your cells, so you may experience cravings because your cells need some quick energy–AKA sugar!

Your mood also plays a role in menopause sugar cravings. Menopause is associated with a drop in serotonin levels–a mood-boosting chemical in your body. Lower levels of this compound translate to feeling moodier, sadder, and more anxious, which can trigger sugar cravings.   

Stress, sleep disturbances, and lifestyle changes during menopause can further amplify these cravings, making it feel like a constant struggle to avoid reaching for something sweet. Essentially, the hormone, sleep, lifestyle, and mood shifts during menopause create the perfect storm for increased sugar cravings!

An image with a green background listing 10 ways to manage menopause sugar cravings
Here are 10 practical ways to manage sugar cravings during menopause

How to Stop Menopause Sugar Cravings

Here are 10 actionable tips to help you manage menopause sugar cravings and feel more in control of your diet:

1. Eat a Balanced Diet

Eating balanced meals that include a mix of protein, healthy fats, and fiber-rich, wholesome carbohydrates is key to keeping your blood sugar steady. When you eat whole foods rich in fiber and other nutrients, your body gets the energy it needs from nutritious, slow-burning sources, which helps minimize the need for quick, sugary fixes. Include a mix of vegetables, lean proteins, healthy fats, and whole grains or starchy veggies in your meals to stay satisfied and energized throughout the day.

2. Start Your Day with a Protein-Rich Breakfast

A protein-packed breakfast sets the tone for balanced blood sugar all day long. Protein helps keep you full and prevents those mid-morning sugar cravings. Instead of grabbing a muffin or sugary cereal, opt for eggs, Greek yogurt, or a protein-packed smoothie. This will help stabilize your blood sugar and reduce the likelihood of cravings creeping in later in the day. (Here are 10 low sugar smoothies you’ll love and my picks for the 15 best high-fiber, low-sugar cereals.)

3. Emphasize Nutrient-Rich Starchy Carbs

During menopause, it’s important to include healthy carbohydrates that are rich in nutrients and fiber. Think sweet potatoes, quinoa, or whole grains like brown rice. These starchy carbs provide sustained energy without spiking your blood sugar, helping to keep cravings at bay. Don’t fear carbs; just focus on the right kinds that nourish your body and give you lasting energy.

4. Focus on Fiber

Fiber is a secret weapon when it comes to fighting sugar cravings. It helps slow down the absorption of sugar into your bloodstream, keeping your energy levels steady and reducing those afternoon sugar crashes. Foods like oats, chia seeds, and vegetables are excellent sources of fiber. Aim to incorporate fiber into every meal to help curb cravings and support digestion.

5. Take a Walk Most Days

Physical activity, like walking, can be a powerful tool to manage cravings and stabilize your mood. Walking helps lower stress, improves insulin sensitivity, and boosts endorphins—all of which can help reduce sugar cravings. Aim for a brisk 20-30 minute walk on most days to reap these benefits.

6. Keep Tabs on Stress

Stress is a common trigger for sugar cravings, especially during menopause. High stress levels cause your body to release cortisol, which can drive cravings for quick energy sources like sugar. Finding ways to manage stress, such as listening to calming music, exercising, socializing, and practicing mindfulness, deep breathing, or yoga, can help you stay calm and less likely to reach for sugary comfort foods.

7. Prioritize a Healthy Sleep Routine

Sleep is often disrupted during menopause, but it’s essential for keeping sugar cravings in check. Poor sleep can increase hunger hormones like ghrelin, while lowering leptin, the hormone that signals fullness, and it also makes it harder to resist sugary foods. Try to establish a relaxing bedtime routine, limit screen time before bed, and aim for 7-9 hours of sleep each night to help regulate your hormones and minimize cravings.

8. Drink Lots of Water

Staying hydrated is a simple but effective way to manage sugar cravings. Sometimes, what feels like a sugar craving is actually a sign that you’re thirsty. Drinking enough water throughout the day helps you feel fuller and less likely to confuse thirst for hunger. One study found that people who increased their water intake lowered their added sugar intake. Aim for at least 8 glasses of water a day, and consider adding lemon or cucumber for a refreshing twist.

9. Work on Meal Timing

Eating regularly throughout the day can help prevent blood sugar dips that lead to sugar cravings. Try to eat every four hours or so to keep your blood sugar stable and your energy levels up. Skipping meals or going too long without eating can set you up for excessive hunger, sugar cravings, and the need for a quick sugar fix, so plan your meals and snacks in advance to avoid this trap.

10. Learn How to Enjoy Sweets Mindfully

It’s unrealistic to think you’ll never have sugar again, so learning how to enjoy sweets in moderation is key. When you do indulge, be mindful and intentional. Take the time to enjoy your treat slowly and mindfully, which can help you feel more satisfied and reduce the urge to overeat. Mindful eating helps you stay in control, allowing you to enjoy sweets without feeling guilty or out of control. (Just in case you overdid it, here’s what to do after a cheat day.) 

Final Thoughts About Menopause and Sugar Cravings

Menopause sugar cravings can feel overwhelming, but with these simple strategies, you can take charge of your diet and feel more balanced. By focusing on nourishing your body with the right foods, managing stress, and supporting healthy habits, you’ll start reducing those sugar cravings and feeling your best during menopause.

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