When you think of the gorgeous colors of autumn, what comes to mind? Orange pumpkins and golden leaves? Or orange Reese’s cups and yellow M&Ms^®?

As Halloween approaches, and well into the holiday season, colorful displays of candy greet you as you walk into grocery stores. And that candy can be a tricky trap, especially during menopause. Did you ever buy candy weeks ahead of time – and then eat the whole bag yourself before there was a trick or treater in sight? You’re not alone.

When you’re fighting the cravings of menopause, plentiful bowls of candy sitting around the office or kitchen can trigger your sweet tooth.

Sugar: a treat that tricks the brain

Research shows that sugary and highly processed foods have addictive qualities. Eating sugar activates the brain’s reward center and releases dopamine, a brain chemical that produces a temporary feeling of pleasure. So, the brain says, “Hey, eating sugar feels good. Let’s do it again!”

Why we crave sweets

Hormonal changes during perimenopause and menopause can fuel sugar cravings and increase your appetite. As your estrogen declines, appetite regulation is often affected, and you may feel hangry more often than you used to.  

You’ve probably heard of leptin, a hormone that tells you to stop eating when you’re full. Researchers found that estrogen dampens the appetite in a similar way as leptin. And estrogen also appears to help leptin work properly. So, in younger women with robust estrogen levels, the two hormones help control appetite and food intake.

But during menopause, waning estrogen may contribute to less leptin activity, meaning there’s a lack of both hormones that help your body regulate food intake. So, menopause packs a one-two punch that often leads to increased appetite and more cravings.  

Plan ahead to prevent cravings

First, when shopping for candy, don’t buy your faves. Make it easier to resist by choosing a kind you don’t like.  

Then, when you bring the candy home, don’t open the bag. Stash it in a cupboard or closet, out of sight, until your Halloween or holiday event.

If you end up with leftover candy, consider donating it to a food pantry or a teacher at a nearby school. In some towns, dentist offices and local businesses even collect or “buy back” leftover treats.

3 tips to stave off cravings on Halloween and holiday gatherings

Doing a Trunk or Treat or handing out candy at your front door can be so much fun. But to avoid a pocketful of empty candy wrappers by night’s end, try some preventive strategies earlier in the day.

1. Eat a nutritious breakfast with enough protein. Research shows that a high-protein breakfast keeps you satisfied| New Window and makes you less hungry the rest of the day. Protein helps keep your blood sugar on an even keel to help fight cravings for sweets as the day goes on. Pair your protein with carbs, fiber, and healthy fats for a balanced, satisfying meal.  
2. Stay hydrated. Your body needs enough fluid to do lots of health-promoting things, like transporting nutrients and clearing out waste products. When your body craves water, it’s easy to misinterpret the thirst signal as hunger and reach for food instead. So, keep a water bottle nearby and drink often.
3. Substitute a naturally sweet treat. If a candy-focused day brings on an irresistible craving, grab some fruit. Slice up an apple and satisfy your need to crunch. Or toss half a banana and frozen mango chunks into the blender with your favorite dairy or non-dairy milk for creamy, tropical yumminess. Along with sweetness, whole fruits provide fiber that helps you feel full longer without a blood sugar spike.

Enjoy a mini-indulgence

All that said, an occasional treat during the holiday season is not the end of your good health. If you feel like you can limit yourself to a piece or two, give yourself a little grace to dip into the candy. But, relish it. Take in the aroma. Focus on the flavor and how it feels in your mouth. Chocolatey smoothness. Nutty and crunchy. Chewy or gooey. Taking time to savor a single sweet treat may help stop you from overindulging.  

Afterward, congratulate yourself on enjoying a treat in moderation. Then get right back on track at your next meal with the nutritious, whole foods that your body truly craves.