It’s 3 p.m. and you’re trying to focus on work. But instead, all you can think about is how hungry you are, and the internal dialogue begins.

Maybe I should grab some chips from the vending machine.

Wait, didn’t I see a container of brownies in the break room?

Stop, no snacking! Just a coffee with some sweet vanilla creamer might hold me till dinner.

Ugh, you’re craving sugar and carbs even though lunch was just a few hours ago.

Sound familiar? If so, your diminishing hormones may be to blame.

Why you have cravings during menopause

Menopause can be overwhelming for many women, with symptoms that affect appetite and cravings. Mood swings, poor sleep, and stress may contribute to cravings and eating more than usual. Then weight gain causes more stress and anxiety, creating a vicious circle.  

Hormones are the root of the issue, because during menopause your declining estrogen levels can lead to changes in appetite and cravings. This is because estrogen helps control the release of the hormone ghrelin, which stimulates hunger. When estrogen levels drop, ghrelin production increases, leading to an increased appetite and more frequent sugar cravings.

Eating sugar can temporarily elevate our mood-regulating neurotransmitters, serotonin and dopamine, making us feel good for a little while. But since estrogen is still low, the sugar cravings will come back, so it can become a vicious cycle.

Giving in to those cravings could have a negative impact on your health. If you say hello to that pint of ice cream every night, you might be saying goodbye to your waistline, because a diet high in sugar is linked to an increase in abdominal fat.

On the other hand, an increase in belly fat during menopause may have nothing to do with your diet at all. Instead, declining estrogen and fluctuations in testosterone can contribute to making more visceral fat that surrounds your internal organs and makes your tummy area bigger. Slowdowns in metabolic rate during menopause may also contribute to weight gain.

How hormone therapy can help relieve menopause symptoms

Weight gain is only one of the possible symptoms in perimenopause and menopause. As estrogen and progesterone start to decline, you may have a variety of other unpleasant side effects, including:

• Anxiety

• Depression

• Hot flashes

• Night sweats

• Brain fog

• Fatigue

• Joint pain

• Hair thinning

Fortunately, there are things you can do to help manage symptoms. Doctors may recommend bioidentical hormone replacement therapy (BHRT) to restore estrogen and progesterone levels. Bioidentical hormones are often sourced from plants and have the same molecular structure as the hormones your body produces.

Compounding pharmacies like Belmar Pharma Solutions, specializing in Couture Medicine™, can provide personalized BHRT based on your doctor’s prescription. Talk to your doctor about BHRT and how dietary changes could help make your menopausal journey a little easier.  

Foods that may make menopause symptoms worse

If you’re having hot flashes, you may want to take a look at what you’re eating and drinking regularly. For instance, if you stop for coffee on the way to work each morning, you might want to know how it can impact your symptoms. And what about your favorite burrito laced with hot chili peppers? Or, the glass of wine on Friday night with your girlfriends?  

You see, sugar isn’t the only kind of craving that can be an issue during menopause. Other foods and drinks that you look forward to may worsen certain menopause symptoms, especially hot flashes and night sweats. Here are a few of the culprits.

Caffeine: Because it accelerates heart rate, elevates blood pressure, and increases body temperature, caffeine may prompt hot flashes. And any hot drink, caffeinated or not, can make you feel warmer, setting off a hot flash. If you love your coffee or tea, it might be best to stick to decaf and iced versions. Other caffeine sources to avoid are energy drinks, colas, and chocolate.  

Spicy foods: Foods with a little fire can make your mouth burn, but the hot spices can also bring on hot flashes. Capsaicin, a chemical in chilis, raises body temperature. Try substituting milder spices or herbs to flavor your foods instead.

Alcohol: Drinks like wine, beer, and liquor can trigger vasomotor symptoms, leading to hot flashes and night sweats. So, an occasional glass of wine in the evening may be counterproductive if you want to sleep well that night.

It’s hard to give up caffeine, hot beverages, spicy foods, and alcohol forever. If don’t want to quit them cold turkey, consider cutting down on how much and how often you consume them.

Foods that may help alleviate menopause symptoms

Now that you know what may aggravate your symptoms, let’s focus on some foods that may help. Menopause is linked to chronic inflammation, so an anti-inflammatory diet like the Mediterranean diet may help with menopausal symptoms.

Some healthy foods to include are:

• Fruits and vegetables. A 2020 study found that a diet containing more plant-based foods like fruits and vegetables may lessen menopause symptoms. Plus, fruits and veggies are full of vitamins and minerals that contribute to overall wellness.

• High-fiber foods. Hormonal changes contribute to slower digestion and imbalanced gut bacteria, so you may have constipation, gas, and bloating. Getting enough fiber can help with normal bowel movements and feed the beneficial bacteria in your gut. (7) High-fiber foods include beans, fruits, vegetables, nuts, seeds, and whole grains.

• Plant estrogens (phytoestrogens). Plant estrogens like isoflavones and lignans can work in the body like a weak form of estrogen, and a 2017 study suggests they may help reduce the chance of developing menopausal symptoms during perimenopause. They may also reduce menopause symptoms like hot flashes and night sweats. (8) Some good sources of plant estrogens include soybeans, soy milk, and tofu; flaxseeds; potatoes; sweet potatoes; nuts and seeds; wheat and rice; and fruits, like berries, apples, and peaches.

• Omega-3 fats. These are healthy fats found in fatty fish (like salmon) as well as walnuts, flaxseed, and chia seeds. Omega-3s may help reduce symptoms linked to inflammation, like joint pain.

• High-quality protein. Declining estrogen contributes to loss of bone and muscle mass in menopause, but eating enough protein can help.  

• Water. Being well-hydrated makes a difference in how you feel. While fluid needs vary from person to person, the Academy of Nutrition and Dietetics recommends women drink around 9 cups a day. You may want to try sips of cold water before bed to help reduce nighttime hot flashes.  

Remember, there is no one-size-fits-all approach to nutrition during menopause. The key is finding what works for you.

Some changes in your body during the menopausal journey are temporary, and we want to empower you to take charge of your health. Making some tweaks to what you eat and drink may help you feel your best along the way.