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Writer's pictureJo Leccacorvi

Emotional Eating During Perimenopause and How to Manage It

Perimenopause is a time of transition and transformation for many women, often marked by various physical and emotional challenges. During this stage, hormonal changes can affect not only physical health but also mental well-being, with emotional eating being a common struggle leading to weight gain. This can create a cycle of feeling guilty, f stressed, trigger negative thoughts which can lead to more emotional eating. It can feel overwhelming to break this cycle but it is possible and I am going to show you how.




 

Understanding Emotional Eating During Perimenopause

 

What is Emotional Eating? Emotional eating is the act of consuming food in response to emotions, such as stress, sadness, or loneliness, rather than physical hunger. Many women experience heightened emotional responses during perimenopause due to hormonal changes, which can trigger cravings for comfort foods as a means of coping.

 

The Role of Hormones in Emotional Eating During Perimenopause

  • Oestrogen: Oestrogen levels decrease during perimenopause, and this decline can affect mood regulation. Lower oestrogen is often linked to feelings of sadness or irritability, which may drive cravings for high-sugar, high-carb foods that offer short-lived comfort.

  • Cortisol and Stress: Elevated stress levels raise cortisol, the body’s stress hormone, which is associated with cravings for fatty, sugary foods. This can create a cycle of emotional eating and weight gain.

  • Progesterone: Progesterone, another hormone that decreases during perimenopause, has calming properties. When its levels drop, anxiety can increase, which may also lead to emotional eating as a coping mechanism.

  • Testosterone: While often associated with men, testosterone is also a critical hormone for women. During perimenopause, testosterone levels tend to drop, contributing to reduced muscle mass, a slower metabolism, and lower energy levels. These changes can make it harder to maintain a stable weight and may also affect mood, leading to fatigue-related cravings.

 

How Emotional Eating Contributes to Weight Gain During Perimenopause

  • Stress and Weight Gain in Perimenopause Emotional eating commonly involves high-calorie, high-sugar foods that contribute to weight gain. This is particularly common around the midsection—a concern for many perimenopausal women. This added weight can create a cycle of frustration and guilt, intensifying emotional eating.

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  • The Metabolic Shift and Testosterone’s Influence Testosterone plays a role in muscle mass and metabolism, and as levels decline in perimenopause, the body’s ability to burn calories also slows down. Reduced muscle mass means fewer calories burned at rest, making it easier for excess calories from emotional eating to contribute to weight gain. The combination of a slower metabolism, reduced testosterone, and elevated cortisol can make weight management especially challenging during this stage of life.

 

How to Manage Emotional Eating During Perimenopause

 

  1. Identifying Triggers

    • Track Eating Habits: Begin by noting when you feel the urge to eat and what triggers it. Journaling emotions, hunger levels, and specific food choices can provide valuable insights into patterns of emotional eating.

    • Self-Reflection: Take a moment to assess what you are feeling before eating. Are you experiencing stress, sadness, fatigue, or boredom? Recognising these emotions can help you identify alternative ways to cope.

 

  1. Practice Mindfulness for Weight Management

 

  • Mindful Eating: Practicing mindful eating techniques—such as slowing down and savouring each bite—helps the brain recognise fullness signals, making it easier to avoid overeating.

  • Breathing and Awareness: Take a few deep breaths before meals, and focus on the food’s taste, texture, and smell. This practice enhances the satisfaction derived from food, reducing the urge to eat out of habit or emotion.

 

 

  1. Incorporate Physical Activity to Manage Hormonal Shifts

 

  • Exercise Benefits: Regular physical activity helps manage weight, improves mood, and helps maintain muscle mass, which is especially important as testosterone levels decrease. Activities like strength training, yoga, and walking are great for preserving muscle tone, boosting mood, and relieving stress.

  • Hormone Regulation: Exercise releases endorphins, natural mood boosters, and can help buffer the effects of cortisol, making it easier to manage urges to eat emotionally.

 

  1. Stress Management Techniques

 

  • Mindfulness Meditation: Practicing mindfulness meditation is a powerful way to reduce stress, improve mood, and gain control over emotional eating urges. Even short, daily meditation sessions can have a noticeable impact on mood and stress levels.

  • Sleep Quality: Lack of sleep raises cortisol levels, which in turn increases cravings for sugary, high-calorie foods. Prioritise sleep by creating a calming evening routine, which can help keep stress levels manageable.

 

  1. Building a Support System

 

  • Seek Out a Community: Support groups, whether online or in-person, provide a safe space to share experiences and gain encouragement. Connecting with others can reduce feelings of isolation, especially when dealing with perimenopausal challenges.

  • Work with a Professional: A nutritional therapist, coach, or counsellor can offer personalised strategies and accountability for managing emotional eating, making it easier to stick to healthy routines and build new coping strategies.

 

Practical Tips to Curb Emotional Eating

 

  1. Stock Up on Healthy Snacks Keep nutritious snacks, like nuts, fruit, and yogurt, on hand. When cravings hit, these options can provide energy and satisfaction without the excess calories found in typical comfort foods.

  2. Create a Balanced, Nutrient-Dense Diet A diet rich in lean proteins, fibre, and healthy fats can help stabilise blood sugar and reduce cravings. Protein-rich foods, in particular, support muscle health, which is vital as testosterone levels decline, and helps maintain energy levels throughout the day.

  3. Allow Room for Small, Mindful Indulgences Occasionally enjoying a favourite treat can prevent the feeling of deprivation that often leads to binge eating. Enjoy these treats mindfully savouring each bite can increase satisfaction, helping you feel content with a smaller portion.

 

Navigating emotional eating during perimenopause is a challenge, but by understanding how hormones like oestrogen, cortisol, progesterone, and testosterone impact cravings, women can take charge of their health. Embracing mindfulness, incorporating stress-relieving practices, and maintaining a balanced lifestyle can help manage weight, reduce stress, and support emotional health throughout this transitional period.


If you would like support with emotional eating you can book in a for a free chat with me. Click here to book.

 

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