Managing cravings can be a challenge, especially during perimenopause when fluctuating hormones often amplify food desires. The good news is that you can manage cravings without the need for restrictive diets, which can leave you feeling deprived and frustrated.

What Causes Cravings in Perimenopause?
During perimenopause, levels of oestrogen, progesterone, and testosterone fluctuate significantly, which can impact appetite and energy levels. These hormonal changes can lead to increased cravings, especially for sugary or high-carbohydrate foods, as they provide quick energy boosts when you’re feeling fatigued.
Additionally, stress, poor sleep, and emotional factors can exacerbate cravings, making it more difficult to resist reaching for comfort foods.
1. Focus on Balanced Meals
A well-balanced meal is your best defence against cravings. Meals that include a good mix of protein, healthy fats, fibre, and complex carbohydrates help stabilise blood sugar levels and keep you feeling satisfied for longer periods. When blood sugar dips, you’re more likely to experience intense cravings for sugary foods as your body seeks an energy boost.
For perimenopausal women, prioritising protein is particularly important. Ensuring you include at least 30g of protein with your main meals can help regulate your hunger hormones, boost metabolism, and improve muscle retention. Some great protein sources include lean meats, fish, eggs, beans, lentils, and dairy products. Plant-based options like tofu and tempeh are also excellent choices.
Example:
Breakfast: Greek yogurt with chia seeds, berries, and a sprinkle of almonds.
Lunch: Grilled chicken salad with avocado, quinoa, and a drizzle of olive oil.
Dinner: Baked salmon with roasted vegetables and sweet potatoes.
2. Incorporate Healthy Snacks for Perimenopause
Snacking can be a powerful tool to manage cravings, but it’s essential to make mindful choices. Healthy snacks for perimenopause should provide a good balance of protein, fibre, and healthy fats to keep hunger in check and cravings at bay. Having nutritious snacks on hand ensures that when cravings strike, you have a satisfying option ready, reducing the temptation to grab something less healthy.
Snack Ideas:
Apple slices with almond butter
Hummus with carrot and cucumber sticks
A handful of mixed nuts and seeds
Cottage cheese with a sprinkle of cinnamon and a few blueberries
Hard-boiled eggs
These options provide long-lasting energy and help regulate blood sugar levels, which is key for managing cravings.
3. Stay Hydrated
Dehydration can often be mistaken for hunger or cravings, making it more likely that you’ll reach for food when your body really needs water. During perimenopause, it’s especially important to stay hydrated, as hormone fluctuations can affect fluid balance and increase the risk of dehydration.
Aim to drink at least 8 glasses of water per day, and more if you’re active. Herbal teas, infused water with fresh fruit, or sparkling water can also be refreshing options that help curb cravings without added sugar.
4. Practice Mindful Eating
Mindful eating is a powerful technique to manage cravings without feeling restricted. By paying attention to your hunger cues and eating more slowly, you allow your brain to register when you’re full, which helps prevent overeating. When a craving hits, pause for a moment and ask yourself if you’re truly hungry, or if it’s an emotional craving driven by stress, boredom, or fatigue.
If it’s a true hunger cue, opt for a balanced snack or meal that aligns with your nutritional goals. If it’s an emotional craving, try to address the underlying feelings by practicing self-care, engaging in a hobby, or taking a walk to clear your mind.
5. Don’t Label Foods as ‘Good’ or ‘Bad’
One of the most damaging aspects of restrictive dieting is the way it labels certain foods as “good” or “bad.” This mindset can lead to guilt and shame when you indulge in something deemed “off-limits,” which often spirals into a cycle of overeating or bingeing.
Instead, embrace the concept of balance and moderation. There’s room for all types of food in a healthy diet, and no single food will make or break your progress. By allowing yourself the flexibility to enjoy a treat occasionally, you remove the sense of deprivation that often drives intense cravings.
For example, if you’re craving chocolate, allow yourself a small portion of dark chocolate instead of denying yourself completely. You’ll likely find that satisfying the craving in moderation prevents overindulgence later on.
6. Optimise Sleep and Manage Stress
Hormonal changes in perimenopause can make it difficult to get quality sleep, but prioritising rest is essential for managing cravings. Poor sleep affects the hormones that regulate hunger, leading to increased appetite and cravings, particularly for high-carb or sugary foods.
To improve sleep, create a bedtime routine that includes relaxing activities such as reading, leaving your phone in another room, taking a warm bath, or practicing deep breathing exercises. Aim for 7-9 hours of sleep each night to support overall well-being.
Managing stress is also key. Stress triggers the release of cortisol, a hormone that can increase cravings for comfort foods. Engaging in stress-reducing activities like yoga, meditation, or simply spending time in nature can help lower cortisol levels and make it easier to manage cravings.
7. Plan Ahead
Planning your meals and snacks in advance can help you stay on track and avoid giving in to unhealthy cravings. When life gets busy, it’s easy to reach for convenient, less nutritious options, but having a plan can prevent this.
Each week, take some time to plan out your meals and prepare healthy snacks to have on hand. Batch-cooking meals like soups, stews, and grain bowls can make it easier to stick to healthy eating habits, even on your busiest days.
8. Include Foods That Support Hormones
Certain foods can help support your hormone production and reduce the intensity of cravings during perimenopause. For example, foods rich in magnesium, like leafy greens, nuts, and seeds, can help regulate mood and reduce sugar cravings. Omega-3 fatty acids, found in fatty fish, like salmon, as well as flaxseeds and chia seeds, support brain health and may reduce mood swings and cravings.
Adding fibre-rich foods like whole grains, fruits, and vegetables to your diet also helps stabilize blood sugar and supports gut health, both of which are important for managing cravings.
9. Allow Flexibility in Your Diet
Finally, one of the best ways to manage cravings is to allow for flexibility in your diet. Instead of adhering to a rigid plan that can make you feel restricted, give yourself the freedom to enjoy the foods you love in moderation.
Perimenopause and cravings are a natural part of life, and trying to suppress or ignore them will only lead to frustration. By adopting a balanced approach to eating, nourishing your body with healthy snacks for perimenopause, and addressing your cravings mindfully, you can manage them without feeling like you’re missing out.
Managing cravings during perimenopause doesn’t have to involve restriction or deprivation. By focusing on balanced meals, incorporating healthy snacks, staying hydrated, and practicing mindful eating, you can reduce cravings and maintain a healthy, sustainable way of eating. Remember, the goal is to nourish your body and enjoy food without guilt, all while supporting your overall well-being.
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