Why Do Cravings Increase So Much During Perimenopause? Are They Early Signs of Menopause — and How to Manage Them

Perimenopause is the phase when a woman's body is moving towards menopause. It usually begins around the age of 40 and can sometimes last for 4 to 8 years. During this time hormonal changes happen very rapidly, which is why both physical and mental symptoms appear. One of these symptoms is intense cravings — a sudden and repeated strong urge to eat some particular food.

Why do cravings happen?

1. Hormonal imbalance – During perimenopause the levels of oestrogen and progesterone fluctuate. As oestrogen drops, the level of serotonin also falls, which increases mood swings and the craving for sweets.

2. Stress and mood swings – Symptoms like irritability, anxiety and depression are common during this phase. To find relief from these, the body is drawn towards comfort foods (chocolate, sweets, fried and fatty items).

3. Lack of sleep – Hot flashes and difficulty sleeping are very common in perimenopause. Lack of sleep raises the level of ghrelin (the hunger-increasing hormone) and lowers leptin (the hormone that signals fullness), which makes cravings even stronger.

4. Lack of energy – The metabolism in the body slowly begins to decline. To make up for the lack of energy, the brain often points towards sugar and carbs.

Are these early signs of menopause?

Yes, cravings are considered one of the signs of perimenopause. Along with them, other symptoms may also appear, such as – irregular periods, hot flashes and night sweats, sleep problems, mood swings, fatigue and difficulty concentrating. If cravings are happening a lot and weight is increasing rapidly, it can be a sign that the body is going through the transition towards menopause.

How to manage cravings?

1. Eat a balanced diet – Eating a diet rich in protein, fibre and healthy fats keeps the stomach full for a long time and reduces cravings. For example – lentils, fruits, vegetables, nuts, seeds and whole grains.

2. Limit sweets and junk food – Instead of stopping suddenly and completely, gradually reduce the amount of sweets and fried foods. Choose healthy options such as – jaggery, dates, dark chocolate or roasted chickpeas.

3. Exercise regularly – Exercise boosts serotonin and endorphins, which improves mood and keeps unhealthy cravings under control.

4. Reduce stress – Yoga, meditation and deep breathing techniques lower stress and protect against emotional eating.

5. Get good sleep – Fix a bedtime and follow good sleep hygiene. When sleep is complete, the hormones linked to hunger stay balanced.

6. Drink water – Many times thirst is mistaken for hunger. Drinking enough water reduces unwanted cravings.

7. Consult a specialist – If cravings are increasing a great deal and affecting your lifestyle, it is important to consult a gynaecologist or dietitian.

Conclusion

Having cravings during perimenopause is normal and it can be a sign of moving towards menopause. However, with the right diet, regular exercise, stress management and good sleep, these cravings can be controlled to a large extent. Consult a doctor whenever needed.