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 the holidays approach, colorful displays of candy greet you as you walk into grocery stores. And that candy can be a tricky trap, especially during menopause. Do you ever buy candy weeks ahead of time – and then eat the whole bag yourself before there is a guest in sight? You’re not alone.
When you’re fighting the cravings of menopause, even 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 can be 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 is thought to dampen the appetite in a similar way to leptin. Estrogen also appears to help leptin work properly.
In younger women with robust estrogen levels, the two hormones can work together to 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. Menopause can often pack a one-two punch that leads to dysregulated appetite and increased cravings.
How to crush cravings
Supporting your body’s needs both nutritionally and hormonally can go a long way.
Eat. Skipping meals is not the answer. Research shows that a high-protein breakfast keeps you satisfied 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. Whole fruits also provide fiber that helps you feel full longer without a blood sugar spike. Pair with carbs, fiber, and healthy fats for a balanced, satisfying meal.
Hydrate. Your body needs enough fluid to do lots of health-promoting things, like transporting nutrients and clearing out waste products. Keep your emotional support water bottle at the ready.
Balance. With the holiday season approaching, it’s easy to forget about yourself. Stay on top of your hormonal health appointments. Renew your estradiol cream. Ask your provider about Belmar’s custom compounded NOM tablets. Compounded NOM is a combination of naltrexone, oxytocin, and methylcobalamin designed to kick cravings to the curb by sending signals to the brain to help regulate appetite, metabolism, and energy.
All that said, an occasional treat is not the end of your good health. Enjoy each moment and focus on the big picture.
References:
Contrave. Lexi-Drugs. Lexicomp. Wolters Kluwer Health, Inc. Riverwoods, IL. Available at: http://online.lexi.com. Accessed December 2022
“Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, Researcher Finds.” ScienceDaily, 2024, www.sciencedaily.com/releases/2011/05/110519113024.htm . Accessed 22 Oct. 2024.
Gao, Qian, and Tamas L. Horvath. “Cross-Talk between Estrogen and Leptin Signaling in the Hypothalamus.” American Journal of Physiology-Endocrinology and Metabolism, vol. 294, no. 5, May 2008, pp. E817–E826, https://doi.org/10.1152/ajpendo.00733.2007.
Ko SH, Jung Y. Energy Metabolism Changes and Dysregulated Lipid Metabolism in Postmenopausal Women. Nutrients. 2021 Dec 20;13(12):4556. doi: 10.3390/nu13124556. PMID: 34960109; PMCID: PMC8704126.
Lawson EA. The effects of oxytocin on eating behaviour and metabolism in humans. Nat Rev Endocrinol. 2017 Dec;13(12):700-709. doi: 10.1038/nrendo.2017.115. Epub 2017 Sep 29. PMID: 28960210; PMCID: PMC5868755.
Office. “Estrogen Curbs Appetite in Same Way as the Hormone Leptin.” Yale School of Medicine, 3 Jan. 2007, medicine.yale.edu/news-article/estrogen-curbs-appetite-in-same-way-as-the-hormone-leptin/. Accessed 22 Oct. 2024.
Schaefer, Anna, and Kareem Yasin. “Is Sugar an Addictive Drug?” Healthline, 29 Apr. 2020, www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug#What-is-an-addiction?
Schulte, Erica M., et al. “Which Foods May Be Addictive? The Roles of Processing, Fat Content, and Glycemic Load.” PLOS ONE, vol. 10, no. 2, 18 Feb. 2015, p. e0117959, www.ncbi.nlm.nih.gov/pmc/articles/PMC4334652, https://doi.org/10.1371/journal.pone.0117959. Accessed 29 Oct. 2019.
