Navigating Food and Body Changes During the Perimenopause

Whether you've already entered the perimenopausal stage or it's still years down the road, it’s important to understand the factors that can influence your relationship with food and your body- especially if you have struggled with this in the past.

This is a time when women often find themselves in a whirlwind of changes, effecting both eating behaviour and body image. So, why does this happen during this transformative phase of life?

Stress and Coping

Picture this: perimenopause arrives, and suddenly, you're dealing with anxiety, depression, sleep problems, and a foggy mind. Life can start feeling a bit overwhelming, and it's not unusual for women to turn to food as a way to cope. Juggling the responsibilities of looking after aging parents, adjusting to "empty nest" syndrome, or going through a breakup can make things even more challenging.

Changeing body shape

During perimenopause, your body shape can go on an adventure of its own. The hormone oestrogen rollercoasters and then along with progesterone, declines , leading to that notorious weight gain around the middle. Metabolism slows down by about 15%, and conditions like Hashimoto's disease can add to the mix.

You might notice that what used to work in terms of diet and exercise doesn't quite cut it anymore, and that's when women will be driven to try unhelpful dietary restrictions such as calorie deficits, fasting, or food group eliminations.

Sleep Problems

As if that weren't enough, perimenopausal symptoms including night sweats and anxiety can wreak havoc on your sleep. It's not just about tossing and turning, though. Lack of sleep messes with your appetite and influences your food choices. Your fullness hormones, like leptin, take a nosedive, while the hunger-inducing hormone, ghrelin, goes into overdrive. This leaves you craving less-than-healthy foods. Plus, with less energy and increased stress, whipping up a balanced meal can feel like a huge overwhelming task.

Stress Hormones

Meet cortisol, one of your body's stress hormones. In small doses, it's your "fight or flight" helper. But when stress becomes a regular companion, it can lead to fatigue, anxiety, and craving sugary treats. Chronic stress even messes with insulin, making it harder for your body to process glucose, potentially leading to more weight gain.

Insulin and Appetite

Insulin, the blood glucose regulator, also has a say in your appetite. When insulin resistance creeps in (and it often does during menopause), it can't effectively reach your brain to tell you that you’re full. This can leave you feeling hungry and more prone to overeating.

Brain Chemistry and Cravings

As if that weren't enough, the spiking and then plummeting oestrogen levels during perimenopause can lead to lower levels of the mood-regulating brain chemicals dopamine and serotonin. The result? Powerful sugar cravings and a ramped-up appetite, sometimes leading to emotional eating and bingeing.

In a nutshell, menopause can throw some curveballs when it comes to food and body image. Understanding the reasons behind these changes is the first step to navigating this phase effectively.

If this is something you are struggling with right now, be sure to down load my free guide ‘Breaking the cycle – your first steps to healing your relationship with food.’

 This structured 4 step guide is an essential resource for anyone who suffers from emotional or disordered eating.

In this guide you’ll learn how to: 

✔️Understand the best way to structure your eating routine

✔️Develop a better understanding of your body’s appetite cues 

✔️Navigate snacking to help you reduce cravings and feel satiated

✔️Use the journaling pages (included) to gain a deeper understanding of your eating behaviour, thoughts and emotions 

Also included: 

✔️My free appetite tool 

✔️My free journaling pages

✔️Snack ideas