Hormonal Havoc: How Perimenopause Affects Your Eating Habits and Body Image
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 may be dealing with anxiety, low mood, 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.
Changes in the Mirror
During perimenopause, your body shape can go on an adventure of its own! The hormone oestrogen rollercoasters and then along with progesterone, declines , often leading to that notorious weight gain around the middle. Metabolism slows down by around 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 are often driven to try unhelpful diets and food restrictions such as calorie deficits, fasting, or food group elimination.
Sleep Woes
As if that weren't enough, perimenopausal symptoms including night sweats and anxiety can wreak havoc on your sleep. 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 more of the less helpful foods. Plus, with less energy and increased stress, whipping up a balanced meal can feel like a huge overwhelming task.
Stress Hormone: Cortisol
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 hormone that regulates blood sugar, also affects your appetite. During perimenopause, the body tends to become more resistant to insulin, which means it struggles to move glucose into your cells for energy. As a result, despite having plenty of glucose in your bloodstream, your cells aren't getting the fuel they need. This can leave you feeling hungry and craving sugar, even though there's already enough circulating in your system.
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 download my free guide ‘Breaking the cycle – your first steps to healing your relationship with food.’
This valuable resource will help you:
✔️ Recognise true hunger versus emotional hunger
✔️ Learn the most effective eating patterns to regulate your appetite and enable stability
✔️ Discover the ideal snacks to curb your cravings and regain control