Do you find yourself suddenly craving sweets and carbohydrates more often than usual? You're not alone. Many women experience increased sugar cravings during menopause.

Don't worry if you find yourself reaching for sweets more often during menopause.

It's not your hands acting on their own - your body is undergoing significant hormonal changes causing that insatiable hunger. Try to stay active and keep your diet in check, and you'll be able to age gracefully despite these changes.

Let's take a closer look at why sugar cravings during menopause happen in the first place.

 

The Major Hormonal Changes During Menopause

The main culprit behind those pesky sugar cravings during menopause is the fluctuating estrogen levels in your body.

Estrogen helps to regulate blood sugar levels, so when it starts to dip during menopause, your blood sugar can become unstable. This can lead to cravings for sugary foods that will give you a quick burst of energy.

Progesterone is another hormone that declines during menopause. It helps to balance out estrogen levels in the body, so when it's not around as much, estrogen can start to run rampant. This can also lead to sugar cravings, weight gain, and mood swings.

If you're not getting enough nutrients in your diet, you may start to experience sugar cravings. This is because your body needs more vitamins, minerals, and protein to function properly.

Without these essential nutrients, your body will send hunger signals to your brain to get you to eat more. So if you're constantly craving sugar, it's a good idea to check your diet and ensure you're getting enough of the proper nutrients.

 

Connection Between Sugar And Menopause Symptoms

 

Sugar can harm our health in many ways, but did you know that it can also worsen menopause symptoms? That's right - eating too much sugar can raise our blood sugar levels, which has been linked to increased menopause discomforts.

In one study of nearly 951 postmenopausal women, those with higher blood sugar levels reported more physical and psychological menopause symptoms. Another study followed 3,000 women in their 40s and 50’s over 8 years and found that those with higher blood sugar levels also had more frequent hot flashes.

So if you're struggling with menopause symptoms, it might be worth cutting back on the sugar. Try replacing sugary snacks with healthier options like fruits and vegetables, and see if that makes a difference for you.

Are There Nutrients I'm Missing?

If you're experiencing sugar cravings, it's a good idea to check your diet and make sure you're getting enough of the following nutrients:

Here are some of the most common nutrients whose deficiency causes sugar cravings during menopause:

 Magnesium 

Do you find yourself constantly craving chocolate? It might be a sign that you need more magnesium in your diet.

Magnesium can be found in green leafy vegetables, avocados, almonds, bananas, beans, and brown rice. It's an important mineral for processing carbohydrates and regulating blood sugar levels.

 

Protein 

Beware of those late-night sugar cravings - they might be a sign that you need more protein in your diet. Protein helps to stabilize blood sugar levels, so if you're not getting enough of it, you may start to experience cravings. Good sources of protein include chicken, fish, Fenugreek, and nuts.

 

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Zinc 

Zinc is an important mineral for many functions in the body, including blood sugar control. If you find yourself craving sugar more often than usual, it might be a sign that you need more zinc in your diet. Foods high in zinc include oysters, chicken, tofu, pork, seeds, and nuts.

  

B Vitamins

B vitamins are also important for converting food into energy. If you're tired and run down, it could signify that you need more B vitamins. Foods rich in B vitamins include leafy green vegetables, turmeric, and whole grains

Probiotics

The probiotics help break down the natural sugars in what you have eaten, so they manage weight loss, balance out the bacteria in your digestive system, and curb cravings.

Ashwagandha

Ashwagandha can reduce psychological and physiological stress markers, including serum cortisol levels, and control sugar cravings during menopause. This, in turn, can improve eating habits and help to combat weight loss.

Green tea

Green tea's antioxidant compounds help relieve inflammation and stress, which can lead to staving off sugar cravings during menopause.

Conclusion 

Eating a balanced diet with plenty of nutrient-rich foods can help keep your body running smoothly and avoid those pesky sugar cravings. If you're experiencing sugar cravings, it's a good idea to check your diet and make sure you're getting enough nutrients.

Also, try to cut back on sugar as it can worsen menopause symptoms. If you make these simple changes, you'll be on your way to a healthier and happier menopause experience.

 

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