How Sugar Impacts Menopause: Reduce Cravings & Feel Better Now!

Sugar consumption remains a significant health concern in the United States, with Americans consuming an average of 17 teaspoons (71.14 grams) of added sugar daily. You might be consuming even more! Did you know a 20oz Mountain Dew contains 77 grams of sugar? That’s over 19 teaspoons! This level of intake has been linked to various health issues, including obesity, diabetes, and hormonal imbalances. For women navigating perimenopause and menopause, the stakes are even higher. Let’s explore why managing sugar intake is critical during this phase of life and how you can take steps to regain control.

The Sugar Trap: Why It’s So Hard to Quit

Sugar Addiction and Cravings

Recent research has confirmed sugar can be as addictive as drugs. Consuming sugary food triggers the release of dopamine in the brain, activating the same reward pathways as substances like alcohol or narcotics. Over time, this can create a cycle of cravings and dependency, requiring more and more sugar to achieve the same pleasurable effects. You likely experienced this during the holidays!

Sugar’s Double Whammy During Menopause

Hormonal fluctuations during perimenopause and menopause can amplify sugar cravings, mood swings, and energy dips. Here’s how sugar impacts your health during this time:

1. Hormonal Fluctuations and Cravings

As progesterone levels drop and estrogen levels fluctuate, many women experience increased cravings for sweets. These hormonal shifts can also increase appetite, making it harder to resist sugary snacks. I’ve certainly experienced this!

2. Mood Swings and Energy Crashes

Sugar can wreak havoc on mood and energy levels. While it may provide a temporary energy boost, the inevitable crash can make you feel worse. Reducing added sugar can help stabilize your mood and energy, providing a steadier foundation for your daily life.

3. Exacerbation of Symptoms

Excess sugar can worsen common menopause symptoms like weight gain, brain fog, and fatigue.  Too much sugar late in the day can also impact sleep.  Additionally, too much sugar contributes to inflammation, which is linked to a host of chronic conditions, including heart disease and osteoporosis—key health concerns for women in menopause.

Breaking Free: Practical Strategies to Reduce Sugar Intake

You don’t have to eliminate all sweetness from your life to improve your health and menopause symptoms. Instead, focus on making mindful choices and incorporating healthier alternatives. Here are a few to consider:

1. Healthier Sweet Options

Replace sugary snacks with healthier alternatives that satisfy cravings without spiking blood sugar. Consider giving these options a try:

• Dark chocolate (70% cacao or higher)
• Baked fruit with nuts and granola
• Banana “nice” cream (frozen bananas blended until creamy) or healthy ice made in a Ninja Creami
• Roasted sweet potatoes with a drizzle of maple syrup
• Sliced apples or pears with nut butter
• Healthy protein balls made with nuts and seeds. Want my favorite recipe? Grab it HERE.

2. Be Sugar-Savvy

Hidden sugars in processed foods account for 75% of added sugar intake in the U.S. Be sure to read labels for sneaky culprits like high-fructose corn syrup, maltose, and other sugars and alternatives. Did you know over 50 names for sugar could be on a food label?  Prioritize whole, unprocessed foods to minimize your sugar consumption.

3. Mindful Eating Practices

• Eat balanced meals with protein, healthy fats, and fiber to stabilize blood sugar.
• Drink water or herbal teas instead of sugary beverages.
• Savor your food—eat slowly and enjoy every bite to reduce the urge for second helpings.

Small Changes, Big Results

Managing sugar intake during perimenopause and menopause isn’t just about reducing cravings—it’s about improving your overall health and quality of life. By cutting back on added sugars and choosing healthier alternatives, you can stabilize your energy, improve your mood, and reduce the severity of menopause symptoms.

Remember, every small step counts. Whether swapping out a sugary snack for a piece of dark chocolate or choosing water over soda, these changes add up to a healthier, happier you.

Ready to take control of your health? Let’s work together to create a personalized plan that fits your busy life and helps you thrive during menopause and beyond. Schedule a FREE call with me HERE.