What menopause sugar and salt cravings really reveal about your health
Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery. However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link between cravings and hormone imbalances becomes more compelling. Here’s why.
Food is so much more than just calories. It’s information. The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best. The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods. Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?
An increase in cravings is not just common for women during pregnancy, who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt, but also when women approach the menopause. During perimenopause, your oestrogen levels fluctuate as your body prepares for menopause. But ultimately, your oestrogen levels will begin to decline. Oestrogen is thought to dampen appetite. So, when your oestrogen levels begin to decline, oestrogen may no longer inhibit your appetite to the same degree that it once did. For women of a certain age, it’s even more important to understand what triggers cravings and how to combat them…
ARE YOU CRAVING SUGAR?
One of the most common and documented cravings is, of course, sugar. In recent years, articles in the press have suggested sugar is as addictive as class A drugs. How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye.
The brain needs glucose to function – sugar, which comes from carbohydrates. When you’ve got a steady release of glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy. However, too much of the wrong kinds of sugar can throw things off kilter. Eating something high sugar and high in fat (like donuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction. By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better’. You might use these foods to regulate your mood and lower your stress. But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep. Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.
So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished.
Sugar also stimulates the release of tryptophan, the precursor to serotonin, which in turn produces melatonin helping you get a good night’s sleep. Similarly, woman can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you…
Studies have shown PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.
Generally, the foods you choose to eat every day can help to regulate or trigger these cravings. Here are a couple of simple tips to try:
1. Switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as wholegrains, pulses and root vegetables. This can help to regulate the release of glucose into the blood stream.
2. Increase your protein intake at each meal. Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support production of serotonin and dopamine - a much better source than a packet of chocolate digestives or a bag of sweeties.
Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try.
DO YOU CRAVE SALTY SNACKS?
Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts or cheese. Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS.
You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation. Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineral corticoids which regulates blood pressure by controlling fluid levels and electrolyte balance in the body.
When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea. If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.
Taking a break to meditate or take some deep breaths before reaching for salty snacks could help to reduce stress hormones and curb bingeing. Try practicing meditation, breathing exercises or other stress-management techniques that work for you. In addition, aim to drink 2.5 litres of water a day to stay hydrated. You can add some flavour with slices of cucumber or lemon, or fresh mint.
Working with a Nutritionist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and wellbeing. For more information on what this involves, book a free 30-minute health and energy review using this link