Changing hormone levels during and after menopause may cause you to feel hungrier than usual. Key hormones involved are estrogen, leptin, ghrelin, and cortisol. Some craving coping strategies may offer help.

You may sometimes have a craving for a particular food that’s so intense you can practically taste the food in your mouth.

Some people who are going through the transition to menopause have these major cravings, which may be partially a result of this transition itself.

The word “perimenopause” means “around menopause,” so it refers to the time around what some people might refer to as the change or transition.

Changing hormone levels are responsible for this transition, which may trigger a number of symptoms, one of which is hunger. During this time, you may feel hungrier than you’ve ever felt.

An old 2013 study in 94 premenopausal women found that increased hunger may often accompany the menopause transition. The study participants also experienced an increase in their psychological desire to eat.

However, newer research doesn’t exist yet, so more is needed to explore this relationship.

So, if you’re feeling extra hungry as you go through perimenopause or menopause, you’re not alone. Here’s what you might want to know about this experience.

Anyone who has ever gritted their teeth and called upon willpower to resist the siren call of the kitchen pantry can attest that willpower isn’t always enough.

Your hormones — four of them at that — can make you hungry. Really hungry.

Estrogen

Your body slows its production of estrogen as it prepares for menopause. But ultimately, your estrogen levels will begin to decline during perimenopause.

Estradiol, a form of estrogen, is thought to dampen appetite. Lower levels may make it more difficult to regulate your appetite to the same degree as before.

Leptin

Leptin is a hormone your fat cells produce. It helps you regulate energy. Some people call it the “satiety hormone” because it suppresses hunger.

High levels of leptin tell your brain when you’ve eaten and when you’re full, helping regulate your weight.

Recent research from 2020 suggests that older age is associated with lower levels of leptin, which may make you feel hungrier more often.

Ghrelin

If leptin is the satiety hormone, then ghrelin is the opposite — the “hunger hormone.” Ghrelin may increase during perimenopause, making you feel hungrier. It may even contribute to hot flashes.

The cells in your gastrointestinal tract produce ghrelin, which sends signals to your brain when your stomach is empty, notifying you it’s time to eat. Your ghrelin levels typically increase between meals and decrease once you’ve eaten.

A research review from 2021 suggests that higher ghrelin levels may result in food cravings and binge eating.

Cortisol

Cortisol is often called the “stress hormone.” It helps you:

Research from 2018 suggests that you may reach for more high calorie foods as a result because your brain is telling you this will help relieve stress.

You may feel more stress than usual during the menopause transition. You’re entering a new phase of life with new symptoms. Your cortisol (and hunger) levels may be higher as a result.

There doesn’t seem to be an association between increased appetite and hormone therapy (HT). But certain medications may cause increased hunger as a side effect, including:

If you’re not taking any medications that would likely cause extreme hunger and can’t think of any other factors that might be the cause, speak with a healthcare professional.

They can help you address and manage any underlying health conditions. This, in turn, may help you maintain a moderate weight.

If you currently take medication

Do not stop taking your medication unless you’ve spoken with your doctor or prescriber first. Doing so without approval or a proper plan to end treatment may have serious health effects.

Knowing that your hormones are at least partially responsible for your cravings may help you give yourself some grace.

But if you’re worried about gaining weight, which some people may experience around menopause, you may want to develop a strategy to resist those cravings.

Understand your cravings

According to a 2020 research review, food cravings tend to develop in the late afternoon or evening, and the desire to eat high calorie foods increases throughout the day.

Being mindful of this may help you prepare for them.

Be patient with yourself

The same 2020 research review also found that people who try not to eat certain foods, such as carbohydrates, often experience more intense cravings for those foods in the first few days they try to go without them.

It also suggests that your body may eventually realize you don’t really need those foods, and your cravings may decrease.

Make sure you’re eating enough

People who want to lose weight often follow a restrictive diet, but this strategy usually backfires. Make sure you’re eating enough calories to provide your body with the fuel it needs daily.

If you’re looking to lose weight, try using this calorie calculator to help determine your daily calorie needs.

Eat nutrient-dense foods

Eating a diet rich in nutrient-dense foods will help you feel full longer. Some examples of nutrient-dense foods are:

Feeling full longer can help stave off cravings — especially cravings for snack foods and late-night treats. You might find it helpful to list nutritious foods that can stand in for the less-nutritious foods you frequently crave.

Try moving more

Some people have long believed that exercising makes you want to eat more. While this may be true for some, research suggests the opposite: Exercise and physical activity may help reduce those pesky cravings.

A 2022 animal study found that the level of a potential appetite-suppressing compound was elevated in mice after exercising. Further experimentation with this compound found that it may decrease food intake and body weight in mice.

The American Heart Association recommends adults get at least 150 minutes of moderate activity per week.

If you’re new to exercise, focus on moving more rather than reaching this number. You can always set it as your goal to reach later.

Tackle your stress

Chronic stress may disrupt your hypothalamic-pituitary-adrenal (HPA) axis, which affects the amount of cortisol released in your body. This could affect your appetite.

Take a look at the factors that may be increasing your stress levels and determine where you can make improvements.

Get some sleep

A small 2018 study suggests a link between cravings and a lack of sleep.

Another small study from 2021 found an association between sleep deprivation and a preference for certain foods, along with a decrease in self-control around those foods.

If your food cravings are particularly distracting, try to focus on making sure you’re getting enough sleep — and quality sleep at that. Most adults should try to aim for 7 to 9 hours of shut-eye every night.

Managing food cravings is just one factor to consider when managing your weight after menopause. These strategies may be helpful, too:

  • Enjoy your favorite foods in moderation: 2018 research connects more flexible diets, rather than restricted ones, to long-term weight loss and maintenance.
  • Speak with a professional: A registered dietitian can help you adjust your diet if you’re having difficulty figuring out what (and how much) to eat. A mental health professional may help you change your relationship with food and reduce the negativity accompanying dietary slip-ups.
  • Exercise regularly: Regular aerobic exercise, and any physical activity at that, has multiple health benefits. Walking, jogging, biking, swimming, aerobics, and dancing fall into this category. You may also consider incorporating resistance (weight) training.

You may feel like your hormones are working against you as you go through menopause (and even afterward).

But just because you experience food cravings, even intense ones, doesn’t mean you’re completely powerless against them.

Understanding why you’re hungry and what you can do to manage your cravings can help you prevent unwanted weight gain during this phase of life.