Hormones & Hunger
Confused about your appetite, weight & hormones? This one’s for you.
Hello to all my amazing women in midlife and welcome to my first revamped Blog! I’m here to unravel the complex science into an easy to understand read that helps you understand what’s happening to your bodies in this new phase of life. I’m always asked about why your appetite feels different in midlife, and here’s the explanation why….
If you're feeling like your appetite, weight, and even where you store fat have taken on a mind of their own lately, you're absolutely not alone. Perimenopause and menopause bring a cascade of hormonal shifts that can significantly impact how our bodies regulate hunger, metabolism, and body composition.
One of the biggest culprits is the decline in oestrogen. This hormone plays a key role in appetite control and satiety, so as its levels fluctuate and drop, you might find yourself feeling hungrier more often or experiencing stronger cravings. Progesterone, another hormone that takes a dip during this time, can also contribute to mood swings and increased appetite due to its influence on our brain chemistry. Adding to the complexity is the fact that oestrogen also plays a part in how our bodies burn calories. As oestrogen declines, our metabolism tends to slow down, making it easier to gain weight even if we haven't changed our eating habits. And to top it off, many women notice a shift in fat storage from the hips and thighs towards the abdomen, a frustrating change often linked to hormonal shifts.
The good news is that while we can't completely control our hormones, we can absolutely support our bodies through this transition with smart nutrition and lifestyle choices. Prioritising protein at every meal can work wonders for keeping you feeling full and satisfied, while also helping to preserve muscle mass, which is key for a healthy metabolism. Choosing complex carbohydrates like whole grains, fruits, and vegetables over refined carbs will provide sustained energy and prevent those blood sugar rollercoasters that can trigger cravings and mood swings. Don't be afraid of healthy fats! Including sources like avocados, nuts, seeds, and olive oil can actually support your hormone production and help you feel more satisfied after meals.
Beyond what you eat, how you eat matters too. Practice mindful eating by paying attention to your hunger cues, eating slowly, and savouring each bite. This helps you tune in to your body's signals and recognise true hunger versus emotional eating. And don't forget the power of stress management and quality sleep! Both play a significant role in hormonal balance, appetite regulation, and overall well-being.
Navigating these changes can be challenging, but remember, you're not alone. By understanding how hormones influence your appetite and metabolism, and by implementing these strategies, you can regain control of your health and feel your best during this transformative phase of life.
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Ciao for now, Ex.