Why am I so tired, cranky and craving chocolate??
Have you ever found yourself standing in the pantry at 3pm looking for something sweet, wondering why your willpower seems to have disappeared?
Or perhaps you've noticed that if you skip breakfast, delay lunch, or get too busy to eat, you suddenly feel shaky, irritable, exhausted, or anxious.
If that's you, you're not imagining it.
One of the biggest changes I see in women moving through perimenopause is that they become much less tolerant of blood sugar fluctuations than they used to be.
The frustrating part is that many women haven't changed anything. They're eating the same way they always have, yet suddenly they're dealing with cravings, energy crashes, mood swings and stubborn weight gain.
So what's going on?
Your Hormones Affect How You Handle Blood Sugar
Something I teach my woman all the time about is - during our reproductive years, oestrogen was very good for insulin sensitivity.
As oestrogen starts fluctuating and declining during perimenopause, insulin sensitivity (how effectively you use carbohydrate) can decline too. This means your body doesn't handle carbohydrates and sugars quite as efficiently as it once did.
The result?
You may notice:
More sugar cravings
Energy highs and lows
Increased hunger
Afternoon slumps
Irritability and mood changes
Weight gain around the middle
It can definitely feel like your body has suddenly just changed the rules!
Why You Can't Skip Meals Like You Used To
Remember when you could survive on coffee, get busy, miss lunch, and still function reasonably well?
For many women, those days disappear during perimenopause.
When blood sugar drops too low, the body sees it as a stressor and releases cortisol and adrenaline to bring blood sugar back up.
This can leave you feeling:
Shaky
Anxious
Overwhelmed
Irritable
Lightheaded
Not to mention… over time… fatigues the adrenals.
It's not a lack of willpower.
It's your body trying to keep your brain fuelled.
When you're already juggling work, family, poor sleep and fluctuating hormones, these blood sugar crashes can feel much more dramatic than they used to!
The Cravings Are Real
I always ask what your cravings are…. They’re another sign that something isn’t balanced.
The truth is that cravings are often a sign that your blood sugar has become unstable, the nervous system is under stress and your metabolism is changing.
When blood sugar rises quickly and then crashes, your brain starts searching for the fastest source of energy it can find.
Usually that looks like:
Chocolate
Biscuits
Bread
Crisps
Coffee
The problem isn't that you lack discipline. The problem is often the blood sugar rollercoaster driving those cravings in the first place.
Why This Can Affect Weight
Blood sugar and weight gain are closely connected.
When insulin levels are elevated more often, the body becomes more likely to store energy rather than burn it.
Add in the hormonal changes of perimenopause, reduced muscle mass, stress, poor sleep and potential thyroid issues, and weight management can suddenly feel much harder than it used to.
This is why simply eating less isn't always the answer (see my blog on “Why Undereating can be Stalling Your Weight Loss in Perimenopause”).
Easy Blood Sugar Wins
The good news is that small changes can make a big difference.
Start Your Day With Protein
Instead of reaching for toast or just coffee, aim for a protein-rich breakfast.
Think eggs, Greek yoghurt, a protein smoothie or leftovers from dinner.
Protein helps keep blood sugar steadier, better energy production and often reduces cravings later in the day.
Don't Wait Until You're Starving
Try not to go long periods without eating.
When we let ourselves get overly hungry, we're far more likely to reach for quick sugar hits… which is a vicious cycle.
Pair Carbs With Protein
Daily I remind women… You don't need to avoid carbohydrates… but the type and when you have them matters!
Ideally always combine them with protein.
For example:
Apple with nuts
Cheese and seeded crackers
Fruit or veg sticks with nut butter
This helps slow the blood sugar response and keeps energy more stable.
The Bottom Line
If you've suddenly become more sensitive to skipped meals, energy crashes, cravings or irritability, there is a very good chance your hormones are playing a role.
Perimenopause changes the way your body responds to insulin, stress and energy production.
When blood sugar is more stable, many women experience better energy, fewer cravings, improved mood and a body that feels a little more predictable again.
And sometimes, feeling like you’ve gained control of something again, can feel like a huge win!
Natasha Gedrim (BHSc Naturopathy)
Thyroid and Hormone Naturopath
