Perimenopause, Sugar Cravings, and the Emotional Roller-Coaster. What’s Really Going On???
Maybe you’ve found yourself Googling things like “why do I crave sugar during perimenopause?” or “how to stabilize blood sugar over 45.” If so, you’re not imagining things. Those cravings, mood swings, and energy dips are very real, and they tend to hit harder during perimenopause.
You might be asking yourself: “Why can’t I control my sugar cravings like I used to? Why does one chocolate bar turn into the whole box?” The answer isn’t that you’ve lost discipline, it’s that your body is going through a transition. Hormones are shifting, energy levels are changing, and your system is trying to find its new balance.
1. Why Sugar Feels Almost “Necessary” Right Now
During perimenopause, fluctuating hormones like estrogen and progesterone can make your blood sugar less stable. That means your body may feel like it needs quick energy sources and sugar is the fastest one.
This is why you might notice:
Afternoon crashes that make the cookie jar look irresistible.
Mood swings where a small annoyance feels monumental.
Random cravings for dessert after a perfectly balanced meal.
It’s not a lack of willpower, it’s your body asking for support.
2. The Emotional Roller-Coaster
Hormonal changes don’t just affect your energy; they affect your emotions too. One day you might feel calm and collected, and the next, minor stressors can feel overwhelming. Combine this with sugar cravings, and it’s easy to see why perimenopause feels like a roller-coaster ride.
Emotional eating often sneaks in here. When we feel off-balance or stressed, sugar provides temporary relief. But the more we rely on it, the more our energy dips, and the cycle continues. That’s the “sugar-craving vortex” many women describe.
3. Sleep, Energy, and Sugar
Poor sleep can make everything worse. Even one night of disrupted rest can spike cravings, increase fatigue, and make you feel more irritable. During perimenopause, sleep often becomes less restful, hot flashes, night sweats, or racing thoughts might wake you up multiple times.
When your body is tired, it craves quick energy. That’s usually sugar. And because energy dips faster than before, cravings can feel stronger than ever.
4. How to Regain Control
The good news? You can take steps to support your body and balance those cravings, without relying on willpower alone. It’s about creating stability for both your blood sugar and your emotions.
Eat protein at every meal.
Protein helps you feel fuller for longer and slows down sugar absorption, which helps keep cravings at bay. Think eggs, Greek yogurt, nuts, or chicken, something that sustains you.
Don’t skip breakfast.
Starting your day with a balanced meal sets your energy tone. Skipping breakfast can make sugar cravings stronger mid-morning or at lunch.
Include magnesium-rich foods and B-vitamins.
These nutrients help support energy, mood, and your body’s natural ability to handle stress. Add leafy greens, whole grains, seeds, and legumes wherever you can.
Prioritize quality sleep.
Even small adjustments like a consistent bedtime, limiting screen time, or a short wind-down routine can make a big difference. Better rest equals more stable energy and fewer cravings.
Move your body gently.
A brisk walk, yoga, or light strength training improves energy, lifts mood, and helps your body handle sugar more effectively. You don’t need to overdo it; consistency matters more than intensity.
5. Learning to Nourish Instead of Fight
Perimenopause can feel like your body is working against you. But the key is shifting from resistance to support. Rather than fighting cravings or feeling guilty for them, the focus is on giving your body what it needs to feel balanced: steady nourishment, movement, and self-care.
When you do this, you’ll notice:
Cravings lose their intensity.
Your energy feels more even throughout the day.
Mood swings become more manageable.
You feel more confident in your body and choices.
It’s a gentle, sustainable approach that doesn’t rely on perfection just awareness and small, consistent actions.
6. How The Sugar Reset Method Can Help
I created The Sugar Reset Method specifically for women in perimenopause. It’s designed to help you:
Break free from sugar cravings.
Stabilize energy throughout the day.
Support emotional balance and confidence.
Build a plan that fits your life, not someone else’s idea of “perfect eating.”
This isn’t another diet. It’s a step-by-step method to help your body find balance naturally, so you can feel grounded, in control, and confident in this stage of your life.
7. Your Action Plan
Here’s a simple way to start:
Notice your triggers. Write down when cravings hit and what’s going on emotionally or physically.
Add protein and fiber. Include them at meals and snacks to prevent spikes and crashes.
Plan a treat. Give yourself permission for a small, mindful indulgence so sugar doesn’t feel forbidden.
Move daily. Even a 15-minute walk helps regulate energy and mood.
Prioritize sleep. Create a nightly routine to support rest and recovery.
These steps aren’t complicated, but they are powerful. Consistency matters more than perfection.
8. Take the Next Step
You don’t have to navigate perimenopause alone. Supporting your body through this transition can dramatically reduce cravings, stabilize your energy, and help you feel like yourself again.
Download my free guide, “7 Day Sugar Reset Guide” and get practical tips for steady energy and sugar-reset strategies.
Or, if you want one-on-one guidance, book a discovery call to learn how The Sugar Reset Method can support you during perimenopause.