Taming the Cravings: How to Take Back Control During Perimenopause

Taming the Cravings: Regain Control in Perimenopause

If you’ve ever found yourself standing in front of the pantry, half-frustrated and half-determined not to grab the chocolate — only to end up eating it anyway — you are not alone.

Cravings are one of the biggest struggles women face during perimenopause, and they’re not just about willpower.

They’re about hormones, stress, emotions, and that little dopamine hit your brain gets when you reach for something sweet. The good news? You can learn to control them — without feeling deprived or constantly fighting yourself.

Why Cravings Feel Stronger in Perimenopause

Let’s start by taking the guilt out of this, okay?

When your hormones start shifting in perimenopause, your body isn’t betraying you — it’s just doing what it knows best to survive.

Here’s the quick science behind it:

As estrogen fluctuates, your blood sugar regulation becomes less stable. This can lead to more dips in energy, irritability, and that urge to “grab something quick.”
Cortisol, your stress hormone, tends to run higher and stay elevated longer. When cortisol spikes, it often triggers hunger and cravings for quick energy — usually carbs and sugar.
At the same time, lower levels of serotonin and dopamine can make you crave comfort foods that bring a temporary “feel good” lift.

So when you’re craving sugar or chips at 3 p.m. or after dinner — it’s not weakness. It’s your hormones, your nervous system, and your brain chemistry all teaming up to say, “Help! I need a pick-me-up.”

Step 1: Understand What Your Craving Is Really Saying

Cravings are messages. They’re your body’s way of asking for something — but not always what you think.

Here’s what different cravings might be telling you:

🍫 Sugar cravings: You may need more rest, hydration, or balanced energy throughout the day. Your blood sugar might be swinging too much.
🧂 Salty cravings: You could be low on minerals like magnesium, potassium, or sodium — especially if you sweat a lot or drink tons of water.
🍞 Carb cravings: Often a sign of low energy or stress. Your body wants fast fuel to keep going.
🍷 Evening cravings: These can signal emotional fatigue — you’ve been “on” all day, and now your body wants something comforting to take the edge off.

When you start noticing patterns (for example: “I always want chocolate after 8 p.m.”), you can begin to respond with awareness instead of frustration.

Step 2: Balance Your Blood Sugar — The Craving Controller

When blood sugar swings, cravings follow.

Every time you eat something high in sugar or refined carbs, your blood sugar spikes quickly — giving you that quick burst of energy. But within a few hours, insulin has done its job, your blood sugar drops, and your body panics, craving another quick fix.

This “spike-crash-repeat” pattern is the real root of most cravings.

To break it:

Eat regularly. Don’t skip meals — that only sets you up for a crash.
Include protein, fiber, and healthy fats with your meals to stay fuller longer.
Hydrate consistently. Thirst often disguises itself as hunger.

Once your blood sugar stabilizes, cravings naturally start to fade — and you’ll notice you’re less “controlled by food” throughout the day.

Step 3: Hydrate Like It Matters (Because It Does)

Cravings and dehydration often go hand in hand.

When you’re even slightly dehydrated, your body sends out distress signals — and sometimes those signals feel like hunger or a sugar craving.

Start your day with water before your coffee (I know, I know, but it helps). Aim for half your body weight in ounces per day, and sprinkle in some electrolytes like magnesium or a pinch of mineral salt if you’re sweating or working out.

Bonus tip: Keep a water bottle handy and track your intake for one week. You might be shocked how much less you crave once you’re hydrated.

Step 4: Add Minerals Back In

If you’ve ever had a craving that just won’t quit no matter how much you eat — your body might actually be missing minerals, not food.

Electrolytes like magnesium, potassium, and sodium are essential for nerve function and energy balance. When you drink a lot of water or sweat often, you lose these minerals — and your body sends out craving signals to fix it.

Try this simple boost:

A pinch of Redmond’s Real Salt or Himalayan salt in your water.
Foods rich in magnesium like leafy greens, pumpkin seeds, or a quality supplement before bed.

These small tweaks can reduce “random” cravings dramatically.

Step 5: Manage Stress Before It Manages You

One of the sneakiest triggers for cravings is emotional or mental stress.

Think about it — how many times have you reached for something sweet after a long day just to feel better for a moment?

That quick dopamine hit gives you temporary relief, but long-term, it keeps you stuck in the same cycle.

Instead, start adding “stress release” rituals that don’t involve food:

Go for a short walk after dinner.
Take three deep breaths before eating to calm your nervous system.
Keep a short journal to dump thoughts before bed.
Set a boundary with work or screens at night.

When you lower stress hormones like cortisol, you naturally reduce the “emotional hunger” that drives most cravings.

Step 6: Tackle Cravings in the Moment

Even with all the best prep, cravings will still pop up — especially during the first week of cutting back on sugar. The goal isn’t to eliminate them entirely, but to handle them differently.

Here’s what to do in the moment when a craving hits:

Pause and breathe. Give yourself 60 seconds before reacting.
Ask: “What am I really craving right now — food, comfort, rest, or distraction?”
Drink water or sip a warm tea.
Change your state. Get up, stretch, go outside, or move your body for 2 minutes.
Delay the decision. Tell yourself you can have it in 10 minutes — most cravings fade before then.

Cravings usually peak and pass like waves. When you ride the wave instead of diving into it, you strengthen your self-control muscles — and every time you succeed, it gets easier next time.

Step 7: Rebuild Trust With Your Body

This might sound simple, but one of the most powerful things you can do is stop fighting your body and start listening to it.

Perimenopause can make you feel like your body is changing without your permission — but it’s still on your side. Cravings aren’t sabotage; they’re signals. And when you respond with care instead of criticism, everything shifts.

Try this mindset reframe:

“My body isn’t against me. It’s asking me to pay attention.”

When you respond with nourishment, rest, hydration, and stress relief instead of guilt, you start to build body trust again — and the cravings lose their emotional charge.

Step 8: Plan for the Tricky Times

You know yourself best — so plan around the times cravings hit hardest.

Is it mid-afternoon when energy dips?

After dinner when the house finally quiets down?

Or late at night when Netflix is calling?

Awareness is your superpower.

Instead of walking into those moments unprepared, create a few simple rituals:

Brew herbal tea or sparkling water with a squeeze of lemon after dinner.
Keep a cozy blanket near your favorite chair so relaxation doesn’t equal food.
Journal or stretch before bed instead of scrolling.

These small “replacement rituals” help break the automatic craving loop and rewire your brain toward healthier comfort.

Step 9: Progress, Not Perfection

Cravings aren’t a sign you’re failing — they’re a sign your body is adjusting.

Especially during a sugar reset, expect a few days of strong cravings before things start to level out.

If you do give in, don’t spiral.

Just pause, notice what happened, and move on. One snack doesn’t undo your progress. What matters is your next choice — and your overall consistency.

Remember: transformation doesn’t happen by being perfect. It happens by staying curious, compassionate, and committed.

Step 10: Celebrate the Wins

Here’s what no one tells you — your cravings will change faster than you think.

By week two or three, you’ll notice:

You’re not reaching for sugar automatically.
Your energy feels steadier.
You sleep better and wake up less foggy.
You start craving real food — not just quick fixes.

Those are the moments to celebrate. They’re proof that your body is responding — and that you’re building resilience one craving at a time.

So take a moment to acknowledge how far you’ve come. Every craving you manage differently is one more victory for your hormones, your energy, and your confidence.

Final Thoughts: You Are In Control

Perimenopause brings enough challenges — cravings don’t have to be one of them.

When you understand what’s happening in your body, balance your blood sugar, stay hydrated, manage stress, and build small rituals of awareness, you take back your power.

You don’t have to live at the mercy of cravings.

You can live in rhythm with your body again — strong, calm, and in control.

You’ve got this 💜

— Susie Friesen, FNE, PN1-NC, HPMC

Healthy Body Coaching

✅ Word Count: ~1,560 words

✅ Focus: Controlling cravings, hormone balance, emotional awareness

✅ Tone: Supportive, educational, relatable

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