Have you noticed that you feel hungrier than usual, crave more sugary foods or find it harder to feel satisfied after meals?

Changes in appetite are common during perimenopause and menopause. They are not simply a lack of willpower. Hormonal changes, disrupted sleep, stress and changing routines can all influence when, what and how much you want to eat.

Why Can Hormones Affect Hunger?

During perimenopause, levels of oestrogen and progesterone begin to fluctuate before eventually declining.

These changes may affect mood, sleep and how the body regulates appetite. Some women notice stronger cravings, increased snacking or a greater desire for comforting, carbohydrate-rich foods.

At the same time, changes in muscle mass and activity levels can influence the body’s nutritional needs.

Sleep, Stress and Blood Sugar Balance

Hormones are only part of the picture.

A poor night’s sleep can leave you reaching for quick sources of energy the following day. Stress may also make it harder to recognise whether you are physically hungry or eating for comfort.

Skipping meals can make cravings feel even stronger. Aim to eat regularly and include protein, fibre-rich carbohydrates and healthy fats to create meals that feel satisfying.

Try combining:

Eggs with wholegrain toast

Greek yoghurt with fruit and nuts

Chicken, beans or tofu with vegetables and rice

Apple slices with nut butter

Listen to Your Appetite

Trying to ignore hunger often backfires.

Instead of restricting food during the day and becoming extremely hungry at night, respond with balanced meals and nourishing snacks.

It can also help to pause before eating and ask:

Am I hungry, tired, stressed or simply in need of a break? Sometime when we feel hungry, we are actually dehydrated and maybe reach for a glass of water first, and if you still feel hungry afterwards then reach for a healthy snack.

There is no wrong answer. The purpose is to understand what your body may be asking for.

Practical Ways to Manage Appetite

Keep things simple:

Eat regular meals rather than skipping them.

Include a source of protein at each meal.

Choose fibre-rich foods to support a balanced diet.

Keep filling snacks available.

Drink water regularly. 20 mins before of after meals is ideal to drink our fluids, so as to not dilute our digestive enzymes more and ensure we have strong digestion.

Prioritise a consistent bedtime routine.

Use walking, breathing exercises or time outdoors to manage stress.

Avoid judging yourself for having a larger appetite on certain days.

Nutritional Support with Cleanmarine MenoMin

Cleanmarine MenoMin is formulated for women during perimenopause and menopause. It contains omega-3, biotin, rosemary oil, soy isoflavones and a range of vitamins.

Its vitamin B6 content contributes to the regulation of hormonal activity. Vitamins B1, B6 and B12 contribute to normal psychological function.

MenoMin can be incorporated into a consistent daily routine alongside balanced nutrition, regular movement, sufficient sleep and stress management.

The Key Takeaway

Changes in hunger and cravings during perimenopause and menopause can be your body signalling that it needs attention. Don’t suppress these signals, instead listen to your body and respond by nourishing it with nutritious foods.

Your hormones, sleep, stress and eating patterns can all influence your appetite. Regular meals, balanced nutrition and greater awareness of your body’s signals can help you feel more in control—without relying on strict diets or ignoring genuine hunger.