Menopause, hormones and hunger
Women typically gain weight during perimenopause and post menopause. And around 43% of women ages 40 to 59 in this country are obese; millions more are overweight. Theories as to why this happens range from poor nutrition and a sedentary lifestyle even before menopause, to age-related changes in muscle mass and hormone-related emotional upset.
While they all can play a part in menopause-related weight gain, it may be more straightforward than that. You may simply be hungrier more often.
Menopause-related hormone fluctuations impact blood sugar and cause changes in the regulation of and sensitivity to the "feed-me" hormone ghrelin, leptin, and insulin. That fuels cravings and increases hunger. As a result, visceral fat around the waist may pile up, increasing your risk for metabolic, cardiovascular, and cognitive issues.
What can you do to combat this urge to splurge on food? To lower ghrelin levels, the Cleveland Clinic suggests you stick to a diet of whole grains and lean proteins (try the Mediterranean, DASH and MIND diets), ditch processed foods, sleep seven to eight hours nightly, stay hydrated and manage stress. (Stress boosts levels of ghrelin.) The same approach raises leptin levels, easing hunger, while it tamps down inflammation and reduces insulin resistance.
And hormone therapy, when taken with a daily baby aspirin and initiated before age 60 or within 10 years of menopause, offers a safe solution to the many symptoms of menopause, including increased hunger and sleep problems. For more menopause management magic, check out the menopause coaching program at 4YOUngevity.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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