What’s Your Relationship with Food?
You might have noticed that your relationship with food has changed lately?!
Food might start feeling more like a source of guilt or frustration than nourishment, especially when dealing with weight gain, energy drops, or digestive issues.
Well – this is not really your fault but actually happening due to shifts in hormones, metabolism, and lifestyle.
But food is not the enemy
—it’s fuel for our bodies, and developing a healthy relationship with it is crucial for long-term well-being.
Food Guilt and Emotional Eating
The good news here is that you are not alone!
So many women in perimenopause/ menopause experience an unhealthy relationship with food.
This can take the form of emotional eating, where food is used to cope with stress, boredom, or sadness.
Alternatively, food guilt can arise from following strict diets or labeling certain foods as “bad.” Both patterns can lead to an unhealthy cycle of restriction and overeating, contributing to weight gain, low energy, and digestive problems.
Hormonal Changes and Emotional Triggers
When we reach perimenopause around 40- 45 years old (sometimes even earlier) our bodies go through hormonal changes.
These changes affect how we process food and can lead to:
- Increased cravings
- Slower metabolism
- Weight gain (particularly around the midsection.)
Emotional triggers also play a significant role.
Stress from managing work, family, and health can push us toward comfort foods high in sugar or fat, which provide short-term relief but can have long-term negative effects.
higher levels of cortisol, the stress hormone, which can increase appetite and lead to overeating.
Science has shown that emotional eating is linked to:
higher levels of cortisol, the stress hormone, which can increase appetite and lead to overeating.
You know when you’re really craving that chocolate or ice cream, and you think,
‘Hey, this is what my body wants’?
Well, what’s actually going on is your hormones are affecting the levels of serotonin and dopamine in your brain.
That’s why you’re reaching for those quick-fix foods. They might feel good in the moment, but they often leave you feeling worse afterward.
Here are 5 things you can start doing TODAY
Recognize Emotional Triggers
The first step to improving your relationship with food is to recognize the emotions that lead to overeating. Start by tracking when and why you eat. Are you eating because you’re hungry, or are you bored, stressed, or sad? By identifying emotional triggers, you can start addressing the root causes of emotional eating.Mindful Eating
Mindfulness is a powerful tool in changing how we eat. Mindful eating involves paying attention to your food, eating slowly, and savoring each bite. It helps you tune into your body’s hunger and fullness cues, preventing overeating. Instead of eating while watching TV or scrolling through your phone, sit down and focus on your meal. This simple change can help you enjoy your food more and reduce the tendency to eat mindlessly.Ditch the “Good” and “Bad” Labels
Instead of labeling food as “good” or “bad,” try to view food as fuel for your body. It’s okay to enjoy a treat now and then, but balance is key. Focus on eating whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins, while also allowing yourself to enjoy your favorite foods in moderation. This approach reduces the guilt associated with eating and promotes a healthier, more balanced way of eating.Plan Balanced Meals
A key to avoiding emotional eating is to plan satisfying meals that provide sustained energy. Build meals that include a balance of protein, healthy fats, and fiber-rich carbohydrates. This combination helps stabilize blood sugar levels, keeping you full and energized for longer. For example, a salad with grilled chicken, avocado, and quinoa provides a mix of nutrients that will keep you satisfied and reduce cravings for unhealthy snacks later.Stay Hydrated
Sometimes what feels like hunger is actually thirst. Many people mistake dehydration for hunger, leading them to eat when their body really needs water. Aim to drink 8 glasses of water a day, and if you’re feeling hungry between meals, try having a glass of water first to see if that helps curb your cravings.
You can do this!
Building a healthier relationship with food takes time, especially when hormones and emotions are involved. But don’t worry—just being more mindful of what, when, and why you’re eating can really make a difference. Instead of focusing on restrictions, think about balance and how food can nourish and support you. It’s about breaking free from emotional eating and actually enjoying your meals again, guilt-free.
Food is there to fuel your amazing body. With the right approach, you can take care of yourself without feeling restricted.
If you’d like to learn how to practice Mindful Eating and take back control, check out my guide to mindful eating here
