Sweet, Salty, Scrolling & Stuffed: What Your Holiday Cravings Are Really Trying To Tell You In Menopause

So...American Thanksgiving has just happened, Christmas and other holidays are looming, and a surprising number of us are feeling barely held together by coffee, adrenaline, and the crumbs at the bottom of the biscuit tin.

I grew up loving this time of year.

In theory, it’s about connection, gratitude, cosy meals, and slowing down.

In practice, it often turns into a month-long Olympics of more.

More food.
More shopping.
More events.
More scrolling.
More “shoulds.”

And somehow, in all that “more,” you quietly get less.

Less sleep.
Less patience.
Less energy.
Less time to actually enjoy any of it.

If you’ve noticed your cravings ramping up lately – for sugar, crisps, popcorn, wine, “just one more” episode, or “just five minutes” on your phone – it’s not a random personality flaw.

Especially in menopause, your cravings are trying to tell you something.

Let’s decode them.

Overconsumed… just not in ways that help you

We live in a culture that worships overconsumption.

• Portions are bigger.

• Workdays are longer.

• Our homes are full of stuff we don’t remember buying (and never use).

• Our brains are marinating in emails, notifications, and group chats from the moment we wake up.

We’re encouraged to cram more into every hour… and then “recover” by collapsing in front of a screen with a glass (or three) of something and a snack we barely register eating.

Do you know what most women don’t overconsume?

Actual self-care.
Real rest.
Food that leaves them feeling nourished instead of numb.
Quiet.

That’s before you even factor in menopause.

Why cravings get louder in menopause

If it feels like your cravings have levelled up since your 40s, you’re not imagining it.

Midlife hormones love a plot twist:

• Oestrogen changes can make blood sugar swings more dramatic, which often means more “GIVE ME CARBS NOW” moments.

• Progesterone shifts can affect appetite, sleep, and that old premenstrual-style “eat all the things” feeling, even if your periods are irregular or long gone.

• Cortisol (your stress hormone) is often running higher thanks to careers, caring for others, ageing parents, financial worries, and life generally being a lot.

Add holiday pressure on top and you’ve got a perfect storm.

More stress + less sleep + more ultra-processed snacks + alcohol + constant stimulation = a body that is absolutely going to shout for quick comfort and quick energy.

Cravings in menopause aren’t a moral failing. They’re chemistry + context.

Sweet, salty, crunchy or boozy… what your cravings might be saying

Let’s be clear: your body is not speaking in perfect sentences. There’s no “you crave crisps, therefore you are deficient in X” tidiness.

But there are patterns.

Sweet cravings

Chocolate, biscuits, desserts, all the sugary things.

Often show up when:

• Your blood sugar has been on a rollercoaster all day

• You haven’t eaten enough real food (especially protein and fibre)

• You’re exhausted and your body wants fast energy

• You’ve trained your brain that “end of the day = sweet treat”

Sweet cravings can be a sign your body’s looking for energy + comfort.

Salty / crunchy cravings

Crisps, popcorn, crackers, nachos – anything you can crunch the frustration out on.

Often show up when:

• You’re stressed, angry, or resentful and don’t have a safe outlet

• You feel like you’re holding it together for everyone else

• You’ve been swallowing your words all day

Salty, crunchy cravings can be a sign your body wants release + boundaries.

Creamy / heavy / cheesy cravings

Cheese boards, creamy pasta, pizza, that rich thing that feels like a hug from the inside.

Often show up when:

• You’re depleted and want to feel grounded and soothed

• You’re cold, tired, and emotionally wrung out

• You’ve been dieting, restricting, or constantly forcing yourself to “be good”

These cravings can be a sign your body is asking for comfort + calories + a break from perfection.

Boozy cravings

Wine, prosecco, cocktails, “just one” that turns into… not one.

Often show up when:

• You’re desperate to switch off quickly

• Evenings feel like a second shift, not downtime

• You want connection, but all you’re getting is small talk and noise

Alcohol cravings can be a sign your body’s asking for relief + relaxation + connection… you just happen to have trained that pathway through a glass.

Again: this is not about shame.

This is your system doing its best with the signals and tools it has.

And where do the screens fit into all of this?

Good question. Because food isn’t the only craving game in town.

That “just five minutes” of scrolling is its own form of craving:

• For distraction

• For escape

• For numbing out

• For feeling less alone

Your phone, your streaming service, your inbox – all of them are designed to hijack your attention and drip-feed you novelty. Your brain loves novelty. Especially a tired, stressed, midlife brain.

The problem?

Your nervous system doesn’t get the memo that you’re “resting.”

It’s still processing light, sound, emotion, and information.

Then you add snacks and drinks on top because, well, you’re there anyway.

So you end up both overstimulated and undernourished – wired and tired – and your body screams louder for more of the quick fixes it recognises.

A gentler way to handle cravings this holiday season

You don’t need a perfect plan. You just need a kinder one.

Here are three places I’d love you to experiment between now and January:

1. One pocket of real rest

Choose one small window most evenings – even 15–30 minutes – where you:

• Put the phone away

• Turn off the news

• Keep light softer and lower

Do something that lets your nervous system exhale: stretching, a warm shower, journalling, reading, pottering, making tea, breathing.

This isn’t “earning your food.” It’s giving your brain a break so your cravings aren’t being driven by pure overwhelm.

2. A 10-second cravings check-in

Before you automatically grab the thing, ask:

• When did I last eat a proper meal?

• How do I actually feel right now (physically and emotionally)?

• What am I hoping this will give me – energy, comfort, distraction, connection, sleep?

Then decide:

• Conscious yes – I’m having it and actually enjoying it (then eat it slowly and mindfully)

• Upgrade – have smaller portion of a higher-quality version, or pair it with some real food

• Change the channel – I’ll try something else for 5–10 minutes first

No drama, no “being good”, just choosing instead of being dragged along mindlessly.

3. One boundary that protects you

This might be:

• No phone in the bedroom

• No work emails after a certain time

• Not saying yes to every single event

• A limit on how many nights a week alcohol is part of the plan

Think of it as telling your future self: “I’ve got you.”

Want some help putting this into practice?

In our latest Empower Your Menopause episodes, Coach James and I dig into both sides of this:

• How screens and digital overload wreck midlife sleep

• How to handle cravings in menopause without giving up chocolate (or crisps)

And on December 17th, we’re running a live workshop on realistic weight loss in menopause.

We’ll be talking about:

• Navigating holiday food and drink without all-or-nothing rules

• Managing cravings, stress and sleep so you don’t slide into January feeling defeated

• Simple, personalised actions you can actually stick with

If you’re tired of feeling like your cravings, your phone, and your calendar are running the show, this is your invitation to try something different – with the support you need.

If you want in for the workshop, head to fivesteps.fabulousbeyond40.com to register or learn more.

Because you don’t need a “perfect” December.

You need a way of living that lets you feel present and steady so you can actually enjoy the season and the body you’re in right now.

And you are absolutely worth that.