During menopause, many women have increased chocolate cravings. Although it may seem like a simple whim, these cravings are rooted in the hormonal changes characteristic of this phase. 

Menopause represents a period of significant physical and emotional changes, accompanied by a range of distinct symptoms and experiences ⁽¹⁾. Therefore, understanding the causes behind chocolate cravings empowers women to make conscious and healthy choices.  

How are chocolate cravings related to hormones? 

Understanding that these cravings are linked to hormonal and emotional changes can lessen the guilt associated with their consumption. It's important to understand that the decline in estrogen levels during menopause can impact your mood and emotional regulation. Change can contribute to symptoms such as anxiety, irritability and sadness ⁽¹⁾.  

Often, the body seeks solace for these emotions in foods that stimulate the release of endorphins. Among them, is chocolate, because of its magnesium and tryptophan content. Both compounds are associated with relaxation and well-being ⁽²⁾. There is a close relationship between menopause and anxiety disorder.  

Cravings may intensify in women who feel anxious during this stage, as chocolate temporarily relieves stress and emotional ups and downs ⁽³⁾. 

Learn to enjoy chocolate without guilt 

Chocolate, when consumed in moderation, can be part of a balanced diet. It is a food that provides energy and beneficial nutrients, such as flavonoids ⁽⁴⁾. 

Opting for versions with a high cocoa solids content (between 50% and 90%) provides antioxidants. Dark chocolate also reduces cholesterol and the risk of diabetes. In addition, it would improve skin health ⁽⁵⁾. 

So, you can enjoy it consciously, choosing quality chocolate and paying attention to portions. Dividing a bar into small portions helps to avoid excesses while enjoying the flavour. 

Combining it with fresh fruits and vegetables is advisable to create nutritious and satisfying snacks. For example, with berries, such as raspberries, or spices and dried fruits. 

Healthy alternatives for your chocolate cravings 

Although dark chocolate is a healthy option, other alternatives can satiate your cravings in a balanced way. For example: 

- Nuts and seeds: almonds, walnuts and sunflower seeds are rich in magnesium, helping to reduce stress and anxiety. You can create homemade bars by combining nuts with dark chocolate. 

- Naturally sweet fruits: dates, bananas and berries are energy-giving foods that provide natural sweetness. They are excellent choices for satisfying cravings. 

- Homemade smoothies: blending unsweetened cocoa powder with almond milk creates a nutritious drink. Other alternatives are smoothies made with fruits, vegetables and water. 

These options not only help offset chocolate cravings. They also support healthy weight maintenance, as they are low in sugar and provide satiety. In addition, the water content of smoothies prevents conditions such as irritable bowel syndrome or chronic constipation. 

Combine good habits to manage cravings 

Eating a varied and nutritious diet is key to staying healthy and feeling good at all stages of your life. In addition, incorporating nutritional supplements of vitamins and minerals, according to medical recommendations, helps you during menopause ⁽⁶⁾. 

It is also essential to practice physical activity regularly. For example, walking outdoors, swimming or yoga. You will get the benefits of exercise, strengthen your cardiovascular and pulmonary health, increase energy for your daily activities, reduce stress and improve your mood, which can help prevent chocolate cravings. A combination of exercise and balanced nutrition contributes to maintaining your physical and mental balance ⁽⁶⁾.  

Finally, incorporating some emotion management techniques, such as meditation or therapy, can complement a holistic approach to living this stage to the fullest ⁽⁶⁾. 

One of the many lessons you learn during this stage of your life is knowing how to manage your chocolate cravings. Menopause is an invitation to rediscover the importance of self-care. With a balanced diet, attention to emotional and physical needs, as well as the conscious enjoyment of pleasures such as chocolate, you can turn this phase into an opportunity to flourish. 

Referencias Bibliográficas 

1. NHS. Menopause overview [Internet]. National Health Service; 2022 [cited 2024 Nov 27]. Available from: https://www.nhs.uk/conditions/menopause 

2. Orsolini L, Cicolini A, Salvi V, Volpe U. Biopsychology of chocolate craving. In: Nutritional Neurosciences. Singapore: Springer Nature Singapore; 2022. p. 221–41. Available from: https://link.springer.com/chapter/10.1007/978-981-19-5021-6_11 

3. Abdoli E, Rezaie E, Mirghafourvand M, Payahoo L, Naseri E, Ghanbari-Homaie S. A clinical trial of the effects of cocoa rich chocolate on depression and sleep quality in menopausal women [Internet]. Sci Rep 2024 [cited 2024 Nov 27];14(1):1–12. Available from: https://www.nature.com/articles/s41598-024-74804-8 

4. Anne Harguth. Choose dark chocolate for your heart [Internet]. Mayo Clinic Health System; 2022 [cited 2024 Nov 27]. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/choose-dark-chocolate-for-your-heart 

5. Sun Y, Liu B, Snetselaar LG, Wallace RB, Shadyab AH, Chen G-C, Shikany J, Manson J, Bao W. Chocolate consumption in relation to all-cause and cause-specific mortality in women: The women’s health initiative [Internet]. J Acad Nutr Diet 2023 [cited 2024 Nov 27];123(6):902-911.e3. Available from: http://dx.doi.org/10.1016/j.jand.2022.12.007 

6. Cambridge University Hospitals. Menopause: A healthy lifestyle guide [Internet]. NHS; 2024 [cited 2024 Nov 27]. Available from: https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/