Why Am I Suddenly Hungry All the Time? Cravings & Perimenopause, Explained

Hunger can feel unpredictable. One day you’re constantly snacking, the next you forget to eat until lunchtime. That’s because appetite and satiety are regulated by a complex interplay between your brain and gut—and sometimes, those signals can go awry. 

When that happens, you might experience something called polyphagia—a term that refers to extreme or excessive hunger. If you feel like you're always hungry or constantly craving certain foods (and why is it never broccoli?), we’ll walk you through some of the most common reasons behind it, how to manage cravings in a healthy way, and when it might be time to seek professional support.

Common Reasons You’re Suddenly Hungry

Before we dive in, it’s important to remember that hunger is completely normal. After all, it’s one of the body’s most natural ways of signaling what it needs. But during perimenopause and menopause, those signals can get a little scrambled. That’s because the hormonal shifts that happen during this time—especially the drop in estrogen and progesterone—can make cravings more frequent, more intense, or just harder to predict.

Perimenopause, Menopause, and Hormonal Changes

Anyone who’s ever experienced PMS knows that during that time of the month, hunger and cravings can go through the roof. Hormonal changes are the main culprits, notably the temporary dips in estrogen and progesterone that happen right before your period. So it’s not hard to see why hormonal shifts during perimenopause and menopause, when estrogen and progesterone begin their more permanent, rocky downward trend, can trigger the same changes in appetite.  

But why exactly do hormonal shifts have you raiding the fridge? We’ll explain. Estrogen is a hormone that might be helpful due to possible appetite-suppressing properties, according to research. So as levels of estrogen decline, you may feel hungrier and be more likely to overeat, and just generally seem more out of control around food. 

But it’s not just estrogen that’s affecting your appetite and fueling your hunger. Other symptoms of perimenopause and menopause, including poor sleep (thanks in part to night sweats and more frequent middle-of-the-night bathroom breaks) and mood changes, can sabotage exercise plans, increase hunger hormones, and push you toward sugary foods for a much-wanted energy boost.

And if that wasn’t enough, midlife is also often a time when chronic stress can be off the charts, due to increased demands in your career, at home (caring for aging parents, kids, partners), or both. And research shows that chronic stress can increase the production of hunger hormones, prompting us to want to eat more. 

So when you put all these factors together, you may notice the following:

• Changes in dietary habits: You may find yourself reaching for more processed foods, which are easier to overeat without feeling truly satisfied (hence the constant hunger). On the flip side, if you’re cutting calories too aggressively, skipping meals, or eliminating entire food groups (especially carbs) in attempts to rein yourself in, you may actually be setting yourself up to overeat later. 
• Stress and emotional eating: You might be hungry for so many reasons that have nothing to do with your appetite. Our emotions can influence our eating habits, with some people eating less and some eating more. Overall, though, food tends to trigger positive emotions, so it makes sense that you might long for comfort foods in times of boredom, distress, or anxiety.
• Sleep deprivation: If you’re not getting enough sleep at night, you’re fighting an uphill battle when it comes to hunger, cravings, and efforts to eat in a balanced, healthy way. When you’re sleepy, your body asks for foods that will provide a quick pick-me-up, and those are usually high in sugar. A 2016 study suggests that shorting yourself on sleep could prompt you to eat 385 more calories the next day, compared with being well rested. While some experts suggest that sleep deprivation skews your hunger hormones, the authors of this study argue that sleep loss causes your brain to seek out food for reward. You just need a little something to get through the day…
• Increased physical activity: If you’re exercising more in an effort to halt weight gain from increased cravings, it could have the opposite effect. For some women, a really active day can crank up their appetite. That said, exercise is a key component in maintaining a healthy weight, so keep moving but understand the impact it can have on your appetite and have a healthy eating plan in place to fuel you.

Tips to Manage Constant Hunger and Cravings

The goal isn’t to crush your hunger into oblivion. (Honestly, meals just wouldn’t be as fun.) But you also don’t want to be locked in a cycle where all you think about is your next meal or eating this-or-that food. Though there isn’t one perfect solution, and managing hunger and cravings needs to be individualized, here are some strategies to consider:

Create balanced meals and snacks

Meals that are rich in protein (like chicken, tofu, or seafood) and fiber (think whole grains, legumes, and vegetables) help keep you fuller for longer. Fiber, in particular, is an important nutrient that many of us don’t get enough of in our daily diets. It’s one you don’t want to skimp on: Research in The Journal of Nutrition shows that making the single change of eating more fiber helps you lose weight. Not only is fiber filling, but it feeds good bacteria in your digestive tract to support gut health, which is also linked to a healthy weight. 

In addition, try to be consistent with meal timing to help keep your blood sugar steady, which leads to better energy levels and helps manage your hunger.

Practice mindful eating habits

Life is busy and hurried, so you don’t always have time to sit down and savor your meals. However, when possible, try to eat without major distractions (such as at your computer or in front of the TV), chew your food thoroughly (helps with bloating, too!), and eat more slowly. It can also be helpful to figure out where you fall on the hunger/fullness scale, so you can start to feel more clued into when you’re actually full.

Consider personalized weight loss medications

The weight loss effects of GLP-1s, like Ozempic and Wegovy, have been well reported. But that’s not all—these medications have also been found to reduce “food noise,” which is defined as persistent thoughts of food and eating that you can’t shake off. Freedom from constant cravings and thoughts about food are a major benefit that many people who take a GLP-1 experience. 

Midi Health offers multiple customized weight-loss medications, including personalized GLP-1 prescriptions in many forms (injectables and oral drops) and dosages, tailored to your medical history, symptoms, and preferences. Of course, these medications are not right for everyone, but they can be one part of a care plan alongside other healthy lifestyle habits.

Tame other menopause-related symptoms

We know that many symptoms of the menopause transition can impact your appetite. That’s why hormone replacement therapy (HRT) may be indirectly helpful if you’re experiencing other symptoms that make it harder to manage your cravings. Afterall, HRT is the most effective treatment for hot flashes and night sweats, as well as genitourinary symptoms (e.g., increased need to pee)—all of which can mess with your sleep, triggering cravings after another restless night. 

Commit to a few stress management techniques

Stress can come at you with no warning, so you’re not always going to have the perfect response. Sometimes, stress eating happens, and it’s exactly what you need. But it also helps to come up with a list—use the notes app in your phone—of other ways to turn down the dial on frenzied, anxiety-riddled feelings. When your brain feels stressed and frazzled, open this note and choose the strategy that’s both appealing and one you have time for.

Focus on your sleep

Good sleep can be difficult, especially if you’re in perimenopause, since hormonal shifts can cause symptoms like night sweats, and life stressors can contribute to insomnia. Setting a bedtime for yourself, keeping your sleep schedule consistent, limiting or avoiding alcohol, getting cooling sheets and bedding, and turning down the thermostat at night are just some strategies that can help.

Hydrate throughout the day

Although some sources say it’s common to “mistake thirst for hunger,” other research shows that dehydration doesn’t affect appetite or calorie intake. (So being overly hydrated won’t necessarily keep hunger at bay.) Still, dehydration can affect your mood, focus, and energy levels, all of which may impact your eating habits, which is why sipping water throughout the day is an important part of feeling your best.

Understanding Cravings and Never Feeling Full

Cravings and hunger are complex because they’re based on so many factors: What you ate today (or yesterday), your sleep, activity, and stress levels. Your body clues you into physical hunger based on cues like stomach growling, shakiness, headaches, and difficulty focusing.

Food noise is less physical, but it may contribute to why you feel hungry after eating (you’re always thinking about and planning your next meal) or have trouble concentrating. Food noise can happen to anyone, whether you’re on a “diet” or not. 

When Should You See a Healthcare Professional About Perimenopause Sugar Cravings?

We eat for all different reasons—not just hunger—and that can be OK. In other words, eating because of a stress craving shouldn’t be shameful. (It happens to all of us!) But if food is your prime or only coping mechanism for all the stuff life throws at you, it’s worth taking some time for self-reflection and building alternative coping strategies. Working with a healthcare professional, like a Midi clinician, can help. 

Not only can a healthcare professional help you rein in those hunger cravings, they can also connect you with a specialist if other, more serious health issues may be behind your uptick in appetite. 

Medical Conditions Associated with Excessive Hunger

If you are constantly hungry or never feel full, you might have more going on than just changes in your hormones. It could even be a combination of medical, lifestyle, or hormonal factors. Several conditions can cause increased hunger, including:

• Diabetes: When insulin is not functioning well, your cells may be starved of energy (glucose), so your body turns up your hunger. This is a common sign of diabetes.
• Thyroid disorders: The butterfly-shaped gland at the base of your neck regulates your metabolism. If you have an overactive thyroid (hyperthyroidism), your metabolism may be on overdrive—taking your hunger along with it.
• Mental health conditions: Changes in appetite are often a feature of depression, but many people lose their appetite altogether. However, some people with depression may have bigger appetites. Stress and anxiety can also drive hunger levels up.
• Some medications: Steroids, antidepressants (SSRIs), and antihistamines can all increase your appetite. 

Key Takeaways

• Hormonal shifts, particularly the drop in estrogen, during perimenopause and menopause can cause appetite and cravings to tick up, leading you to wonder why you’re suddenly hungry all the time. 
• Other symptoms of perimenopause and menopause, like sleep issues and mood changes, can impact appetite and interest in sugary, comfort foods that aren’t filling. 
• Changes in dietary habits, stress, and physical activity are all lifestyle factors that can affect hunger levels and cravings, especially during midlife. 
• Excessive hunger is called polyphagia, and it can be due to common underlying medical conditions like diabetes and thyroid disorders.
• Lifestyle changes, like eating balanced meals high in protein and fiber, mindful eating, and stress management can all help manage constant hunger, as can GLP-1s, which have been shown to also quiet food noise. 

Frequently Asked Questions (FAQs)

Why has my appetite suddenly increased so much?

If you’re experiencing a sudden spike in appetite levels, it may be due to hormonal changes during perimenopause and menopause as estrogen declines. It could also be a condition called polyphagia, or excessive hunger. This can be caused by medical conditions like diabetes or hyperthyroidism, as well as PMS and mental health challenges like stress, depression, and anxiety.

Why am I feeling so hungry all of a sudden?

If you’re suddenly hit with a wave of hunger, check when you last ate. Then, look at what you ate. If you did not have a balanced meal or snack containing sources of protein, fiber, and healthy fat—nutrients that promote satiety—you may become suddenly hungry again way sooner than expected.

Why am I suddenly always hungry as a female?

Constantly feeling hungry as a woman may be due to hormonal changes, which can result from PMS or the menopausal transition (or both at the same time, depending on your age!).

What health conditions cause hunger?

One symptom of diabetes is excessive hunger (as well as excessive thirst). In addition, hyperthyroidism, which increases your metabolism, can also increase hunger and lower satiety. If you have excessive hunger in addition to other symptoms, bring up concerns with a healthcare professional and ask if further testing would be helpful.