Comfort eating season hits most people to some degree once the clocks change, but hormonal fluctuation can make it land harder for some. For women in perimenopause specifically, fluctuating oestrogen is known to play a role in appetite regulation, and that can sit on top of the seasonal changes autumn brings.
Most seasonal eating advice assumes one kind of body, and doesn't account for hormonal life stages that change how appetite actually works. Sex hormones, particularly oestrogen, are known to play a role in appetite regulation [1], which is one reason autumn's shift can feel different depending on where you are hormonally, not unlike the shifts covered in PCOS and gut health. For women specifically in perimenopause, this stacking effect is worth naming, because it may explain why this particular October feels harder than the ones before it, and it isn't a discipline problem.
How perimenopause changes appetite regulation
Oestrogen has a modest suppressive effect on appetite in general population research, and fluctuating oestrogen may influence appetite regulation during the menopausal transition, although individual experiences vary considerably [2]. Some research also suggests oestrogen decline is associated with changes in body-fat distribution around menopause, though the causal mechanisms are complex and still being studied, and a direct link to specific food cravings isn't established by this research [3]. This sits alongside the changes many women notice in how the gut can feel different during perimenopause more broadly.
Sleep disruption, common in perimenopause but not unique to it, can compound this further. Poor sleep can affect appetite regulation and eating behaviour in anyone, which may make hunger feel stronger or less predictable, and this may explain some of the perimenopause sleep disruption many women don't expect, and its possible gut connection.
Why autumn hits differently at this life stage
Seasonal changes in daylight can also affect sleep, mood and eating patterns for anyone, and where that sits alongside hormonal fluctuation, whether that's perimenopause, PCOS, or the menstrual cycle more generally, cravings can feel more pronounced. It's a similar dynamic to how hot flushes are the headline while your gut is the real story, where a normal seasonal or dietary trigger becomes more noticeable because the underlying hormonal backdrop has shifted.
Bowel patterns may also change during hormonal transitions more broadly, although research in this area is still developing. Some women notice this overlaps with how gut transit time itself can shift with hormones, separate from bloating alone.
Comfort eating season: reframed, not shamed
| Driver | Seasonal contribution | Hormonal contribution |
|---|---|---|
| Appetite signalling | Reduced daylight, routine changes | Fluctuating oestrogen (perimenopause, cycle, PCOS) |
| Sleep | Shorter days, disrupted rhythm | Night sweats, hormonal wakefulness |
| Digestion | Heavier meals more common | Changing bowel pattern independent of food |
Most gut health solutions offer an occasional snapshot, useful, but not built to separate a seasonal blip from a genuine hormonal pattern worth watching. Passive, continuous tracking is designed to hold both timelines at once, which matters whatever hormonal stage you're navigating.
It's also worth distinguishing normal hormonal shifts from something needing medical input, similar to the distinctions drawn around what causes urgent bowel movements and when they're worth flagging.
Don't treat this autumn's cravings as a repeat of last year's, especially if your hormones have shifted since then. Prioritise protein and fibre at the meals where cravings hit hardest, protect your sleep window where you can, and track the pattern rather than judging a single day.
Gutsi is a gut wellness tracker designed to help you notice changes in your own patterns over time, whatever life stage or hormonal shift is behind them. If you want to start understanding your own gut patterns through a transition like this, Gutsi's 7 Day Gut Reset is designed for exactly that.
References
- Brown, L.M. & Clegg, D.J. (2010). "Central effects of estradiol in the regulation of food intake, body weight, and adiposity." Journal of Steroid Biochemistry and Molecular Biology.
- Hirschberg, A.L. (2012). "Sex hormones, appetite and eating behaviour in women." Maturitas.
- Davis, S.R. et al. (2012). "Understanding weight gain at menopause." Climacteric. Note: evidence on causal mechanisms is still developing; doesn't establish a direct link to specific cravings.
This content is for informational purposes only and does not constitute medical advice. Gutsi is a wellness tracking device and is not intended to diagnose, treat, cure, or prevent any condition. If you have concerns about your digestive health, please speak to a qualified healthcare professional.
