Many women, especially those in perimenopause and post-menopause, wake up without an appetite and skip breakfast. While this might seem harmless (or even beneficial if you're trying to manage weight), consistently missing your morning meal can have negative effects on your metabolism, hormones, and energy levels. If you’re finding that you don’t feel hungry in the morning, it could be a sign that your body is under stress—potentially from not eating enough throughout the day.
Why You Might Not Feel Hungry in the Morning
If you often wake up without an appetite, it could be a result of:
1. Hormonal Adaptations
When you don’t eat enough, your body adjusts by suppressing hunger hormones like ghrelin. Over time, this can make you less sensitive to natural hunger cues, especially in the morning (Cummings et al., 2001).
2. Cortisol and Blood Sugar Imbalances
Cortisol, the body’s primary stress hormone, is naturally highest in the morning. If your blood sugar levels are low from under-eating the day before, cortisol may remain elevated, which can suppress appetite. This stress response can also lead to energy crashes and cravings later in the day (Carrasco & Van de Kar, 2003).
3. Metabolic Adaptation
Your body is designed for survival. If it senses a prolonged energy deficit, it conserves energy by slowing down metabolism and reducing hunger signals (Dulloo et al., 1997). This is why many people who chronically under-eat experience reduced appetite despite needing more fuel.
4. Habitual Breakfast Skipping
If you’ve gotten into the habit of skipping breakfast, your body adapts. Over time, your hunger signals adjust to your eating schedule, making you feel less hungry in the morning. But just because you don’t feel hungry doesn’t mean your body doesn’t need nourishment (Betts et al., 2014).
Why Breakfast is Essential for Perimenopausal and Postmenopausal Women
As you move through perimenopause and beyond, skipping breakfast can actually make hormonal symptoms worse. Here’s why eating a balanced morning meal is one of the best things you can do for your body:
1. Blood Sugar Control and Energy Stability
Perimenopause and menopause make women more prone to insulin resistance. Skipping breakfast causes blood sugar levels to fluctuate, leading to cravings, energy crashes, and poor metabolic control. A protein-rich breakfast helps regulate blood sugar and prevents overeating later in the day (Campbell et al., 2014).
2. Cortisol Regulation
Elevated cortisol levels in the morning can contribute to increased stress, anxiety, and belly fat storage. Eating breakfast helps regulate this stress response, keeping your hormones in balance (Gonzalez et al., 2019).
3. Muscle Preservation and Metabolism Support
Women naturally lose muscle mass as they age, making strength training and protein intake even more important. A breakfast with 30-40g of protein supports muscle repair and maintenance, keeping metabolism strong and reducing the risk of sarcopenia (muscle loss) (Phillips, 2015).
4. Appetite and Cravings Control
Skipping breakfast can disrupt hunger hormones, leading to intense sugar and carb cravings later in the day. A well-balanced breakfast helps regulate appetite and prevents energy crashes that drive overeating in the afternoon and evening (Leidy et al., 2011).
5. Hormone and Brain Health
Perimenopause affects neurotransmitters like serotonin and dopamine, which influence mood, motivation, and mental clarity. A nutrient-dense breakfast with protein, healthy fats, and fibre supports brain function, improves mood, and stabilises energy levels throughout the day (Torres & Nowson, 2007).
6. Gut Health and Digestion
Slower digestion is common in midlife, leading to bloating, constipation, and gut discomfort. A fibre-rich breakfast with probiotics (Greek yogurt) and prebiotics (oats, flaxseeds) supports digestion and gut microbiome health (David et al., 2014).
7. Bone Health and Longevity
Oestrogen plays a key role in maintaining bone density. As oestrogen declines, the risk of osteoporosis increases. A breakfast that includes calcium (dairy or fortified plant milks), vitamin D, and protein supports long-term bone strength (Kasper et al., 2017).
Best Breakfast Choices for Perimenopausal Women
If you’ve been skipping breakfast or relying on coffee and toast, it’s time to make a change. Here are some nutrient-dense options to keep your hormones, energy, and metabolism in check:
High Protein: Eggs, Greek yogurt, cottage cheese, tofu scramble, or protein smoothies
Healthy Fats: Avocado, nuts, seeds, nut butter
Fibre and Complex Carbs: Oats, whole grain toast, berries, flaxseeds, chia seeds
Hydration: Water, herbal tea, or bone broth to start the day
Final Thoughts
If you’re not hungry in the morning, your body may be sending signals that it’s under stress or not getting enough nourishment. Perimenopausal and postmenopausal women need to prioritise breakfast to support blood sugar stability, hormone balance, metabolism, and overall well-being. Even if you don’t feel like eating right away, start small—have a high-protein snack and gradually build up to a full meal.
Your body will thank you with better energy, fewer cravings, and improved long-term health.
References
Betts, J. A., Richardson, J. D., Chowdhury, E. A., Holman, G. D., Tsintzas, K., & Thompson, D. (2014). The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. The American Journal of Clinical Nutrition, 100(2), 539-547.
Campbell, A. P., & Rains, T. M. (2014). The diet–insulin resistance connection: an evolving paradigm. Advances in Nutrition, 5(5), 537-550.
Carrasco, G. A., & Van de Kar, L. D. (2003). Neuroendocrine pharmacology of stress. European Journal of Pharmacology, 463(1-3), 235-272.
Cummings, D. E., Purnell, J. Q., Frayo, R. S., Schmidova, K., Wisse, B. E., & Weigle, D. S. (2001). A preprandial rise in plasma ghrelin levels suggests a role in meal initiation in humans. Diabetes, 50(8), 1714-1719.
David, L. A., Maurice, C. F., Carmody, R. N., et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559-563.
Dulloo, A. G., Jacquet, J., & Montani, J. P. (1997). Adaptive thermogenesis in human body weight regulation: more of a concept than a measurable entity? Obesity Reviews, 8(Suppl 1), 47-55.
Gonzalez, J. T., Veasey, R. C., Rumbold, P. L., & Stevenson, E. J. (2019). Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. The British Journal of Nutrition, 121(6), 631-640.
Kasper, M. J., Garber, C. E., Olivieri, L., & O’Brien, W. (2017). Association of dietary protein intake with bone mineral density. Journal of Bone and Mineral Research, 32(8), 1651-1659.
Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2011). Beneficial effects of a higher-protein breakfast on the appetite and food intake of overweight/obese late-adolescent girls. The American Journal of Clinical Nutrition, 94(3), 684-691.
Phillips, S. M. (2015). The impact of protein quality on the promotion of resistance exercise–induced changes in muscle mass. Nutrition & Metabolism, 12, 39.
Torres, S. J., & Nowson, C. A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition, 23(11-12), 887-894.
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