Menopause sugar cravings: how to survive Halloween without the crash

Some years I’m all in on Halloween.Black outfit, cat ears, £100 worth of seasonal cushions, knitted pumpkins and outdoor deco shenanigans. Oh and the pumpkins. So many pumpkins. All carved and looking jaunty outside the house (until they rot or get eaten by slugs).

Other years I cannot be arsed.Do not let anyone know we care. Lights off, curtains drawn, “nobody’s home” energy. Because what’s the point of buying bags of sweets only to:

1. Run out in the first hour and apologise to sad witches at the door, or

2. Have leftovers that whisper to you for the next three months.

Where do you fall – spooky spirit or sugar Scrooge?

Either way, if you’re in midlife or menopause, this week’s all about surviving the season of sweets with your energy, mood and sanity intact.

Why sugar cravings get worse in menopause (especially in autumn)

You’re not imagining it. Sugar hits differently as the nights draw in – and hormones have a lot to do with it. Menopause sugar cravings are most certainly not it. Side note: when you get these under control, it will fix a lot of the trickier symptoms you associate with menopause like hot flushes and night sweats.

Shorter days = stronger cravings

Less daylight means lower serotonin – the feel-good chemical that keeps your mood steady. When levels dip, your brain looks for a lift, and the quickest fix is sugar or refined carbs.

Cooler weather = comfort food mode

As the temperature drops, your body naturally wants warm, energy-dense food. Baked things. Pastry things. “Maybe I’ll just make crumble again” things.

Post-summer stress = snack attacks

By October, work ramps up, family schedules are manic, and festive pressure is already whispering. When cortisol (your stress hormone) is high, you crave quick energy hits. Sugar and beige carbs shoot straight to the top of the list.

What sugar actually does in menopause

When you eat sugary foods alone (no protein or fibre to slow them down), your blood sugar spikes fast. You get that short hit of energy – then insulin swoops in and overcorrects.

Cue:

• Mood crash

• Brain fog

• Cravings for more sugar

• Afternoon slump

• Poor sleep

Sound familiar? In menopause, fluctuating oestrogen and progesterone make your body more sensitive to these highs and lows. You’re not weak – it’s biology.

How to enjoy the chocolate without the chaos

Because yes, you’re allowed to eat the chocolate. Let’s just make it feel better in your body afterwards.

1. Eat regular meals

Going into Halloween hungry is like going into IKEA without a list – chaos guaranteed.Include protein, fibre and healthy fats in every meal to keep blood sugar steady. That way, one fun-size bar is enough.

2. Pair your treat

Eat sweets with or right after a meal, or pair them with Greek yoghurt or a handful of nuts. This slows the sugar rush and helps you stay balanced.

3. Watch the sneaky sugars

They’re not just in sweets. Pumpkin spice lattes, flavoured yoghurts, and “treat yourself” coffees can send your energy (and hormones) on a rollercoaster.

4. Make your own version

Dark chocolate bark with nuts, energy bites with oats and nut butter, or baked apples with cinnamon and yoghurt. Sweet, satisfying, and no 4pm crash.

5. Skip the shame

If you overdo it, skip the guilt. You’re human. Just move on with your next balanced meal. No “I’ll start again Monday” nonsense.

Your midlife-friendly Halloween recipes

Because yes, you can make Halloween delicious and hormone-friendly.

🎃 Pumpkin spice energy bites

Tastes like: a cosy pumpkin pie

Packed with: fibre, healthy fats, warming spices

You need:

100g oats

120g pumpkin purée (from a tin, found in larger supermarkets in the world food aisle, or homemade)

60g almond butter or tahini

30ml maple syrup or honey

1 tsp ground cinnamon

½ tsp ground ginger

Pinch of nutmeg and sea salt

30g ground flaxseed or chia seeds

How to make it:Mix everything together in a bowl. Chill the mixture for 10 mins, then roll into small balls. Store in the fridge in an airtight container for up to 5 days.

👻 Boo-nana ghost pops

Tastes like: frozen banana meets choc ice

Packed with: potassium, fibre, fun

You need:

2 ripe bananas

100g plain Greek yoghurt or coconut yoghurt

A few dark chocolate chips or raisins

Lollipop sticks or cocktail sticks

How to make it:Cut the bananas in half and insert a stick into each. Dip in yoghurt, place on a tray lined with baking paper, and freeze for 10 mins. Press in chocolate chips for eyes before fully frozen. Freeze until solid.

🍫 Chocolate date truffles

Tastes like: rich chocolate fudge

Packed with: natural sweetness and minerals

You need:

150g Medjool dates (pitted)

15g cocoa or raw cacao powder

30g almond butter or sunflower seed butter

Pinch of sea salt

Optional: desiccated coconut, chia seeds or cocoa powder for rolling

How to make it:Blend everything in a food processor until sticky and smooth. Roll into small balls and coat in your chosen topping. Store in the fridge for up to a week.

🧡 Mummified sweet potato wedges

Tastes like: savoury, salty-sweet comfort food

Packed with: fibre and vitamin A

You need:

2 medium sweet potatoes (approx. 400–500g)

1 tbsp olive oil 

½ tsp ground cinnamon

Pinch of sea salt

2 tbsp Greek yoghurt or tahini to drizzle

How to make it:Preheat the oven to 200°C (fan 180°C). Cut sweet potatoes into wedges. Toss with oil, cinnamon and salt. Roast for 25 mins or until golden and soft. Let cool slightly, then drizzle with yoghurt or tahini in a zigzag for the ‘mummified’ effect.

So this Halloween…

Have your chocolate. Enjoy it.But eat proper meals first. Your energy, mood and midlife hormones will thank you.

And if you’re brave enough for the cat ears this year – send proof.

Next year's Halloween costume in testing phase

P.S. Want more cosy, balanced recipes?

Grab my Autumn Recipes + Bonus Winter Lunchboxes pack for comforting, blood-sugar-friendly meals that taste like cosiness – without the crash. Only £9.