Hot Flashes & Hot Chocolate
How Chocolate Can Sweeten the Menopause Journey
Ladies, if you’ve been through it or are going through it now you’ll know that menopause isn’t exactly a walk in the park. Unless that park is on fire, you’re wearing five jumpers, and your emotions are doing the Hokey Cokey without your permission. But amid the hot flushes, sleep struggles, and hormone hijinks, there’s a little comfort we can turn to that’s been sitting quietly in our kitchen cupboard all along.
Yes, we’re talking about chocolate. That velvety, soul-soothing square of joy has more to offer than just a momentary pick-me-up. In fact, it may have some surprising benefits when it comes to supporting your body (and your sanity) through menopause - and you can consider it self-care without the need for guilt!
With World Menopause Day on October 18th each year, now is the perfect time to unwrap the truth about chocolate and its potential perks during this transformational time in life. So, pop the kettle on, maybe sneak a square (or three, or - if it’s me - the whole bar), and let’s get to it.
What is Menopause?
Here’s what the NHS website says: Menopause is when your periods stop due to lower hormone levels. It usually affects women between the ages of 45 and 55, but it can happen earlier. It affects anyone who has periods. Menopause can happen naturally, or for reasons such as surgery to remove the ovaries or the uterus, cancer treatments like chemotherapy, or a genetic reason. Sometimes the reason is unknown. Perimenopause is when you have symptoms of menopause but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.
“Menopause and perimenopause symptoms can have a big impact on your life, including relationships and work.” No s**t, Sherlock!
Photo by engin akyurt on Unsplash
During meopause, production of both oestrogen and progesterone declines but, it’s the fall in oestrogen that causes most symptoms. These include the following -
Hot flushes - sudden feelings of hot or cold in your face, neck and chest
Difficulty sleeping, often the result of night sweats, making you feel tired all day
Palpitations, when your heartbeats suddenly become more noticeable
Headaches and migraines that are worse than usual
Muscle aches and joint pains
Changed body shape and weight gain
Skin changes including dry and itchy skin
Changes to your mood, like lanxiety, mood swings and low self-esteem
Problems with memory or concentration (brain fog)
Reduced sex drive
Recurrent urinary tract infections (UTIs)
And that’s not even all of them. What’s more, the symptoms can last for months (if you’re lucky) or an average of seven years (more if you’re unlucky)! Flippin’ awesome isn’t it? You may now curse the Gods, Godesses, the Universe, Darwin, the stork or anyone else you’d like to blame for being born female. Go ahead - you’ll feel better.
Of course, the menopause journey isn’t the same for everyone and not everyone will experience all of those symptoms. Treatments are improving all the time and there are lots of dietry and life style changes you can make and supplements you can take that will help. If you want to check out the information on the NHS website click here.
Trust Me, I’ve Been There…
For me, the overwhelming symptoms were hot and cold flushes (but not night sweats) and a crawling, jittery sensation that made me want to rip my skin off and feel unable to keep still. Plus my blood pressure rocketed. When I went to my (male) GP for help he was fairly useless and the ‘expert’ menopause nurse was less informed than I was! In the end, I managed my symptoms using an adrenal support supplement recommended by my chiropractor, oestrogen cream and dancing around in my freezing cold flat to burn off the jitters. For what it’s worth, my advice is to get as much information as you can, try different things and see what works best for you. Speak to other women going through it and compare notes - I’ve found that everyone has a different tip or trick to share. Oh - and don’t look at menopause jokes online, whatever you do. Soooooooo not funny. 😕
“I Thought We Were Here to Talk About Chocolate!”
I hear you cry! We are, I promise! Chocolate, particularly dark chocolate, contains a range of compounds that could help ease some of those nightmare symptoms. Let’s look at how this delicious treat can offer more than just comfort.
1. Mood-Boosting Magic
Menopause can feel like emotional musical chairs. One minute you're laughing, the next you're crying at a dishwasher tablet advert.
Chocolate contains compounds like phenylethylamine (PEA), theobromine, and serotonin precursors, which can support mood. It also encourages the release of endorphins, those happy chemicals that give us a sense of wellbeing and calm. Plus, dark chocolate contains magnesium, which is crucial for managing stress and anxiety. Many women are unknowingly low in magnesium during perimenopause, so a bit of dark chocolate could be helping more than just your sweet tooth.
Hot tip: Next time someone catches you with your face in the chocolate drawer, just tell them you're regulating your neurotransmitters. Science, darling.
2. Heart Health Helper
As oestrogen levels dip, women’s risk of heart disease rises. Chocolate, specifically high-quality dark chocolate (70% cocoa or more), contains flavonoids, particularly flavanols, that have been shown to:
Improve blood flow
Lower blood pressure
Reduce "bad" LDL cholesterol
Increase "good" HDL cholesterol
In other words, a bit of dark chocolate might help support cardiovascular health at a time when the heart could use a little TLC.
3. Bone-Friendly Goodness
Did you know that magnesium plays a key role in bone density? Women can lose up to 20% of their bone mass in the first five years post-menopause. While chocolate isn’t a miracle bone-builder, dark chocolate’s magnesium content can contribute to your daily intake, alongside a calcium-rich diet and weight-bearing exercise. Some studies also suggest that cocoa polyphenols might play a role in protecting bone structure. More research is needed but, a little chocolate alongside your leafy greens and gentle yoga? Sounds good to me.
Photo by Sara Cervera on Unsplash
4. Brain Fog Buster
Forgetfulness is a frustrating and very real part of menopause. (Ever walked into a room and completely forgotten why you were there? Welcome to the club.)
Dark chocolate may offer a helping hand. Flavanols in cocoa have been linked to improved cognitive function, better blood flow to the brain, and enhanced memory performance, especially in older adults. Regular, moderate consumption of dark chocolate may help keep the cobwebs at bay.
5. A Friend to Sleep - When Used Wisely
Sleep problems are among the top complaints during menopause. It’s true that chocolate contains caffeine and theobromine, which can be stimulating, but you needn’t give it up entirely. Try getting your fix earlier in the day - say, mid-morning or early afternoon - and choose lower-sugar, high-cacao options. Some women find that some chocolate as a daily ritual helps them wind down. See what works for you.
What Kind of Chocolate Is Best?
Not all chocolate is created equal. While we all love a cheeky bar of something sweet and milky, as proper chocoholics know, the real benefits lie in the darker stuff.
✅Dark chocolate with at least 70% cocoa solids
✅Organic or ethically sourced brands (better for you and the planet)
✅Minimal added sugar or artificial ingredients
✅Chocolate with added ingredients like nuts or seeds (more healthy fats and minerals)
❌Highly processed milk chocolate with loads of sugar
❌White chocolate (delicious, yes—but mostly cocoa butter, sugar, and milk solids)
❌Chocolate with palm oil, artificial flavourings, or long ingredient lists
Of course, everything in moderation - your body knows best. But, if you’re going to indulge, why not choose a bar that gives you a health bonus too? You can find Truffle Witch 70% cocoa mass bars here!
Wait a Minute … Isn’t Chocolate Fatty and Sugary?
Let’s bust a myth: dark chocolate doesn’t have to be unhealthy. In small portions (20–30g), it can actually fit into a balanced, nourishing diet. It’s all about the quality, not the quantity.
Besides, demonising chocolate only fuels the cycle of guilt and restriction, which no woman needs more of, especially during menopause. You’re already balancing hormones, careers, relationships, and possibly rogue chin hairs. Have the chocolate.
Chocolate & Mindfulness: A Match Made in Heaven
Menopause can leave us feeling disconnected from our bodies. Mindful eating, especially with a small square of good chocolate, can become a beautiful ritual - a way to pause, breathe, and reconnect.
Try this: place a square of dark chocolate on your tongue and let it melt slowly. Notice the flavours, the texture, the warmth. No scrolling, no guilt, no multitasking. Just you …… and the chocolate.
Bonus points if you do it in a bubble bath while ignoring your emails.
World Menopause Day
Every year on October 18th, World Menopause Day shines a spotlight on this once-taboo topic. It’s a time to raise awareness, share experiences, and support one another through the changes that come with menopause.
This year, consider celebrating by:
Sharing your story (it might help someone else)
Hosting a “menopause & chocolate” get-together (theme: comfort + conversation)
Donating to a menopause charity or education fund
Stocking up on your favourite high-quality chocolate as part of your self-care toolkit
Because at the end of the day, menopause is not something to endure in silence. It’s a rite of passage, a reclaiming, and yes - a chocolate-worthy milestone.
Final Thoughts: Chocolate as a Menopause Ally
While it’s not a magic pill (and should never replace medical advice or a balanced lifestyle), chocolate can absolutely be part of your menopause-supportive routine. With the right type and a bit of mindfulness, it becomes more than a treat - it becomes a tool.
So, whether you’re cooling a hot flash, calming a stress spiral, or just in need of a moment to yourself, reach for that dark chocolate and savour every bite. You’ve earned it.
Because menopause might be messy, marvellous, maddening - and magical. And chocolate? Chocolate’s just here to make it a little sweeter.
P.S. Got a favourite brand of dark chocolate (you mean it’s not Truffle Witch?!) or a go-to chocolate ritual? Share it in the comments! Let’s build a menopause community one delicious bite at a time.