Functional nutritionist and author Pauline Cox shows you how to create hormone harmony by thinking twice about ultra-processed foods and hormone health
Words: Pauline Cox | Images: Shutterstock
Hormone hazard
Your gut microbiome is key when it comes to hormonal health. The trillions of microbes in your gut act like tiny little factories, producing compounds that influence mood, inflammatory levels, weight status, bowel health, digestive health and even oestrogen levels. When the gut microbiome is unbalanced, all these are affected. We are starting to see a link between highly processed foods and mood disorders such as depression and anxiety. Minimising foods that negatively impact the gut microbiome not only supports physical and mental wellbeing but also hormonal balance.
Weight a minute
Ultra-processed food is created to be highly palatable and very addictive. This can drive weight gain, particularly around the internal organs and belly, which further drives chronic inflammation and can also cause hormonal imbalances by producing a harmful form of oestrogen. A healthy body weight is very important for supporting your hormones.
I’m on fire!
When inflammation becomes chronic it’s damaging. Long-term inflammation not only causes premature ageing, tissue damage, and an increased risk of cancer, it disrupts hormonal balance. Regularly eating ultra-processed foods drives inflammation with persistent high blood sugar spikes.
Quality first
Supermarket bread is considered ultra-processed as it has lots of ingredients added to increase shelf-life, and improve texture, softness and flavour. Many of these additives can be avoided by buying fresh from your local bakery. Choosing quality first usually means better ingredients and fewer unnecessary extras. It’s the same for many food items, for example higher quality chocolate has a higher cocoa count, less added sugar and vegetable fats, and no added emulsifiers.
Here’s how understanding your hormones could change your health game for good
Easy swaps for ultra-processed foods and hormone health
Ditch ultra-processed in favour of healthier options:
- Switch your supermarket bread for a bakery-bought sourdough or better still a low-carb, wheat-free bread.
- Eat less but better quality. Chocolate can be a very healthy food when choosing a low-sugar, high-cocoa content version. There are many fantastic brands with no added extras that nourish the body rather than deplete your health.
- You are what you eat! Read the label. If it doesn’t read like food, then it likely doesn’t belong on your plate. Look for minimal ingredients and ones you recognise as food.
