Ditch the Ultra-Processed: Smart Food Swaps Every Woman Over 40 Should Know
I had the pleasure of writing a recent piece for FemmePharma’s blog on a topic I feel passionately about how ultra-processed foods (UPFs) are affecting our health, especially for women over 40 navigating the ups and downs of perimenopause and menopause. These foods may be quick and convenient, but their long-term impact on our wellbeing is anything but helpful.
Why Ultra-Processed Foods Deserve a Second Look
Ultra-processed foods have become a staple in many diets due to their convenience and taste. But mounting research shows that a high intake of UPFs is strongly linked to serious health issues like obesity, heart disease, type 2 diabetes, and even hormonal imbalances. For women in their 40s and beyond, cutting back on these foods can be a powerful step toward better energy, weight balance, and hormonal harmony.
What Exactly Are UPFs?
UPFs are industrial formulations made largely from substances extracted or derived from real food — like oils, sugars, starches, and proteins often with added preservatives, flavourings, emulsifiers and colours. Think: packaged snacks, sugary breakfast cereals, ready meals, fizzy drinks, and instant noodles.
They may be easy to grab, but they’re not doing your body any favours.
The Health Risks Linked to UPFs
Research continues to highlight the dangers of a diet high in ultra-processed foods, including:
Obesity and metabolic syndrome – UPFs are often high in sugar, salt, and unhealthy fats that promote fat storage and insulin resistance.
Cardiovascular disease – A diet heavy in UPFs is linked with higher cholesterol and blood pressure.
Type 2 diabetes – Their high glycaemic load spikes blood sugar, which over time can impair insulin sensitivity.
Hormonal imbalances – Many additives found in UPFs may interfere with hormonal regulation, which is especially problematic during menopause.
Simple Swaps for Better Health
Thankfully, you don’t have to give up flavour or satisfaction to eat well. Here are some practical swaps that make a big difference:
Instead of sugary cereals, try whole oats or bran flakes topped with berries.
Ditch the crisps, and snack on a small handful of almonds or seeds.
Swap fizzy drinks for water infused with lemon, mint, or cucumber.
Skip the ready meals, and batch-cook simple dishes using fresh veg, herbs, and quality proteins.
Supporting Hormones with Food
In your 40s and beyond, food isn’t just fuel — it’s a tool to support your changing body:
Phytoestrogens in foods like flaxseeds and soy may help balance oestrogen levels.
Calcium and vitamin D are essential for bone strength — include dairy, leafy greens, or fortified alternatives.
Omega-3s from fatty fish, walnuts, and chia seeds support your heart, brain, and mood.
Eating well doesn’t have to be complicated just a little more mindful. Reducing your intake of ultra-processed foods and focusing on simple, wholesome ingredients can help you feel better, think clearer, and support your body through menopause and beyond.
Want to dive deeper into this topic? I wrote a full article for FemmePharma that you can read below: Healthy Alternatives to Ultra-Processed Foods.
