Ultra-Processed Foods: The Hidden Driver of Weight Gain and Low Energy

Have you ever felt that certain foods actually make you hungrier, less energised, or more prone to snacking? You are not imagining it! The modern food environment is dominated by ultra-processed foods - or UPFs - and they’re quietly influencing how we eat, how full we feel, and how our metabolism functions.

Recent public attention, including Dr Chris van Tulleken’s book Ultra-Processed People and BBC documentary work, has helped reveal what some scientists have known for years: diets high in UPFs are strongly linked to weight gain, poor blood sugar control, and rising rates of metabolic disease.

What Counts as Ultra-Processed?

The term ultra-processed food comes from the NOVA classification, a system developed by Brazilian researchers to categorise foods based on how much they’ve been changed from their original form.

UPFs typically include products made mostly or entirely from industrial ingredients, such as refined starches, oils, sweeteners, flavour enhancers and emulsifiers, with little or no recognisable whole food remaining.

Examples include:

• Breakfast cereals and cereal bars
• Sweetened yoghurts and flavoured milks
• Ready meals and instant noodles
• Soft drinks and sweetened coffees
• Packaged snacks, biscuits and crisps

They’re designed to be convenient, tasty and affordable, but they’re also engineered to keep us coming back for more!

How UPFs Affect Blood Sugar and Cravings

UPFs are often rapidly digested and low in fibre, which causes quick spikes in blood sugar and insulin. These sharp rises are usually followed by a sudden drop, leaving you tired, hungry and craving something sweet or starchy again a few hours later.

In a landmark study at the U.S. National Institutes of Health, participants who ate an ultra-processed diet for two weeks consumed around 500 extra calories per day compared to those on a minimally processed diet, despite being offered the same foods in terms of calories, salt and macronutrients. They didn’t mean to overeat; the texture, speed of eating, and reduced satiety simply made it happen.

As van Tulleken points out, many UPFs are “food-like products” that activate the brain’s reward centres more powerfully than traditional foods. This makes moderation difficult, especially when you’re busy, tired or stressed.

The Link Between UPFs and Weight Gain

While no single food causes weight gain on its own, diets dominated by ultra-processed foods are strongly associated with higher body weight, insulin resistance, and metabolic syndrome. The combination of high energy density, poor nutrient quality, and altered appetite signalling creates a perfect storm for metabolic stress.

Long-term studies have linked high UPF intake with an increased risk of type 2 diabetes, heart disease, depression and even premature death. These effects aren’t just about calories, they relate to how UPFs disrupt hormones such as insulin, ghrelin and leptin, which control appetite and fullness.

Why UPFs Are Hard to Avoid

Around 60% of the average UK diet now comes from UPFs, making avoidance almost impossible. They’re absolutely everywhere - in workplaces, cafés, and supermarkets - marketed as “healthy” or “low-fat”, but often loaded with artificial sweeteners, additives, emulsifiers, or refined grains.

For many clients I see, this leads to confusion and frustration: “I’m eating low-fat yoghurt and wholegrain cereal, so why do I still feel tired and hungry all the time?” The answer often lies in food quality and processing level, not the calorie content.

Simple, Sustainable Food Swaps

Completely cutting out UPFs isn’t realistic for most people and it doesn’t have to be. The aim is to shift the balance towards more whole, minimally processed foods that keep blood sugar stable and support energy and mood.

A few easy swaps:

• Breakfast: swap sweetened cereals for overnight oats with nuts and berries.
• Lunch: trade packaged sandwiches for a homemade wrap with chicken, hummus and vegetables.
• Dinner: replace ready meals with quick stir-fries, soups or traybakes using whole ingredients.
• Snacks: keep nuts, fruit or plain yoghurt handy instead of crisps or biscuits.
• Drinks: switch fizzy drinks for sparkling water with a slice of lemon or a herbal tea.

These small changes add up quickly, improving satiety and naturally reducing cravings, without the need for restriction or “detoxing”.

If you’re curious about how to reduce UPFs in your diet, but worried about the cost, check out my blog, Eat Well, Spend Less for more info.

For practical meal inspiration, visit the recipe section of the blog page for balanced, easy-to-prepare dishes that use real, nutrient-dense ingredients.

Next Steps

Reducing ultra-processed foods isn’t about perfection, it’s about awareness. Understanding how they affect your metabolism and mood allows you to make better choices, even in small steps.

If you’d like ongoing support, recipe ideas and tips for sustainable eating, join my free, private Facebook group where I share regular insights to help you build lasting habits for longterm health and wellbeing.

Disclaimer: This blog is for general educational purposes only and is not a substitute for medical advice. Please consult your GP or healthcare provider before making changes to your diet, supplements or medication.

Insulin Resistance and Midlife Weight Gain: Why Blood Sugar Balance Matters

If you feel like you’re doing everything right, but your energy still dips mid-afternoon or the scales won’t budge, insulin resistance could be playing a role. It’s one of the most overlooked factors in midlife weight gain and fatigue, but it’s also one that can respond really well to nutrition and lifestyle changes.

What Is Insulin Resistance?

Insulin is a hormone made by the pancreas that helps move glucose (sugar) from your bloodstream into your cells, where it’s used for energy. Over time, especially when the diet is high in refined or ultra-processed foods, your cells can become less responsive or deaf to insulin’s signal. The pancreas compensates by producing more insulin, but chronically high insulin can encourage fat storage, particularly around the middle, and lead to erratic energy and cravings.

Insulin resistance is increasingly common in our 40s and 50s. It isn’t a disease, but a sign that the body’s metabolism needs support. The earlier it’s addressed, the easier it is to rebalance.

Signs and Symptoms to Watch For

Insulin resistance often develops gradually and can go unnoticed for years. Common indicators include:

• Feeling tired or hungry soon after eating
• Energy crashes or brain fog mid-afternoon
• Sugar or carbohydrate cravings
• Difficulty losing weight despite a balanced diet
• Increased waist circumference or stubborn belly fat
• Feeling shaky or irritable if meals are delayed
• Blood tests showing higher fasting glucose or triglycerides

These symptoms don’t diagnose insulin resistance but can indicate that your blood sugar regulation needs support. Discuss any concerns with your GP and request appropriate testing if needed.

How Nutrition Can Support Insulin Sensitivity

Nutrition plays a central role in how our cells respond to insulin. Meals that combine protein, fibre and healthy fats slow the release of glucose into the bloodstream, helping to keep energy levels steady and reduce cravings.

For most people, this isn’t about cutting out all carbohydrates, it’s about choosing the right ones. Whole, minimally processed foods with natural fibre and texture support both blood sugar balance and gut health.

Lifestyle factors matter too. Regular movement, particularly strength or resistance training, encourages muscles to absorb glucose more efficiently. Prioritising sleep and managing stress can also prevent the cortisol spikes that make blood sugar harder to control.

If you’d like to explore how these principles apply to midlife, read my related post on Balancing Blood Sugar in Midlife.

Foods That Improve Insulin Response

A few small dietary shifts can have a big impact on insulin sensitivity and overall metabolic health:

• Protein with every meal: fish, chicken, eggs, tofu, beans or Greek yoghurt help regulate appetite and maintain muscle mass.
• High-fibre carbohydrates: quinoa, legumes, and a wide variety of vegetables slow glucose absorption and support gut microbes.
• Healthy fats: olive oil, avocado, nuts and seeds promote satiety and hormone balance.
• Colourful plants: berries, leafy greens, peppers and cruciferous vegetables provide antioxidants that support cell function.
• Reduce ultra-processed foods: packaged snacks, sugary cereals and convenience meals often combine refined carbohydrates with low-quality fats, disrupting blood sugar control.

A balanced plate might look like grilled salmon with quinoa and broccoli - a simple, nutrient-dense combination that supports steady energy and hormone balance - see image above.

Taking the Next Step

If sugar cravings, fatigue or weight gain feel familiar, it may be time to look beyond willpower and consider what’s might be happening with your blood sugar balance.
Addressing insulin resistance early can transform energy levels, appetite regulation and long-term metabolic health.

You can learn more about building Metabolic Resilience in my post here or book a Blood Sugar Balance Consultation to explore personalised nutrition and lifestyle strategies that work for you.

Disclaimer: This blog is for general educational purposes only and is not a substitute for medical advice. Please consult your GP or healthcare provider before making changes to your diet, supplements or medication.

My Top Tips to Balancing Blood Sugar in Midlife

Many of my clients notice their energy, appetite and weight begin to shift around perimenopause and menopause. Even if your diet hasn’t changed much, you may feel more tired, experience stronger cravings, or find that weight gathers more easily around your middle. And all those tricks that you used to use to drop half a stone don’t work anymore.

This often links back to changes in blood sugar regulation. Hormonal shifts during menopause can affect how your body responds to carbohydrates and insulin, making it harder to maintain steady energy. The good news is that simple, food-first strategies can make a big difference.

Why Blood Sugar Balance Matters During Menopause

Blood sugar (glucose) is your body’s main source of fuel. After eating, glucose from carbohydrates enters your bloodstream, and the hormone insulin helps move it into your cells for energy.

During perimenopause and after menopause, lower oestrogen levels can make the body less sensitive to insulin. This means glucose stays in the bloodstream for longer, and the body may release more insulin to compensate. Over time, this can lead to energy crashes, increased fat storage, and higher risk of type 2 diabetes and heart disease.

Supporting blood sugar balance helps reduce these risks while improving daily energy, focus and mood.

How to Spot Imbalances

Recognising the signs of blood sugar swings can help you spot when you might need to make adjustments.

Cravings, Energy Crashes and Weight Gain
Common signs include:

• Strong cravings for sugary or refined foods, especially mid-morning or mid-afternoon
• Energy slumps a few hours after eating
• Feeling shaky, anxious or irritable if you go too long without food
• Weight gain around the abdomen, even without eating more than usual

These symptoms can have other causes too, so it’s important not to self-diagnose – always check with your GP if something is off. But if they sound familiar, it can be worth experimenting with blood sugar-balancing strategies and monitoring how you feel.

Simple Nutrition Strategies for Steady Energy

The goal is to keep blood sugar levels gently rising and falling through the day, rather than spiking sharply and then crashing. A few small changes to your meals and eating habits can help. 

Here are my top tips to balancing your blood sugar:

Include protein at every meal
Protein slows the release of glucose from food, helping you feel fuller for longer. Aim for 20–30g per meal. Good sources include fish, poultry, eggs, dairy, tofu, tempeh, lentils, beans, nuts and seeds.

Add fibre and healthy fats
Fibre-rich foods like vegetables, fruit, legumes, nuts and seeds help regulate glucose release and support gut health. Healthy fats from olive oil, avocado, nuts and seeds also slow digestion and improve satiety.

Choose whole, minimally processed carbohydrates
Swap refined carbs like white bread, pastries and sugary snacks for veggie alternatives like courgetti, cauliflower rice, or mashed celeriac. These release glucose more gradually.

Balance your plate
As a simple visual guide, aim to fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with wholegrain or starchy vegetables. Include a small portion of healthy fat such as olive oil or avocado.

Eat three meals a day, no snacks
Spacing those three meals every within a 12-hour window helps maintain steady energy. Grazing all day can keep insulin levels raised, while skipping meals may lead to big spikes and crashes later. This will also give you a lovely 12-hour overnight fast. 

Be mindful with caffeine and alcohol
Too much caffeine on an empty stomach can spike cortisol and blood sugar, while alcohol can cause unstable blood sugar overnight. Try to pair caffeine with food and keep alcohol within recommended limits.

Move your body
Even a short walk after meals can help lower blood glucose levels by encouraging muscles to use glucose for energy. Strength training supports insulin sensitivity and helps preserve muscle, which naturally declines with age.

What next?

Blood sugar balance is one of the most impactful areas to focus on in midlife. It can help reduce cravings, stabilise energy and support healthy weight management - all while lowering the long-term risk of diabetes and heart disease.

Start by making small, sustainable changes to your meals, such as adding more protein and fibre, choosing wholegrains, and spacing meals evenly through the day. These shifts can have a powerful effect on how you feel, think and move through daily life. And if you want to know more about how to put this into practice, why not get in touch?

Autumn Stew with Lentils and Pumpkin

This nourishing, plant-based stew brings together two autumn favourites - lentils and pumpkin - in a warming, hormone-friendly dish. It’s rich in phytoestrogens, plant compounds that can help support hormone balance during the menopause transition. And it helps you get rid of the pumpkin flesh you may be discarding later this month!

Packed with fibre, protein and slow-release carbohydrates, it helps stabilise blood sugar, support gut health and keep energy levels steady through the day. It’s simple to make, budget-friendly, and ideal for batch cooking on busy weeks.

Serves 4

Ingredients

• 1 tbsp olive oil
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 bay leaf
• 200g red lentils, rinsed
• 500g pumpkin or butternut squash, peeled and cubed
• 1 carrot, diced
• 1 celery stick, chopped
• 1 x 400g tin chopped tomatoes
• 750ml vegetable stock or bone broth
• 2 tbsp ground flaxseed
• 2 tbsp chopped fresh parsley
• Sea salt and black pepper to taste

Method

1. Heat the olive oil in a large pan. Gently cook the onion and garlic for 5 minutes until softened.
2. Stir in the cumin, smoked paprika and thyme. Cook for 1 minute until fragrant.
3. Add the lentils, pumpkin, carrot, celery, bay leaf, tomatoes and vegetable stock. Stir well.
4. Bring to the boil, then reduce the heat and simmer for 25–30 minutes, until the lentils and vegetables are tender.
5. Stir in the flaxseed and season to taste. Sprinkle with fresh parsley before serving.

Tips for Batch Cooking

This stew freezes beautifully. Make a double batch and portion it into containers once cooled. It will keep for 3 months in the freezer or 4 days in the fridge.

Lentil-based stews often taste even better the next day, once the flavours have deepened. Adding a splash of water when reheating helps restore the texture.

You can also stir through a handful of chopped kale or spinach just before serving for an extra boost of magnesium and antioxidants - helpful nutrients during menopause. A spoonful of natural yoghurt on top adds creaminess and a dose of calcium for bone health.

(Explore more ideas in my Recipe Index)

 

Bones, heart, and brain – how do we protect them?

Menopause marks a major hormonal shift, and for many women it raises new questions about long-term health. Many of us are keen to extend our healthspan – rather than focus on lifespan – we want to enjoy out later years. Three key areas for focus are our bones, hearts and brains, because falling oestrogen levels can considerably affect these areas.

It can feel particularly daunting to hear about the increased risk of osteoporosis, heart disease, or dementia after menopause - especially as many of us have not been given much guidance on prevention. The good news is that nutrition can play a powerful role in protecting these vital areas of health. Small, consistent steps now can build resilience for years to come.

Why Risks Increase After Menopause

Oestrogen has protective effects throughout the body. It supports bone formation, keeps blood vessels flexible, and influences brain signalling. As oestrogen levels decline during and after menopause, that protection reduces.

Bone health: 
Lower oestrogen accelerates bone turnover, leading to reduced bone mineral density and increased fracture risk. Postmenopausal women lose about 1–2% of bone mass per year in the first few years after menopause.

Heart health: 
Oestrogen supports healthy cholesterol levels and arterial function. After menopause, LDL cholesterol often rises, HDL may fall, and arteries can become stiffer, raising the risk of cardiovascular disease.

Brain health: 
Oestrogen supports neurotransmitters such as serotonin and acetylcholine, which are linked to mood, memory and cognition. After menopause, many experience brain fog or forgetfulness, and long-term risk of dementia increases.

These changes aren’t inevitable, and diet is one of the most effective tools to support your future health.

Nutrition for Strong Bones

Supporting bone health after menopause means providing the building blocks for bone, reducing bone breakdown, and maintaining the muscle strength and balance that protect against falls.

Calcium, Vitamin D and K2

Calcium is the main structural mineral in bone. UK guidance recommends 700 mg per day, though some experts suggest 1,000–1,200 mg for postmenopausal women. 

Key sources include:

• Dairy products such as milk, yoghurt and cheese
• Calcium-set tofu (check labels for calcium sulphate in the ingredients)
• Fortified plant-based milks and yoghurts
• Leafy green vegetables like kale, pak choi and broccoli
• Nuts and seeds, especially almonds and tahini
• Tinned fish with soft bones such as sardines or salmon

Spacing calcium across meals improves absorption. Aim to include a calcium source at least twice daily.

Vitamin D is vital for calcium absorption and bone mineralisation. Most of our vitamin D comes from sunlight in spring and summer, but in the UK it’s difficult to make enough from October to March. Public Health England recommends a 10 microgram (400 IU) supplement daily in autumn and winter, or year-round if you have darker skin, cover up outdoors, or get little sun. Including vitamin D-rich foods such as oily fish, eggs and fortified foods can also help.

Vitamin K2 helps direct calcium into bones and away from arteries. Evidence is emerging that K2 may reduce fracture risk and improve bone strength in postmenopausal women. It is found in fermented foods like natto (fermented soybeans), and in smaller amounts in aged cheeses such as gouda or brie. While data is still developing, including some fermented foods regularly can be beneficial for both bone and gut health.

Other key nutrients:

• Protein is often overlooked but essential for bone matrix and muscle strength. Research suggests aiming for at least 1.2g protein per kg body weight daily (about 20–30g per meal).
• Magnesium and zinc support bone formation and are found in nuts, seeds, legumes, whole grains and green vegetables.
• Phytoestrogens from soy, flaxseed and legumes may help slow bone loss by mimicking mild oestrogenic effect.

Supporting Heart Health with Food

Cardiovascular disease becomes more common after menopause, but diet and lifestyle changes can significantly reduce risk.

Adopt a Mediterranean-style dietary pattern 
This has strong evidence for lowering heart disease risk. It focuses on:

• A wide variety of vegetables and fruit
• Whole grains (oats, brown rice, quinoa)
• Legumes such as lentils, chickpeas, and beans
• Nuts and seeds
• Olive oil as the main added fat
• Fish (especially oily fish, like salmon, sardines, mackerel) and moderate amounts of poultry

This pattern helps to reduce inflammation, improves blood vessel health, and lowers LDL cholesterol.

Increase soluble fibre
Found in oats, barley, pulses, apples, and flaxseed, soluble fibre helps lower LDL cholesterol by binding it in the gut. Aim for at least 30g total fibre daily.

Choose healthy fats
Replacing saturated fats (e.g. processed meats, Greggs sausage rolls) with unsaturated fats (olive oil, avocado, nuts, seeds) can improve cholesterol and blood pressure.

Limit salt and alcohol
Keeping salt below 6g per day helps manage blood pressure. Alcohol can raise blood pressure and triglycerides, so stick within the UK guideline of no more than 14 units per week, spread over several days.

Stay active
Although not a nutrient, movement is key — regular brisk walking, cycling, or strength training improves cholesterol, blood pressure and insulin sensitivity, all of which support heart health. You can read more in my blog on Heart Health.

Protecting Brain Function Through Diet

Cognitive changes such as brain fog or forgetfulness are common during the menopause transition. While often temporary, supporting your brain through diet can help now and may protect long-term cognitive health.

Focus on a Mediterranean or MIND-style diet
These patterns are rich in antioxidants, polyphenols, and healthy fats that protect brain cells. They include:

• At least five portions of vegetables and two portions of fruit daily, especially leafy greens and berries
• Whole grains and legumes for slow-release energy
• Oily fish twice a week for DHA and EPA omega-3s, which are key for brain cell structure
• Nuts and seeds (especially walnuts, flax, chia and pumpkin seeds) for healthy fats and minerals

Include B vitamins: 
B6, folate and B12 are vital for neurotransmitter production and methylation, which affect brain function. Low levels are linked to cognitive decline. Include leafy greens, beans, whole grains, eggs, fish and dairy. If you follow a plant-based diet, discuss B12 supplementation with your GP or nutritionist – feel free to get in touch.

Support blood sugar balance
Large swings in blood sugar can worsen fatigue, mood swings and concentration. Combine protein, fibre and healthy fats at meals to keep energy stable. Check out my blog on Blood Sugar Balance here.

Stay hydrated
Even mild dehydration can reduce concentration and memory. Aim for 1.5–2L water daily. Check out my blog on Hydration here.

Consider lifestyle as part of the whole picture
Regular movement (especially aerobic and strength exercise), restorative sleep and mental stimulation (learning new skills, reading, puzzles) all work alongside diet to protect brain function.

Bringing it all together

The drop in oestrogen after menopause can feel like a sudden turning point for your health, but it’s also an opportunity to refocus on what your body needs to thrive long-term. Nourishing your bones, heart, and brain with the right foods can reduce future risk and help you feel stronger and more energised now.

Start with small, sustainable steps. Build your meals around whole plant foods, good quality protein, and healthy fats. Include calcium-rich foods daily, get your vitamin D levels checked, and enjoy colourful produce with every meal.

Nutrition is not a quick fix, but it is a powerful way to care for your body through this new chapter - and to protect your future health.

And if you’d like to know more about to increase your healthspan (not just your lifespan), why not get in touch? I offer Annual Health MOTs to make sure you’re on the right track to a healthy later life.

Can Diet Really Help with Menopause Symptoms?

For many women, perimenopause and menopause brings a mix of hideous symptoms, physical changes, and a feeling that your body is out of control. Hot flushes, night sweats, disrupted sleep, low energy, and mood changes are common, but many women feel dismissed when they try to chat to their GP about it. It can be hard to know what’s “normal” and which changes might genuinely help.

Coupled with the fact that you can’t look at any social media, TV programme, or read a magazine without being bombarded with menopause advice. How can you know what really works – and what’s expensive rubbish?

While hormone replacement therapy (HRT) is a safe and effective option for many, diet and lifestyle play an important supporting role. And research shows that certain foods and nutrients can actually help ease symptoms and protect long-term health. Here’s how evidence-based nutrition can support you during this stage of life.

Large observational studies show that women who eat a Mediterranean-style diet – that’s a diet rich in vegetables, fruit, legumes, nuts, seeds, and olive oil - tend to report fewer vasomotor symptoms, such as hot flushes and night sweats. Diets high in fibre and plant foods are also linked to better cardiovascular health and weight management after menopause, both of which can affect how well you feel day to day.

There have also been clinical trials which suggest that some specific nutrients, particularly phytoestrogens, may reduce hot flush frequency, and that maintaining good levels of B vitamins and magnesium can support mood and sleep. Not every woman responds in the same way, but nutrition is a safe and accessible tool to try alongside other support.

Key Nutrients for Hormone Balance

Hormonal shifts are the root cause of most menopause symptoms. While food absolutely can’t replace falling oestrogen, it can support your body and ease the impact on energy, mood, and sleep.

Phytoestrogens

Phytoestrogens are naturally occurring plant compounds found in foods like soy, flaxseed, sesame seeds, chickpeas, and lentils. They have a weak oestrogen-like effect in the body, which is why they’ve been studied for their potential to reduce hot flushes.

Systematic reviews and meta-analyses show that isoflavones (the main phytoestrogens in soy and red clover) can modestly reduce the frequency and intensity of hot flushes in some women. They may also have beneficial effects on cholesterol and blood vessel health after menopause.

They are generally considered safe from food sources, though quality and safety of supplements can vary, and some women with a history of hormone-sensitive cancers are advised to avoid concentrated phytoestrogen supplements. Always speak to your GP if you are unsure.

Adding a daily portion or two of phytoestrogen-rich foods is a simple place to start: try soy milk or yoghurt, edamame beans, tofu, a tablespoon of ground flaxseed, or a sprinkle of sesame seeds on salads or stir fries.

Magnesium, B Vitamins and Sleep

Sleep disruption is one of the most common - and exhausting! - menopause symptoms. Night sweats, early waking and poor-quality sleep all contribute to daytime fatigue and low mood. Supporting your nervous system through nutrition can help.

Magnesium plays a key role in calming the nervous system and regulating the body’s stress response. Some studies suggest that magnesium supplementation can improve sleep quality, especially when combined with B vitamins, though results are mixed. Aiming for food sources is a great first step: leafy greens, nuts, seeds, legumes and whole grains are all rich in magnesium.

B vitamins, particularly B6, B12 and folate, support energy production and neurotransmitter function, so low levels can add to fatigue and low mood. These nutrients are widely available in a balanced diet through foods like poultry, fish, eggs, dairy, leafy greens, beans and whole grains. If you follow a plant-based diet, you may need to monitor B12 intake more closely and discuss supplementation with your GP or nutritional therapist. Often women I work with are low in these nutrients, so do get in touch if you’re interested in testing to find out your levels.

Vitamin D and calcium are also important for bone health during and after menopause, and low vitamin D has been linked to low mood. UK guidance recommends a daily 10 microgram vitamin D supplement in autumn and winter, or year-round if you have little sun exposure. Again, it’s important to get your vitamin D levels tested to see if and how much you should be supplementing.

Foods to Add – and Foods to Reduce

Rather than cutting out lots of foods, focusing on what you can add in often works best. A varied, colourful diet helps balance blood sugar, supports gut health and provides the fibre, antioxidants and healthy fats needed for hormone balance and long-term wellbeing.

Aim to include plenty of vegetables, fruits, legumes, whole grains, nuts, seeds, and lean protein such as fish, poultry or tofu. Oily fish, like salmon, sardines and mackerel, provide omega-3 fats which support heart, brain health and can help reduce inflammation, while plant foods bring the fibre that supports digestion and hormone metabolism.

It can also help to gently reduce foods and drinks that may trigger or worsen symptoms. Excess caffeine or alcohol can disrupt sleep and may trigger hot flushes in some women. Highly processed foods, especially those high in sugar or refined carbohydrates, can lead to energy crashes and blood sugar fluctuations which can make fatigue and irritability worse. Definitely not what we need! You don’t need to be perfect - small, sustainable changes often bring the most benefit.

What next?

Going through menopause can feel like navigating uncharted territory, that’s full of sharks and pirates, and it’s understandable to feel frustrated if your symptoms are dismissed or not fully explained. Nutrition is not a quick fix, but it can be a powerful tool to help you feel more in control and support your long-term health.

Track how your symptoms change as you make adjustments to your diet and be patient with yourself as you experiment. If you’re unsure where to start, or want more tailored support, why not get in touch? I can help guide you through evidence-based strategies and work alongside your GP, if needed.

With the right support, it is possible to feel well and energised through menopause - and beyond.