A Silent Crisis: How Junk Food Addiction Is Harming Women's Health

(Reviewed by Dr. P.S. Chandana, M.B.B.S., MD OBG & GYN)

Junk foods are very popular as they are easy to prepare, served at one's doorstep, and ready to eat. They are tasty, such as potato wafers, which don't require much cooking or heating.

Junk Food, what is it?

Michael Jacobson, director of the Center for Science in 1972, coined the term “junk food.” To raise awareness about junk food, he addressed the issue of high-calorie refined sugar, trans fat, polyunsaturated fat, salt, and numerous food additives such as monosodium glutamate and tartrazine, which lack vitamins, protein, and fiber. ⁽¹⁾

Potential Causes of Junk Food on Overall Well-Being:

The global issue that emerged with the consumption of junk food is obesity. Obesity is a multifactorial disorder where the high-calorie intake overtakes the energy output, resulting in an excessive body mass index (BMI).

Body Mass Index

A BMI of 20–25 indicates a healthy body weight, a BMI of 25–30 indicates overweight, and >30 is obese. Dietary modifications and exercise are a must to overcome obesity. Over 90% of Type II diabetes cases are due to the consumption of junk food.

The abundance of salt in junk foods leads to hypertension, which raises blood pressure. If hypertension is not treated effectively, it could lead to increased chances of coronary thrombosis.

A diet that includes junk food could lead to many medical diseases, including heart disease, myocardial infarction, and heart failure due to plaque accumulation in arteries. Kidney diseases include impairment of kidneys with polyuria, hyperuricemia, and renal failure.

The accumulation of fat within arteries could cause a hypoxic condition. Chronic pulmonary obstruction (asthma) occurs due to the artificial flavouring and colouring agents that are abundantly present in junk food.

Excessive consumption and accumulation of junk food in teeth spaces and plaque formation could lead to dental cavities.

Overconsumption of junk food also leads to loss of balance and lack of concentration, as well as hypersensitivity disorder. ⁽¹⁾

Junk Food Addiction and Overall Effect on Women's Well-Being:

Most women, compared to men, often turn to food to cope with emotions like stress, anxiety, and sadness. Junk food can trigger the brain's pleasure centre, flooding it with feel-good chemicals like dopamine. This creates a feeling of happiness that turns into addiction.

Women get trapped in this cycle of junk food, which impacts both physical and mental health. To understand this, we must recognize that women's health is influenced by hormonal balance.

A diet rich in processed or ultra-processed foods could adversely affect women's general health, especially their hormonal balance. Foods with a high content of unhealthy fats, sugars, and artificial additives lead to weight gain, directly linked to insulin resistance and inflammation.

High sugar intake could distort insulin levels, affecting hormones like estrogen and testosterone. The chemicals in processed foods disrupt the endocrine system, leading to problems like mood swings, irregular periods, and also PCOS (Polycystic Ovarian Syndrome).

The important change that is to be considered is menarche in adolescent girls. Menarche marks the beginning of a woman's reproductive life and is determined by many environmental and genetic factors. ⁽²⁾

An alteration in diet and lifestyle increases the chances of obesity in the developing world, resulting in decreased age at menarche. Early menarche has shown many negative consequences on adult health. It causes an increased risk of cardiovascular diseases, breast cancer, and metabolic syndromes like Type II diabetes and obesity.

The chemicals in processed food are also associated with higher levels of anxiety and depression as they cause constant fluctuations in blood sugar levels, leading to a sense of guilt and shame, which negatively impact self-esteem. ⁽³⁾

Early menarche also contributes to asthma-related problems in adulthood. After menarche, girls also encounter dysmenorrhea (high saturated fat in palm oil used in processed food contributes to inflammation, promoting dysmenorrhea), irregular menstrual flow, and premenstrual symptoms.

To put a stop and promote a healthy lifestyle, we need to break the cycle.

Break the Cycle of Junk Food Consumption by Adopting Some Healthy Small Changes

1. Identify the trigger: The emotional trigger directly linked to junk food cravings must be identified. We need to understand the reason for the trigger to find the root cause.

2. Mindful eating: Practising mindful eating can help us enjoy food fully and break the cycle of junk food consumption.

3. Healthy alternatives: Replace junk food with healthy options. Make your plate half fruits and vegetables, which are rich in vitamins, minerals, and fiber that your body needs. Additionally, add whole grains, including whole wheat bread, brown rice, oatmeal, rolled oats, and wild rice.

Shift to fat-free and low-fat (1%) milk, which contains fewer calories and less saturated fat. Also consume lean protein foods and drink water instead of sugary drinks. Consider alternatives like seafood and shellfish, which are rich in protein, minerals, and omega-3 fatty acids (healthy fat). ⁽¹⁾

4. Regular exercise: Engaging in regular physical exercise will boost your mood, reduce stress, and help cope with cravings.

5. Seek support and professional help: Talking to friends, family, and receiving emotional support can help you cope. Professional support can assist in managing struggles and identifying the root cause through counselling, promoting mental well-being. ⁽²⁾

MedBound Times connected with Dr. P.S. Chandana, M.B.B.S., MS OBG & GYN, Medical Officer at ESIC Hospital, Tirupati, about junk food's impact on women's health.

In her words," With the increasing trend of new lifestyle habits, there is more effect on health, particularly women's health. Children are becoming more addicted to junk food and artificially processed food, which leads to hormonal imbalances resulting in early menarche in children, PCOS, endometriosis in women, obesity, and metabolic disorders. To prevent this, promoting good health education and following it is essential. Health education must include regular physical activity, good dietary habits, avoiding junk food, adequate protein intake, and maintaining BMI."

Overall, the addiction to junk food is a silent invitation we accept in our life journey. This has emerged as a trend for the current generation and seems normal, but it's digging our own grave. Women need to reconsider their emotional well-being and build a healthier relationship with food, promoting good health.

References:

1. “THE HIDDEN IMPACT OF JUNK FOOD AND WOMEN HEALTH | the Ancient Ayurveda | Dr. Shanti Nair | Ayurveda, Disease Special, Food, ISSUE 11, Lifestyle Disorders, Women’s Health.” The Ancient Ayurveda | Perceive - Publish - Promote, March 19, 2022. https://theancientayurveda.com/the-hidden-impact-of-junk-food-and-women-health/.

2. Centric Health. “Craving Comfort: Junk Food Addiction in Women.” Accessed May 3, 2025. https://www.centrichealth.ie/health-wellness-blog/craving-comfort-junk-food-addiction-in-women/.

3. Arya, Itisha. “Bombay Shaving Company CEO’s Viral LinkedIn Post Highlights Junk Food Addiction in India: Gynae Says How Women Are Worst-Hit.” HerZindagi English, December 17, 2024. Accessed January 27, 2025. https://www.herzindagi.com/diet-nutrition/shantanu-despande-junk-food-addiction-impact-on-women-menstrual-health-article-1011813.

By Dr. Lakshmisahithi Tanneru

_MSM/DP