Puberty is a natural phase of growth and development characterised by physical, hormonal, and emotional changes. For girls, the onset of menstruation (menarche) is an important milestone, typically occurring between the ages of 11 and 14. However, in recent years, there has been a growing concern over early puberty or precocious puberty, where girls develop menstruation as early as 7–9 years old. Numerous factors contribute to this phenomenon, with diet and nutrition playing an incredible part.
Read this article to explore the foods linked to early puberty, how they influence hormonal changes, and the preventive measures to take.
Foods That Contribute to Early Puberty
Unhealthy eating habits and dietary choices can trigger puberty by initiating hormonal imbalances or contributing to weight gain, both of which are associated with early menstruation.
Also Read: Puberty And Diet: Learn How Nutrition Influences This Phase In A Girl’s Life
High-Fat and Processed Foods
Eating fast-food, deep-fried food items and packaged snacks high in unhealthy fats and calories results in weight gain and elevates leptin levels, which eventually accelerate early puberty.
Processed foods are heaped with endocrine-disrupting chemicals (EDCs) like bisphenol-A (BPA), which simulate estrogen and promote early sexual development. French fries, burgers, chips, processed cheese, instant noodles and packaged baked goods are some of the examples.
Sugary /Refined Carbohydrate-Rich Foods
Excess sugar consumption can cause insulin resistance, which can impede normal hormone regulation. Simple carbs, such as white bread and pastries, cause sudden blood sugar spikes that can lead to imbalances in sex hormones like estrogen and progesterone.
Furthermore, higher intake of sugar-laden foods and simple carbs leads to obesity, which is one of the risk factors for early puberty.
Carbonated beverages, flavoured drinks, cereals loaded with sugar, candy, and desserts are some of the sources.
Red Meat and Processed Meat
High intake of red and processed meat can contribute to early puberty due to the added hormones and chemicals. A few meat products are injected with synthetic growth hormones to speed up their growth and increase weight. Consuming such animal products can hinder the natural hormonal balance.
Sausages, bacon, hot dogs, salami and other red meat products with added hormones.
Dairy Products with Hormones
Certain dairy products contain residual hormones from treated animals. The added growth hormones and estrogen can initiate early puberty by accelerating breast development and early menstruation.
Non-organic milk and cheese obtained from hormone-treated cows are some examples.
Artificial Additives and Preservatives
Artificial colours, sweeteners, and preservatives can interfere with the endocrine system. Food additives like BPA and parabens present in packaged foods and plastics have been associated with early puberty.
Packaged snacks (chips, cookies), microwave popcorn and artificially flavoured candies.
Also Read: The First Period: Puberty, Early Signs And Duration
How do Foods Influence Early Menstruation?
High Estrogen and Insulin Levels
High-fat and processed foods intake increases adipose tissue, which elevates estrogen levels in the body; this can lead to early breast development and menstruation.
Hormonal Disruption From Chemicals
Foods with endocrine-disrupting chemicals (EDCs) mimic or disturb natural hormonal function, confusing the body’s hormonal regulation. This can eventually result in early sexual development and maturation in young girls.
Obesity and Leptin Production
Excess intake of unhealthy and junk foods can make the child obese. Leptin is a hormone produced by fat cells, which increases with weight gain and stimulates the release of gonadotropin-releasing hormone (GnRH), which triggers early puberty.
Effective Measures to Prevent Early Puberty
To lower the risk of early puberty, it is important to foster healthy eating habits and lessen exposure to hormone-disrupting foods.
Go For Whole, Unprocessed Foods
Encourage your child to eat fresh and seasonally available fruits and vegetables daily. Add a good lot of whole grains, and lean proteins to support growth, weight management and avert hormonal fluctuations. Adding fiber-rich foods is known to remove excess estrogen.
Restrict Hormone-Treated Meat and Dairy
Choose organic or hormone-free meat and dairy products to meet your protein needs. Refrain from giving your child processed meats and meat products.
Limit Sugar and Refined Carbs
Limit your child's consumption of sugary drinks, sweets, and refined carbs, as these foods can increase weight. Instead opt for natural sweeteners like honey, date sugar or fruits to satisfy sweet cravings.
Hydrate and Detoxify
Encourage your child to drink ample amounts of fluids to help detoxify the system. Adding hydrating foods like lemon water, ginger infusion, fruits, and leafy greens helps to eliminate toxins and prevent hormonal imbalance.
Control Exposure to Endocrine Disruptors
Limit the exposure to harmful chemicals like BPA. Avoid microwaving foods in plastic containers to prevent BPA exposure; instead, use glass or microwave-safe bowls. Prefer BPA-free water bottles and food containers.
Conclusion
A healthy lifestyle and good dietary habits play a crucial role in influencing the onset of puberty. Certain foods can accelerate early puberty in young girls. Parents should encourage their child to adopt healthier eating practices, reduce exposure to hormone-disrupting chemicals, and promote regular physical activity. A balanced and nutritious diet laden with natural, whole, seasonally available, fresh foods is the best preventive measure against early puberty.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/282199110_Correlation_between_Nutrition_and_Early_Puberty_in_Girls_Living_in_Jeddah_Saudi_Arabia#
Association between Dietary Patterns and Precocious Puberty in Children: A Population-Based Study
Chang Chen 1,2, Yao Chen 3,4, Yunting Zhang 2,4,5, Wanqi Sun 6, Yanrui Jiang 6, Yuanjin Song 6, Qi Zhu 1,6, Hao Mei 1,2,7, Xiumin Wang 3, Shijian Liu 1,2,4,✉, Fan Jiang 1,4,6,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5822782/
