Wednesday, October 2, 2019

9 signs that you are not eating enough

Achieving and maintaining a healthy weight can be a real challenge, especially in the modern age when food is always available.
However, inadequate calorie intake on a daily basis is also a major health hazard that you should not overlook.
Here are 9 signs that you are not eating enough.

1. You have low energy levels

The calories you consume through foods provide your body with the energy it needs to function. When you are not getting enough calories, you are likely to feel tired all the time. The exact number of calories you need daily varies depending on your gender, height and physical activity. In any case, however, it should not fall below 1,200 calories.

2. You lose a lot of hair

While it is normal to lose a few hairs daily, if you notice that an increased number of hairs gather in your brush when combing or on your pillow when you wake up, it may be a sign that you are malnourished. Lack of calories, protein, biotin, iron and other nutrients is a common cause of hair loss. When your body is not getting enough calories, it prioritizes its essential functions, neglecting your hair growth.

3. You are constantly hungry

The constant feeling of hunger is the most obvious sign that you are not eating enough. Numerous studies have shown that hunger may be the body's response to a drastic reduction in calories due to changes in the hormones that control hunger and satiety. Also, low calorie intake has been shown to increase production of cortisol, the stress hormone associated with hunger and increased abdominal fat.

4. You cannot become pregnant

Malnutrition can reduce your ability to conceive, as your reproductive hormones are disturbed when you do not eat enough. At the same time, a very low body fat may affect estrogen levels, causing menstrual cycle and ovulation disorders, thereby reducing conception capacity.

5. You have sleep problems

Lack of sleep is associated with insulin resistance and increased weightWhile overeating can cause sleep problems, it seems that a deprived diet can also lead to sleep problems. If you feel extremely hungry to sleep or wake up at night hungry, these are key signs that you are not eating enough.

6. You are easily irritated

If small, everyday things are enough to get you crazy, it's best to ask yourself if you are eating enough. You may have even achieved the term "hangry" that comes from the words "hunger" and "angry", summarizing the anger you feel when you are hungry. Your blood sugar levels drop when you are hungry, which causes cortisol (the stress hormone) and adrenaline to rise sharply. In addition, when you are extremely hungry, you experience the primordial instinct of "fight or flight" which is why you manifest so much panic and anxiety .

7. Cool continuously

Your body needs a certain number of calories in order to produce heat and maintain a proper body temperature. In fact, even a small calorie restriction can cause a reduced body temperature.

8. You have constipation

Uncommon bowel movements may be associated with inadequate calorie intake. This should not come as a big surprise to you, since it is reasonable that few foods will end up in your digestive system.

9. It hurts your head

A restricted diet that goes beyond your usual meal plan can also cause you a headache. Possible causes of headaches caused by hunger include muscle tension and low blood sugar levels. Hunger can cause your muscles to tighten and therefore a headache.
* If you experience any of the above symptoms, make sure you have a balanced diet that supplies you with a sufficient amount of calories. If you find it difficult to adopt and follow a healthy diet plan, consult an approved nutritionist.
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