Identify the key signs of malnutrition

Названы основные признаки недоедания

Race for harmony can lead to serious health problems. If you notice some of these symptoms, immediately check your diet, says health info.

Each slimming known a simple axiom: to lose weight, you need to consume fewer calories than you spend. But, as in any business, it is important to stop in time. Regular malnutrition can cause physiological problems and unwanted mental States.

1. Fatigue

Most people have a metabolic rate at rest is more than 1 000 calories a day. But if you exercise, this number should at least double.

If you daily consume less than 1,000 calories, your metabolism slows down, which leads to fatigue. Even the smallest physical activity, such as walking or climbing the stairs makes you tired, because you do not even cover basic energy needs of the body.

Malnutrition can cause fatigue because the body lacks energy to anything but maintain the most basic functions.

2. Hair loss

The shortfall of the daily requirement of calories and a deficiency of protein, iron, Biotin and other vitamins causes excessive hair loss. When the body does not get the right nutrients, it primarily supports the activities of such vital organs as the heart and brain. The health of the hair also fades into the background as less significant.

If your hair falls out in greater numbers than usual, this is a serious reason to pay attention to your diet.

3. The constant feeling of hunger

According to research, appetite malnutrition is increasing due to the fact that changing the level of hormones that control the feeling of satiety. Besides the lack of calories leads to increased production of cortisol – a stress hormone that contributes to feelings of hunger and increase fat deposits. Constant hunger signals that the body is threatened by depletion.

Malnutrition leads to hormonal surges that exacerbate the feeling of hunger to force you to compensate for the lack of nutrients.

4. The inability to conceive

The pituitary gland and hypothalamus work in close conjunction with each other and are responsible for the hormonal balance of many organs, including the reproductive. The hypothalamus receives signals from the body, and on its basis determines when to cause the pituitary gland to stimulate or inhibit the production of estrogen, progesterone and other hormones. Studies show that this complex system is very sensitive to changes in weight and diet.

Pregnancy is impossible without the balance of sex hormones. The first sign of hormonal failure of the reproductive function of the body is amenorrhea – absence of menstruation for three months or more.

The caloric deficit causes the body to send signals to the hypothalamus that lead to violation of the production of sexual hormones and the inability to get pregnant.

5. Sleep disorders

Studies conducted on humans and animals have shown that fasting leads to sleep disorders and the reduction of the deep phases. This means that you fall asleep with difficulty, and often Wake up in the morning not feeling rested. But if you go to sleep or Wake up with a feeling of hunger, this is a clear indication that you are not eating.

Malnutrition negatively affects the quality and duration of sleep: you don’t get enough sleep, no matter how much I slept in.

6. Irritability

If you hate any change, you may want to look into the plate.

During the Second world war a group of young people took part in the experiment, conducted at the University of Minnesota. Half the volunteers ate a little critical in helping researchers understand how to help the victims of war, survivors of famine. As shown in the experiment, one of the side effects of such prolonged malnutrition was extreme irritability.

Prolonged malnutrition and conscious limiting yourself to eating can cause nervousness and severe mood swings.

7. Constant feeling of cold

To generate heat and maintain optimal temperature of the body, we need to burn a certain amount of calories. The six-year study, which was attended by 72 people in middle age, showed that those who daily consumed an average of 1 769 calories, the body temperature was significantly lower than those whose daily diet was 2 300-2 900 kcal. Interestingly, these figures are not depended on the physical activity of the participants.

Analyzing the results of the study, the researchers noticed that those subjects that ate less food, there was a reduced level of T3. In addition to its other functions, this hormone of the thyroid gland is responsible for energy metabolism of the body. Thus, the less we eat, the more we freeze.

Lack of nutrition can lead to decreased body temperature. This is partly due to the lower level of the hormone T3.

8. Constipation

Constipation is usually characterized as a lack of hard stools three times a week or less. The study, which involved 301 student, showed that constipation and other digestive problems primarily affect those who adhere to strict diets.

Malnutrition leads to constipation as food moves slowly through the digestive tract and the body accumulates less waste products.

9. Anxiety

Revealing large-scale study, which was attended by more than 2,500 Australian Teens. 62% of those who had strictly limited itself in power, was marked by a high level of anxiety and depression.

To reduce anxiety in the period when you have to limit yourself to food, will help foods rich in omega-3.

Strict diets lead to depression, anxiety and drastic mood swings.

Gradual weight loss is enough to 1 200 kcal per day, but below this level to go down is not worth it. Upon detection itself of the above signs of malnutrition rethink your diet: perhaps your body lacks essential nutrients.