Understand how to identify the signs and symptoms your body signals when you aren’t consuming sufficient food.
Stress, hectic schedules, illnesses, sorrow, and the chaos of daily life can impact us negatively. More specifically, they can influence our appetite and how our bodies manage hunger. This often results in not getting enough nutrition. Furthermore, many individuals aiming for weight loss may inadvertently end up undereating or limiting their intake to reach that objective.
No matter the reason, insufficient food intake and depriving your body of essential nutrients can show up in ways that disrupt your metabolism and hormone levels. Both may take longer to become evident if you’ve been regularly undereating.
Let’s explore the subtle yet significant signs that your body might not be receiving enough crucial protein, carbohydrates, and fats, along with what you can do to elevate your food intake through a balanced diet.
If you’ve been feeling utterly drained for several weeks no matter how much you rest or the quality of your sleep, it might be time to reassess your eating habits. When we consistently eat too little, the body struggles to provide adequate fuel. This may result in feelings of sluggishness and fatigue.
This is frequently observed in instances of low carbohydrate diets. Since starchy carbs serve as the body’s main quick energy source, it’s understandable why limiting them could lead to unsatisfactory energy levels.
Evaluate your typical intake concerning both quantity and diversity. Are you consuming balanced meals that feature all of the Foundational Five elements, including starchy carbs? Are you eating in response to hunger and attuned to your body’s signals? Take a moment here to reflect and see if you can make some changes.
Dizziness can be among the initial physical signs of insufficient food intake. When you’re not eating enough, your blood sugar might drop, leading to feelings of dizziness or faintness. If you frequently feel lightheaded and are unsure why, examine your food consumption.
For a quick energy boost, have a snack that combines carbohydrates and protein, such as a banana with almond butter, a mix of berries and nuts, or veggie sticks with hummus. This blend of carbs and protein will assist in elevating and stabilizing your blood sugar levels, increasing your energy.
However, if dizziness continues after you adjust your nutrition and lifestyle, consult your doctor to eliminate potential concerns.
<pEver find yourself momentarily forgetting where you placed your keys? While this happens to everyone, frequent brain fog could signal your body is urging you to review your nourishment levels (i.e. eat more food)! Brain fog might indicate various health issues, but it’s particularly symptomatic of insufficient daily food intake.
Delaying lunch or interrupting regular meal times for meetings or calls can postpone the energy your body requires to function. So, if that afternoon slump hits hard and you realize it’s been ages since your lunch, take that as a sign to head to the kitchen or grab a snack.
It’s advisable to focus on whole foods as much as possible. Opt for a hearty salad loaded with fresh vegetables, maybe some sweet potatoes, avocado, grilled chicken or your protein of choice, and a delicious dressing. Foods high in B-vitamins, omega-3 fatty acids, folate, and antioxidants can enhance cognitive function and combat cognitive decline. Say goodbye to brain fog.
This might catch you off guard, but if you’re not consuming adequate food or nutrients, essential organs will prioritize the absorption of those nutrients. These include your brain, heart, and lungs, rather than your hair, skin, and nails. The health of your hair, skin, and nails is intricately linked to your diet and the vitamins and minerals your body absorbs.
Generally, shedding between 50-100 hair strands daily is normal. If you’re experiencing more hair loss than typical and your nails are breaking easily, consider focusing on nourishing your hair and nails internally.
Start by consuming foods that promote keratin production, the protein integral for strengthening hair and nails. Spinach, beans, oats, salmon, eggs, and berries are excellent sources of nutrients beneficial for your hair and nails. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids are particularly effective in maintaining the thickness, shine, and growth of your hair.
Hangry is a genuine emotion! If you’re tackling a busy day and rush out without breakfast, your blood sugar and mood could hit a significant low. Research reveals that low glucose levels can lead to aggression and irritability. So, if you haven’t eaten, irritability can be one of the first apparent repercussions of not eating enough.
The optimal way to stave off hangry feelings is by eating regular meals and satisfying snacks. Sticking to consistent meal times will help sustain stable blood sugar, enabling you to maintain a positive mood and good energy. When you feel the initial pangs of hunger, heed the warning! Respond with either a meal or a snack, depending on your hunger level, ensuring you feel your best instead of the cranky, irritable version.
Are you often chilly? You need to consume a significant amount of food to keep your body warm while performing various physiological functions.
If you’re not eating adequately, your ability to engage in thermogenesis— the process that generates heat— may be compromised. Some studies indicate that individuals on restrictive diets tend to have lower body temperatures than those who aren’t.
Women who are underweight or have low body fat may exhibit “downy” hair (known as lanugo) as a means to manage heat loss. When there’s insufficient body fat for maintaining warmth, lanugo may develop to help retain body heat. This phenomenon is common in individuals with anorexia nervosa or those who are extremely thin.
Ensuring you consume enough food is a method for managing hydration levels. Many electrolytes sourced from food impact your thirst level, including sodium, potassium, and magnesium. If you still feel parched after drinking a glass of water, it’s a warning sign that your calorie intake may be insufficient.
Sometimes, your body can misinterpret thirst as hunger and draw your attention away from water. Remember to aim for hydrating options like caffeine-free teas, unsweetened carbonated water, and plain water.
Amenorrhea refers to the absence of menstruation. Women may miss periods for various reasons, including pregnancy, dietary changes, and stress. Certain medications, including contraceptives, may also affect your cycle. Specific health issues like hypothyroidism and polycystic ovarian syndrome can influence hormone levels and, consequently, your menstrual cycle.
Amenorrhea can also result from inadequate food intake, low body fat, or being underweight (approximately 10 percent below “normal” weight), which varies for each individual. Being underweight can halt ovulation and cause hormonal irregularities, explaining why some women with disordered eating patterns or high-performing athletes frequently miss their periods. In certain cases, their bodies fail to obtain sufficient nutrients for normal functions.
The female athlete triad represents an interconnected cycle that encompasses low energy consumption, amenorrhea, and low bone density. This triad is most commonly seen in athletes working to maintain a specific level of “leanness” in sports such as figure skating, ballet, or gymnastics.
The essential takeaway from this discussion is to remain aware and attuned to your body’s signals indicating that something might be amiss. Use these eight signs and symptoms to check in with yourself and determine if you need to boost your energy intake.
Then discover your balanced eating type!
Participate in this complimentary 45-second quiz to find out what balanced eating archetype you fit into and what your specific type requires to maintain equilibrium in nourishing yourself. This way, you can ultimately break free from food and dieting obsessions, maintain a balanced weight, and foster a healthy relationship with food and your body.
