9 signs that you are not eating enough quantity and quality

This is an automatically translated article.

In a busy life, maintaining optimal health seems to be an important goal and also very difficult to maintain. Eating lack of nutrients or lack of energy for the body is very alarming. Here are some signs that you're not eating enough and need to change your diet as soon as possible.

1. Lack of energy for daily activities

When there is a lack of energy for the body, the first sign that you may notice is that you often feel tired or pale. The amount of energy supplied to the body each day is inherently a reflection of your metabolic rate. The average person needs about 1000 calories. If you have a lot of physical activity during the day, you need to take in more than 1000 calories.
Hormones have an important role in energy balance. If you take in more than the body needs, they will be stored in the body as fat. Conversely, if you eat less, you will lose weight. Elderly people often eat quite a bit less than the body needs, because of loss of appetite. At that time, even relatively light physical activities such as walking or climbing stairs will make them feel tired.

2. Hair loss also shows a lack of energy in the body

If you have hair loss, it is easy to feel stressed or uncomfortable, lose confidence because of it. Normally you still lose a small amount of hair, but if you suddenly notice more hair loss when combing or washing your hair, it could be a sign of poor nutrition. The body needs quite a few nutrients to grow healthy hair. Lack of certain substances such as protein, biotin, iron, ... can lead to hair loss. In general, if your body lacks the necessary nutrients, they will prioritize the function of the heart, brain and the activities of a number of other organs in the body that have a direct impact on health. of the hair.

3. Feeling hungry often

If you don't eat enough, the earliest sign that you may notice is frequent hunger, feeling like a pale person lacks nutrients. Studies have shown that cravings increase as a way of the body's response to changes in hunger and satiety hormones. In addition, not eating enough also increases the body's production of cortisol, a hormone that has been found to be associated with increased belly fat.

4. The body is difficult to get pregnant

Not eating enough also makes it harder for you to get pregnant. The hypothalamus and pituitary gland in the brain work together to balance hormones in the body, including reproductive health. The hypothalamus sends out signals for the body to produce a balanced amount of hormones. Thanks to these signals, the hypothalamus and pituitary gland control the body's production of estrogen, progesterone, and other hormones. When the body is too hungry, those signals can be reduced, leading to a change in the amount of hormones produced, which in turn causes an imbalance in the reproductive hormones and as a result, difficulty conceiving. So if you're trying to get pregnant, be sure to eat a complete and balanced diet.

5. Having sleep problems

Insomnia has been shown to lead to insulin inactivation in the body causing weight gain. When you overeat, you may find it difficult to sleep. However, if you eat too little, the same problem will occur. Experimental studies on both humans and animals provide strong evidence for this hypothesis. If you feel so hungry that it's hard to fall asleep or wake up in the middle of the night hungry, you're definitely not fueling your body with enough energy.

6. Feeling uncomfortable

If you experience discomfort relatively often, chances are you're not eating enough. To keep a good mind, it is important that you provide enough energy for your body and do not let shortages happen often.

7. Always feel cold

Since the body needs to burn some energy to stay warm, even a mild lack of energy can cause your body temperature to drop. In general, the body will feel colder when you lack energy due to lack of nutrients, especially for a long time

8. The body is constipated

Constipation is defined as having fewer than three bowel movements a week, feeling uncomfortable, and taking a long time to have a bowel movement, even though the amount of stool may be very small. Constipation often occurs in the elderly and people with inadequate nutrition. It is not surprising that people who eat too little are constipated. Firstly, because the amount of food taken into the body is too small, the amount of stool produced in the colon is also relatively small. When you eat little, or not enough, even with a very large amount of fiber, you can still become constipated.

9. Feelings of anxiety

Diet has a significant effect on mood. Feelings of restlessness and anxiety can also be one of the consequences of a lack of energy. To minimize feelings of anxiety while on a weight loss diet, you need to make sure you're getting enough energy through a well-balanced diet, including a variety of foods rich in omega-3 fats, the type of fat It has been shown to help reduce feelings of anxiety.
Therefore, to ensure that the body is always full of energy, and the risk of disease is reversed, you should actively design yourself a healthy diet combined with a scientific lifestyle.
In case you always feel tired despite eating a lot or your body shows many signs representing various health problems, you should see a doctor as soon as possible for advice.
Vinmec International General Hospital is currently developing a general health checkup package for all different audiences and customer ages. The examination helps the doctor understand your current health status so that he can advise on the best diet and sleep to help reduce the risk of disease.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com