Lack of food symptoms

9 signs and symptoms you're not eating enough

Typical signs that you’re not eating enough can include feeling tired, getting ill more often, hair loss, or skin problems.

While obesity and related conditions are on the rise, the dangers of undereating are relatively overlooked. Undereating can have a range of adverse effects on a person’s health and wellbeing.

In this article, we look at the risks and reasons for undereating. We also highlight nine signs and symptoms to look out for that may indicate a person is undereating.

Share on PinterestA person is at risk of becoming underweight if they do not eat enough.

The primary risk of undereating is becoming underweight. This is typically determined using body mass index (BMI).

BMI uses a person’s height and weight to give an approximate indication of whether a person is within a healthy weight range or not. Typically, a BMI of under 18.5 is considered underweight.

You can determine your BMI using one of our BMI calculators or charts.

The health risks associated with being underweight include:

osteoporosis and bone fractures
infertility
developmental problems
a weakened immune system
malnutrition
increased risk of surgical complications
anemia
chronic fatigue

Some people undereat intentionally, often as a result of adhering to restrictive diets or following popular health trends. Sometimes, these diets and trends can be misinterpreted or contain inappropriate nutritional advice, which can lead to undereating.

In other cases, a person might undereat due to an eating disorder or simply without realizing they are doing it. Sometimes people who have an abnormally high metabolism or high levels of physical activity do not eat enough to keep up with their body’s demands.

Others may undereat as a result of stress, particularly after experiencing a traumatic life event such as the death of a relative or close friend. People may also undereat as a result of depression or other mental health conditions.

Just under 800 million people worldwide do not have enough food to sustain a healthy lifestyle as a result of their financial position. This is particularly apparent in developing countries, where 12.9 percent of the population is undernourished.

Signs and symptoms that a person may not be eating enough include:

1. Fatigue

Share on PinterestUndereating can lead to a person becoming fatigued.

One of the most obvious and widespread symptoms that might indicate that a person may be undereating is constantly feeling tired.

A body gets its energy from the calories in the food and drinks a person consumes. The body requires a certain amount of energy calories to function properly. Functions include the basic and automatic bodily processes, such as breathing, as well as more complex processes such as actively thinking.

The number of calories needed to maintain a healthy weight will vary from person to person and depends on a variety of factors, such as body size, metabolism, and physical activity levels.

When someone is undereating, they are consuming fewer calories than their body needs to function correctly. This can have a severe impact on energy levels, causing feelings of physical tiredness and mental fatigue, which may impair a person’s daily functioning.

Low energy levels can also have an adverse impact on physical activity performance and fitness. In a 2013 review, researchers found that people with an eating disorder consumed too few calories, which had a negative impact on physical fitness and sports performance.

2. Getting ill more often

Undereating can also lead to an imbalanced diet. This can mean that a person’s body does not receive enough of specific nutrients to maintain a healthy immune system and fight off illnesses. It can also mean that illnesses, such as the common cold, last longer than they should.

Maintaining a healthful nutritional intake is particularly important for people who already have a weakened immune system, such as young children or older adults.

In one study, researchers found that providing people over the age of 65 with nutritional supplements resulted in significant improvements in the functioning of their immune systems.

3. Hair loss

Undereating can cause hair loss if nutritional intake is not sufficient. In a 2013 review, experts suggested that deficiencies in proteins, minerals, essential fatty acids, and vitamins can cause hair loss or other abnormalities, such as changes in hair color or structure.

4. Reproductive difficulties

When a person’s body is not receiving enough nutrition, it prioritizes which processes to focus on maintaining, such as the life-supporting processes of breathing and blood circulation. As a consequence, sex hormone production can become impaired, which can reduce a person’s desire for sexual activity and can interrupt reproductive processes.

Researchers have shown that a diet that contains insufficient calories can have an adverse impact upon reproductive functioning in both males and females. This can prevent pregnancies from occurring.

5. Constantly feeling cold

People require a sufficient level of calories to maintain a healthy body temperature. Consuming too few calories may cause a person’s core body temperature to drop, which can create a constant feeling of being cold.

In a 2011 study, researchers found that people who consumed a restricted number of calories had a significantly lower core body temperature than those who consumed more calories.

6. Impaired growth in young people

Good nutrition is vital to proper development in young people. Undereating can cause nutritional imbalances that impair certain aspects of development, such as healthy bone growth.

During puberty, proper nutrition is essential to allow bones to grow and strengthen. Without this, a person might remain permanently smaller or weaker than their peers.

7. Skin problems

Skin problems are another sign that someone may be undereating. If a person’s body does not get a sufficient amount of nutrients, such as vitamin E, it can lead to skin problems. Without enough vitamin E, a person’s skin may become more easily damaged by inflammation or UV exposure.

Other vitamins necessary to maintain healthy skin include vitamin B-3 and niacin.

8. Depression

Depression is a highly complex mental health condition that can have a range of interlinked causes. It is not always possible to determine what is causing a person’s depression, and the condition is not necessarily a sign of malnutrition. However, recent evidence has suggested there may be a link between poor nutrition and depression.

In a study of people who were pregnant, researchers found that symptoms of depression were associated with lower intakes of omega-3 fatty acid. In another study that used data from 31,424 adults, the authors found that those with depression had lower vitamin D levels than others.

9. Constipation

Eating too few calories can also lead to constipation. People with constipation experience fewer bowel movements than other people. They may also have harder stools that can be difficult or painful to expel.

When a person undereats, their body has less food to convert into stools, which can cause constipation. Constipation tends to mean having fewer than three bowel movements per week.

Share on PinterestEating foods that are high in protein will help a person increase their calorie intake in a healthful way.

Where possible, the most effective way for a person to tackle undereating is to increase the number of calories they consume. However, it is crucial to do this healthfully.

Foods high in sugar or unhealthful fats, such as trans-fats and saturated fats, contain a significant number of calories and may be a tempting way to increase overall calorie intake. However, these foods may also contribute to a whole range of other health risks, such as type-2 diabetes mellitus and cardiovascular disease.

Some tips for healthfully increasing the intake of calories include:

eating meals more frequently throughout the day
eating meals high in protein
eating more complex carbohydrates, such as rice or pasta
consuming more monounsaturated or polyunsaturated fats, such as nuts and avocados
including a good selection of vegetables in the diet
cutting down on cardiovascular exercise only if advised by a doctor

People with eating disorders, or other health conditions that contribute to undereating or malnutrition, should seek the advice of a doctor.

People who are worried that they may be undereating or who are experiencing any of the signs and symptoms discussed above should consider seeing a doctor or dietitian. A doctor or dietitian can advise a person on any symptoms they may have and can help formulate a diet plan that will increase calorie intake healthfully or increase the number of nutrients they consume.

9 signs and symptoms you're not eating enough

Typical signs that you’re not eating enough can include feeling tired, getting ill more often, hair loss, or skin problems.

While obesity and related conditions are on the rise, the dangers of undereating are relatively overlooked. Undereating can have a range of adverse effects on a person’s health and wellbeing.

In this article, we look at the risks and reasons for undereating. We also highlight nine signs and symptoms to look out for that may indicate a person is undereating.

Share on PinterestA person is at risk of becoming underweight if they do not eat enough.

The primary risk of undereating is becoming underweight. This is typically determined using body mass index (BMI).

BMI uses a person’s height and weight to give an approximate indication of whether a person is within a healthy weight range or not. Typically, a BMI of under 18.5 is considered underweight.

You can determine your BMI using one of our BMI calculators or charts.

The health risks associated with being underweight include:

osteoporosis and bone fractures
infertility
developmental problems
a weakened immune system
malnutrition
increased risk of surgical complications
anemia
chronic fatigue

Signs and symptoms that a person may not be eating enough include:

1. Fatigue

Share on PinterestUndereating can lead to a person becoming fatigued.

One of the most obvious and widespread symptoms that might indicate that a person may be undereating is constantly feeling tired.

The number of calories needed to maintain a healthy weight will vary from person to person and depends on a variety of factors, such as body size, metabolism, and physical activity levels.

2. Getting ill more often

Maintaining a healthful nutritional intake is particularly important for people who already have a weakened immune system, such as young children or older adults.

In one study, researchers found that providing people over the age of 65 with nutritional supplements resulted in significant improvements in the functioning of their immune systems.

3. Hair loss

4. Reproductive difficulties

Researchers have shown that a diet that contains insufficient calories can have an adverse impact upon reproductive functioning in both males and females. This can prevent pregnancies from occurring.

5. Constantly feeling cold

In a 2011 study, researchers found that people who consumed a restricted number of calories had a significantly lower core body temperature than those who consumed more calories.

6. Impaired growth in young people

Good nutrition is vital to proper development in young people. Undereating can cause nutritional imbalances that impair certain aspects of development, such as healthy bone growth.

During puberty, proper nutrition is essential to allow bones to grow and strengthen. Without this, a person might remain permanently smaller or weaker than their peers.

7. Skin problems

Other vitamins necessary to maintain healthy skin include vitamin B-3 and niacin.

8. Depression

9. Constipation

When a person undereats, their body has less food to convert into stools, which can cause constipation. Constipation tends to mean having fewer than three bowel movements per week.

Share on PinterestEating foods that are high in protein will help a person increase their calorie intake in a healthful way.

Where possible, the most effective way for a person to tackle undereating is to increase the number of calories they consume. However, it is crucial to do this healthfully.

Some tips for healthfully increasing the intake of calories include:

eating meals more frequently throughout the day
eating meals high in protein
eating more complex carbohydrates, such as rice or pasta
consuming more monounsaturated or polyunsaturated fats, such as nuts and avocados
including a good selection of vegetables in the diet
cutting down on cardiovascular exercise only if advised by a doctor

People with eating disorders, or other health conditions that contribute to undereating or malnutrition, should seek the advice of a doctor.

Symptoms of Malnutrition - Expert Material, Lahta Clinic

With the increasing prevalence of obesity and related diseases, the dangers of undernutrition are often overlooked. Meanwhile, malnutrition can cause a wide range of health and wellness problems.

Risk of malnutrition

The primary and obvious risk is abnormal weight loss. However, this is far from the only danger. The most serious health risks associated with being underweight include:

osteoporosis and frequent fractures;
infertility;
problems with psychophysical development in children and adolescents;
weakening of the immune system;
digestive disorders;
increased risk of surgical complications;
anemia;
chronic fatigue syndrome.

Causes of malnutrition

Many people deliberately limit their food intake, most often as part of diet or healthy lifestyle trends, while these diets and hobbies are often understood in an exaggerated or distorted way, or contain downright dangerous recommendations leading to nutritional deficiencies.

In other cases, a person may be malnourished due to the so-called. eating disorders or even for no apparent reason, just not noticing the problem.
Sometimes people with an abnormally high metabolism or a high level of physical activity do not eat enough to meet the needs of the body under these conditions.

Nine symptoms of malnutrition

Pathological fatigue One of the most obvious and widespread signs that a person is not eating enough is a constant feeling of tiredness.
The body needs a certain amount of energy calories to function properly. Basic physiological processes and unconditioned reflexes such as breathing are also more complex and nutritionally dependent than we are used to thinking.

Of course, the number of calories needed to maintain a healthy body weight varies widely from person to person and is determined by many factors. However, if the individual required level is not systematically achieved, this leads to a deficiency in the overall energy balance, physical and mental exhaustion, which can seriously affect daily functioning, productivity and success.
Frequent illnessesChronic lack of certain nutrients and trace elements leads to a weakened immune system and, as a result, a predisposition to a number of diseases, primarily the so-called. colds and infections. In addition, disease states last longer than in the general population.
Hair LossIn a large study in 2013, experts found a marked trend towards hair loss and other disorders, such as fading and changes in the structure of the hair, due to a deficiency of proteins, minerals, essential fatty acids and vitamins.
Reproductive disorders In conditions of malnutrition, the body first of all tries to provide vital processes - breathing, blood circulation, etc. The consequence of this is insufficient secretion of sex hormones, which in turn leads to a decrease in overall sexual activity and the interruption of reproductive processes, and the threat of malnutrition-related infertility affects men and women equally.
Constant feeling of cold Insufficient energy levels can lead to disruption of homeostasis and decrease in body temperature, resulting in a constant feeling of cold and inability to warm up.
Developmental disorders Proper nutrition is critical in childhood and adolescence. Numerous studies in this area each time confirm at a high level of statistical significance: malnutrition leads to insufficient growth of bone and muscle tissue, weakness, problems with general physical and intellectual development.
Skin Problems Dermatological problems are another common sign of malnutrition. In particular, chronic vitamin E deficiency makes the skin much more vulnerable to irritation, inflammation, infection, and ultraviolet radiation. Ensuring the basic characteristics of healthy skin (elasticity, strength, balanced hydration, etc.) also requires sufficient intake of vitamin B3 (niacin) and a number of other micro and macro elements.
DepressionDepression is an extremely complex mental disorder that results from the interaction of many causes and factors. Often it is impossible to establish the direct causes of depression, but the results of recent studies indicate a significant relationship with the alimentary (food) factor.
In particular, this applies to the period of gestation (pregnancy). The connection between "pregnancy depression" and omega-3 fatty acid deficiency has been proven. Another study of more than 31,000 adults with depression found significantly lower vitamin D concentrations than the healthy population.
Constipation Lack of calories in the diet is one of the causes of weakened intestinal motility, a tendency to constipation and many associated problems.

Instead of a conclusion

The above leads to an unambiguous conclusion. If there is reason to suspect that you have an eating disorder, metabolic disorders, or “banal” malnutrition; if one or more of the above symptoms occur; if the loss of body weight cannot be explained by obvious reasons, a doctor's consultation is necessary immediately. In the vast majority of cases, the situation can be diagnosed and corrected quite easily, however, ignoring the signs listed here (which in some cases are due to a latently developing severe disease) can lead to very serious consequences.

Based on Medical News Today

9 Signs You're Undernourished

June 15, 2017HealthEating

The pursuit of slimness can lead to serious health problems. If you notice any of these symptoms, immediately review your diet.

Everyone who loses weight knows a simple axiom: to lose weight, you need to consume fewer calories than you expend. But, as in any business, it is important to stop at the right time. Regular malnutrition can cause physiological problems and unwanted mental conditions.

1. Low energy

Most people have a resting metabolic rate of more than 1,000 kcal per day. And if you play sports, then this number should be at least doubled.

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

Malnutrition can lead to fatigue because the body does not have enough energy to do anything but maintain the most basic functions.

2. Hair loss

Lack of daily calorie intake, as well as a deficiency of protein, iron, biotin and other vitamins causes excessive hair loss. When the body does not receive the amount of nutrients it needs, it primarily supports the activity of such vital organs as the heart and brain. Hair health fades into the background as less significant.

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

3. Constant feeling of hunger

According to research, appetite increases with malnutrition due to changes in the level of hormones that control satiety. In addition, a calorie deficit leads to increased production of cortisol, a stress hormone that contributes to increased hunger and the growth of adipose tissue. Constant hunger signals that the body is in danger of exhaustion.

Malnutrition leads to hormonal fluctuations that heighten hunger to force you to compensate for the lack of nutrients.

4. Inability to conceive

The pituitary and hypothalamus work in close conjunction with each other and are responsible for the hormonal balance of many organs, including reproductive ones. The hypothalamus receives signals from the body and, based on them, determines when to force 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 a hormonal failure of the reproductive function of the body is amenorrhea - the absence of menstruation for three or more months.

A calorie deficit causes the body to send signals to the hypothalamus that lead to impaired production of sex hormones and the inability to conceive.

5. Sleep disorders

Studies of ^{Sleep in eating disorders in humans and animals have shown that fasting leads to sleep disorders and a reduction in its deep phase. This means that you have difficulty falling asleep, waking up frequently and not feeling rested in the morning. And if you go to bed or wake up feeling hungry, this is a clear sign that you are not eating enough.}

Malnutrition has a negative effect on the quality and duration of sleep: you do not get enough sleep, no matter how much you sleep.

6. Irritability

If any little thing infuriates you, it might be worth looking into your plate.

During World War II, a group of young people took part in the ^{They starved so that others be better fed: remembering Ancel Keys and the Minnesota experiment at the University of Minnesota. For six months, the volunteers ate critically little while helping researchers figure out how to help war victims who survived the famine. As the experiment showed, one of the side effects of such prolonged malnutrition was extreme irritability.}

Prolonged malnutrition and deliberately limiting oneself in food can lead to nervousness and mood swings.

7. Feeling cold all the time

In order to generate heat and maintain an optimal body temperature, we need to burn a certain number of calories. The six-year study ^{Long-term calorie restriction, but not endurance exercise, lowers core body temperature in humans, in which 72 middle-aged people took part, showed that those who consumed an average of 1,769kcal, body temperature was significantly lower than that of those whose daily diet was 2,300–2,900 kcal. Interestingly, these indicators did not depend on the physical activity of the participants.}

Analyzing the results of the study ^{Effect of long-term calorie restriction with adequate protein and micronutrients on thyroid hormones, the scientists noticed that those subjects who ate less had lower levels of T3. Among its other functions, this thyroid hormone is responsible for the energy metabolism of the body. Thus, the less we eat, the more we get cold.}

Lack of nutrition can lead to a decrease in body temperature. This is partly due to a decrease in the level of the hormone T3.

8. Constipation

Constipation is usually characterized as difficult, hard stools three times a week or less. The study ^{Dieting severity and gastrointestinal symptoms in college women, in which 301 students took part, showed that those who adhere to strict diets are primarily susceptible to constipation and other digestive problems.}