What Symptoms Indicate Improper Nutrition

Research and recommendations from specialists are constantly developing and changing, sometimes even contradicting themselves, because sometimes it is difficult not to get lost in what is considered healthy today. If you don't try to eat well , you can accidentally make bad decisions when it comes to diet .

There is also good news - our body usually sends signals that something is wrong with our diet . Paying attention to these warnings, you can understand what eating habits need to be changed to improve well-being and health.

"Contrary to popular belief, a healthy diet consists of all kinds of food," says Janine Lafort, MD, founder of Real Life Nutrition. To maintain a healthy lifestyle, our body needs food for both nutrition and pleasure. So, if you strictly limit some of the products , it's time to review your eating habits . It is best to strive for balance and moderation, and learn to listen to the signals of your own body. A realistic approach that allows you to get both benefit and pleasure from food is easy to implement."

You don't always have to completely give up your favorite foods to stay healthy. However, you should pay attention to the following signals of the body, which indicate that you need to review the diet .

Oral health problems

Did you know that the condition of the oral cavity can tell about the quality of the diet ? According to Cheryl Mussatto, author of The Nourished Brain, bleeding gums and cavities aren't just caused by not brushing and flossing enough, it can be a sign that your eating habits aren't healthy.

"Swelling and bleeding gums are associated with insufficient consumption of foods rich in vitamin C, for example, citrus fruits, tomatoes, leafy greens," she explains. "And too many sugary drinks or foods are often associated with tooth decay and inflammation."

Feeling hungry before going to bed

Let's be clear: It's normal to occasionally want a snack a few hours after dinner. But if you constantly feel very hungry in the evening, even after a hearty dinner, it may mean that the caloric content of the daily diet is insufficient, or the body does not receive the required amount of macronutrients. A lot of refined carbohydrates and little protein make you hungry later, because the latter provide satiety. Eating enough protein and fiber throughout the day should reduce nighttime snacking. If you regularly feel hungry 1-2 hours after dinner, pay attention to the diet and the quality of the food.

Digestive disorders

"There can be many causes of indigestion, including constipation, but most people don't get enough fiber from their diet , which can contribute to or worsen this problem," says Christina Iaboni, PhD. "Fiber is found in fruits, vegetables, legumes, and whole grains."

If you think you're not getting enough fiber, gradually and slowly add more foods containing dietary fiber to your diet to avoid the risk of unpleasant side effects such as flatulence. For example, start the morning with whole grain cereal or granola with yogurt, or eat a portion of vegetables for lunch.

Constant fatigue

You haven't woken up yet and you already want to go back to bed? Don't have the energy to exercise or even do basic daily tasks? This can be caused by low blood sugar.

To prevent this, Iaboni advises eating moderate portions every 3-4 hours, making sure to include a combination of protein and carbohydrates in each meal or snack. For example, an apple with almonds, carrots with hummus, whole-grain toast with an egg or whole-grain crackers with peanut butter.

It can be helpful to keep a supply of healthy snacks on hand at your desk, in your car, or in your purse. Having nutritious snacks and evenly distributing calories throughout the day can prevent overeating.

If a regular diet during the day does not help, you should consult a doctor. Tests may be needed to determine whether a nutritional deficiency or a medical problem is causing the excessive fatigue.

Problems with concentration

If you have difficulty concentrating on work or household tasks, diet may be to blame .

"Maybe your brain needs more omega-3 fatty acids," explains Mussatto. "Omega-3s are vital for normal brain function and development."

Walnuts, flax seeds, and chia seeds are just a few foods that contain these fatty acids. The best sources of these nutrients are cold-water fatty fish such as salmon, tuna and mackerel.