Signs of Poor Nutrition Are Everywhere . . . If You Pay Attention
Poor nutrition can affect every organ in your body but it’s not always obvious at first. The long-term effects of a poor diet can take months or even years to show up.
The bottom line is that your body cannot function without the required building blocks found in nutrient-dense foods.
Every single metabolic function in your body needs water and the proper nutrients to be able to so what it needs to do.
They won’t show up overnight, but look for these seven sign of poor nutrition.
Fat Rolls
Weight gain and obesity do not happen immediately. Regular consumption of fast foods, sugar-sweetened beverages, and refined grains are a sure fire way to slowly pack on the pounds. If you’re gaining several pounds per year, it will add up over time and poor nutrition is the most likely cause.
Consider: Whole grains and fiber-rich foods such as fruits and vegetables to slow digestion and ward off hunger.
Coughing, Sniffing, and Sneezing . . . Oh My!
Your immune system is one of the first things to be affected by poor nutrition.
When your body is deficient in certain micronutrients, it cannot fight off viruses or bacteria the way it could if it’s arsenals were fully equipped.
If you find yourself always getting sick, feeling run down, or under the weather, take a closer look at your diet. The only way to energize a sluggish immune system is with optimal nutrition.
Consider: Foods rich in vitamins A, C, and E. Also zinc and selenium, along with iron and folic acid, can boost your immune system. Grab some citrus fruits and green leafy veggies today!
According to the National Health and Nutrition Examination Study, it’s best to get your vitamins and minerals from whole foods rather than trying to sure-up your poor food choices with vitamin or mineral supplements.
Straw-like Hair
Diets lacking sufficient protein, essential fatty acids, vitamin C, zinc, and iron are associated with hair thinning, hair loss, and loss of hair pigmentation. If your hair is brittle and loads of conditioner aren’t helping, then your hair follicles are starving.
Consider: Lean protein such as eggs and salmon. Seeds, nuts, and plenty of fresh fruits and veggies will help reverse the damage over time.
Horrible Oral Health
A poor diet contributes directly to cavities and constantly bleeding or inflamed gums. Excess sugar is a well-known trigger for cavities and you may want to cut back on sugary foods and drinks. Bleeding and swollen gums are associated with low vitamin C levels.
Consider: Foods rich in vitamin C such as tomatoes, strawberries, potatoes, and dark green leafy vegetables.
Pre-maturely Aging Skin
Yes, your skin will age with time. But a diet full of vitamins A, C, D, and E can actually promote skin health because they are full of antioxidants and flavonoids. The benefits of consuming at least five servings of fruits and vegetables are glowing skin and a more youthful appearance.
If you have dry, peeling, and itchy skin start with a diet overhaul.
Consider: Adding iron for itchy skin, essential fatty acids for dry skin, and vitamin C for skin that bruises easily.
Brain Drain
If you’re struggling with concentration or memory issues, check your diet first! Feeling fatigued and easily frustrated? What are you eating? Brain drain is one of the first things to surface when your diet is lacking.
In order to perform optimally, your brain needs proper nutrition . . . there are no exceptions. If you’re dehydrated and low on nutrition for longer periods of time, you may be prone to depression, anxiety, and mood swings.
A poor diet means your body doesn’t have the building blocks—like B vitamins, minerals, amino acids, and omega-3 fatty acids–to make vital neurotransmitters required to transmit information from one neuron to another.
Omega-3 fatty acids play a significant role in cognitive development during all stages of life.
Consider: Adding walnuts, flax seed, fish oil, and salmon to your diet. These are all great sources of omega-3 fatty acids.
Gut Disasters
If you struggle with frequent constipation or diarrhea, one of the first places to look is your diet. Start counting fiber grams because most Americans are not getting the recommended daily fiber intake: 38 grams per day for men and 25 grams per day for women.
Consider: Whole grains such as oats and brown rice. Add in nuts, seeds, and fresh produce to increase fiber too.
Remember, some of the physical symptoms discussed above can be related to certain illnesses and should be discussed with your family practitioner. This information is not intended as medical advice or for self-diagnosing purposes. See your family practitioner to discuss persistent symptoms.
If you have any questions, please leave them in the comments! I’m always happy to help!
Here’s to your health and happiness!
Cheers,
