9 signs that you are malnourished

Each is known for slimming simple axiom: to lose weight, you must consume fewer calories than you expend. But like in any business, it is important to stop in time. Regular malnutrition can cause physiological problems and unwanted mental states.

1. Prostration

For most people, the metabolic rate at rest is more than 1000 kcal per day. And if you exercise, this number should be at least doubled.

If you use less than 1000 kcal, your metabolism slows down, which leads to fatigue. Even the most insignificant physical activity, such as walking or climbing stairs, makes you tired because you do not even cover the basic energy needs of the body.

Malnutrition can lead to fatigue, because the body does not have enough energy for anything other than maintain the most basic functions.

2. Hair loss

Shortage of daily calories, and protein deficiency, iron, biotin and other vitamins causes excessive hair loss. When the body does not get the right amount of nutrients to him, he primarily supports the activities of such vital organs as the heart and brain. Hair health is relegated to the background as less significant.

If the hair fall out in larger numbers than usual, this is a serious reason to pay attention to your diet.

3. Constant feeling of hunger

According to studies, the appetite increases with malnutrition due to the fact that changing hormone levels that control the feeling of fullness. In addition, a calorie deficit results in enhanced development of cortisol - a stress hormone, which enhances the feeling of hunger and increasing adipose tissue. Constant hunger signals that the body facing depletion.

Malnutrition leads to hormonal surges that aggravate hunger to get you to compensate for the lack of nutrients.

4. Possibility of issue extinct

Pituitary and hypothalamus work closely with each other and are responsible for the hormonal balance of many organs, including the reproductive. The hypothalamus receives signals from the body and uses them to determine when to make 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 not possible without the balance of sex hormones. The first sign of hormonal failure of reproductive function of the body is amenorrhea - absence of menstruation for three months or more.

Calorie deficit hypothalamus causes the body to send signals that lead to violations production of sex hormones and an inability to conceive.

5. sleep disturbances

researchSleep in eating disorders, Conducted on humans and animals have shown that fasting leads to sleep disturbances and a reduction in its deep phase. This means that you fall asleep with difficulty, often wake up in the morning and do not feel rested. And if you go to bed or wake up with a feeling of hunger, it is a clear sign that you are malnourished.

Malnutrition affects the quality and duration of sleep: you do not get enough sleep, no matter how much slept.

6. Irritability

If you furious every detail, you may want to look at the plate.

During World War II, a group of young people took part in the experimentThey starved so that others be better fed: remembering Ancel Keys and the Minnesota experiment, Held at the University of Minnesota. Six months volunteers ate critically low, helping researchers understand how to help the victims of war, survivors of the famine. Experiments have shown that one of the side effects of such prolonged malnutrition became extreme irritability.

Prolonged malnutrition and deliberate restriction of your diet can lead to nervousness, and sudden mood swings.

7. Constant sensation of cold

To produce heat and maintain optimal body temperature, we need to burn a certain amount of calories. A six-year studyLong-term calorie restriction, but not endurance exercise, lowers core body temperature in humans, Which was attended by 72 middle-aged man, found that those who drank daily average of 1769 kcal, body temperature was significantly lower than those whose daily ration was 2 300-2 900 kcal. What is interesting, these figures are not dependent on the physical activity of the participants.

Analyzing the results of the studyEffect of long-term calorie restriction with adequate protein and micronutrients on thyroid hormones, The researchers noticed that the subjects that ate less, there was a reduced level of T3. In addition to its other functions, the thyroid hormone responsible for the body's energy metabolism. Thus, the less we eat, the more we morznem.

Malnutrition may lead to a decrease in body temperature. This is partly due to lower levels of the hormone T3.

8. constipation

Constipation usually is described as labored hard chair three times a week or less. StudyDieting severity and gastrointestinal symptoms in college women, Which was attended by 301 student, showed that constipation and other digestive problems in the first place is prone to those who adhere to strict diets.

Malnutrition leads to constipation because the food moves slowly through the digestive tract accumulates in the body and fewer waste products.

9. Anxiety

Significantly larger studyAdolescent dieting: healthy weight control or borderline eating disorder?, Which was attended by more than 2500 Australian adolescents. 62% of those who are hard to limit yourself to food, there has been an increased level of anxiety and depression.

Reduce anxiety at a time when you have to limit yourself to food, help products, Rich in omega-3.

Rigid diets lead to depression, anxiety and mood swings.

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For a gradual weight loss sufficient to limit 1200 calories a day, but below this mark is not necessary to go down. When detected at the above-mentioned signs of malnutrition revise your diet: it is possible, your body lacks essential nutrients.