There are many signs of not getting enough food, such as constant hunger or irritability, and one may also experience low energy levels, hair loss, and frequent illness. Achieving and maintaining a healthy body weight can be difficult, especially in a society where food is constantly available, but not getting enough calories is another cause for concern, whether it is due to deliberately restricting food intake, a decreased appetite, or for any other reason. Not eating regularly can lead to a number of physical, mental, and emotional health problems, so here are the signs that you may not be eating enough. Underweight is a sign of not getting enough food
The body mass index is the first step in assessing whether your weight is proportional to your body, and there are many sources available on the Internet and on your health website, medical calculators that help you calculate your body mass index and understand its results, but it must be noted that the body mass index does not take into account many factors that affect weight, which can vary from one person to another, as it depends on the person's height and weight only, noting that there are other important factors that also affect it, such as age, gender, race, body composition, medical history and health condition.
But in general, if your body mass index result is less than the values shown in the approved tables, the probability that you are underweight is high, and this increases the likelihood of developing health problems such as heart disease, but it is also worth noting that underweight is not necessarily a sign of not getting enough food, as there are other factors such as exercising a lot, or the presence of digestive problems that cause malabsorption and others, so you should see a doctor to try to find out the causes and not just eat more food.
Low energy levels
Not getting enough calories usually causes you to feel tired most of the time. Women should eat 2,000 calories per day to maintain weight, and 1,500 calories to lose weight, while men should eat 2,500 calories to maintain weight, and 2,000 calories to lose weight, so it is necessary to ensure that you get enough calories to maintain adequate energy levels for the body. It should be noted that the previous numbers are just an average that may not apply to all people, as it may vary according to physical activity, muscle mass, age, and other factors.
Hair loss
Increased hair accumulation in the hairbrush or comb or noticing hair accumulation in larger quantities in the bathtub may be an indication of signs of not getting enough food or important nutrients. Not getting enough calories, proteins, biotin, iron, and other nutrients are common causes of hair loss.
Changes in Hunger Signals
Feeling hungry all the time is one of the obvious signs that you're not eating enough, but it's not the only sign. You may also notice an increase in appetite and cravings in response to severely restricting calories, due to changes in the levels of hormones that control hunger and satiety.
Problems trying to conceive
Eating insufficient amounts of food can affect a person's ability to get pregnant. Low calorie intake and body fat can weaken hormonal signals, leading to changes in the hormones that are released.
If you're trying to get pregnant, it's important to eat a balanced diet that contains the right amount of calories for your body. This helps your hormones work properly and improves your chances of getting pregnant.
Mood swings
Mood swings aren’t always a sign of not getting enough to eat, but if even small things start to make you angry, it could be linked to not eating enough. A 2020 study found that poor nutrition can lead to low mood and negatively impact your overall mental health.
Feeling cold all the time
Feeling cold all the time could be a sign that you’re not eating enough. This is because your body needs to burn a certain number of calories to generate heat and maintain your body temperature, so restricting calories can cause your body temperature to drop.
Constipation
Low bowel movements may be linked to a low calorie intake, which isn’t surprising, since eating too little food reduces the amount of waste in your digestive system. Recent research suggests that eating fewer calories may be linked to a higher risk of constipation in women, and eating within the recommended calorie range can help reduce the risk of constipation in men.
Frequent illness
Not eating enough and getting less than the recommended amount of nutrients negatively affects the ability of the immune system to function normally, increasing the risk of disease.
Poor Growth
A lack of adequate nutrition in children and adolescents can manifest as an inability to grow according to the expected standards for their age. This condition, often referred to as growth failure or developmental delay, is influenced by insufficient food intake, which can impact growth hormones and result in slowed physical development.
Skin problems
One sign of not getting enough food is the effect it has on your skin. In some cases, it can lead to thinning, wrinkling, and even peeling or tearing of the skin. The skin can also develop lesions, bruising, and fragile blood vessels under the skin, and more serious bleeding under the skin called purpura.
A note about calorie restriction and weight obsession If you are constantly thinking about food or weight, feel guilty about your food choices, or engage in extremely restrictive diets, it is best to see a professional for support. These behaviors indicate that you have an unhealthy relationship with food, or even an eating disorder.
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