Not eating enough can affect your entire body, from weight to fertility to mental health. Lena Beal, MS, RDN, LD, a therapeutic dietitian at Piedmont, shares the most common signs a person isn’t eating enough:
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Anxiety and depression: “Studies have shown that not eating enough can cause prolonged periods of anxiety and depression in teens and adults,” Beal says.
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Being underweight: You may be underweight if your body mass index is under 18.5. Being underweight can increase your risk of malnutrition, developmental problems, infertility, bone fractures and osteoporosis, anemia, increased risk of surgical complications and a weakened immune system.
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Constipation: “When you have less waste product to form stool, it causes slower movement of your food through GI tract,” Beal says. You may be constipated if you have three or fewer bowel movements a week, if your stool is small and hard, or if you have a difficult time passing stool.
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Difficulty losing weight: “Not eating enough can make it harder to lose weight,” she says. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”
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Fatigue: “You need a certain number of calories for basic function,” Beal says. Most people require at least 1,000 calories per day—more if you’re active. Restricting yourself to less than that can lead to fatigue.”
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Feeling cold: When your body doesn’t get enough calories, it can decrease the body's temperature.
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Frequently feeling hungry: “Numerous studies show that appetite and food cravings increase in response to calorie restriction,” she says.
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Hair loss: “Our bodies are smart and will prioritize what’s most essential, like heart and lung function,” Beal says. If you’re deficient in the nutrients your hair needs to grow, you may experience hair loss.
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Infertility: “We have a complex system that controls reproductive health,” she says. “When we don’t take in enough calories, our hormones may become imbalanced and without the proper balance of hormones, pregnancy can’t occur.”
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Moodiness: Beal says studies show caloric restriction can lead to moodiness and irritability. If you’ve ever been “hangry,” you likely know how this feels.
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Sleep disturbances: Caloric restriction can lead to sleep interruptions, poor quality sleep and difficulty falling asleep.
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Weakened immune system: If you don’t get enough nutrients, your immune system may have a harder time fighting infections. If you’re frequently sick or illnesses take a long time to go away, you may want to take a look at your diet.
If you think you are not eating enough, Beal recommends consulting with a dietitian, primary care provider, or credible online sources, such as the United States Food and Drug Administration (FDA) or the Dietary Guidelines for Americans.
Your insurance plan may cover consultations with a dietitian, she adds. Check with your insurance provider for more information. You can search for dietitians near you on Eatright.org.
“There are periods of our lives when our eating habits will change, and that’s totally understandable,” Beal says. “But if you experience these symptoms over time and see a pattern, definitely seek help.”
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