Issues and Challenges

Are You Struggling with Malnutrition

“The food you eat can be the safest form of medicine or the slowest form of poison.”
—  Anne Wigmore


Are you feeling tired, frustrated, confused and looking for a solution? Here’s what you need to know: You probably lack proper nutrient intake. Most people think that nutrition is linked with eating a lot of food but in fact, it is more about eating the right kind of food. Nutrition plays a vital role in enhancing the health and growth of a person. This article focuses on the signs and symptoms of being malnourished and what can be done to improve it. 
Nutrition is the intake of fats, carbohydrates, proteins, vitamins, minerals and water in amounts that are sufficient to maintain all the cellular functions of the body. If people do not have the right balance of nutrients in their diet, they are at risk of developing certain health conditions.
There are two main kinds of nutrients: macronutrients, and micronutrients. Macronutrients are needed in large amounts. They mainly consist of carbohydrates, proteins and fat. They help in providing calories that are burnt to produce energy for our body. Micronutrients — vitamins and minerals — on the other hand, are needed in small amounts. According to Dr. Donald Hensrud, “We need macronutrients to help with energy and we need micronutrients to help our body be healthy and digest those macronutrients.”
One needs to be knowledgeable about the advantages and disadvantages of the food that is consumed. When we eat healthy food, our body consumes nutrients that are essential for us and produce energy needed by our bodies to help us through our daily routines and maintain our long-term health.
Am I Malnourished? 
Most people who are malnourished will lose weight, but it is also possible to be overweight and still be malnourished. If you feel weak, tired, depressed and even dizzy for no reason then you might be malnourished. The most common symptoms are generalized weakness, fatigue, body aches and reduced appetite.
What is Happening to My Body? 
Once you recognize the signs, the next step is to find the cause. Malnourishment can occur due to various reasons. As we have already discussed, macronutrients and micronutrients are essential for both our health and growth, so we need to make sure that our body is utilizing nutrients from the food that we eat. 
We can see women complaining about hair fall, skin issues, fatigue, etc. Most of the time, women complain about the same thing, which makes you think that maybe they are doing everything right like everyone else, but it is still not working because of the environment, weather or stress. That is not entirely true. Nutrition is always the best answer. For example, if you are anemic and suffer from iron deficiency, then you are likely to feel tired and weak all the time. If your body lacks calcium, then your nails are likely to break easily and the growth of your hair will be slow. If you lack keratin in your body, you are likely to lose balance easily and will lack strength to perform daily tasks.
What Must You Do?
First of all, go see a doctor. The most important thing to do is to stay away from supplements that are not prescribed to you by your doctor. Secondly, educate yourself about good nutrition. Know the difference between healthy food and bad food so that you can avoid bad foods. Always remember to choose good carbs because you need the energy to stay active. Start eating vegetables, leafy greens and fruits to provide your body with fiber, minerals and vitamins. Reduce the amount of salt, artificial and processed sugar, saturated and trans fats. Calcium is your best friend! Dairy products are rich in nutrients like calcium, potassium, phosphorus, vitamins A, D and B12. Protein is the primary nutrient responsible for building and repairing muscle tissues so different kinds of meat, lentils and pulses are very important part of everyday diet. Wholegrain foods such as brown rice and brown bread will provide you with energy, healthy fiber, vitamins, minerals and antioxidants. Remember to prioritize fresh foods and keep an eye on the ingredients in processed foods to ensure that you are consuming as little additives as possible.
Adopt a Healthy Lifestyle
Don’t think that you can just sit back and relax after eating right. You need to use the energy that you get from nutrients. Exercising is as important as eating right. It helps you relax and improves your mood. Start working out for at least 15-mintues every day.  
Other than that, learn to make healthy choices. Sleep for at least 6 to 7 hours a day. If you are unable to sleep then get out of bed and stretch for a few minutes before getting back in. Avoid screens and electronic devices before going to bed. Focus on your breathing. Don’t eat late dinners and never miss breakfast! Do not fixate on the fact that you are unable to sleep. Try thinking about something else or nothing at all. If running is too much of a struggle, then walk.
It is time to take care of yourself because we owe it to ourselves to live a happy and healthy life. HH


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