[LifeStyle] 12 signs you should change your diet

[#Steeven.™]

Sometimes we feel bad without having an apparent reason for it, but there always is. They are usually small annoyances that we do not give importance to. We should, because over time they can lead to chronic diseases, even serious ones. The solution is quite easy in most cases, because our physical, and even mental, is largely derived from what we eat, or what we stop eating.

The right thing to do if we are not well is to go to the doctor, either because we feel depressed or lacking energy, bloated or continually hungry. Food provides the body with tools to function well. If these are not adequate they cause problems in certain organs, which can end up affecting others.

When we eat, the blood goes to the stomach to aid digestion. If what we have ingested is too much, or greasy or it is especially difficult for us to digest, the blood supply has more work and leaves other functions, such as irrigating the brain or other organs. That is what causes the feeling of discomfort. Other foods, such as those that contain too much sugar, can cause imbalances and cause glycemic spikes, which also affect the body's work. That is why they condition our mood, energy or colds.

A change in diet is enough to improve. You have to go testing and see if you lack certain nutrients or you have excess foods that do not suit you or to which you are intolerant. But don't think that substituting a salad for a greasy processed food menu is as effective as a drug and works just as quickly from one day to the next. The effects are noticeable, but in the long term. So more than a change in diet, what you have to change is the way you eat and consider it as a new lifestyle. Common sense, and experience, tell us that we must bet on healthy diets in which green predominates over meat, saturated fat, processed foods and excess sweets.

The body is wise and will let you know when and why to change your diet. These are some signs that you can identify as signs that you should change your diet.

 

1.Acne

The appearance of more pimples than usual has to do with stress, hormones and diet. It can indicate a deficiency of vitamin A, which plays an essential role in retinoid production. A lack of this crucial nutrient can also lead to dry hair and brittle nails. It is found in sweet potatoes, carrots, and winter fruit juices.

Anti-inflammatory foods are also convenient, including seeds rich in Omega-3, while those that contain a lot of sugar and refined flours are left out.

 

2.Fatigue
If fatigue is a constant state, bet that you lack vital nutrients that you must take throughout the day. Another possible cause is insufficient hydration.

To stop crawling, drink plenty of water and include in your daily menu a reasonable amount of calories (between 1,500 and 1,800, depending on your weight and a little less if you want to lose), unsaturated fats, high-protein foods (tofu is a good substitute for meat), fish, complex carbohydrates, whole grains and vegetables at every meal. Pay special attention to what you eat if you are an athlete and the gym leaves you exhausted. Iron and magnesium also help.

 

3.Depression

If you feel down, the reason may be that you do not ingest enough vitamins, minerals and / or Omega-3 fatty acids, according to studies, which are likely to cause depression and other mental illnesses. Conversely, adding folic acid and vitamin B12 supplements to the diet helps patients combat depressed mood and other such ailments.

4.Sick one day and another too
Food has a huge influence on the immune system. If you follow a low protein diet you may be compromising your health. According to research from the Department of Surgery at the Pennsylvania School of Medicine, proteins help support the immune system.

If you avoid essential nutrients, it weakens and makes you prone to disease. If you want to avoid viruses and bacteria, eat protein foods, such as lean meats, legumes, and green leafy vegetables.

 

5.Lack of energy

If the slightest activity exhausts you, you are almost certainly lacking iron. One of its functions is to increase energy levels by transporting oxygen through the body. When you do not have enough, the body does not produce enough red blood cells, which are the ones that carry the oxygen so necessary to stay energetic all day.

One of the main symptoms of anemia (caused by a lack of iron) is feeling listless and very fatigued. To recover you have to take foods that contain it or incorporate iron supplements if it is not enough. If none of that works, you may be celiac. When in doubt, it is best to check if you are gluten intolerant.

 

6.Constipation
Having difficulties to evacuate or irregularities in the functioning of the intestine is an indicator of a lack of fiber and poor hydration. Fiber regulates the digestive system because by adding volume to the bolus it facilitates the transit of food.

Water is also essential because if you don't drink enough, the body looks for it in the intestines itself and hinders its proper functioning. The result is painful and insufficient bowel movements, which can lead to more serious problems in the long run.

Fruits and vegetables, legumes, and whole grains are great providers of fiber. In the event that it does not finish working, a pistil or plantain supplement is recommended.

 

7.You avoid food groups

A correct diet should not leave out any group of healthy foods (we do not include processed or sugary foods), unless it is prescribed by a doctor (intolerance to lactose or gluten, for example). Each type of food provides us with certain minerals and vitamins, but not all of the same, that is why variety is important.

Although that does not mean that you cannot be vegetarian or vegan. If you do not eat animal products, all you have to do is make sure that you prepare your menus with plant foods that cover the whole range of nutrients, including proteins.

 

8.Gases
It is one of the main symptoms of an improper diet. If you notice that you are bloated and gassy after drinking milk or eating cheese, you may be lactose intolerant. Before taking any other step, check it out and take the appropriate measures.

 

9.Hungry
If you try to control what you eat, but there comes a time when you attack the first thing that comes your way, they will think that you have a problem of lack of will. It's possible. But do not rule out that it is due to an inadequate diet.

The urge to binge eat may be related to a nutrient deficiency, it is a biochemical response and a signal from your brain that you are not providing the body with what it needs to function properly.

 

10.Bad mood

If that happens to you, there is a good chance that it is due to your daily menu. Cutting calories or carbohydrates dramatically can lead to irritability due to anxiety. But, in addition, it will lower the level of sugar in the blood, which contributes to mood swings. In that case, add carbohydrates to your meals, because they will make you feel more satisfied for longer and help the brain to produce serotonin, which is the neurotransmitter for "happiness".

11.Forgotten
Even memory can depend on your diet. Studies have been done showing that those who eat more saturated fat have more memory problems than those who avoid it.

The solution is easy, less hamburgers with fries and more salads or foods with fats, such as avocados.

 

12.Colds

If you need a sweater in the heat of heat, there is a good chance that you are not doing something right with your diet. A study published in the journal of the American College of Nutrition indicated that low-carbohydrate diets can have a negative effect on the thyroid, which regulates body temperature. That is, a poor functioning of it makes you always cold.

It is not necessary to stuff yourself with carbohydrates, but rather to take the most complex ones, which come from whole wheat bread and pasta, among others. A supplement that can help is zinc, capable, for example, of shortening the duration of a cold.