Can’t start your day without coffee? Eat lunch in a rush and then feel your energy levels nosedive by mid-afternoon? Arrive home irritable and ravenous and inhale a bag of chips or box of crackers before ordering up another family dinner from Door Dash?
We live in a society where access to food is 24/7, yet, while we take in calories during the day, so many of us are not consuming enough of the required nutrients to support our body’s needs.
Are you one of countless women who are unintentionally undernourished?
This modern form of malnourishment can lead to unexpected and unwelcome physical and mental symptoms.
Don’t miss the warning signs:
Anxiety, brain fog, difficulty concentrating, irritability and decreased cognitive functioning
Insufficient nutrient intake disrupts the delicate balance of neurotransmitters responsible for regulating mood and cognition. This disruption may manifest as symptoms such as heightened anxiety, persistent brain fog, difficulty concentrating, irritability, and a noticeable decline in cognitive function.
Food cravings
The insatiable need to eat certain foods, and ultimately even food obsession can result from dysregulated blood glucose levels caused by energy imbalances. For women with underlying adrenal stress issues, eating the wrong foods at the wrong times of day can worsen cortisol imbalances and trigger intense food cravings.
Bloating
When we constantly eat less than our body needs or we consume too many “empty calorie” foods, our digestive system may adapt and slow down to more gradually disperse the nutrients that we do take in. This digestive slow down can lead to us feeling uncomfortably full and bloated when we eat what is essentially a “normal” meal.
Weight gain
You may be surprised to hear that weight gain and bloating could be a result of not eating enough nutrients. We’ve been told over and over that to lose weight, we need to eat less and move more. But that’s not exactly right. Here’s why:
Our bodies burn a certain amount of energy each day just to breathe, pump blood through our veins, just to exist. This is referred to as our basal metabolic rate. And it’s a surprising amount of calories! (You can calculate a rough average of your basal metabolic rate using a nutrition app or a calculator such as BMR Calculator, or by getting an InBody scan at a local gym or fitness facility.)
When we are consistently under-fueled by excessive calorie restriction, our body adapts to conserve energy by slowing our resting metabolic rate. As a result, we burn fewer calories throughout the day. At the same time, poor nutrition can signal to the body to store fat to prevent “starvation,” even if we are not in imminent danger of starving.
The nutrients you need every day
Our energy comes from the foods we eat. The building blocks of nutrition (protein, carbohydrates and fats) all break down in different ways to provide us with energy that fuels our ability to carry out daily activities and cognitive tasks.
Carbohydrates
Carbohydrates break down into a type of sugar called glucose, the body’s primary and the brain’s preferred source of energy. For many of us who are “unintentionally undernourished,” getting enough carbs daily isn’t the problem; it’s the type of carbohydrates we consume. We often eat too many simple or processed carbohydrates that quickly break down into sugars that spike blood glucose levels.
For example, when you grab a cinnamon bun for breakfast at the local coffee shop, the processed sugars may offer a quick energy boost, but these energy levels crash a few hours later (hello, mid-morning slump!) and you are left feeling tired, irritable, and craving more sugar. Eating lots of sugary foods can harm your health in many other ways. While the brain relies on glucose, excessive glucose over time can trigger brain fog and increased risk of cognitive decline.
Carbohydrates come in a wide variety. For sustained energy, avoid simple carbs and opt for those paired with fiber, like apples or whole grains that break down slowly, providing longer-lasting energy.
Protein
Protein — whether from an animal or plant source — breaks down into amino acids which our bodies can’t make on their own. Amino acids are needed not only to build and repair muscle, but also to produce protein-derived hormones. Protein intake influences hormones that control appetite and communicate energy levels to the brain. Eating enough protein increases the hormone ghrelin that makes us feel satisfied after eating.
If we don’t have enough protein, we lose muscle mass so not only are we not as strong, but it also makes it harder to keep our balance. Lack of protein can slow our metabolism and contribute to hormonal imbalance. It can also lead to our cells not getting enough oxygen, which can make us tired.
Fats
Fats play several important roles in the body. They break down into triglycerides, which serve as a concentrated energy source when carbohydrates are not available. Additionally, adequate fat intake is essential for maintaining the structural integrity of cell membranes. Fats also slow down digestion, allowing for better nutrient absorption. Furthermore, fats are crucial for hormone production, cushioning vital organs, and helping the body absorb fat-soluble vitamins such as A, D, E, and K.
When we don’t get enough healthy fats in our diet, we miss out on these benefits. Not only that, but trans fats and refined oils and fats found in ultra-processed foods trigger inflammation in the body, contributing to disease risk.
Simple steps to renourish your body
The great news is that lifestyle changes can help manage or reverse these symptoms for you and your family. Here are some tips.
Be proactive about your nutrition
Learn the basics of nutrition
Everyone’s nutrient needs are a little different. Find out what your needs are. You may want to ask your doctor or schedule an appointment with a nutritionist or registered dietician. If you are interested in a low carb diet, for example, working with a professional can help you ensure that you still get your “macros” covered every day for optimal brain function and energy. There is a lot you can learn on your own with some smart research. Whatever route you choose, knowledge is power!
Plan your meals
Planning meals effectively means taking a few steps to make sure you eat well and save time. Start by making a weekly plan for what meals you’ll have. Think about what you and your family like to eat and how much time you have to cook each day. Make a grocery list based on your meal plan so you don’t forget anything at the store. Having a plan helps eliminate last-minute decisions. Post your plan on the fridge.
Prepare food ahead of time
This way there is always something to grab from the fridge when hunger hits! This doesn’t have to take all day. Grill up a few pounds of chicken on the weekend to have on hand. Chop up some veggies. Prepare a big batch of rice or quinoa and store in portion sizes for meals.
Tip: Have some emergency snacks on hand. Bring snacks with you to fuel a workout or to sports events. Things like beef jerky, nuts or apples are easy to carry around.
Pay attention to your energy and hunger levels
Recognizing when you’re hungry involves paying attention to both physical and sometimes emotional cues.
Physically, hunger often manifests as a gnawing or empty feeling in your stomach, accompanied by growling or rumbling sounds. You might also notice a slight lightheadedness or a decrease in energy levels.
Many of us have conditioned ourselves to ignore these cues or power through them. Learning to listen to our body’s signals and responding with nutritious meals or snacks is key to adequately nourishing ourselves.
You may want to keep a food journal to help you become more aware of the connection between the symptoms you’re experiencing and the foods you are nourishing yourself with.
Nutritional supplements to fill the gaps
If we are having a hard time getting the macronutrients we need to thrive, it is certain that we have gaps in our micronutrient needs. Despite our best efforts, it’s challenging to consistently meet all our nutrient needs through food alone. Taking a multivitamin like Women’s Health Network’s Essential Nutrients can ensure we get the vitamins and minerals we need. Taking an Omega-3 supplement may also be critical especially if we aren’t eating at least 2-4 servings of fish each week.
Small changes in nutritional habits lead to big changes in our health
Most of us know what to do when it comes to improving our health, but how to implement these healthy habits more consistently in the context of our busy professional and personal lives is another story! To help you bridge the gap from “knowing” to “doing” it’s important to address your relationship with food, exercise and your own emotional wellbeing.
Now picture this. It’s another busy morning and you’re running late. Thankfully, you prepared some nutritious breakfast sandwiches over the weekend that are ready to grab as you walk out the door. You start the morning knowing you’re fueling yourself with a healthy balance of protein, carbohydrates and healthy fats.
You break for a few minutes at lunch to have the salad with grilled chicken you packed the night before to bring to work. You feel focused and productive, able to tackle your tasks with clarity.
When you get home tired from a full day, you are grateful for that balanced snack you planned and breathe a sigh of relief knowing you have already planned a nutritious dinner for your family, roasted vegetables, quinoa and grilled fish. This day ends on a positive note, leaving you feeling content and well-fed, ready to unwind and prepare for another successful day ahead.
Small changes in our eating habits and mindset can lead to significant improvements in how we feel and function each day. By prioritizing balanced nutrition, we not only support our body’s energy needs but also enhance our overall quality of life.
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