12 Signs You Need to Change Your Diet
Less than 3% of Americans are living a healthy lifestyle. Unfortunately, not many people realize how dangerous their decisions can become. Failing to develop a healthy diet and exercise routine could negatively impact your long-term health.
You only get one body! Before picking up that candy bar, take a look at these 12 signs it’s time to change your diet.
If you recognize any of the items on this list, you can make a change before it’s too late.
Change your diet to live happier and healthier by reviewing this list today.
1. You’re Always Hungry
Do you ever make an effort to stick to a diet or meal plan, only to break by the end of the day? Maybe that pint of ice cream in the freezer is to blame. Sometimes, feeling constantly hungry is more about your willpower (and boredom) than your diet.
In most cases, however, what you eat during the day is the root problem.
Binge eating and constant hunger could indicate your body isn’t getting the nutrients it needs. This biochemical response occurs when your brain signals your body to eat right. If you’re constantly feeling hungry, it’s probably time to change your diet.
Instead of binge eating on junk food every day, consider the food groups. Each day, it’s important to consume:
- Fresh fruits and vegetables
- Whole grains
- Lean proteins
To make sure your diet is balanced, try to consume healthy fats (like olive oil) and protein each day. Foods and supplements with vitamins, minerals, and antioxidants are important, too. Otherwise, make sure the carbohydrates you consume contain fiber.
Food to Avoid
Processed foods, on the other hand, are full of empty calories. Try to limit your consumption of empty calories from foods like pizza and chips. Instead, make sure you’re eating from different food groups.
Other sources of empty calories include:
- Sodas and energy drinks that contain added sugars
- Cakes, cookies, and donuts that contain added sugars and solid fats
- Meats that contain solid fat (hot dogs, bacon, sausage)
- Fast food (fries, milkshakes, burgers) that contain added sugar and solid fat
- Fruit drinks with added sugars
- Cheese, ice cream, or full-fat dairy that contain solid fats
- Hard candy and candy bars that contain added sugar and solid fat
You can check these guidelines to determine how many calories you need based on your age, gender, and physical activity.
2. Your Breath Stinks
Your body uses carbohydrates from the foods you eat to turn glucose into energy. When you fail to eat a balanced diet, your body won’t have enough glucose to generate energy. Instead, it will burn the fats stored in your body.
This process is a metabolic response known as ketosis. When your body burns fats instead of carbs, it builds-up acids called ketones. Ketones can make your breath smell bad.
The smell is often compared to nail polish remover.
If you’re eating a low carb diet, you’re more likely to notice your breath stinks. In fact, this symptom is often a warning sign of type 1 diabetes. If you’re noticing bad breath more frequently, visiting a doctor.
Make sure to eat a balanced diet and consume the number of calories that are right for your body type. Increasing your portion sizes might also help your body get the energy it needs.
3. Angular Stomatitis
Are you noticing cracks in the corners of your mouth? Also known as angular stomatitis, this symptom can occur if you’re not getting enough iron in your diet. It could also indicate you have a fungal or bacterial skin infection.
Try using Vaseline or lip salve. If the cracks don’t fade, try to change your diet by adding more iron (more on this below).
4. Your Hair is Thinning
Is your hair starting to thin? Your body needs iron to produce red blood cells. These cells are responsible for storing and carrying oxygen through your blood.
When you’re not getting enough iron in your diet, you might notice changes in your hair and skin. You could experience depleted energy, too.
You need the following amount of iron daily:
- 8.7 mg for men over 18
- 14.8 for women between 19 and 50
- 8.7 mg a day for women over 50
To add iron to your diet, try eating meat, whole grains, nuts, and leafy vegetables. You can also take iron supplements to avoid anemia.
Make sure to avoid eating too much fiber. High doses (over 20 mg) can cause stomach pain, constipation, and vomiting.
5. You Can’t Sleep
You need seven to nine hours of sleep each night. Otherwise, you might experience:
- Difficulty concentrating
- Increased risk of car accidents and injuries
- Mood changes
- Memory issues
- Weakened immunity
- Increased risk of heart disease and high blood pressure
- Reduced sex drive
- Weight gain
- Increased risk of diabetes
- Difficulty balancing
Sleep deprivation can also cause psychological symptoms like anxiety, depression, and paranoia. If you’re having a difficult time falling asleep each night, you might want to look at your diet. Some foods can increase your risk of insomnia, including chocolates, breath fresheners, and energy drinks.
Even decaf coffee and tea contain a little caffeine.
If you’re looking for food for better sleep, try almonds or warm milk. Milk contains calcium, vitamin D, tryptophan, and melatonin. These compounds can help you sleep.
Other foods for better sleep include fatty fish like salmon, walnuts, kiwifruit, lemon, and tart cherries.
Otherwise, make sure to avoid caffeine before bed!
6. Diarrhea and Constipation
If you’re experiencing persistent diarrhea, there’s a chance you have coeliac disease. This immune disease develops when you eat gluten, which is found in rye, barley, and wheat. Eating gluten can trigger this response and cause diarrhea and bloating.
You might also experience abdominal pain, indigestion, and weight loss. You can relieve these symptoms by improving your diet.
Try cutting out foods that contain gluten. You might also want to speak with your doctor to get tested for coeliac disease.
Constipation, on the other hand, could indicate you need to get more fiber in your diet. It could also indicate you’re not drinking enough water.
Your body needs water and fiber for regular bowel movements.
Try drinking more water throughout the day. You can also change your diet to include more foods that are high in fiber. For example, try beans, nuts, dried fruits, and whole grains.
7. You’re Exhausted
Do you feel low in energy and exhausted throughout the day? Eating a lot of complex carbs, including sugar, can drain you of energy.
Sugar elevates your body’s insulin levels. However, you’ll also experience a sudden drop in blood sugar. As a result, you’ll feel less energetic throughout the day.
Instead of eating sugar, try to eat foods that slowly release energy. Try snacking on nuts and bananas throughout the day. It can also help to make sure you’re eating protein.
Otherwise, your body will break down the stored proteins in your body from your muscles.
8. You’re Moody, Anxious, or Depressed
That’s right: your diet can also have a big impact on your mood. If you’ve recently cut back on calories and carbs, you might get irritated. This indicates your blood sugar levels are low, which can cause cravings.
It can also cause mood swings.
Try to add more carbs to your meals. Carbs can help satisfy your appetite. It also helps stimulate serotonin production, which is a feel-good neurotransmitter that can improve your mood.
Are you feeling anxious more often? Sometimes, increased anxiety is caused by B12 or magnesium deficiency. There’s a chance you’re consuming too much caffeine, too.
This often occurs for people with a plant-based diet. Foods like eggs, meat, and honey are rich in B12.
A vitamin or omega-3 fatty acid deficiency can also contribute to depression and other mental illnesses. Consider taking a vitamin B12 or folate supplement to combat mental illness.
If you need to supplement your diet, try using different vitamins and minerals.
9. You Need to Pee More Often
If you’re peeing more frequently, it could indicate that you’re dehydrated. While this might sound counterintuitive, your brain will tell you it’s time to go when your urine is too concentrated. If this occurs too often, you might need to visit the bathroom more often.
Caffeine can also make your bladder irritable. Make sure to balance your caffeine intake with water throughout the day.
10. Brain Fog
Is your memory fading? Foods with saturated fats could impact your memory and ability to think clearly.
To improve your memory, try eating food that’s low in saturated fat. For example, you can eat more salads or avocado on whole-wheat toast.
11. Acid Reflux
Gastro-oesophageal reflux disease (GORD) occurs when the ring of muscle in your esophagus isn’t functioning. Usually, this muscle lets food pass into your stomach and stops stomach acid from moving up.
This could lead to acid reflux and heartburn.
Certain foods can contribute to acid reflux, including alcohol, tomatoes, and spicy foods.
12. You’re Breaking Out
The state of your skin can also change depending on the foods you eat. Skin issues occur when you experience increased inflammation. Inflammation develops when your diet is low in fat and high in carbohydrates.
Try changing your diet to include food that fights inflammation, such as berries, fatty fish, avocados, and bell peppers. Extra virgin olive oil, turmeric, and green tea can help, too.
Eat Right: 12 Signs It’s Time to Change Your Diet
Are you experiencing any of these symptoms? Don’t use COVID-19 as an excuse to eat junk food. Instead, change your diet and start eating right!
Live happier and healthier today.
Don’t hesitate to supplement your diet! Explore our store today for the vitamins and minerals you need.