Health
Is Your Body Starved for Protein? Spot These 8 Warning Signs
Our bodies are intricate, and all the different nutrients play unique roles in keeping us healthy. Protein, specifically, is one of the essential building blocks, bolstering the structure and function of our muscles, skin, enzymes, and hormones. While outright protein deficiency is rare in the developed world, many individuals obtain little amounts from their diets, which can impact bodily functions and overall health. This article will guide you through recognizing eight potential signs that might indicate your body is craving more protein.
Sign 1: Swelling or Edema
Edema is characterized by swollen and puffy skin. This condition is a symptom of severe protein deficiency, or kwashiorkor, that researchers associate with low levels of the protein human serum albumin. This protein prevents excess fluid from accumulating in tissues, but when its levels are low, due to protein deficiency, fluid builds up causing swelling.
Sign 2: Changes to Hair, Skin, and Nails
Protein deficiency may be noticeable through changes in the hair, skin, and nails – all tissues composed mostly of protein. Deficient protein levels may affect hair growth and structure, possibly resulting in hair loss. Severe deficiency may also result in skin symptoms like flaky or splitting skin, redness, and patches of depigmented skin.
Sign 3: Muscle Wasting
The most significant reservoir of protein in our bodies lies in our muscles. When dietary protein is scarce, the body tends to use the protein in muscles to maintain essential bodily functions. Resultantly, a lack of dietary protein could lead to muscle wasting over time. This even holds true for relatively moderate protein insufficiency, particularly in older adults.
Sign 4: Weaker Bone Health
Insufficient protein intake could also weaken your bones and increase the risk of fractures. A 2021 study discovered that participants who consumed more protein had higher bone mineral densities and were less likely to experience fractures over five years.
Sign 5: Weakened Immune System
A deficiency in protein could negatively affect your immune system because it is linked to the production of antibodies by white blood cells that fight off infections. Research has shown that a high-protein diet may reduce the occurrence of upper respiratory tract infections, particularly among athletes.
Sign 6: Increased Hunger
If you’re not consuming enough protein, your body might stimulate your appetite to compensate. This can lead to consuming more carbohydrates and fats in the absence of protein, known as the protein leverage hypothesis, which over time could cause unintended weight gain and obesity.
Sign 7: More Severe Infections
As already mentioned, protein is linked to the production of antibodies that your body uses to fight infections. Therefore, a protein-deficient diet may result in more severe infections.
Sign 8: Fatigue
Another symptom of protein deficiency is fatigue. This could be due to the body attempting to conserve energy in the absence of adequate protein.
How we nurture our bodies directly impacts our overall health. While severe protein deficiency is uncommon, especially in the developed world, lack of sufficient intake can still lead to a variety of health problems. Recognizing the signs, such as edema, changes in hair, skin, and nails, muscle wasting, weakened bone health, a compromised immune system, increased hunger, more severe infections, and fatigue can be an important first step towards rectifying the situation. The best way to address low protein levels is by incorporating protein-rich foods, like fatty fish, lean meats, eggs, lentils, legumes, nuts, and low-fat dairy into your diet. Take care of your body, it’s the only one you have to live in!
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