Under Eating - The Silent Impact
In a world obsessed with diets and weight loss, the detrimental effects of under-eating are frequently overlooked; in fact, under-eating and restriction can be considered socially acceptable. Hello, Intermittent fasting, coffee for breakfast, smoothie instead of lunch.
We are taught that ignoring hunger is 'ok.'…imagine we started doing that for every natural biological cue. Next time you need a wee, try ignoring it. I'm pretty sure you can get arrested for wetting your knickers in public.
Jokes aside, has under-eating become so pervasive and normalised that we overlook the silent and potentially dangerous side effects? Under-eating or insufficient caloric intake can have profound and long-lasting effects on physical and mental health.
Physical Consequences:
Nutrient Deficiency: Under-eating can lead to a deficiency in essential nutrients such as vitamins, minerals, and proteins. This deficiency can compromise the body's ability to perform optimally, often leading to fatigue and a weakened immune system.
Muscle Wasting: The body requires steady energy to maintain muscle mass. Without sufficient calories, the body may break down muscle tissue for energy, leading to muscle wasting and decreased overall strength. That's an expensive form of energy, and as we age, our muscle mass naturally, approximately 3–8% every decade after the age of 30
Weakened Bones: Inadequate caloric intake often correlates with a lack of essential minerals like calcium and vitamin D, which are crucial for bone health. This can weaken bones, making individuals more susceptible to fractures and osteoporosis.
Hormonal Imbalances: Caloric intake plays a significant role in regulating hormone levels. Under-eating can disrupt the balance of hormones, particularly those responsible for reproductive health and libido - who knew your sex life could improve with a decent slice of cake!?
Mental and Emotional Consequences:
Cognitive Impairment: The brain requires substantial energy to function optimally. Under-eating can impair cognitive function, leading to difficulties in concentration, memory lapses and feeling disconnected.
Mood Disorders: The brain relies on various nutrients to produce neurotransmitters that regulate mood, and an inadequate supply can disrupt this delicate balance. When we eat carbs, the consequential spike in insulin allows Tryptophan (an amino acid precursor to serotonin) to bind to a substance called albumin and be preserved, allowing it to cross the brain-blood barrier and make serotonin. Yep, carbs make you happy.
Increased Risk of Eating Disorders: Chronic under-eating may escalate into more severe eating disorders such as anorexia nervosa or bulimia.
Under-eating can have far-reaching consequences on both physical and mental health. It is crucial to recognise the signs of under-eating and address them promptly to prevent long-term physical, mental, and emotional damage. Instead, can we work to normalise attending or natural hunger cues and seek to nourish our bodies and minds for optimal well-being?
I advise keeping the stabilisers on the bike and having three balanced meals and three snacks a day. Every part of you will thank you for it.
