3 What Effect Will Continued Low Protein Intake Have on Your Health

octubre 24, 2022 Publicar un comentario

10 things that can happen if you don't get enough protein

woman eating bacon keto — There are a lot of ways your body can let you know you don't have enough protein in your diet.

Maintaining a healthy, balanced diet is not always the easiest goal to achieve.

Unless you're tracking what you eat, it's difficult to know if you're actually consuming the adequate amount of protein, carbohydrates, and vitamins.

When it comes to protein, everyone requires a different amount based on factors such as their body weight, muscle mass, physical activity, and age. Nonetheless, if you aren't eating enough protein, you can do some serious damage to your body.

Here are 10 negative health effects that you could deal with if your diet does not consist of enough protein.

1. You may feel less satisfied after meals.

If you don't eat enough protein, you may notice that you feel unsatisfied after meals and you get hungrier throughout the day than your roommates or colleagues.

Consuming high levels of protein can increase the release of an appetite-regulating hormone, therefore keeping you fuller for longer, according to a study on mice published in the journal Cell Metabolism.

The study also found that the mice eating a high-protein diet put on less fat than mice consuming a low-protein diet.

It's worth noting that more research is needed in this area.

2. Your immune system weakens.

A lack of proteins can make your antibodies less effective.

Although you can't craft a diet that will guarantee you an illness-free life, eating an adequate amount of protein is a good way to start.

The Journal of Obesity & Weight Loss Therapy states that " functions of immune system decrease " in people with a protein deficiency.

Proteins make up cells and antibodies, which become your body's defense system against germs, bacteria, and illnesses. If you're not consuming enough protein, your antibodies won't be as effective.

3. You're at a greater risk of bone fracture.

A lack of protein could weaken your bones.

At some point during your life, you were probably taught that drinking milk was instrumental in keeping your bones strong. But eating protein is also said to play a role in the overall strength of your bones.

Individuals who do not eat enough protein may end up with weaker bones and a higher risk of bone fractures. In a study from the American Journal of Clinical Nutrition, researchers found that higher protein intake resulted in a lower risk of hip fractures for postmenopausal women.

4. Your legs and feet swell.

Eating a diet with low levels of protein could lead you to develop a condition called edema, which causes swelling in your legs and feet from the buildup of fluids.

Protein plays an essential role in maintaining salt and water inside your blood vessels and ensuring fluid doesn't make its way into the tissues. If the level of the blood protein gets too low, it can no longer maintain that fluid balance and edema will occur, according to Harvard Health Publishing .

5. You could start losing hair.

You can buy all the fancy hair care products in the world, but if you don't eat enough protein you can do some serious damage to those luscious locks on your head.

Your hair is mostly made of up a protein called keratin, which is produced in your hair follicles. If you deal with protein deficiency, your body will conserve protein and ration the amount of keratin available to your hair follicles, according to the media company NDTV.com.

When your hair follicles aren't provided enough protein, hair can shed, thin and become more dry and brittle.

6. Your nails become brittle.

Just like your hair, your nails are primarily made up of structural proteins known as keratin. Protein deficiency can create ridges in your nails and cause them to become brittle.

Dermatologist and author Dr. Ava Shamban told HuffPo that eating plenty of protein was a good first step to attaining strong and healthy nails . "Nails are made out of protein, so the first thing you can try is adding more to your diet," she told the publication.

7. You may deal with high blood pressure.

You could potentially develop hypertension.

Millions of Americans struggle with high blood pressure, also known as hypertension. And for individuals who don't eat enough protein, they're more at risk of developing it.

A study conducted by American Journal of Hypertension found that adults who consumed a high protein diet — from dairy, eggs, meat, or plant sources — had lower blood pressure levels after four years than those who consumed low levels of protein.

If untreated, high blood pressure can cause a person to have a stroke or heart disease. So, in order to avoid those problems, eat your eggs, meat and plant protein ASAP.

8. Your skin becomes flaky.

If your skin starts to become red, inflamed and itchy, it may be a sign that you're not consuming enough protein.

Researchers from Oregon State University found that a lack of certain proteins may trigger atopic dermatitis . The condition is the most common type of eczema and results in a red, itchy rash typically on the cheeks, arms, and legs.

10. Your periods come irregularly.

If you deal with irregular menstrual cycles, eating a low-protein diet will not help your cause.

Polycystic ovarian syndrome (PCOS) is a condition that commonly causes irregular periods , hormonal imbalance, infertility and ovarian cysts. The condition is typically caused by insulin resistance , which results in the hormonal imbalance, according to the blog healthstatus.com.

Experts recommend that women dealing with PCOS minimize the amount of insulin released in their body, which can be achieved through a high-protein diet. Simple carbohydrates, including white bread and refined sugar, are the worst foods to consume if you're dealing with the condition.

For more great stories, head to INSIDER's homepage .

Warren Sught1985