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From low mood to fat around the stomach: The seven physical signs that your eating habits need to change

Daily Mail logo Daily Mail 18/10/2018 Billie Schwab Dunn For Daily Mail Australia

Many of us think that our eating habits are perfect, but our bodies give off particular warning signs that they need to change. 

According to a health expert from Lepicol there are seven tell-tale signs everyone should look for.

'It's easy to forget that food is not just an energy source for the body, but rather the nutrients in what we eat act as messengers, allowing different organs and bodily processes to communicate and function optimally together,' the expert told FEMAIL.

'If you suffer with any of the below, try focusing on making changes to your diet and you may be surprised by the improvements you see.'

a bowl of food on a plate: 'It's easy to forget that food is not just an energy source for the body, but rather the nutrients in what we eat act as messengers,' a health expert said © Provided by Associated Newspapers Limited 'It's easy to forget that food is not just an energy source for the body, but rather the nutrients in what we eat act as messengers,' a health expert said

Poor skin

The skin is the largest organ of the body and it offers much needed visual insight into what is going on with the body's health.

For those who suffer with acne, eczema, psoriasis, dry skin or premature ageing, these are all signs that their diet might not be optimal. 

'In particular, acne, eczema and other inflammatory skin conditions have been associated with an imbalance of gut bacteria leading to "leaky gut",' they said. 

What is leaky gut? 

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to 'leak' through the intestinal wall.

Source: Healthline 

'A variety of nutrients, derived from eating a balanced whole foods diet are important for skin health.'

It is important that people have a diet rich in omega 3 fatty acids from oily fish and flax seeds, along with vitamins A, E, C and zinc.

Changing one's diet can drastically improve the skin but this can take three months or more so people need to be patient with dietary changes.

a person posing for the camera: For those who suffer with acne, eczema, psoriasis, dry skin or premature ageing, these are all signs that their diet might not be optimal © Provided by Associated Newspapers Limited For those who suffer with acne, eczema, psoriasis, dry skin or premature ageing, these are all signs that their diet might not be optimal a bowl of food on a plate: It is important that people have a diet rich in omega 3 fatty acids from oily fish and flax seeds, along with vitamins A, E, C and zinc © Provided by Associated Newspapers Limited It is important that people have a diet rich in omega 3 fatty acids from oily fish and flax seeds, along with vitamins A, E, C and zinc

Low energy

Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are also an important part of the process.

Unfortunately diets that aren't rich in these often lead to low energy levels. 

Anaemia, which is caused by a deficiency in iron, B12 or folate (B9), can also cause tiredness, as can poor thyroid function, which relies on nutrients such as iodine and selenium. 

'Many people are also self-sabotaging their energy levels by relying on stimulants such as caffeine and sugar to get them through the day,' they said.

'However, this can have a negative impact on sleep and blood sugar balance, leading to peaks and troughs in energy throughout the day.

'Switching to complex carbs and ensuring good quality protein each time you eat to stabilise blood sugars and reducing caffeine is therefore recommended.'

a plate full of food: Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are important © Provided by Associated Newspapers Limited Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are important a close up of food: Anaemia, which is caused by a deficiency in iron, B12 or folate (B9), can also cause tiredness © Provided by Associated Newspapers Limited Anaemia, which is caused by a deficiency in iron, B12 or folate (B9), can also cause tiredness

Fat accumulation around the middle

Everyone's body is different and due to genetics people store fat in different areas.

According to the health expert storage of fat around the stomach (known as visceral adipose tissue) has been consistently shown to be a risk factor for cardiovascular and metabolic diseases and other health issues.

'The most likely cause for VAT is a diet high in sugar and refined carbohydrates, with excessive stomach fat being a tell-tale sign of insulin resistance, where the body becomes less able to utilise glucose for energy production and so instead stores it as fat,' they said.

'If you tend to have an apple body shape, then changing your diet and engaging in regular physical exercise is particularly important.'

a close up of a person: According to the health expert storage of fat around the stomach has been consistently shown to be a risk factor for cardiovascular and metabolic diseases © Provided by Associated Newspapers Limited According to the health expert storage of fat around the stomach has been consistently shown to be a risk factor for cardiovascular and metabolic diseases

Related: 25 Reasons Belly Fat Is So Hard To Lose (Zero Belly)


Digestive Issues

a close up of a piece of paper: People can take a live bacteria supplement, such as Lepicol © Provided by Associated Newspapers Limited People can take a live bacteria supplement, such as Lepicol

The health expert said some of the most obvious signs someone's diet needs changing is when they're faced with digestive issues such as constipation, diarrhoea and bloating, which indicate the gut isn't happy.

Eliminating processed foods and switching to a whole foods diet is likely to improve many people's digestion due to the increase in fibre from fruit and vegetables.

Others may need to remove foods such as gluten, wheat or dairy from their diet for a period of time.

Improving the balance of bacteria in the gut by eating fermented foods such as sauerkraut, kimchi, kefir and live yoghurt can benefit digestive conditions.

Alternatively people can take a live bacteria supplement, such as Lepicol ($17), a three in one combination of gentle psyllium husk fibre which contributes to the maintenance of normal bowel transit.

a bowl of food on a plate: Eliminating processed foods and switching to a whole foods diet is likely to improve many people's digestion due to the increase in fibre from fruit and vegetables © Provided by Associated Newspapers Limited Eliminating processed foods and switching to a whole foods diet is likely to improve many people's digestion due to the increase in fibre from fruit and vegetables

Low mood and anxiety

Mental health is a complex issue that often involves a variety of factors but diet and lifestyle choices are being shown to play an important role.

'Nutritional psychiatry is increasingly being used alongside conventional therapies for conditions such as anxiety and depression,' they said.

'A Mediterranean style diet, high in colourful fruit and vegetables, legumes, nuts, seeds and olive oil, with moderate amounts of fish and seafood, has been shown to be particularly effective.' 

a piece of food: Mental health is a complex issue that often involves a variety of factors but diet and lifestyle choices are being shown to play an important role © Provided by Associated Newspapers Limited Mental health is a complex issue that often involves a variety of factors but diet and lifestyle choices are being shown to play an important role a close up of food: 'Nutritional psychiatry is increasingly being used alongside conventional therapies for conditions such as anxiety and depression,' they said © Provided by Associated Newspapers Limited 'Nutritional psychiatry is increasingly being used alongside conventional therapies for conditions such as anxiety and depression,' they said

Poor Immunity

The health expert explained that recurring infections, such as colds, UTIs, thrush and fungal nail infections, are a sign that the body isn't getting enough nutrients.

This is a sign that the immune system isn't receiving enough support from the diet and that people need to increase their intake of zinc, selenium, iron, copper, vitamins A, C, E, and B6 and folate.

'Focus on getting lots of colourful fruit and vegetables and good quality protein such as organic meat, fish, eggs, beans, nuts and legumes as these provide the building blocks and co-factors for immune cells,' they said.

It's also best to steer clear of processed foods, simple sugars and refined carbohydrates, known to feed unwanted bacteria and yeast in the gut.

Instead include prebiotic foods such as slightly under-ripe bananas, Jerusalem artichokes, leeks, onions, garlic, oats and asparagus.

a banana sitting on top of a table: Include prebiotic foods such as slightly under-ripe bananas, Jerusalem artichokes, leeks, onions, garlic, oats and asparagus © Provided by Associated Newspapers Limited Include prebiotic foods such as slightly under-ripe bananas, Jerusalem artichokes, leeks, onions, garlic, oats and asparagus a plate of food on a table: Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are important © Provided by Associated Newspapers Limited Although carbohydrates and fats are primary fuels for making energy, the health expert said micronutrients such as magnesium, B vitamins, iron, copper and sulphur are important

Hormonal issues

Diets high in sugars and refined carbs are likely to exacerbate hormonal issues such as period pain, menopause, endometriosis and fertility troubles.

'Supporting healthy blood sugar balance is therefore a crucial step in regulating hormones, as is working on body composition to reduce excess fat cells, which produce their own oestrogens,' they said.

They recommend increasing the intake of nutrients to help support healthy oestrogen detoxification.

This can be done by eating folate from leafy green vegetables and glucosinolates from broccoli, cauliflower, kale and Brussels sprouts.

'Dietary phytoestrogens found in flaxseeds, traditionally fermented soybean products and legumes can also be particularly useful for modulating oestrogen levels,' they said.

a plate of food with broccoli: Diets high in sugars and refined carbs are likely to exacerbate hormonal issues such as period pain, menopause, endometriosis and fertility troubles © Provided by Associated Newspapers Limited Diets high in sugars and refined carbs are likely to exacerbate hormonal issues such as period pain, menopause, endometriosis and fertility troubles

Watch: 3 Immunity Boosting Foods In Your Kitchen (NDTV 24x7)

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Disclaimer: Views expressed in this article are the author's own and MSN does not endorse them in any way. Neither can MSN independently verify any claims made in the article. You should consult your physician before starting any weight loss or health management programme to determine if it is right for your needs. 

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