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Obvious Signs You Need Help With Your Nutrition

With the rising number of weight-related complications, cutting down excessive weight has become a rising concern. Luckily, a proper diet has proven to be an effective way to watch out your weight. The right food served in the right amount is the key to a long and healthy life. Malnutrition is when a person's diet does not contain enough nutrients. Some of the leading causes of poor nutrition include low income, poor dietary choices, and difficulties in obtaining nutritious food. Under-nutrition is a form of malnutrition where the body does not get sufficient food. Some of the signs of undernourishment include low weight, stunted growth, and wasting.

It is possible to be obese and malnutrition at the same time. Monitoring calories intake is an art that you have to master as part of your weight management program. What you eat affects your overall health. Nutritional deficiency is a common problem in the modern world.

Here are some of the signs of nutritional deficiency.

Weak Immune System

As with every system and organ in your body, the immune system relies on a balance of vitamins, proteins, and minerals to function optimally. Therefore, what you eat will affect your immune system either positively or negatively. The western diet that consists of refined sugars and processed, fatty foods do damage the immune system by making it hyper-responsive to the inflammation triggers. Poor nutrition choices lead to sleep deprivation, digestion problems, and stress, which eventually lead to weakened immunity.

One of the dietary factors that repress the immune system includes an insufficient intake of biologically valued proteins. According to this URL, the supplements required to boost your immune system include probiotics, minerals, and vitamins. Fruits and vegetables are right for you as they are rich in the vitamins and minerals that you need to keep your immunity healthy. It would be best if you also took proteins, especially dairy products and eggs, to keep your immunity strong.

Feeling Tired

If you feel fatigued all the time, you do not have sufficient nutrients, like iron. A limited supply of iron in your diet could lead to anemia, a condition where the body does not have enough red blood cells to supply nutrients and oxygen to all parts of the body.

It is important to note that malnutrition is not the only cause of fatigue. Other conditions, such as thyroid and cardiovascular diseases, may lead to feeling tired all the time.

Dry Hair and Ridged Nails

Nutrients, such as folate, vitamin C, and iron, play an essential role in the growth of your hair. If these nutrients are not supplied to the body in the right amounts, you will notice a change in the hair quality. Your skin is also affected by poor nutrition, and it becomes pale and dry.

Like the hair and skin, your nails can get brittle and thin when the body is deprived of nutrients. When the body is low on iron, the nails might curve, especially the index and third finger. Nails may be rigged or detached from the nail bed. Besides iron deficiency, nail problems are caused by low levels of vitamin A, B6, C, and D.

If your hair remains dry all year round, the solution could be taking healthy fats such as avocado, salmon, and olive oil. Your skin and scalp will also benefit from good fats.

Slow Healing of Wounds

There is a distinct correlation between wound healing and nutrition. Poor nutrition affects the healing process by either delaying healing or impairs the wound's strength, making it susceptible to breaking down. Wound healing is the process of repairing and replacing broken tissues in the body. This process requires an increased intake of certain nutrients, such as proteins.

When you get injured, the body gets into a catabolic phase, which triggers the release of cortisone, the stress hormone, and changes its metabolism to supply the wounded area with the nutrients it requires to heal. If the body is not provided with the nutrients needed in time, it enters into a protein-energy malnutrition state (PEM). PEM causes the body to break down its proteins, which reduces the supply of amino acids and initiates wound healing. Besides, PEM causes a low Body Mass Index and a significant weight loss.

Some of the nutrients that help in quick healing of wounds include vitamin K, vitamin C, and protein. Vitamin C helps with tissue repair, while vitamin K is responsible for blood clotting.

Taking foods with little or no nutritional value, such as junk food, is a sign that you need help with your nutrition. It is essential to take food with rich nutritional value, including vegetables, fruits, whole grain, healthier oils, lean proteins, and low-fat dairy. If your diet does not contain the required nutrients, take supplements to ensure your body gets the needed nutrients.

How to Learn Much More From the Books You Read

It is one thing to read and another thing to understand what you are reading. Not only do you want to understand, but also remember what you've read. Otherwise, we can safely say that if we're not gaining anything from what we read, then it's a big waste of time.

Whatever you read, there are ways to do so in a more effective manner to help you understand better. Whether you are reading by choice, for an upcoming test, or work-related material, here are a few ways to help you improve your reading skills and retain that information.

Read with a Purpose

Never has there been a shortage of great books. So, someone recommended a great cookbook for you. You start going through it, but your mind is wandering. This doesn't mean the cookbook was an awful recommendation, but it does mean it doesn't suit nor fulfill your current needs or curiosity.

Maybe your purpose is more about launching a business. Maybe you're a busy mom and can't keep office hours, but there's something you can do from home to help bring in more money, so you want information about that. At that point, you won't benefit from a cookbook, but you could gain a lot of insight and find details here on how-to books about working from home. During this unprecedented year, millions have had to make the transition to work from home, and millions more are deciding to do that. Either way, it's not a transition that comes automatically or easily, but reading about it will inform you about what working from home entails.

Pre-Read

When you pre-read it primes your brain when it's time to go over the full text. We pre-read by going over the subheadings, for instance, the table of contents, and skimming through some pages. This is especially useful when you have formal types of academic books. Pre-reading is a sort of warm-up exercise for your brain. It prepares your brain for the rest of the information that will come about and allows your brain to be better able to pick the most essential pieces of information you need from your chosen text.

Highlight

Highlighting essential sentences or paragraphs is extremely helpful for retaining information. The problem, however, with highlighting is that we wind up highlighting way too much. This happens because we tend to highlight before we begin to understand. Before your pages become a neon of colored highlights, make sure that you only highlight what is essential to improve your understanding and not highlight the whole page.

Speed Read

You might think there have been no new ways to read, but even the ancient skill of reading comes up with innovative ways; enter speed reading. The standard slow process shouldn't affect your understanding, but it does kill your enthusiasm. The average adult goes through around 200 to 250 words per minute. A college student can read around 450 words, while a professor averages about 650 words per minute, to mention a few examples. The average speed reader can manage 1,500 words; quite a difference! Of course, the argument arises between quality and quantity. For avid readers, they want both quantity and quality, which leads us to the next point.

Quality Reading

Life is too short to expect to gain knowledge from just one type of genre. Some basic outcomes of reading are to expand your mind, perceive situations and events differently, expose yourself to other viewpoints, and more. If you only stick to one author and one type of material, you are missing out on a great opportunity to learn new things.

Having said that, if there's a book you are simply not enjoying, remember that life is also too short to continue reading it. Simply, close it, put it away and maybe give it another go later on, or give it away. There is no shame or guilt in not liking a book; even if it's from a favorite author. It's pretty much clear that you won't gain anything from a book that you don't even enjoy, let alone expect to learn something from it.

Summarize

If you're able to summarize what you have read, then you have understood. When you summarize, you are bringing up all the major points that enhance your understanding. You can easily do so chapter by chapter.

Take a good look at your life and what's going on in it. Accordingly, you'll choose the material that is much more suitable for your situation and circumstances. When you read a piece of information that you find beneficial, look for a way to apply it to your life. Knowledge for the sake of knowledge isn't all that beneficial. But the application of knowledge from a helpful book is what will help you and make your life more interesting and more meaningful.