Malnutrition is a state of inadequate nutrition, due to not having enough or too much of nutrients, including proteins, carbs, fats, minerals, and vitamins. When this happens, you become malnourished, and it could lead to death, or severe health problems, if medical care isn’t taken.
A malnourished person can look thin or frail, have dry brittle hair, have pale or yellowish skin, sunken eyes, and weak muscles. However, some people can be malnourished, and they wouldn’t look like it. Because malnourishment affects people of all shapes and sizes, so you might miss it sometimes. But, there are still some common signs of malnutrition. So, if you’re worried about yourself or someone you care about, these signs can help.
10 signs and symptoms you are or someone is malnourished
1 . Hair loss
If your hair is thinning out, getting brittle, or falling off, it could mean that you’re not getting enough nutrition. Therefore, you may be malnourished. But, sometimes hair loss could be a sign of improper hair care, a bad comb, or using the wrong shampoo, conditioner, or hair relaxer. So, you should pay more attention to what is causing your hair to lose its sauce.
2 . Fatigue
There are days of feeling tired, it happens you know. You know, a tasking job, a slow day, or maybe even a bad day. But if you’re always feeling weak, tired, or lack the energy to do basic things, something could be wrong. Food gives energy, but if you’re not getting enough food, the right food, and most importantly the right amount, it can affect your energy levels, and even your mood because fatigue can lead to irritability and anxiety, which is bad for your overall health. So, try to check in with yourself, and start paying attention to why you’re always tired.
The constant feeling of tiredness may not even be due to malnutrition, but some other health problems. So, make sure you look into it and see a doctor, something could be wrong somewhere.
3 . Zero skin-glow
Zero glow or dull skin can also be caused by malnutrition. Especially if your skin regularly looks alive, and you have pretty good skin. If your skin starts to be dry, rough, or flaky or you get skin lesions, it might be a sign. Yes, there are different skin types, such as dry skin, oily skin, and combination skin. But when you notice that your skin is dryer than usual, especially after buying and using good products, it doesn’t get better. Or you start noticing somethings appearing on it, you have to check in with a dermatologist to get a diagnosis.
Bad skin, can also be due to improper hygiene, such as dirty sheets, and towels, wearing dirty clothes, dirty hair, or using the wrong bathing soap. But if you notice that your skin doesn’t get better even after making lifestyle changes, you might be malnourished.
4 . Unintentional weight loss
If you’re not on a weight loss journey or in a calorie deficit, and you’re losing 5-10 percent of your body weight in 3 to 6 months, you might be malnourished. Unexplained weight loss can be due to not eating enough nutrients, which can lead to malnutrition in your body. You’re not supposed to be losing weight unless you’re in a calorie deficit, so if you are, it might be worth looking into it.
However, unplanned weight loss can also be due to stress, diabetes, organ failure, and other health problems. So, you must see the doctor if you’re just dropping those pounds without reason.
5 . Poor wound healing
If your wound, cuts, or bruises, tend to take its precious time to heal, it could mean you’re malnourished. Wounds take time to heal depending on the severity such as small burns, surgical wounds, lacerations, cuts, or bruises. However, if it’s just a cut, or bruise, it should close up in a few days. But, when it takes much longer, it’s not a good thing nor a sign, and it is best to see a doctor.
Slow wound healing can also be caused by an infection, diabetes, smoking, excessive weight, aging, certain medications, and poor circulation. Therefore, whatever the cause, get medical attention as soon as possible.
6 . Digestive issues
Diarrhea, constipation, or abdominal pain, can be a sign of malnutrition. Due to an inadequate nutrient intake; and a lack of essential vitamins and minerals, your gut can become damaged. Malnutrition can disrupt the balance of gut bacteria, which leads to nausea and vomiting, bloating and gas, diarrhea, and weight loss. If you’re regularly deprived of vitamins, iron, zinc, and fiber, your gut health will be affected. So, if you’re always at a loss of appetite, constipated, having abdominal pain, or feeling sick, it can be due to poor nutrition.
7 . Losing muscle
Visible loss of muscle mass, especially in the arms and legs, can be caused by poor nutrition. Muscle mass is built and maintained by a proper diet, so if you’re not eating enough proteins or other essential nutrients, you’re going to lose muscle. Muscle loss can put you at risk of leg injury, falls, poor joint alignment, difficulty in controlling movement, and sprains.
Aesthetic-wise, lack of muscle mass, can cause frail looks, poor posture, sagging skin, poor body proportions, aged appearance, reduced confidence, and negative self-image.
8 . Mental fogginess
Lack of proper nutrition can lead to difficulty in concentrating, memory loss, lack of direction, inability to think, and mood changes. If you find it hard to focus, think straight, solve small problems, and are just slow to respond, it might be a sign of poor nutrition. If your brain isn’t being fed enough or even at all, other parts of your body will be affected.
Poor mental state can also be caused by stress, too much sugar, and alcohol.
9 . Swollen limbs could mean you are malnourished
Swelling in your legs, feet, or hands can be caused by fluid retention, which can also be a sign that you’re malnourished. When the body is malnourished, it can’t properly absorb, and utilize nutrients. Lack of essential vitamins, minerals, and proteins, leads to fluid retention and swelling in the end parts of the body such as feet, legs, and hands. This swelling is also known as edema, which can be caused by malnutrition-related conditions like Kwashiorkor.
10 . Weakened immune system
A weakened immune system can be a significant sign of malnutrition. If you notice that you’re frequently ill, get infections, or recover slowly, you may be malnourished. When the body lacks essential nutrients, it impairs the functioning of immune cells, which makes it harder to fight off infections. Malnutrition can lead to a decrease in the production of white blood cells, and antibodies, which makes you vulnerable and susceptible to illnesses.
People fall ill, it’s normal, but if you’re always falling ill, or have prolonged illness, slow wound healing, and recurring infections, it’s a problem.
Additionally, these symptoms can also mean you’re malnourished
- Cold hands or feet
- Irregular periods (in women)
- Loss of appetite
- Poor night vision
- Mouth sores or cracks
- Weakness or numbness in the hands and feet
- Bleeding gums
- Lack of motivation to do anything
As mentioned earlier, if you notice all these changes, get medical help immediately. Early detection and intervention can help prevent long-term damage.
What to do at home if you discover that you’re malnourished
You can start taking small steps at home if you notice signs and symptoms of malnutrition:
Step 1. Nutritional changes
- Eat small, frequent meals, maybe 5 to 6 times a day. Don’t rush into it, you should take things slow, and help your body adjust to the changes you are making. Eating all the food isn’t going to miraculously change things, you have to take your time, but you’ll get there.
- Start including protein-rich foods in your diet, such as eggs, fish, beans, lentils, and dairy.
- Focus on Whole Foods like fruits and veggies, whole grains, and lean protein. They’re a great way to get your nutrition back, so go do some grocery shopping.
- Increase your calorie intake with healthy fats like nuts, seeds, avocados, and olive oil.
- Go buy some fruits like apples, bananas, berries (like blueberries), watermelons, and oranges. They can be eaten as a snack, dessert, or appetizer, whatever you want to do.
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Step 2. Hydration
- Drink at least 8 to 10 glasses of water each day.
- Incorporate electrolyte-rich beverages such as coconut water, sports drinks, or Pedialyte drinks.
Step 3. Get your supplements
- Multivitamins or mineral supplements should become a part of your daily routine.
- Buy protein powders or nutritional shakes, but make sure you consult your doctor before making this a daily supplement.
- Get your Vitamin D and calcium supplements (if you’re lacking them).
Step 4. Make lifestyle changes
- Stop skipping meals
- Rest and relax to save energy
- Engage in non-strenuous exercises like yoga, and walking.
- Practice good hygiene to prevent getting infected.
- Manage your stress levels with the help of meditation, deep breathing, or counseling if possible.
Step 5. Don’t indulge in certain foods for some time
- Gotta avoid processed meats
- Fried foods
- Sugary drinks and foods
- Salty foods (High-sodium foods)
- Foods that are high in saturated fat and trans fat.
Okay here’s the thing, you might not like this, but avoiding these foods is what’s best. During your recovery period, it is best you eat foods that will nourish you, rather than foods that don’t contain proper nutrients.
When should you seek medical help if you’re malnourished?
- If you’re experiencing certain things, even with food, and lifestyle changes, you have to leave the house and go to the hospital.
- If your symptoms worsen or don’t improve.
- You continue to lose weight
- It becomes hard to swallow or eat your food.
- You experience severe vomiting, diarrhea, or abdominal pain.
- You have underlying medical issues.
- Fever
- If you’re still experiencing weakness or fatigue
- Your wounds still take unusual time to heal (poor healing)
- Headaches
- Hallucinations
What can cause you to become malnourished?
Malnutrition can be caused by the following factors including:
- Poor diet
- Digestive disorders
- Certain meds
- Chronic diseases like Diabetes, cancer, and HIV/AIDS
- Infections such as Tuberculosis
- Depression, anxiety, or eating disorders
- Alcohol or drug abuse
- Increased nutritional needs during pregnancy or breastfeeding
- Aging
- Inadequate food intake
- Poverty
- Lack of nutrition knowledge
- Poor food quality
10 ways malnutrition can be prevented
You can prevent yourself and others from becoming malnourished in the following ways:
- Having a balanced diet
- Getting educated about nutrition
- Buying the right foods at home
- Regularly buying provisions for the family
- Getting acquainted with food assistance programs
- Receive medical treatments for underlying health conditions
- Get supplements (if necessary)
- Work on your stress levels
- Practice daily healthy habits
- Learn the art of eating healthy
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