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Too Little Protein: These 8 Signs Point to a Deficiency

Proteins are vital for the body and have many important tasks. An acute deficiency can quickly become harmful and thus trigger food cravings, muscle breakdown or mood swings.

Protein deficiency dangerous: The body needs proteins for this

Just like carbohydrates and fats, proteins also belong to the so-called macronutrients. Proteins are primarily used by humans as a source of energy. In addition, proteins are an important building material, with the help of which, among other things, cells and tissue, enzymes and hormones can be formed. The body must therefore be supplied with enough protein every day in order to function as well as possible. Animal and vegetable proteins can be ingested through food. Animal protein sources include fish, meat, milk, dairy products and eggs. Vegetable protein, on the other hand, is found in grain products, potatoes, legumes and nuts.

But how much protein should you consume every day? There is a rough reference value for this: “For adults, the reference value is derived using data from nitrogen balance studies. According to this, the recommended intake for 19 to 65 year olds is 0.8 g protein per kg body weight per day. This corresponds to 57 to 67 g protein per day . This amount can be achieved by eating protein-rich foods,” says the Federal Center for Nutrition. A reference value of 0.9 grams of protein per kg of body weight per day is assumed for children and adolescents, and around 1 gram of protein per kg of body weight per day for people over 65 years of age.

Since the human body needs proteins in many different places, a deficiency manifests itself in different ways. Insufficient protein intake can not only affect the body, but also the psyche.

This is how a lack of protein affects the body

Visual Appearance: Proteins play an essential role in many parts of the body. A deficiency can therefore also become apparent in various places: A protein deficiency can “promote the edges of the eyes and cause more wrinkles,” writes utopia.de. Brittle nails and a pale complexion are also possible signs.

Hair loss: Sufficient protein is essential for the hair, since our hair also consists of special proteins – so-called keratins. “If the body is not supplied with enough protein, the keratin formation necessary for hair growth suffers. Dry, brittle hair and hair loss can be the result.”

Atrophy of the muscles: A lack of proteins is easily noticeable in the muscles – they are broken down slowly. If the body doesn’t get enough protein, it uses its own stores – which in the case of proteins are mainly found in muscle tissue. Losing muscle mass is also accompanied by a loss of body weight.

Food cravings as a typical sign

Weak immune system: The immune system also suffers from a protein deficiency. Here the nutrient is urgently formed for the formation of antibodies that are used to fight pathogens. If the body can only produce insufficient defenses, the immune system is weakened – which leads to an easier susceptibility to infections.

Impaired wound healing: Impaired wound healing can also show a protein deficiency. If there are too few proteins in the body, wounds often heal more slowly because the damaged cells cannot be repaired or renewed as quickly as possible.

Cravings: Because proteins are harder for the body to digest, it takes longer for the body to use them. Proteins are responsible for a stable blood sugar level. “Without enough protein, blood sugar levels fluctuate wildly, leading to food cravings that often lead to excess calories and weight gain.”

A protein deficiency has these effects on the psyche

Mood swings: In addition to physical signs, psychological symptoms can also indicate a protein deficiency.

Mood swings are particularly typical. But a lack of concentration, exhaustion, tiredness and dissatisfaction are also common among those affected.

Depression: In extreme cases, a severe lack of protein can also cause serious mental illnesses such as depression.

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Anyone who suspects that they are suffering from a protein deficiency should seek medical advice and a medical examination. The risks of an untreated deficiency include digestive problems or a weakening of the respiratory and heart muscles. In Germany, the deficiency occurs comparatively rarely, the daily protein requirement is usually exceeded. Therefore, caution is advised, because even a permanent excess of protein is not healthy.

It is often diseases such as eating disorders, gluten intolerance, a dysfunction of the thyroid gland or tuberculosis that promote a lack of proteins. Excessive alcohol consumption and drug abuse can also lead to this.

Resolving a protein deficiency depends entirely on the cause. “If illnesses are the trigger for the deficiency, you obviously have to treat them very differently than a deficiency caused by insufficient nutrition. If the protein deficiency is due to an eating disorder, you should talk to both your family doctor and a therapist.”

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health

Too Much Salt: This is How Badly The Spice Damages Your Brain

Excessive salt consumption can have a negative effect on blood flow to the brain. According to a recent US study. In the worst case, this can lead to massive brain damage – and permanently.

New US study: Too much salt can cause serious brain damage

The researchers from the University of Georgia examined the influence of salt on the blood flow in the brain and the neurons. The focus was on a specific region in the brain, the hypothalamus. The study found that salt actually slows blood flow to the brain. What the team calls “inverse neurovascular coupling” could lead to hypoxia. Hypoxia (hypoxemia) is a reduced oxygen content in the blood or a lack of oxygen. According to netdoktor.de, irreparable brain damage can occur in such cases.

The researchers establish the connection to salt through a compensation mechanism in the body as soon as salt is consumed. In order to lower sodium levels, the body activates neurons that release the hormone vasopressin. In order for the neurons to be able to operate the salt stimulation for a long time, hypoxia is assumed to be an auxiliary mechanism. According to the researchers, in order to “fight” the salt, the body puts itself into hypoxia.

The approach of the study could be used for future insights into other brain diseases. Until then, it would be advisable for many people to save on salt. In addition to brain diseases, there are other symptoms that can occur with excessive salt consumption.

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health

Danger From Too Much Protein: When it Becomes Harmful

Proteins are made up of important amino acids that the body needs. But many can do without high-protein products. In fact, they should: otherwise they can harm their bodies.

Doctors warn: be careful with the protein – how much is too much?

The German Society for Nutrition (DGE) has the rule of thumb: Adults (19 to 65 years) should consume 0.8 g protein/kg body weight per day. This means that an average adult weighing around 70 kilograms needs around 56 grams of protein per day. If you exercise for more than five hours a week, the protein requirement climbs to 140 grams a day.

Elisabeth Schieffer, a professor at Hannover Medical School, explains that only very limited amounts of dairy products are needed to prevent cardiovascular disease. Special foods

This is also confirmed by the nutritionist of the DGE, Antje Gahl. “Protein consists of various amino acids and the breakdown product in the body is urea.” This urea then has to be broken down by the kidneys. Too much protein leads to an overload of the organ

Protein hype comes from craze for low carb diets

Monika Bischoff, nutritionist from the Center for Nutritional Medicine and Prevention in Munich, explains where the “high protein” hype came from in the first place. The initial spark for the many products was the idea of ​​the “low carb diet”. “That means we reduce carbohydrates and fats – and replace the whole thing with proteins, i.e. proteins,” she is quoted as saying by Bayerischer Rundfunk. With the proteins absorbed in this way, one hopes that losing weight will be easier. In addition, the consumers of the protein-rich products want faster muscle building.

Nevertheless, she considers this consideration to be a blatant fallacy: “When losing weight, it is important to eat fewer calories than you actually need. If the daily calorie account is full, the proteins are no longer of any use.” On the contrary: the excess proteins could be converted into body fat. That’s why “high protein” is not a slimming product.

According to Elisabeth Schieffer, certain protein building blocks, such as the amino acids valine, isoleucine and leucine, should only be consumed in small amounts. Because: an increased level is associated with insulin resistance, cardiovascular diseases and cancer. According to Schieffer, conventional dairy products are absolutely sufficient for an animal diet to cover the daily protein requirement. The expert recommends fermented milk products. For example, like buttermilk, kefir or natural yoghurt. For a healthy lifestyle, the professor at the Hannover Medical School recommends a balanced diet with lots of fruit and vegetables, nuts, whole grain products and fish.

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health

Water Intoxication: Can Drinking Too Much Be Dangerous?

Water supplies the body with vital minerals. But how many liters you need every day to stay healthy depends on various factors. Drinking too much water can even be dangerous for digestion and blood values.

Water is the source of life and provides the human body with important minerals. On average, an adult should drink around 1.5 to 2 liters of water a day, although only seven out of ten adults claim to actually do this. Since the body loses about 2.5 liters of fluid a day, it must be replenished regularly. Depending on your age, weight, state of health and physical activity, the amount of water you should drink every day varies and can go up to 4 liters. We should drink more, especially on hot days, as we lose more fluid through heavy sweating.

Water Intoxication: Can You Drink Too Much Water?

If you take in more fluid than your body eliminates, the fluid stays in circulation and dilutes the blood. This has a negative effect on your body. Muscle weakness, disorientation or epileptic seizures can then follow. In very rare cases, it can also be fatal if water intoxication (hyponatraemia) occurs.

Symptoms of water intoxication:
drowsiness
nausea
headache
seizures
However, the risk of not drinking enough is much higher because it is often simply forgotten. Become aware of the importance of drinking enough water for you and your health.

Health benefits of drinking water

Drinking water has many health benefits:
high concentration/performance
improves the complexion
serves as a lubricant for the joints
helps against headaches and menstrual pain
promotes health and digestion
helps the body regulate temperature

Losing weight with water: is that possible?

You can lose weight by drinking water. Water increases the number of calories you burn even when you are resting. Drinking before and during meals is also said to help with weight loss as it fills the stomach and thus reduces appetite. However, too much liquid during food intake quenches the “digestive fire”, which in turn is less beneficial because the liquid prolongs digestion time.

Because hunger and thirst are closely related in the brain, it can make you feel hungry even though your body needs fluids. The advice here is to drink a glass of water first and wait to see if the feeling of hunger persists.

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Lifestyle

Too Much Lime in the Water – Which is Really Helpful and Effectively Decalcifies

An average German uses around 120 to 140 liters of water a day. We use most of the water for the sanitary area, for every toilet flush, for brushing our teeth, washing, etc. However, very little water for drinking. The high standards in Germany, which should guarantee the quality of drinking water, are among the highest in Europe. It is reassuring to know that, but the fact that our water still has a high lime content cannot be denied.

Calcareous water is commonplace in this country and this is particularly noticeable when we use washing machines, instantaneous water heaters, and coffee machines again and again.

The limescale deposits are not only visible but also harmful to the proper functioning of this and all machines that work with water. But we also more or less feel the limescale in the water on taps, sinks, in toilets, and even when washing our hair. The water is hard and calcareous. In order to give the water a certain degree of softness, there are certain methods that can be quite effective and important.

Owners often rely on water softening systems

The call for soft water and sustainability in the consumption of precious water is becoming more and more frequent. When it comes to construction projects, more people think that they install water softening systems, house water filter systems, and osmosis systems in order to be able to use soft and decalcified water in the household.

The installation of these devices is not difficult and can be used after a short installation phase. State-of-the-art electronic controls make them easy to use and easy to maintain. The connection of these machines is directly at the water access.

Hard water is not good for us

Just washing your hair shows how hard or soft the water is. Because brittle and dry hair after washing, which also looks very dull after drying, is in many cases a (hidden) sign of too hard water. With soft water, the hair feels soft and supple even when washing. Stubborn limescale deposits on taps, showerheads, and drains in the sanitary area are also signs of too much limescale in the water.

They can only be removed with special cleaning agents. The degree of hardness of the water (°dH) is ultimately decisive for the lime content. The reference value or ideal value in Germany is 7°dH. Calcium deposits can clog lines, burst them, compact and damage seals and plugs or important access pipes and plumbing.

Regular descaling of washing machines, dishwashers, fully automatic coffee machines or the kettle is therefore highly advisable so that they remain undamaged and the deposits can be loosened. If you don’t do this, the destruction of the respective machines is inevitable due to the limescale deposits alone. The service life of the devices is significantly lower than with regular decalcification.

Vinegar cleaners can work wonders and dissolve the limescale in a completely natural and environmentally friendly way. If the water in the household is not softened, all the water pipes in the entire water system can be affected. Guide values ​​for the degree of hardness are often recommended in order to be able to connect and use various devices or machines in the household at all.

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Food

Too Much Salt: Signs And How to Avoid Salty Foods

Too much salt in the body can cause lasting damage to various organs. Here you can find out exactly how the spice affects our organism and how you can avoid consuming too much salt.

When do you start talking about too much salt?

Salt used to be considered an expensive luxury product that was only accessible to the social elite. Today it is part of the basic equipment of every kitchen. Hardly any dish can do without the former “white gold”. Salt is absolutely essential for survival: it supplies us with the electrolytes sodium and chloride.

These help our body in particular to regulate the fluid balance. Adults should therefore consume around six grams of salt per day, according to the Society for Nutrition. However, due to ready meals, fast food, chips and other snacks, we often consume too much salt.

According to the adult women consume about 8.4 grams of table salt per day. For men, the value is even 10 grams. This is clearly higher than the recommended daily amount.

Too much salt: health consequences

Too much salt in the blood causes more water to accumulate in the bloodstream. As a result, the volume of fluid increases and blood pressure increases. If blood pressure is elevated over the long term, this has a harmful effect on other organs. In particular, the heart, the coronary arteries, other blood vessels, the brain and the kidneys are affected.

cardiac insufficiency and cardiac arrhythmia
Heart attack
stroke
chronic kidney failure
kidney failure
deteriorated visual performance.

Too much salt is not only harmful to people who already suffer from high blood pressure. Elevated salt consumption is a key risk factor for serious organ damage in all population groups.

Too much salt: first signs

Since each person reacts differently to salt, it is not possible to give general indications of excessive salt consumption. High blood pressure is the only sure sign. Other symptoms can also occur, such as:

fatigue
difficulty concentrating
Tremble
seizures
edema

In order not to let it get that far in the first place, however, you should already take preventive measures to avoid too much salt in your food.

Too much salt: How to avoid the white gold

To reduce your salt consumption, you should gradually wean yourself off the popular spice. Our taste buds have often adapted so much to foods that are too salty that low-salt foods quickly seem bland to us. Therefore, you should give yourself enough time to slowly reduce your cravings for salt. This increases the likelihood that you will stay on the ball in the long term.

As a first step, you should first start cooking more at home and thus avoid ready meals. Make sure to add salt sparingly and to taste from time to time.

Try to avoid highly processed foods as much as possible. You can see how high the salt content is on packaged foods.

Eat enough unprocessed foods like fruits and vegetables. In general, a mostly plant-based diet will help you avoid excess salt by avoiding meat, fish, and dairy.

If low-salt dishes still seem too bland to you, you can refine your dishes with fresh herbs or spices.

You can prepare bread, rolls, crackers & Co. yourself at home and significantly reduce the salt content.

If you don’t want to do without animal foods completely, you should use low-salt representatives of this category. Types of cheese with a little less salt are, for example, mozzarella, Emmental or cream cheese. Mortadella and liver sausage are among the low-salt types of sausage, but in contrast to other foods they still contain a relatively large amount of salt.

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