Megan Barefoot specializes in gut health, inflammation reduction, and weight release. As the founder of No Shoes Nutrition, she empowers her clients through personalized nutrition plans that focus on sustainable lifestyle changes for optimal wellness.
It’s come to my attention lately that many people are starting to question their nutrition. Every week, I receive inquiries from people who are unsure about their vitamin intake, the appropriate amount of fat to consume, and other related topics. Let’s talk about Sarah, a busy professional accountant, wife, and mother of two who always feels exhausted by mid-afternoon. She often turns to coffee and sugary snacks to push through her day, but it barely helps. Over the past few months, Sarah has started to notice more frequent colds and struggles to focus at work. At first, she thinks these symptoms are due to her busy lifestyle, but eventually, she comes to the conclusion that her nutrition might be a contributing factor.
Sarah’s story is not uncommon. Many people unknowingly struggle with signs of poor nutrition, but they aren’t aware of the signs, so they often just blame stress or a lack of sleep, both of which actually contribute to poor nutrition! I want to start the discussion about how you can identify if your nutrition might be out of balance and what you can do to reclaim your health.
Signs and symptoms of poor nutrition
Poor nutrition can result from both undernourishment and overeating the wrong foods. This means that you can be eating a lot of calories and still not be getting what your body needs to work optimally. Furthermore, restricting your diet excessively can result in symptoms that hinder your ability to function optimally throughout the day. While eating the same foods every day may be simple and convenient, it may not provide the necessary nutrition for long-term health. While symptoms might seem minor at first, they can lead to more serious health issues down the line. Proper nutrition fuels your body, supports immune function, and ensures your organs are functioning optimally.
Here are some symptoms your body might be exhibiting to indicate a potential imbalance in your nutrition.
1. Low energy levels and fatigue
Nutrition is the fuel for our bodies, and without the right nutrients, energy production suffers. A diet lacking in essential nutrients like iron or B vitamins can leave you feeling constantly drained. As mentioned above, this can be due to self-imposed restrictions or a lack of diet variety.
2. Frequent illness
Poor nutrition can weaken your immune system, leaving you more vulnerable to colds, infections, and other illnesses. Nutrients like vitamin C and zinc are crucial for supporting your immune defences and helping your body ward off sickness. If you feel like you pick up every virus that is going around, it’s time to look at your nutrition!
3. Digestive issues
Do you suffer from bloating, constipation, or other digestive discomforts that are often associated with insufficient fiber intake and imbalanced nutrition? A diet lacking in key nutrients can disrupt the digestive process and impact overall gut health, which plays a significant role in well-being. Your gut and microbiome significantly influence various aspects of your daily life, including your mental well-being.
4. Mood swings and mental fog
Without brain-supporting nutrients like omega-3 fatty acids and B vitamins, mood stability and mental clarity may suffer. Symptoms such as difficulty focusing, irritability, or general mental fatigue may indicate that your brain is not receiving the necessary nutrients for optimal function. It's easier to obtain omega-6s in our Western diet, but to feel our best, we need to balance the omega-3s with the omega-6s.
5.. Weakness and muscle loss
Inadequate protein intake can lead to a decline in muscle strength and maintenance. You might not recognize this as a problem in the Western world, but with the ease of grabbing a cookie or sugary drink, it is becoming more of an issue, especially with many female clients. Over time, this can impact physical performance, posture, and overall stamina. Without proper nutrition, maintaining muscle mass becomes more challenging, leading to potential physical discomfort or injury.
5 simple tips to boost your nutrition
Improving your nutrition doesn’t have to be complicated. Small, consistent changes can have a big impact on how you feel and perform daily. Whether you're struggling with fatigue, digestive issues, or mental fog, taking steps to reset your nutrition can help get you back on track. Below are five simple and effective tips you can start today to boost your nutrition and support your overall well-being, even with a busy schedule.
1. Start your day with a balanced breakfast
Mornings can be busy, so make the first meal of your day a priority. Just a few minutes spent preparing a nutritious first meal to break your overnight fast can set the tone for the rest of the day. Simple options such as egg muffins packed with protein and veggies, an omelet, or a scramble of tofu and veggies are great options. Many people rush this first meal, but it sets you and your metabolism up for the day!
2. Prepare meals in advance
If you rush meals, consider meal prep. It helps you stick to healthy choices throughout the week and keeps the burden of cooking lower on busy work days. Setting aside time to batch-cook ensures you have balanced meals on hand, reducing the temptation to grab fast food or processed options.
3. Stay hydrated
Many mistake hunger for thirst. Staying hydrated is not only important for cleansing the kidneys but for energy, digestion, and overall health. Aim for eight glasses of water a day, but most importantly, listen to your body. If you are more active, if you live in a dry climate, or if you are cutting back on carbohydrates, you may need a little more water. Consider carrying a reusable water bottle to help you stay on track.
4. Prioritize whole foods over processed foods
It can be really tempting to just eat packaged, fast, and convenient foods, but by choosing whole foods like fresh fruits, vegetables, and lean proteins, you can make a big difference in your nutrition. Choose whole, unprocessed foods more and less of the overprocessed snacks that often contain unhealthy fats and added sugars. Your body will thank you!
5. Incorporate nutrient-dense snacks
We are slaves to snacking! If you want to avoid energy crashes during the day, keep nutrient-dense snacks like almonds, fresh fruit, or vegetables on hand. Think about protein, fat, and fiber as the basis for these snack choices. These help maintain steady energy levels and support overall productivity.
Why make nutrition a priority?
Putting nutrition first is one of the best ways to improve your health. The food you consume fuels every system in your body, from your energy levels to your mental clarity and immune function. Without the right balance of nutrients, you may find yourself constantly fatigued, struggling with focus, and more susceptible to illnesses. When your diet is rich in whole foods that contain essential vitamins and minerals—like omega-3 fatty acids, B-vitamins, and antioxidants—your body is better equipped to produce energy, enhance brain function, and support your immune system. Your vibrant, focused, and resilient state often reflects the difference between a diet rich in nutrient-dense foods and one lacking in them.
Proper nutrition also plays a vital role in mood regulation and stress management. Your diet influences the production of neurotransmitters from your microbiome, such as serotonin and dopamine, which directly impact your emotional well-being. A diet rich in whole foods helps stabilize your mood and reduce stress, while processed foods high in sugar and unhealthy fats can exacerbate mood swings, anxiety, and feelings of fatigue.
Beyond day-to-day well-being, prioritizing nutrition now helps prevent long-term health issues like obesity, diabetes, and cardiovascular disease, allowing you to live a healthier and more productive life. By making mindful food choices, you're not just feeding your body; you're investing in your future health, energy, and happiness.
Are you prepared to reap the advantages of prioritizing nutrition? Consider incorporating one or all of the tips we discussed above! As always, consult with a healthcare professional or integrative health coach to find the right foods and supplements to support you. At No Shoes Nutrition, we will help guide you through finding the right balance of nutrition for your specific needs. Reach out here for a free consultation today!
Read more from Megan Barefoot
Megan Barefoot, Certified Holistic Nutrition Consultant
Megan Barefoot is the founder of No Shoes Nutrition, where she combines her extensive educational background and personal experience to guide clients toward optimal health. Holding a Bachelor of Science degree and certifications as a Holistic Nutrition Consultant and Integrative Health Coach, Megan specializes in gut health, inflammation reduction, and weight release. Megan's unique approach to achieving wellness focuses on small, sustainable changes tailored to each client's lifestyle and personal needs. Her philosophy is rooted in empowering clients with the knowledge and tools necessary to take control of their health.
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