The Effects of Poor Eating Habits

It is all too easy to skip a meal or grab something on the go when your life is driven by deadlines, expectations at the job, (including self imposed deadlines and expectations) and just a lack of knowledge about the benefits and impact of proper and regular nutrition on your body.

I commonly hear particularly among younger professionals statements: ‘I didn’t have time to eat’, ‘I was so busy I forgot to eat’, ‘I didn’t feel like eating’ or ‘I didn’t want to spend the money on food’.  I get it, life gets in the way.  Our drive to succeed, to get ahead and to prove ourselves can often be prioritized over our own physical health.  Good physical health requires that our bodies be nourished regularly and consistently throughout the day.  Further, high functioning and strong mental status requires that we take care of our bodies first and foremost.

There have been several studies showing that poor eating habits and poor nutrition have the potential to create significant and even lasting problems in our physical and mental wellbeing.  These studies indicate that our decisions to skip a meal, grab something on the go or eat foods that we know are not good for us can have the following effects on our minds and our bodies:

• Low blood sugar causing food cravings
• Low energy and/or fatigue
• Depression 
• Hair loss
• Weight gain
• Skin problems
• Digestion issues

There is nothing fun or enjoyable about that list! An irregular diet or worse, choosing not to eat for whatever reason results in insufficient nutrition that the body needs to thrive and flourish. Our body is designed to require a balance of nutrients for it to function properly and remain healthy long term. For example, In a study that used data from 31,424 adults, the authors found that those with depression had lower vitamin D levels than others. Another study, experts suggested that deficiencies in proteins, minerals, essential fatty acids, and vitamins can cause hair loss or other abnormalities, such as changes in hair color or structure.

A body gets its energy from the calories in the food and drinks a person consumes. The body requires a certain amount of energy calories to function properly. Those functions include the basic and automatic bodily processes, such as breathing, as well as more complex processes such as actively thinking. An imbalanced diet can mean that a person’s body does not receive enough necessary nutrients to maintain a healthy immune system and fight off illnesses. It can also mean that illnesses, such as the common cold, last longer than they should.

When we go too long without eating – our bodies react and when that becomes commonplace, our bodies respond with changes in our health. Further, when you go too long without eating, your blood sugar takes a dip, signaling your body to start producing cortisol. Cortisol, commonly referred to as the “stress hormone,” is released to try to help regulate that dip in blood sugar, but it’s also creating a stress response in the body. This can leave you feeling anxious or depressed, moody, irritable and generally less productive.

A general rule of thumb should be at least 3 balanced meals a day with breakfast being the most important because it will kick-start your metabolism, provide you the nutrients your body needs to take on the day and by having a good breakfast (in an unhurried way) can assure long term health benefits. According to a 2021 study in Proceedings of the Nutrition Society, skipping breakfast can result in lack of important nutrients (folate, calcium, iron, phosphorus, and vitamins A, B1, B2, B3, C, and D) that typically are not made up in other meals during the day. The study went on to note that suboptimal intakes of these micronutrients may exacerbate chronic disease development.

Skipping meals or grabbing poor quality food choices on the goal can be inevitable.  Our schedules often dictate our food schedule and nutrient intake. Some believe that skipping meals will help them lose weight or keep weight off. Others, for various reasons, just find eating during the day an inconvenience in the busyness of their lives.  There is enough evidence to show that consistency in meals with a proper balance of nutrients will actually increase productivity, sharpen thinking and provide the energy and mental capacity to move swiftly throughout the day and into the evening.

So what? It is important for you to take care of your body. If you are looking for more energy, less fatigue, more stamina, if you are wanting less stress in your life – eating 3 meals a day is key to having the above. But, it’s more than 3 meals a day. It is important to choose meals that are balanced with the right micro and macronutrients, including whole foods vs. processed foods (Processed vs. Whole Foods) when possible, have the right balance of carbs, fats and proteins and take your time to eat your meal. It is recommended that you consume each meal in no less than 20 minutes from start to finish. 

Choose wisely. Slow down. Enjoy the experience and remain consistent.  You will feel better, be better, do more and be more successful in your day.