Brittle Nails, fatigued, dry hair, vegetarian. Plssss help
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From years of dealing with people with disordered eating (not saying you are as only your medical team can diagnose that) the one thing I've learned and hear most often is that "I only eat when I'm hungry". But what happens during periods of heavy restriction like this is that your hunger cues get messed up. Tie that to the fact that hunger is not a good or accurate indicator for nutritional needs and we've got a perfect storm of unintentional but still negative eating habits.
The lowest recommended intake for women is generally around 1200 kcal/day. That obviously can be different based on age, height, etc but given your age and stats, it's not unlikely that you are inadvertently consuming far less nutrition than your body actually needs.
Consider adding more nutrient/calorie dense foods to your diet in order to bring your overall calorie count. It will take several months to recover from the nutrient deficiencies that you are most likely experiencing which are causing your symptoms. These symptoms are related to nutrient deficiencies and not consuming enough in general.
In the mean time, consider seeing your doctor and potentially getting a referral to a registered dietitian to help you develop an appropriate eating/nutrition plan to meet your weightloss goals without inadvertently starving yourself.14 -
monthebiffpls wrote: »Hi there. I would like to say that I'm not starving myself, I eat enough to satisfy my needs and only feel hunger around meal times which is then satisfied. My issue is with protein as I do believe I'm not eating enough which is making my nails brittle as a consequence. I've suffered low iron for around two years now as identified when I've been to give blood but this has been fluctuating over time. I personally don't like dairy as I suffer bloating and sickness afterwards. I mean, the question was purely concerning nails, skin and hair not concerning the amount I'm eating. I wouldn't even know what to add to my diet to satisfy you all, apart from eating bread or snacking more?
your nails, skin and hair are crap because you are starving yourself....0 -
Like most others have said, you aren't eating enough. You need to try to hit at least 1,200 calories per day, and I'd increase it by eating additional fats and proteins - peanut butter, eggs, beans, lentils, coconut oil, etc. You skin/hair/nails/etc are crap because you aren't getting enough nutrients. You should also at a minimum add a daily multi vitamin.1
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Your skin, hair, and nails need nutrients. While you may be eating enough to keep your brain alive and your heart pumping, you are showing classic signs of not getting enough to satisfy the noticeable extremities. Other parts of your body are likely also suffering too. Nutrition is a science.0
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monthebiffpls wrote: »Hi there. I would like to say that I'm not starving myself, I eat enough to satisfy my needs and only feel hunger around meal times which is then satisfied. My issue is with protein as I do believe I'm not eating enough which is making my nails brittle as a consequence. I've suffered low iron for around two years now as identified when I've been to give blood but this has been fluctuating over time. I personally don't like dairy as I suffer bloating and sickness afterwards. I mean, the question was purely concerning nails, skin and hair not concerning the amount I'm eating. I wouldn't even know what to add to my diet to satisfy you all, apart from eating bread or snacking more?
We did answer your question in regards to your nails, skin and hair. You're experiencing those things because your body isn't getting enough nutrition. It directly related to the amount you are eating. Just because you don't feel hungry doesn't mean your body is getting enough calories. Upping your calories isn't to satisfy us, it's to satisfy the one and only body you'll ever have - so be kind to it and listen to what it's telling you.5 -
monthebiffpls wrote: »Hi there. I would like to say that I'm not starving myself, I eat enough to satisfy my needs and only feel hunger around meal times which is then satisfied. My issue is with protein as I do believe I'm not eating enough which is making my nails brittle as a consequence. I've suffered low iron for around two years now as identified when I've been to give blood but this has been fluctuating over time. I personally don't like dairy as I suffer bloating and sickness afterwards. I mean, the question was purely concerning nails, skin and hair not concerning the amount I'm eating. I wouldn't even know what to add to my diet to satisfy you all, apart from eating bread or snacking more?
I actually do think that several people gave you ideas of foods to add to your diet, myself included. Coming from someone (me) who suffered from eating disorders in the past ranging from anorexia to bulimia, you really might want to seek help from a medical professional at this point.
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You are not eating enough calories, protein, or fat.
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monthebiffpls wrote: »I became veggie over the new year but have noticed my attention span and energy has significantly decreased. In addition to this, my nails are extremely brittle and my hair is dry and wirey. I asked in Holland and Barrett where they told me to increase my protein intake but I've struggled. Does anyone have any way of bumping up their protein intake while also wanting to lose weight? I can't get any bigger but I can't stay as fatigued as I currently am. Oh and before anyone suggests, I'm not considering going back to eating meat! I'm leaning more towards veganism.monthebiffpls wrote: »Hi there. I would like to say that I'm not starving myself, I eat enough to satisfy my needs and only feel hunger around meal times which is then satisfied. My issue is with protein as I do believe I'm not eating enough which is making my nails brittle as a consequence. I've suffered low iron for around two years now as identified when I've been to give blood but this has been fluctuating over time. I personally don't like dairy as I suffer bloating and sickness afterwards. I mean, the question was purely concerning nails, skin and hair not concerning the amount I'm eating. I wouldn't even know what to add to my diet to satisfy you all, apart from eating bread or snacking more?
Your original question sepecifically talked about faitigue, lack of energy, poor attention span as well as problems with nails, skin and hair. Malnourishment due to not eating enough calories as well as not enough nutrients include all of these symptoms. Whether you are hungry or not you are damaging your body by not feeding it enough of what it needs. These are the signs. It will get worse if you continue the way you are.
If you can't bring yourself to eat the minimum 1200 calories then I suggest visiting your doctor and a registered dietician for help... possibly a therapist.
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Talk to your doctor about an outpatient referral for treatment for eating disorders.4
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I had the same problem when I became vegetarian in high school. Protein is definitely key. Eat more bean/corn mix, nuts, legumes in general. There are lots of tasty vegan alternatives out there (just not hot dogs) that you can check out. Protein grounds, etc. reading a book called Skinny B*tch helped me a lot in understanding my needs and how to meet them as a vegetarian, and I excelled at it in full health for almost six years. Best of luck to you.0
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monthebiffpls wrote: »Hi there. I would like to say that I'm not starving myself, I eat enough to satisfy my needs and only feel hunger around meal times which is then satisfied. My issue is with protein as I do believe I'm not eating enough which is making my nails brittle as a consequence. I've suffered low iron for around two years now as identified when I've been to give blood but this has been fluctuating over time. I personally don't like dairy as I suffer bloating and sickness afterwards. I mean, the question was purely concerning nails, skin and hair not concerning the amount I'm eating. I wouldn't even know what to add to my diet to satisfy you all, apart from eating bread or snacking more?
Bodies tend to do a weird thing when you underfeed them. Initially, yes you'll be very hungry...and then not so much. Your stomach may feel as though it has "shrunk". You will get fuller quickly and get less hungry in general. You may think this is a GOOD thing as you are able to eat less without having to suffer, but in reality the exact opposite is happening. You may not feel the suffering, but your organs are experiencing it. You feel less hungry and satisfied with the little amount you are eating because undereating temporarily lowers the metabolism (which CAN be raised back up to normal by increasing your intake). A lowered metabolism means you actually lose weight slower than you should be. In fact, you could probably get the same results you are getting now eating 500+ calories more per day, because your metabolism would speed back up in response.
If you have low iron, that's not a joke. You can end up needing a transfusion. You should consider taking iron supplements, but check with a doctor first to make sure you take the correct amount (too little and too much are both dangerous).
The question is purely concerning nails, skin, and hair and not the amount you are eating....? What you are eating DIRECTLY effects your nails, skin, and hair. If you don't eat enough, your metabolism slows and your body is trying to live off the little calories it is getting. That means your body has only enough energy to keep the important functions going and things like nails and hair get pushed to the sidelines. Keeping your heart pumping is far more important than growing healthy nails and hair and keeping your skin looking/feeling nice.1 -
I have a hard time getting enough calories and protein. I was experiencing the same problems you are. I added peanut butter on apples or the Sara Lee 45 calorie bread, I toast it, almonds, protein bars ( I looked for ones with the lowest sugar), and smoothies made from unsweetened almond milk, Pure protein powder (vanilla flavored), and ice, sometimes I add fruit. I wanted options that I didn't have to spend much time on, my kids are grown so I don't cook as much anymore, my husband and I usually just eat salad. It has made a big difference, my hair isn't falling out anymore and my skin and nails look better too, I am not as tired and distracted as I was either. I still struggle with getting enough calories a day, but I am feeling better. Good luck to you!2
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I'm glad that some people with similar experiences have chimed in. Successful vegetarians have done their homework. With care and attention and supplementation, it is possible to meet your nutrient needs. B-12 deficiency is serious business. I hope you come back OP... we are trying to help you.
http://chriskresser.com/why-you-should-think-twice-about-vegetarian-and-vegan-diets/
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CorneliusPhoton wrote: »I'm glad that some people with similar experiences have chimed in. Successful vegetarians have done their homework. With care and attention and supplementation, it is possible to meet your nutrient needs. B-12 deficiency is serious business. I hope you come back OP... we are trying to help you.
http://chriskresser.com/why-you-should-think-twice-about-vegetarian-and-vegan-diets/
I just want to point out that supplementation is entirely unnecessary outside of food, but it does take education and planning. I've been vegan for over a decade and the only deficiency I have is D, which is not always food related, since the best source of D is sunlight at certain angles. I just happen to live in a place where D from sunlight is difficult to get, plus I work indoors during daylight hours.
B-12 is serious business, but can easily be gotten from fortified foods, similar to D, A, and calcium for everyone else.
Most people get at least a percentage of certain vitamins and minerals from fortified foods, and not from fresh, whole foods, omnivores included, and there's nothing wrong with that.
*Edited to correct a typo.2 -
Make sure you are getting other things checked out as far as medically goes, A wonky thyroid/hormones can cause those issues too so get that stuff checked out as well.0
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monthebiffpls wrote: »I became veggie over the new year but have noticed my attention span and energy has significantly decreased. In addition to this, my nails are extremely brittle and my hair is dry and wirey. I asked in Holland and Barrett where they told me to increase my protein intake but I've struggled. Does anyone have any way of bumping up their protein intake while also wanting to lose weight? I can't get any bigger but I can't stay as fatigued as I currently am. Oh and before anyone suggests, I'm not considering going back to eating meat! I'm leaning more towards veganism.
It may be a lack of fat, but it also may be a coincidence. If you're getting the proper nutrients and still having those issues, you need blood work. Those are all symptoms of Hashimoto's thyroiditis.0 -
BecomingBane wrote: »CorneliusPhoton wrote: »I'm glad that some people with similar experiences have chimed in. Successful vegetarians have done their homework. With care and attention and supplementation, it is possible to meet your nutrient needs. B-12 deficiency is serious business. I hope you come back OP... we are trying to help you.
http://chriskresser.com/why-you-should-think-twice-about-vegetarian-and-vegan-diets/
I just want to point out that supplementation is entirely unnecessary outside of food, but it does take education and planning. I've been vegan for over a decade and the only deficiency I have is D, which is not always food related, since the best source of D is sunlight at certain angles. I just happen to live in a place where D from sunlight is difficult to get, plus I work indoors during daylight hours.
B-12 is serious business, but can easily be gotten from fortified foods, similar to D, A, and calcium for everyone else.
Most people get at least a percentage of certain vitamins and minerals from fortified foods, and not from fresh, whole foods, omnivores included, and there's nothing wrong with that.
*Edited to correct a typo.
Excellent point -- I don't consider using supplements or fortified foods to be a "failure." It's a daily part of life for many people, including many, many non-vegans. I took supplements/ate fortified food as a non-vegan, I do it as a vegan.
The important part for everyone is knowing what their diet may be missing so they can plan appropriately. Do vegans have some special things to look out for? Absolutely. But other populations also have things to look out for.0 -
And now I've looked at your diary -- your fat, protein and calories are WAY too low. Eat. You aren't doing vegetarianism correctly. And make sure you're taking B12 supplements and getting enough iron.0
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OP I suggest seeking help.
Good luck.0 -
I have had a very similar thing - I'm also vegetarian (but have been for 18 years!) and have found that my nails haven't been that great and I do tend to shed a lot of hair when I wash it! I was eating almost vegan as my daughter went vegan last year.
I signed up for MFP to help track the amount of protein I'm eating and have been making a conscious effort to eat more of it. I've started adding in cottage cheese to my diet and started eating more egg which is helping with the protein intake. But generally I'm finding I'm eating more, it's been hard as my body isn't used to eating so much! Often I'd not feel that hungry and then just eat a small meal. Exercising more is also helping stimulate my appetite - do you exercise much?
Its easy to get into a habit of eating very little (believe me I've been there for years) but just try adding more into your diet and see how it makes you feel.
I can't say if its having an effect on my body shape just yet, but I have noticed I'm sleeping a bit better and when I washed my hair after swimming today I didn't shed as much hair (might be just wishful thinking as its only been a week and a half since I started focusing on adding more protein into my diet).
Little things I've found have helped up the protein:
eating small bags of peanuts / cashews (I bought a big bag and portioned it up into little ziplock bags of 5g protein portions), easy to have on you to snack on
hemp protein powder in smoothies (I use banana, strawberries, soya yoghurt, hemp powder and a bit of apple juice)
eating more egg
adding cottage cheese to meals
making sure any bread is seeded (i generally now have wholemeal seeded bread)
eat more quinoa (homemade quinoa tabbouleh with feta is yummy!)
quorn picnic eggs for a quick snack!
I'm not sure exactly how it works with you viewing my diary or if you think that might help, but feel free to add me and try if you think it would be useful - my aim is just upping protein and improving my general health, no weight to lose, if anything can add a bit healthily
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You have many signs of malnutrition. Protein isn't your only problem. You are simply not eating enough. Doesn't matter if you are not hungry. Eat more - at the very least 1200! Nothing else will fix issues that concern you. However biggest issue you have is an attitude issue obviously. People here are giving you good advice. If you decide to ignore it don't be surprised if worse symptoms of malnutrition occur such as heart problems, decreased liver function, kidney failure, decreased lung capacity, intestinal problems, stomach irregularities and abnormal menstrual cycles. And you know...ultimately death.0
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BecomingBane wrote: »CorneliusPhoton wrote: »I'm glad that some people with similar experiences have chimed in. Successful vegetarians have done their homework. With care and attention and supplementation, it is possible to meet your nutrient needs. B-12 deficiency is serious business. I hope you come back OP... we are trying to help you.
http://chriskresser.com/why-you-should-think-twice-about-vegetarian-and-vegan-diets/
I just want to point out that supplementation is entirely unnecessary outside of food, but it does take education and planning. I've been vegan for over a decade and the only deficiency I have is D, which is not always food related, since the best source of D is sunlight at certain angles. I just happen to live in a place where D from sunlight is difficult to get, plus I work indoors during daylight hours.
B-12 is serious business, but can easily be gotten from fortified foods, similar to D, A, and calcium for everyone else.
Most people get at least a percentage of certain vitamins and minerals from fortified foods, and not from fresh, whole foods, omnivores included, and there's nothing wrong with that.
I agree that there is nothing wrong with supplements or with eating fortified foods. They both achieve the same thing (supplementing your diet), as long as you are choosing quality goods. That being said, whether or not one needs to supplement is not so cut and dry. It is a debated subject and the article I linked to explains the possible shortcomings for several key nutrients, which are an issue even with the most educated vegans/vegetarians. For example,
- A common myth amongst vegetarians and vegans is that it’s possible to get B12 from plant sources like seaweed, fermented soy, spirulina and brewers yeast. But plant foods said to contain B12 actually contain B12 analogs called cobamides that block the intake of, and increase the need for, true B12. (4) http://www.ncbi.nlm.nih.gov/pubmed/10552882
I am glad that your diet works for you, but I hope that the supplementation debate can be taken to another thread. My comment was not intended for the educated vegans. It was for OP, who just decided to go vegetarian and is suffering from severe nutritional deficiencies, which she should quickly address. Until she becomes educated, she needs to supplement, at least with protein powder and B-12. Entirely necessary.0 -
CorneliusPhoton wrote: »BecomingBane wrote: »CorneliusPhoton wrote: »I'm glad that some people with similar experiences have chimed in. Successful vegetarians have done their homework. With care and attention and supplementation, it is possible to meet your nutrient needs. B-12 deficiency is serious business. I hope you come back OP... we are trying to help you.
http://chriskresser.com/why-you-should-think-twice-about-vegetarian-and-vegan-diets/
I just want to point out that supplementation is entirely unnecessary outside of food, but it does take education and planning. I've been vegan for over a decade and the only deficiency I have is D, which is not always food related, since the best source of D is sunlight at certain angles. I just happen to live in a place where D from sunlight is difficult to get, plus I work indoors during daylight hours.
B-12 is serious business, but can easily be gotten from fortified foods, similar to D, A, and calcium for everyone else.
Most people get at least a percentage of certain vitamins and minerals from fortified foods, and not from fresh, whole foods, omnivores included, and there's nothing wrong with that.
I agree that there is nothing wrong with supplements or with eating fortified foods. They both achieve the same thing (supplementing your diet), as long as you are choosing quality goods. That being said, whether or not one needs to supplement is not so cut and dry. It is a debated subject and the article I linked to explains the possible shortcomings for several key nutrients, which are an issue even with the most educated vegans/vegetarians. For example,
- A common myth amongst vegetarians and vegans is that it’s possible to get B12 from plant sources like seaweed, fermented soy, spirulina and brewers yeast. But plant foods said to contain B12 actually contain B12 analogs called cobamides that block the intake of, and increase the need for, true B12. (4) http://www.ncbi.nlm.nih.gov/pubmed/10552882
I am glad that your diet works for you, but I hope that the supplementation debate can be taken to another thread. My comment was not intended for the educated vegans. It was for OP, who just decided to go vegetarian and is suffering from severe nutritional deficiencies, which she should quickly address. Until she becomes educated, she needs to supplement, at least with protein powder and B-12. Entirely necessary.
If you have an interest in the subject, I suggest you check out Veganhealth.org, which explains really well why relying on B12 analogs is dangerous. It's a science-based site for vegans, one that presents a more accurate picture of vegan health than the anti-vegan essay you posted above.
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janejellyroll wrote: »anti-vegan essay
lol, I never thought of it as anti-vegan. Sorry it hit a nerve.
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