Warning Signs Of A Protein Deficiency You Shouldn’t Ignore
In case you missed the memo, protein is pretty important for your health.
Nutritionists sometimes tend to have varying opinions on the best diets to try and what classifies as a superfood, but all generally agree that everyone should be getting sufficient amounts of protein in their diet, regardless of their current health status, including weight, age, and gender.
Considering that protein can be found in so many different foods naturally, you’d think it would be easy to get enough protein each day without any struggle. Unfortunately, protein deficiency is one of the most common health issues facing people today, especially those of us who choose a vegetarian or vegan dietary lifestyle.
If you’re unsure where you stand when it comes to your protein intake, learning about the warning signs of a protein deficiency will better equip you to handle it should the problem ever arise.
Feeling off? Maybe you don’t know exactly how to describe it, but it might include symptoms such as mental fogginess, physical fatigue, or weakness in the muscles. If you find your concentration or physical strength seems to be more degraded, a lack of protein in your diet may be to blame. This is because protein balances your blood sugar levels, which are responsible for maintaining energy. Protein also helps build up your muscles, so without enough of it, your muscles may actually start to shrink over time.
Since Chronic Kidney Disease Is Basically Just A Wearing Out Process How Is It Treated
The treatment of chronic kidney disease depends on the results of blood tests, and specific treatments are aimed at resolving specific abnormalities. In some cases, the kidneys are damaged beyond repair before diagnosis and medical treatment is ineffective. However, with early diagnosis and aggressive treatment, many dogs will live a normal lifestyle for many months or years.
Treatment usually occurs in two phases, first flushing the kidneys and removing the accumulated toxins from the blood, and then providing treatments to manage the disease and delay its progression.
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/ Alcoholic Myopathy & Neuropathy
Alcohol can affect muscle fibers, which can cause alcoholic myopathy.
Drinking too much alcohol over time can weaken muscles and this condition can be acute or chronic.
Symptoms of this myopathy include muscle cramps and stiffness.
Alcoholic neuropathy occurs when the peripheral nerves in your body are damaged by consuming too much alcohol.
Deficiencies in B-6 and B-12, thiamine, folate, niacin, and vitamin E can make it worse.
These vitamins are all needed to promote nerve function, and a shortfall in these vitamins can cause muscle spasms, weakness, and cramps .
So there you have it, 6 reasons why alcoholic drinks may be giving you cramp.
I hope you found this article useful.
Check out curemycramp.com for more articles like this.
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Triggers Headaches Muscle Cramps Weakness And The Blues
Its important to remember that carbohydrates are necessary for energy. So if you need to power through your workout, replace your protein shake with something higher in carbs.2
If you consume too much protein and not enough carbs, you may end up with headaches, muscle cramps, or general feelings of weakness as your body adapts to burning fat for energy instead of carbohydrates.3 You may also end up feeling a little more down. A study on overweight adults in Australia found that sustained intake of fewer carbs for a year caused weight loss. However, higher protein and fat intake reduced serotonin concentration in the brain, something that could negatively affect your mood in the long run.4
Protein Insufficiency Sign : Constant Craving
Carbs, sweets, caffeine, chocolate, pop, candy, pastries, or chips: constant cravings for these non-nutritional foods point to unstable blood sugar. Not everyone with cravings is protein insufficient , but inadequate protein consumption and cravings are intimately linked.4
When high-carbohydrate diets are compared to low-fat or vegetarian diets, low-fat vegetarians had stronger cravings for sweets and fats.4 This is one of the classic concerns of a vegan diet when fats and oils are restricted. Cravings, along with a higher consumption of higher-fat and sugary comfort foods, are a sign there may be a deficiency in fats . This can result in a person who craves and overconsumes fat and sugar, which can destabilize blood sugar.4
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Key Targets For Improving Management Of All Symptoms
Meeting participants identified three overarching recommendations for spurring innovation in symptom therapeutics that transcended symptom type. First, participants recognized dialysis care delivery system aspects, such as communication, care team support, and clinic environment, as relevant to symptom management. Data from patients with advanced cancer have shown a link between symptom reporting and better patient-reported and health outcomes . However, data suggest that patients on dialysis may under-report their symptoms to care teams . To improve symptom management, clinicians must routinely address symptoms with their patients. Developing standardized care processes that foster patientcare team communication and facilitate symptom-related discussions, such as clinician rounding tools, may enhance communication. Patient support groups and mentoring programs are also potential strategies for improving symptom management and coping.
How Can You Up Your Protein Intake
The good news is that it is very easy to up your protein intake, regardless of what kind of diet you have. The best sources are, however, meat. Cheryl recommends good quality meats like grass-fed beef and pasture-raised chicken. Fish is another great choice, especially oily fish like salmon and mackerel which are also a source of omega-3.
If you are vegan or just prefer plant-based options, then you need to make sure you are eating plenty of tofu, nuts, seeds and legumes. Some fruits and vegetables are also pretty high in protein, for example blackberries, avocados and broccoli. However, if you still dont feel as though youre getting enough, the Stylist team have done a round-up of the best vegan protein powders.
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What Can You Do If You Think You’re Lacking In Protein
- If you’re eating processed foods and lots of carbs and sugars, start replacing those with whole foods like three or four servings of fresh meat, fish, chicken, dairy, eggs, plus whole grains, fruits, and vegetables. There’s great protein in plant foods as well as in animal products.
- If you’re vegan, great protein sources include whole grains, lentils, soy, beans, nuts, seeds, and vegetables.
- If you dont like protein foods or dont want to eat them, consider a protein powder supplement made from soy, egg, rice, peas, or whey.
- If you think you may have low stomach acid, check with your physician or dietitian to get a good supplement.
- If you have too much stress in your life, look into learning to meditate or do yoga, or find whatever activities work best for you to reduce stress.
Lucky for us, protein is available in many forms, raw and cooked. No matter what type of diet you follow, we have a number of ways to add more protein to our diets in a healthy and delicious way!
Want to turn your passion for wellbeing into a fulfilling career? Become a Certified Health Coach! Learn more here.
Move Of The Month: Back Stretch: Child’s Pose
Movement: Get on your hands and knees, then exhale. While keeping your hands flat on the floor in front of you, lower your hips backward until your buttocks rest on the backs of your heels and feet. Then, without moving your buttocks, lower your forehead to the floor and extend your arms in front of you, hands still flat on the floor. Hold for a few moments, and then inhale as you come back up.
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Signs And Symptoms Of Protein Deficiency
Few nutrients are as important as protein.
Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.
Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.
Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.
This article lists 8 symptoms of low protein intake or deficiency.
What Vitamin Is Good For Hand Cramps
Magnesium deficiency Magnesium aids in the maintenance of strong bones and the relaxation of muscles. This mineral can help prevent muscular cramps, such as hand cramps, restless leg syndrome, and eye twitches. If you are magnesium deficient, you may also suffer the following symptoms: weariness. Muscle weakness. Numbness or tingling. Depression. Anxiety.
Vitamin B6. Vitamin B6 helps produce hormones that control mood and emotions, including serotonin. As such, it can be useful in treating depression. Other functions of this vitamin include promoting protein synthesis and breaking down homocysteine, a chemical that can lead to cardiovascular disease. Homocysteine levels can be reduced by taking supplements of vitamin B6 daily at a dose of 50 mg per day.
Folic acid. This B-vitamin plays an important role in cell division and growth, which are necessary for cancer cells to grow unchecked. Therefore, having sufficient amounts of folic acid can help reduce your risk of developing cancer. Folate is found in many foods, but especially large quantities are needed if you are trying to avoid cancer or slow its progression. A daily supplement of 400 micrograms is recommended for cancer prevention. However, more is not always better too much folate can cause nerve damage so only take it if you need it for medical reasons or if you have no other options.
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What Happens When Chronic Kidney Disease Or Another Serious Condition Is Diagnosed Or Suspected
A doctor who suspects kidney disease would repeat the urine test three times over three months. If the samples test positive for proteins each time, the patient likely has kidney disease. The earlier the diagnosis, the more chance doctors have to slow the disease and stop it from progressing.
Additional tests might include:
What Type Of Magnesium Is Best For Muscle Pain
The ODS warns that when taking a magnesium supplement, it should not exceed 350 mg. Taking more than this increases your risk of diarrhea, vomiting, and abdominal cramping. Stay away from magnesium supplements that contain a higher-than-needed dose. Other forms of magnesium have different, yet still valuable benefits. Magne glycinate, for example, aids in stress reduction. Magnesium malate helps with blood sugar control. Magnesium taurate can help to reduce elevated blood pressure. Magnesium glycinate is a good source of magnesium for stress management and blood pressure control. Other magnesium forms have different benefits.
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How Much Protein Do You Consume In A Day
This list compares the average amount of protein in recommended serving sizes of different types of foods and can help you determine how much youre consuming each day and whether you need to add or cut back on your total amount:
|Skim Milk, 1 cup||8|
*Studies have shown that red meats and processed meats, though high in good quality protein, may contribute to inflammation.
1. Schwedhelm C, Pischon T, Rohrmann S, et al. Plasma inflammation markers of the TNF pathway but not C-reactive protein are associated with processed red meat and unprocessed red meat consumption in Bavarian adults. J Clin Nutr. Published online October 26, 2016. Available at:
2. Ley SH, Sun Q, Willett WC, et al. Associations between red meat intake and biomarkers of inflammation and glucose metabolism in women. J Clin Nutr. Published online November 27, 2013. Available at:
3. DeChristopher LR, Uribarri J and Tucker KL. Intake of high-fructose corn syrup swetened soft drinks, fruit drinks and apple juice associated with prevalent arthritis in US adults, aged 20-30. Nutrition & Diabetes. Published online March 7, 2016. Available at:
Signs Youre Not Getting Enough Protein
When we think protein, we think muscle. And while this nutrient is crucial for repairing, maintaining, and building muscle, it also offers a long list of other important functions.
Protein helps our body maintain fluid and pH balance, structures our hair and nails, and supports organ function, says Pamela Nisevich-Bede, M.S., R.D., C.S.S.D., owner of Swim, Bike, Run, Eat! Sports Nutrition. Because we need protein for so many things, its crucial, especially for active peoplewho are constantly breaking down and rebuilding muscleto get enough of it in our diet.
The minute we get up and start moving around and sweating, our protein needs go up, says Nisevich-Bede. So unless youre sitting in bed all day, chances are youre not getting too much of the stuff. In fact, Nisevich-Bede recommends most peoplelike frequent exercisers, those looking to lose weight or maintain a lean physique, and the middle-aged or olderaim to eat close to one gram of protein per pound of bodyweight per day.
If youre consistently missing the mark on protein, your workouts will certainly be affectedbut the negative impacts on your body dont end there. Look out for these seven signs youre not getting enough of this macro:
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Banish Nighttime Leg Cramps
Before bed, drink a glass of tonic water, which contains quinine, a popular remedy for leg cramps. Research has supported the use of quinine for nocturnal leg cramps, but dont take quinine tablets they can have serious side effects, such as ringing in the ears and disturbed vision. The FDA has banned the sale of the tablets.
To prevent nighttime calf cramps, try not to sleep with your toes pointed. And dont tuck in your sheets too tightly this tends to bend your toes downward, activating cramps. Take 400 to 800 IU of vitamin E to prevent nocturnal leg cramps. Studies suggest that taking vitamin E improves blood flow through the arteries.
Signs Of A Protein Deficiency + How To Fix
Whether youre a weekend warrior, youre trying to lose weight or youre an athlete, protein is important for everybody, and you certainly dont want a protein deficiency.
Even though most people eating a standard Western diet consume enough protein overall, many people dont necessarily eat the highest quality sources of protein and as a result may be deficient in certain essential amino acids.
How do you know if you need more protein? The most common protein deficiency symptoms include weakness, increased hunger and fatigue.
In this article well look at the benefits of eating more protein foods in general, ways to add more quality protein to your diet, and how much you should consume based on factors like your weight, gender and activity level.
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What Is A Kidney Problem
The kidneys form part of the urinary system, one of the bodyâs major filtration systems. Most people have two kidneys, situated in the upper abdominal area towards the muscles of the back and the edge of the ribs. The kidneys form part of the urinary system along with the two ureters, the bladder and urethra. Kidney problems affect the kidneys, but because the system works together, the effects of a kidney problem are sometimes felt throughout the system.
The kidneys themselves clean the blood by filtering it in the nephrons, which are made up of a renal tubule and a renal corpuscle. The corpuscle is made up of a glomerulus enclosed by the Bowmanâs capsule. To filter the blood, it is passed through the glomeruli at higher pressure than the bodyâs usual blood pressure. Filtered waste products collect inside the Bowmanâs capsule, while filtered, clean blood is passed back out of the glomeruli into the circulatory system. The tubule collects the waste products from the Bowmanâs capsule while also working on further exchanging certain substances and also reabsorbing water and certain minerals so they donât go to waste. The final resulting liquid is then passed into the ureters as urine. Urine collects in the bladder, which stores it until it is released by the urethra.
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Why Is Magnesium Deficiency Common
About 50% of the Canadian population are deficient in magnesium.
There are a number of reasons many people are deficient in magnesium. In part, there is some proof soil has been depleted of magnesium. As well, people arent eating a diversity of wild plants that our ancestors used to eat. The cultivated plants we eat today have less magnesium in them.
There is a lack of magnesium intake in our diets. Most people in the modern industrialized world are eating too many processed foods which are low in magnesium. Even people that eat a nutrient dense diet like the Paleo diet may not reach the recommended daily intake of magnesium. Anti-nutrients, such as phytates, are present in many foods that contain higher levels of magnesium . Phytates decrease the absorption of magnesium.
Gut problems, some medications, and increased urination can cause magnesium deficiency.
A high calcium supplement intake can be a problem for magnesium status. Research shows calcium supplements are not beneficial. In fact, they are harmful and increase the risk of heart attacks, strokes, kidney stones, and joint and muscle pain.
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Can A High Protein Diet Cause Leg Cramps
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Mineral deficiencyIt’s not just water that you sweat out. Lost electrolytes can also contribute to leg cramping. Bananas, sweet potatoes, spinach, yogurt, and nuts are rich in those muscle-friendly minerals and may ward off the deficiencies that could cause leg cramps.
Subsequently, question is, what to eat to avoid cramps in legs? “Food sources containing calcium include dairy, canned fish with edible bones , dark, leafy greens, nuts and seeds and fortified tofu.” Getty Images Yoghurt with banana is a good combination of potassium, calcium and magnesium to help with muscle cramps.
Beside above, can keto cause muscle cramps?
Dehydration and electrolyte imbalances can cause muscle cramps. People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance. Electrolytes include calcium, magnesium, potassium, and sodium.
What causes cramps in your legs?
Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp. In many cases, however, the cause isn’t known. Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as: Inadequate blood supply.