Starved And Sleepless: The Health Risks Of Deprivation

Eating and sleeping are two of the most important things we do to take care of our bodies. Not getting enough of either can have serious consequences for our health and well-being. Undereating can lead to fatigue, a weakened immune system, hair loss, skin problems, and even osteoporosis and bone fractures. Sleep deprivation can cause fatigue, poor balance and coordination, mood changes, neurological issues, and an increased risk of accidents and falls. Both conditions can also have negative impacts on mental health and cognitive function.

You could develop mental health issues like anxiety and depression

The Link Between Sleep Deprivation and Mental Health Issues

Sleep is vital for our mental health. Sleep deprivation can make it harder to cope with stress and regulate emotions. It can also increase negative emotional responses to stressors and decrease positive emotions. Sleep helps maintain cognitive skills such as attention, learning, and memory, which is why poor sleep can make it more difficult to cope with even minor stressors.

Research has found a strong bi-directional relationship between sleep deprivation and mental health issues. Sleep disturbances are linked to higher levels of psychological distress, and sleep deprivation can increase the risk of developing mental health disorders. Sleep problems can also contribute to the worsening of different mental health problems, including anxiety and depression.

The Link Between Malnutrition and Mental Health Issues

Malnutrition can also be a factor in the development of mental health issues. A 2020 study found that poor nutrition could lead to low mood and negatively impact overall mental health. Malnutrition can cause functional limitation, anorexia, and weight loss, all of which can contribute to or be symptoms of mental health issues like anxiety and depression.

Depression and malnutrition often co-occur, and clinical consensus admits that depressive symptoms and anxiety are the sequelae of malnutrition. A study of 370 elderly people in Iran found that the risk of severe depression in patients with malnutrition was 15.5 times higher than in non-depressed persons.

The Link Between Undereating and Mental Health Issues

Undereating can also lead to or be a symptom of mental health issues. Constant hunger or irritability, low energy levels, hair loss, and frequent illness can all be signs of undereating. Undereating can also cause preoccupation with food or weight, feelings of guilt about food choices, and engagement in restrictive diets, which may indicate a disordered relationship with food or an eating disorder.

The Link Between Restricted Diets and Mental Health Issues

Restricted diets, which can be a symptom of undereating, can also contribute to mental health issues. Following a Mediterranean diet has been shown to reduce markers of inflammation, while eating high-calorie foods containing unhealthy fats can inflame the immune system, which can affect mood and well-being.

The Link Between Sleep Deprivation, Malnutrition, and Mental Health Issues

Sleep deprivation and malnutrition can also interact to affect mental health. For example, reduced sleep has been linked to increased eating and a higher risk of weight gain and obesity, which can contribute to or be a symptom of mental health issues.

Both sleep deprivation and malnutrition have been linked to an increased risk of developing mental health issues like anxiety and depression. It is important to prioritize adequate sleep and nutrition to support mental health and overall well-being.

Your immune system could be weakened, making you prone to illness

Sleep and nutrition are both essential for a healthy immune system. Not getting enough sleep can disrupt the immune system and inflammatory responses in the body, increasing the risk of infections and inflammatory diseases.

Sleep allows the body to replenish its store of immune cells, which are the "foot soldiers" of the immune system, surveying for potential threats and participating in host defence. The production of these immune cells mostly takes place when we sleep, and when we don't get enough sleep, this production is disrupted.

Sleep disturbances or sleep loss can lead to a marked increase in inflammation. While healthy inflammation helps the body defend itself, too much inflammation can contribute to internal damage and changes that lead to heart disease, diabetes, and other medical conditions. It can also increase pain, swelling, and other symptoms of chronic diseases.

Additionally, towards the end of a full night of sleep, immune cells migrate out of the blood and into the lymphoid organs, where viral pathogens often accumulate after entering the body. If you don't get enough sleep, this migration is disrupted, and your immune cells may not properly engage with those pathogens, increasing the risk of infection.

Research has shown that people who don't get enough sleep are at greater risk for both infectious and inflammatory diseases, including heart disease, diabetes, Alzheimer's, and some cancers.

Nutrition is also an essential factor in supporting the immune system. It provides fuel for rapidly metabolising immune cells, and many micronutrients act as regulators of the immune system, including the generation of cytokines, antibodies, and other immune-active proteins and metabolites.

Ensuring adequate sleep and optimal nutrition ensures that our physiological systems are "prepared" to respond to threats and maintain resilience.

You may experience low energy levels and fatigue

A lack of food and sleep can have a significant impact on your energy levels, leaving you feeling exhausted and fatigued. This can affect your ability to carry out daily tasks and the activities you enjoy.

When you don't eat enough, your body isn't getting the calories it needs to function properly. This results in a lack of energy, causing physical and mental fatigue. The number of calories required varies from person to person, depending on factors such as body size, metabolism, and physical activity levels. However, on average, people assigned female at birth should consume around 2,000 calories a day, while people assigned male at birth should aim for 2,500 calories. If you're consuming fewer calories than these lower limits, you may experience low energy levels.

Sleep also plays a crucial role in energy conservation and storage. When you don't get enough sleep, your body doesn't have the opportunity to recharge for the next day. Even a minor sleep deficit of 1.5 hours can impact your energy levels and make you feel tired and unmotivated.

The combination of inadequate food intake and insufficient sleep can exacerbate feelings of fatigue and exhaustion. It's important to prioritize both a balanced diet and adequate sleep to maintain optimal energy levels and overall health.

Additionally, low energy levels can negatively impact your physical activity performance and fitness. Research has shown that consuming too few calories can negatively affect physical fitness and sports performance. Therefore, it's crucial to ensure you're consuming enough calories and getting sufficient sleep to support your energy needs, especially if you engage in physical activities or sports.

If you're experiencing low energy levels and fatigue due to a lack of food or sleep, it's important to make changes to your diet and sleep habits. Aim for a balanced diet that includes meals high in protein and complex carbohydrates, and try to get seven to nine hours of sleep per night for adults, as recommended by the National Sleep Foundation. If you continue to struggle with low energy levels, consider consulting a healthcare professional for personalized advice and guidance.

Your appearance could change, with dark undereye circles and wrinkles

Your Appearance Could Change: Dark Under-Eye Circles and Wrinkles

Dark Under-Eye Circles

A lack of sleep can cause dark circles to form under your eyes. This is due to vasodilation and increased blood flow in the vessels under the eyes, creating a dark bluish colour. In addition, sleep deprivation can cause the skin around the eyes to become dull and pale, making the blood vessels under the eyes more visible.

Shadows from puffy lower eyelids, often caused by a lack of sleep, can also contribute to the appearance of dark circles. Allergies, skin irritation, and inflammation near the eyes can also lead to dark circles, as can certain lifestyle factors such as too much salt intake, excessive eye rubbing, and dehydration.

Wrinkles

Not getting enough sleep or food can also cause wrinkles to form. Sleep is necessary for the body to repair and recover from daily activities. When we don't get enough sleep, our skin becomes more susceptible to wrinkles and fine lines due to a lack of collagen and oil glands in the skin under the eyes.

In addition, undereating can lead to malnutrition, which can cause the skin to thin, wrinkle, and even peel or tear. Therefore, a lack of sleep and food can contribute to the formation of wrinkles and dark circles, changing your appearance.

You could develop an eating disorder like night eating syndrome

Night eating syndrome (NES) is a condition where you wake up several times in the middle of the night to eat. It's more than the occasional late-night snack or waking up hungry if you've missed a meal. NES happens several times a week, often with multiple wake-ups per night. It's an eating disorder that goes hand in hand with a sleep disorder, insomnia.

If you have NES, your internal clock doesn't work as it should. Your body releases hormones that make you feel hungry and alert at night instead of during the day. You may crave sweets and foods high in carbohydrates and feel like you won't be able to fall back asleep unless your stomach is full. In the morning, you may not feel rested or hungry for breakfast, which can affect your mood and ability to function during the day.

NES can make it difficult to maintain a healthy weight and increases your risk of health problems related to obesity, such as high blood pressure. It can also impact your mental health.

NES affects about 1.5% of people in the United States, or about 5 million people. If you think you might have NES, it's important to see a healthcare provider for an evaluation and treatment. Treatment options are available, including cognitive behavioural therapy, antidepressant medications, progressive muscle relaxation, light therapy, melatonin supplements, weight management programs, and hypnotherapy.

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