Our bodies often communicate with us in subtle ways, and one often-overlooked indicator of our health can be found right at our fingertips – our fingernails. Those seemingly insignificant keratin shields at the tips of our fingers may hold the key to uncovering deficiencies and imbalances in our diet and overall well-being.

You might have noticed those tiny white spots on your nails or perhaps the mysterious ridges running across them, and wondered about their significance. Additionally, those painful corner-of-the-mouth cuts and bloody gums when brushing your teeth may not be what they seem at first glance. Instead of jumping to conclusions, consider that your body is trying to tell you something important about its nutritional needs.

7 Signs of a Failing Diet

In the age of biohacking, where everyone’s striving to optimize their health and physique, it’s easy to overlook a fundamental truth: our bodies are incredibly adept at providing us with vital feedback on our diet’s effectiveness. The key to a successful fat loss or bulking diet often lies not in the latest trends, but in understanding what your body is trying to tell you.

Here we have a list of seven signs that you should know and paying attention to them can help you make better health choices. 

Vertical Nail Ridges: 

 If you see tiny ridges going from top to bottom on your nails, it could mean you’re getting older or not drinking enough water, or your body needs more vitamins.

  • Dehydration: Vertical ridges can sometimes be a sign of dehydration. When your body lacks enough moisture, it can affect the health of your nails. 
  • Nutritional Deficiencies: Vertical ridges may also be linked to various nutritional deficiencies. Inadequate intake of essential vitamins and minerals like biotin, iron, and specific B vitamins can contribute to the development of these ridges. 

  • Skin Conditions: Vertical ridges on your nails can be a sign of certain skin conditions, such as eczema and psoriasis. These conditions often affect both your skin and nails.

In rare cases, vertical nail ridges can be an indication of certain systemic diseases such as autoimmune conditions, metabolic disorders or thyroid issues. In case you have any concerning symptoms along with significant changes in your nails, you could consult with a healthcare professional. 

Horizontal Nail Ridges (Beau’s Lines): 

  • Beau’s Lines: These are horizontal ridges on your nails that can have various causes. One common factor is a severe illness or systemic shock. Beau’s lines often result from a temporary disruption in the nail growth process. For instance, high fevers, surgery, malnutrition, or other severe health conditions can lead to their development.
  • Nutritional Deficiencies: Horizontal ridges can sometimes indicate nutritional deficiencies. When you lack essential nutrients like iron, calcium, or protein in your diet, it can negatively impact your nail health and lead to the formation of these ridges.

  • Thyroid Disease: Horizontal ridges may be linked to thyroid disorders, particularly hypothyroidism. Thyroid hormones play a significant role in the growth and health of your nails.  
  • Psoriasis: Psoriasis is a chronic autoimmune skin condition that can affect the nails, leading to issues like pitting, ridges, or discoloration.

B2 (Riboflavin) Deficiency:

  • Chapped Lips: If you experience chapped, red, or swollen lips, it could be a sign of a deficiency in vitamin B2, also known as riboflavin. This B-vitamin plays a crucial role in maintaining the health of your skin and mucous membranes. When your body lacks sufficient riboflavin, your lips may become more vulnerable to irritation, dryness, and cracking. To address this issue, you could consider sufficient amount of riboflavin in your diet. Food that are rich in riboflavin include diary products, lean meats, eggs and green leafy vegetables. Severe deficiency can be treated with riboflavin supplements that can help correct the imbalance. 

  • Cracked Heels: Cracked heels, also known as heel fissures, can be the outcome of a combination of nutrient deficiencies. Several important vitamins and minerals contribute to skin health and the repair of damaged tissues. When you lack these essential nutrients, your skin can become dry and prone to cracking, particularly in the area of the heels.

Vitamins:

  • Vitamin A: Vitamin A is crucial for skin health. It supports the growth and repair of skin cells, helping to maintain smooth and healthy skin. A deficiency in vitamin A can lead to dry, rough skin, which may contribute to cracked heels.
  • Vitamin C: Vitamin C is essential for collagen production, a protein that provides structure to the skin. Collagen helps in keeping the skin supple and resilient. Insufficient vitamin C intake can lead to weakened skin that is more susceptible to cracks.
  • Vitamin E: Vitamin E is an antioxidant that protects skin cells from damage. It helps maintain skin moisture and elasticity. A deficiency in vitamin E can result in drier skin, potentially leading to heel fissures.

Minerals:

  • Zinc: Zinc is vital for the proper functioning of skin cells. It helps in the formation of collagen and promotes skin repair. A lack of zinc can hinder these processes, increasing the risk of cracked heels.
  • Iron: Iron is necessary for healthy blood flow, which is essential for delivering oxygen and nutrients to skin cells. Insufficient iron can lead to poor circulation and reduced skin health, potentially causing cracked heels.

To address this issue, it’s essential to ensure your diet is well-balanced and provides an adequate intake of vitamins A, C, and E, as well as minerals like zinc and iron. Including a variety of foods rich in these nutrients, such as fruits, vegetables, lean meats, and whole grains, can contribute to healthier skin and help prevent cracked heels.

Bleeding Gums:

  • Gingivitis vs. Vitamin C Deficiency: Bleeding gums during tooth brushing can sometimes be attributed to gingivitis, a common and mild form of gum disease. It’s important to note that vitamin C deficiency can also lead to gum bleeding. Vitamin C, also known as ascorbic acid, is crucial for the health of your gums and blood vessels. This essential nutrient plays multiple roles in maintaining oral health. Vitamin C promotes the synthesis of collagen, a protein that provides structure to the gums. Collagen helps to keep the gums strong and resilient, reducing the risk of bleeding and inflammation.
  • Scurvy: When there is a deficiency in vitamin C, the gums can become more susceptible to problems. In severe cases of vitamin C deficiency, a condition known as scurvy can develop. Scurvy is characterized by gum bleeding, joint pain, weakness, and a range of other symptoms. If you suspect vitamin C deficiency, it’s crucial to increase your intake of vitamin C-rich foods, such as citrus fruits (oranges, lemons, and grapefruits), strawberries, kiwi, and a variety of vegetables like bell peppers and broccoli.

Flatulence and Digestive Issues (FODMAPs):

  • Protein vs. Carbohydrates: Smelly gas and digestive troubles are often attributed to protein intake, but it’s usually carbohydrates, particularly FODMAPs, that are the real culprits.
  • FODMAPs and Gut Bacteria: FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates found in certain foods that can be difficult to digest for some individuals. FODMAPs can ferment in the gut, leading to symptoms such as gas, bloating, abdominal pain, and diarrhea. To manage these symptoms, some people follow a low-FODMAP diet that restricts or minimizes the consumption of foods high in FODMAPs.
  • High-FODMAP Foods: Some common high-FODMAP foods include certain fruits (e.g., apples, pears), vegetables (e.g., onions, garlic), and dairy products (e.g., milk, ice cream). Consuming these foods may result in digestive issues, especially if you’re sensitive to FODMAPs.
  • Protein Shakes and Lactose: Protein shakes, particularly those from dairy sources, may contain lactose, which is a common FODMAP. Individuals with lactose intolerance can experience gas and bloating after consuming such shakes. Manufacturers sometimes add lactase, an enzyme that breaks down lactose, to reduce these effects.
  • Hydrogen Production: When foods high in FODMAPs are poorly absorbed in the small intestine, they can enter the large intestine where they are fermented by gut bacteria. This fermentation process produces gases, including hydrogen and methane. These gases can contribute to bloating and gas-related symptoms in individuals who are sensitive to FODMAPs.

Protein Digestion and Fermentation:

When you eat protein, your body normally breaks it down in your stomach and small intestine with digestive enzymes. This helps your body absorb the nutrients for muscle growth and health. But if you eat too much protein, your digestion system might get overwhelmed. Some protein doesn’t get digested and ends up in your large intestine, where gut bacteria ferment it. This can lead to gas, bloating, and unpleasant flatulence.

Supplements to Aid Digestion:

  • Digestive Enzymes: Digestive enzyme supplements can be helpful in improving the breakdown of proteins and other nutrients. Protease enzymes, in particular, assist in the digestion of proteins. These supplements are available over the counter and can be taken with meals to enhance protein digestion.
  • Prebiotics: Prebiotics are non-digestible fibers that promote the growth and activity of beneficial gut bacteria. Including prebiotic-rich foods in your diet, such as garlic, onions, and certain types of fiber, can help support a healthy gut microbiome, which, in turn, aids in digestion.
  • Probiotics: Probiotic supplements contain live beneficial bacteria that can improve overall digestive health. They may help with protein digestion and alleviate gastrointestinal discomfort. However, the effectiveness of specific probiotics may vary, so it’s essential to choose the right strains for your needs.

Choosing the Right Brand:

  • Brand Reputation: Research and choose reputable brands with a history of quality and effectiveness. Look for supplements that are certified by third-party organizations for purity and quality assurance.
  • Individual Needs: Keep in mind that individual responses to supplements can vary. What works well for one person may not work as effectively for another, so it may require some trial and error to find the right supplement that suits your needs.

Remember that supplementation should complement a balanced diet and a healthy lifestyle. If you continue to experience digestive issues or discomfort despite supplementation, consider consulting a healthcare professional for a comprehensive evaluation and personalized recommendations to address your specific digestive concerns.