<div>Is it hard for you to resist craving for sweets and snacks? Do you feel certain challenges in cognition? Do you fall ill often? <br /><br />If your answer to any of these is yes, you may have a protein deficiency and it’s the time you paid heed to it. Proteins, the bricks and mortar of the human body, are responsible for healing, immunity, metabolism, growth and transporting hormones within the body. To make sure all systems work well, we need to consume adequate proteins – which is 0.8-1.0 gm/kg of body weight every day, as per the National Institute of Nutrition (NIN). But unfortunately, 9 out of 10 Indians are found to be falling short.<br /><br />With today’s busy lifestyle and growing popularity of fast foods, which are rich in carbohydrates and simple sugar and low in protein, protein deficiency is on the rise in the country. Moreover, lack of knowledge about the importance of proteins also contributes to the problem. <br /><br />Signs of deficiency<br /><br />Protein deficiency, if not taken care of in time, can lead to major health concerns. So, look out for the following signs:<br /><br />n Muscle fatigue after exercise: If you often experience muscle fatigue after exercise or physical activity, you are likely to have protein deficiency. Studies recommend amino acid supplementation to reduce muscle fatigue.<br /><br />n Impaired cognition: Protein deficiency is also found to be associated with cognitive decline. According to researchers, a high protein diet can improve cognitive function in healthy men and women. <br /><br />n Constant food craving: If you often crave for sweets or reach out for snacks, the possibility is high that you may be protein deficient. It may be a sign of unstable blood glucose levels which may be linked to protein deficiency in diet.<br /><br />n Hair problems: Improper protein intake may contribute to more hairfall than usual. In some cases, fragile and dull hair can also indicate protein deficiency.<br /><br />n Muscle loss: Protein deficiency can be associated with the muscle wasting, characterised by a decrease in muscle mass. When a person is protein deficient, protein reserve in the synovial fluid around joints – which is used to rebuild muscle, joints and cells – is the first to go. This causes joint and muscle stiffness.<br /><br />n Immunity concerns: Role of protein is crucial in building the compounds of the immune system. Deficiency can weaken your immunity and make you susceptible to diseases.<br /><br />n Slow healing: Protein helps in tissue repair. When there is a deficiency, collagen formation and wound dehiscence are affected. Research suggests that the body may require more protein in such cases.<br /><br />Consume protein-rich foods such as soy, peas, pulses, milk, curd and yogurt. In addition, a good protein supplement can be considered. However, it should contain nine essential amino acids and should easily be digestible by your body. Consult your physician.<br /><br /><em>(The author is regional head, Department of Clinical Nutrition & Dietetics, Max Super Speciality Hospital, Saket)</em></div>
<div>Is it hard for you to resist craving for sweets and snacks? Do you feel certain challenges in cognition? Do you fall ill often? <br /><br />If your answer to any of these is yes, you may have a protein deficiency and it’s the time you paid heed to it. Proteins, the bricks and mortar of the human body, are responsible for healing, immunity, metabolism, growth and transporting hormones within the body. To make sure all systems work well, we need to consume adequate proteins – which is 0.8-1.0 gm/kg of body weight every day, as per the National Institute of Nutrition (NIN). But unfortunately, 9 out of 10 Indians are found to be falling short.<br /><br />With today’s busy lifestyle and growing popularity of fast foods, which are rich in carbohydrates and simple sugar and low in protein, protein deficiency is on the rise in the country. Moreover, lack of knowledge about the importance of proteins also contributes to the problem. <br /><br />Signs of deficiency<br /><br />Protein deficiency, if not taken care of in time, can lead to major health concerns. So, look out for the following signs:<br /><br />n Muscle fatigue after exercise: If you often experience muscle fatigue after exercise or physical activity, you are likely to have protein deficiency. Studies recommend amino acid supplementation to reduce muscle fatigue.<br /><br />n Impaired cognition: Protein deficiency is also found to be associated with cognitive decline. According to researchers, a high protein diet can improve cognitive function in healthy men and women. <br /><br />n Constant food craving: If you often crave for sweets or reach out for snacks, the possibility is high that you may be protein deficient. It may be a sign of unstable blood glucose levels which may be linked to protein deficiency in diet.<br /><br />n Hair problems: Improper protein intake may contribute to more hairfall than usual. In some cases, fragile and dull hair can also indicate protein deficiency.<br /><br />n Muscle loss: Protein deficiency can be associated with the muscle wasting, characterised by a decrease in muscle mass. When a person is protein deficient, protein reserve in the synovial fluid around joints – which is used to rebuild muscle, joints and cells – is the first to go. This causes joint and muscle stiffness.<br /><br />n Immunity concerns: Role of protein is crucial in building the compounds of the immune system. Deficiency can weaken your immunity and make you susceptible to diseases.<br /><br />n Slow healing: Protein helps in tissue repair. When there is a deficiency, collagen formation and wound dehiscence are affected. Research suggests that the body may require more protein in such cases.<br /><br />Consume protein-rich foods such as soy, peas, pulses, milk, curd and yogurt. In addition, a good protein supplement can be considered. However, it should contain nine essential amino acids and should easily be digestible by your body. Consult your physician.<br /><br /><em>(The author is regional head, Department of Clinical Nutrition & Dietetics, Max Super Speciality Hospital, Saket)</em></div>
