Have you just felt a bit off lately? You may want to take a closer look at your diet. Studies have shown that what you consume can affect your body in a magnitude of ways.

Hair on the Fritz?

To help hair looking its healthiest, you might want to add foods high in protein, iron, vitamin C, omega-3 fatty acids, biotin and vitamin A to your diet. Since hair is made up of protein, eating protein-rich foods like eggs, chicken breast and almonds may help put the life back into dull hair.

Sleep Issues + Exhaustion

Tossing and turning and you’re not sure why? The culprit may be your diet. Eating too close to bedtime can result in your body not having enough time to properly digest food (typically 3-4 hours), which can lead to heartburn, indigestion and upset stomachs. Long story short – stay away from fatty foods, high acidic foods, caffeine and alcohol1 before hitting the hay to help give your body its best chances of getting a proper night’s sleep.

Tummy Troubles

Depending on genetics, foods sensitivities, and other factors, stomach issues aren’t necessarily triggered by an exact food. However, there are certain food types that may increase your chances of feeling bloated or constipated. Eating too many high-fiber foods can bloat the tummy – but they are typically good for you. Try incorporating these foods into your diet slowly or drink a glass of water with your high fiber meals to help flush your digestive track.

Mood Swings

If you’re feeling blue, look at what you’re not eating. You may be consuming insufficient calories (which can lower energy levels), eating too little carbs (which may lead to low blood sugar) or lacking incorporation of the right types of foods into your diet. Some reports2 have shown that certain foods can help. Try eating turkey, walnuts, fatty fish (i.e., salmon, tuna, mackerel), low-fat dairy, whole grains, green tea, turmeric and dark chocolate (yum!)


Acne Breakouts

Hormones aren’t the only culprits to blame for skin issues. A diet high in fat, dairy and high-glycemic sugars3 (i.e. chips, soda, ice cream, etc.) can increase your risk of acne. Your skin may also be lacking the proper vitamins and minerals it needs to maintain a healthy look.


Have you had enough water? Dehydration is a common cause of headaches4 and can easily be fixed by upping your H20 intake. However, if you find the headaches keep coming on (even with ample water consumption) you may want to consider cutting down on the amount of processed foods you’re eating. Often they are loaded with sodium, which can lead to dehydration. Your body may also be hungry. Low blood sugar levels can trigger headaches as well. Keep some healthy snacks close by!

When your body starts symptoms other than what you’re used to, it’s trying to tell you something. Listen and give your body the healthy diet it deserves. After all, food is our body’s fuel. If we’re not supplying ourselves with the proper nutrition needed, we’re not going to feel as healthy and energetic as we could be.

There’s a lot of tasty food out there to keep your diet fresh and exciting. Try visiting a local farmers market, trying out a new healthy recipe, or cutting one food item/drink from your diet that you know isn’t the healthiest for you. Who knows, it might make the world of difference in how your body performs!

Have a nutrition question for us? Ask our registered dietitian here.



  1. Blumberg, Perri O. “Can’t Sleep? Avoid These 17 Worst Foods.” Eat This Not That, Eat This Not That, 8 Nov. 2017, eatthis.com/cant-sleep-worst-foods/.
  2. Myers, Wyatt. “8 Foods That Fight Depression.” com, 24 Feb. 2015, www.everydayhealth.com/depression-pictures/8-foods-that-fight-depression.aspx#01.
  3. Smith, Holly. “7 Signs Your Body Is Telling You to Switch up the Way You Eat.” INSIDER, INSIDER, 21 Jan. 2018, thisisinsider.com/signs-you-need-to-change-your-diet-2018-1#youre-getting-more-blemishes-and-breakouts-2.
  4. Smith, Holly. “7 Signs Your Body Is Telling You to Switch up the Way You Eat.” INSIDER, INSIDER, 21 Jan. 2018, thisisinsider.com/signs-you-need-to-change-your-diet-2018-1#youre-getting-headaches-5.


  1. Smith, Holly. “7 Signs Your Body Is Telling You to Switch up the Way You Eat.” INSIDER, INSIDER, 21 Jan. 2018, thisisinsider.com/signs-you-need-to-change-your-diet-2018-1.
  2. Schumacker, Lauren. “Signs You Need to Switch up Your Diet.” com, Mashed, 3 Oct. 2017, www.mashed.com/88989/signs-need-switch-diet/.
  3. Smith, Dana Leigh. “21 Signs You Need to Change Your Weight Loss Diet.” Eat This Not That, Eat This Not That, 4 Jan. 2018, eatthis.com/weight-loss-diet/.