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40 Silent Signs of Illness in Your Body

Pay attention to your body. It's trying to save itself.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Sometimes serious illnesses don't scream—they whisper, making their presence known with vague, nonspecific symptoms that can easily be explained away. In some cases, they might not be noticeable at all. Others might surface suddenly and disappear. How will you recognize them for what they are: silent signs of illness? By reading this. Body Network researched some of the most common warning signals and asked doctors what you should do if you see them. Don't get paranoid; be informed.


Subtle Changes To Your Hair

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The eyes may be the window to the soul, but your hair can provide insight into your gut—and what nutrients you are (and aren't) putting in it. "A deficiency in protein and/or essential fatty acids can make your hair look dull, thin and/or be pluckable," says Amanda A. Kostro Miller, RD, LDN, a registered dietitian on the advisory board for Smart Healthy Living. "Other possible nutrient deficiencies that show signs in your hair: calorie restriction, protein malnutrition, iron, zinc, selenium, vitamin C, copper or manganese."

Body Network Says: "Always consult your doctor about changes," says Kostro Miller. "You may have a nutrient deficiency, or you could even have a more serious medical illness."

Chronic Fatigue

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We all get tired. But chronic, intractable fatigue can be a sign of several serious illnesses—including depression, cancer, Long COVID, and even heart disease. "The heart pumps blood to every organ in the body," says Joshua S. Yamamoto, MD, a Washington, D.C.-based physician and author of You Can Prevent A Stroke. "In the absence of good blood flow—particularly to the brain and muscles—the body feels fatigued."

Body Network Says: If you're experiencing extreme tiredness that won't go away with rest, talk to your doctor, who can help get to the bottom of the cause. Especially if you have previously had COVID.

Unexplained Weight Gain

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Unexplained weight gain can be related to a condition called hypothyroidism, in which the thyroid gland isn't producing enough of the hormone that makes your metabolism go. "In addition to weight gain, you might have other nonspecific symptoms like fatigue or sensitivity to cold," says Dina Merhbi, a registered dietitian in Montreal, Quebec.

Body Network Says: If you're experiencing any of those symptoms, ask your doctor for a TSH hormone blood test. Imbalances in thyroid hormone can be treated with medication.

Frequent Fungal Infections

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Recurrent athlete's foot, jock itch and yeast infections can be a major annoyance. They can also be an early sign of chronic illness. According to the American Diabetes Association, those fungal infections are “sometimes the first sign that a person has diabetes.” In people with the condition, a yeast called Candida albicans—which causes those common skin irritations—has an increased tendency to overgrow.

Body Network Says: The American Diabetes Association recommends that adults be tested for diabetes once a year. Diabetes can be treated with medication and lifestyle changes; untreated diabetes can lead to heart disease, vision problems and circulation issues that can lead to amputation.

RELATED: #1 Reason Your Body Needs Healthy Fats, According to Nutritionist

Facial Drooping

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"A new facial droop, with other signs such as arm weakness and/or speech difficulty, should be evaluated immediately by a doctor, as it can indicate a stroke," says Christopher Zoumalan, MD, FACS, a board-certified ophthalmologist in Beverly Hills, California.

Double Vision

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"Another less common condition is sudden onset of double vision and a droopy eyelid," says Zoumalan. "This can sometimes be the cause of a brain aneurysm, and immediate evaluation by a doctor is vital."

Subtle Changes to Your Fingernails

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If you notice changes in your nails like ridges, spooning nails, white lines or excessive brittleness, you may have deficiencies in iron, folate, vitamin A, protein or zinc," says Kostro Miller.

Body Network Says: See your doctor to rule out larger health problems, then "Talk to a registered dietitian to determine which nutrient deficiency is to blame," says Kostro Miller.

Unintentional Weight Loss

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"This can feel like a blessing if you're overweight, but it may be a sign that your body is not properly absorbing nutrients," says Nancy Woodbury, RD, LDN, a registered dietitian nutritionist in Boca Raton, Florida. That could have a few explanations. It could be a sign of Type 1 diabetes, in which the body stops producing insulin. "The lack of insulin causes weight loss and high blood glucose levels because the body's cells become starved for energy," she explains.

Unintentional weight loss can also be a sign of several cancers. "Weight loss can also be a sign of cancer, because cancer cells cause a derangement in metabolism that rapidly consumes energy in a way that is very different than the weight loss caused by low-calorie dieting," says Woodbury. "One clue is that consuming more calories from food is often not effective by itself to reverse cancer-related weight loss."

Body Network Says: Unexplained weight loss of 10 pounds or more can be a sign of cancer. It happens most often with cancers of the pancreas, stomach, esophagus, or lung, the American Cancer Society says. See your doctor if you're dropping weight without trying.

Clumsiness

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"Clumsiness is a symptom that is often ignored by patients and doctors alike," says Anthony Kouri, MD, an orthopedic surgeon with the University of Toledo Medical Center. "Because many of these symptoms are also things that occur as we age, it is passed off as simple aging by most people. Though some people may be naturally clumsy, this can also be a sign of something much worse."

Body Network Says: Clumsiness can be a sign of progressive nervous system disorders including Parkinson's Disease, multiple sclerosis and ALS. "Early symptoms may include tripping or bumping into things, clumsiness or hand weakness, difficulty holding small objects, and muscle cramps or twitching," says Kouri. If that's happening to you, schedule an appointment with your doctor.

RELATED: 7 Ways to Lose 25+ Pounds Without Taking Weight Loss Drugs, Says Expert

Coughing

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A cough is likely just a cold or allergy. But a recurrent cough should be investigated by a doctor. It's one of the symptoms of mesothelioma, a so-called "silent" cancer that takes decades to develop and is often diagnosed among the older demographic. "With asbestos exposure being this cancer’s only known cause, it historically has affected blue collar workers and military personnel," says Colin Ruggiero, a health advocate for mesothelioma.com. "Those who were susceptible to asbestos exposure should be mindful of the subtle symptoms that this disease presents, like chest pain, fatigue, muscle weakness and coughing. Commonly, mesothelioma will be misdiagnosed with the flu, pneumonia, and other less severe illnesses."

Body Network Says: If you do—or did—a job that's prone to asbestos exposure, tell your doctor, monitor any symptoms and keep regular doctor's appointments.

High Blood Pressure

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According to the American Heart Association, high blood pressure (a.k.a. hypertension) is often referred to as "the silent killer" because it often has no symptoms until it's done significant damage to your heart and arteries.

Body Network Says: If your blood pressure is normal (less than 120/80), the AHA recommends getting it checked at your yearly physical. If your blood pressure is high, your doctor may recommend checking it more often (including at home) and may prescribe lifestyle changes and medication.

Bleeding After Brushing

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If your gums have begun to bleed when you brush your teeth, talk to your dentist. "That bleeding you may see in the sink after flossing or brushing is no little issue," says Dr. Rhonda Kalasho, a dentist in Los Angeles. "Just imagine you were cleaning your knees and suddenly they started to bleed, you would probably be rushing to the emergency room."

The bleeding could be a sign of periodontal disease, the destruction of bone and tissue caused by a proliferation of bad bacteria below the gums and on teeth. "Periodontal disease is the number one reason for tooth loss," says Kalasho. "It has been linked to cardiovascular disease and Alzheimer’s disease. This bad bacteria can travel into the bloodstream, causing septicemia or infections on organs."

Body Network Says: "Make sure to brush, floss, and see your dentist at least 2-3 times a year for the best oral upkeep, not only for the sake of your teeth, but for your entire body," says Kalasho.

Bad Breath

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"Bad breath could be something benign, like having a little tooth much garlic in your dinner the night before, or could be linked to something more serious," says Kalasho. "Foul-smelling breath that doesn't go away even after you brush and floss could be caused by diabetes, liver disease, kidney disease, tonsillar stones, GERD or bronchitis."

Body Network Says: "Be sure to visit your dentist to rule out any serious cause for your bad breath," says Kalasho.

Eye Problems

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Most of us are on guard for the vision disorders that accompany aging, like cataracts and glaucoma. But eye problems can also signal diabetes. According to the American Diabetes Association, people with diabetes are 60 percent more likely to develop cataracts and 40 percent more likely to suffer from glaucoma.

Body Network Says: Get tested for diabetes regularly, particularly if you’re dealing with either of those eye issues.

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Itching

Stressed woman scratching itchy arm after insect bite in a field of peach trees in spring timeShutterstock

Itchy skin can have a number of relatively innocuous causes, from allergies to dry air to a dusty bedroom. But protracted skin itching can be a sign of kidney disease. "Itchy skin can be a sign of the mineral and bone disease that often accompanies advanced kidney disease, when the kidneys are no longer able to keep the right balance of minerals and nutrients in your blood," says the National Kidney Foundation.

Body Network Says: If you have persistent skin itching, talk to your physician, who can order simple tests to rule out kidney problems.

Snoring

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Snoring could be a sign you have sleep apnea, a condition that's linked to a variety of serious illnesses, including cardiovascular disease. During sleep apnea, you stop breathing—for up to a minute—until the brain wakes you up to start breathing again. According to Harvard Medical School, sleep apnea is present in up to 83 percent of people with heart disease, and untreated sleep apnea could raise your risk of dying of heart problems by up to five times.

Body Network Says: If you've been told you snore, talk to your doctor about it.

Changes in Handwriting

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Handwriting that gets shakier or progressively smaller could be a sign of a nervous-system disorder such as Parkinson's Disease. According to the National Parkinson's Foundation, sometimes when people with the disease write in longhand, each sentence becomes smaller or words are more crowded together. Studies show that 97 percent of people whose handwriting changes this way are in an early stage of Parkinson’s.

Body Network Says: If you notice that your handwriting is changing, consult your health care provider.

Irritability

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If you're increasingly cranky about the literal or figurative kids on your lawn, you could be turning into a charming old curmudgeon—or you might be exhibiting signs of depression. Irritability is an lesser-known (but very common) symptom of the mood disorder, which is also characterized by chronic feelings of sadness, hopelessness or a loss of enjoyment in previously pleasurable activities.

Body Network Says: Talk with your doctor. Many treatment options are available.

Swollen Gums

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Gum disease, in which the gums are swollen or inflamed, could be a sign of heart disease, according to a study of more than 11,750 adults published in the journal Hypertension. Researchers found that half the people who reported being treated for high blood pressure also reported having gum disease. The connection isn't clear, but scientists think inflammation in the gums might trigger or worsen inflammation in other areas of the body, including arteries.

Body Network Says: Take good care of your teeth and gums, including twice-annual visits to the dentist for a checkup and cleaning.

Swollen Feet Or Ankles

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Swelling in your feet or ankles could indicate that you spent too many hours on your feet or that you overdid it at the gym. According to the National Kidney Foundation, kidney disease can cause fluid to build up in the body; swollen extremities could mean you're retaining sodium, which the kidneys aren't able to adequately clear from the blood.

Body Network Says: Swollen lower extremities could be a sign of several issues, some more serious than others, ranging from heart disease to varicose veins. If you're experiencing it on a consistent basis, see your health care provider to get it checked out.

Erectile Dysfunction

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If you're having difficulty getting or keeping an erection, your worries might not be confined to the bedroom. According to the Mayo Clinic, erectile dysfunction is often an early sign of heart disease. If your heart isn't pumping as it should, the arteries carrying blood to your penis might not be getting enough. (And therefore neither are you.)

Body Network Says: If you're experiencing ED, file your ego away and talk to your doctor ASAP.

Profuse Sweating

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In a study published in the journal Circulation, scientists analyzed data on more than 2,000 heart attack patients and found a surprising commonality. Nearly 54 percent of them had experienced profuse sweating as a symptom of their heart attack.

Body Network Says: Be aware of the common (and not-so-common) symptoms of a heart attack.

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Dry Eyes

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According to a study published in the American Journal of Ophthalmology, nearly 50 percent of patients with untreated hepatitis C reported lower tear production, a.k.a. dry eye. “Dry eye syndrome is the most frequently observed ocular feature in HCV [hepatitis C] infection,” wrote the study authors.

Body Network Says: Having dry eyes doesn't mean you have hepatitis C. But the condition can affect your productivity and quality of life, so consult your physician. Several treatments are available. And if you have risk factors for Hep C, get tested. New medications have made the condition increasingly curable; untreated, it can lead to liver failure.

Headaches

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Frequent or severe headaches are two lesser-known signs of high blood pressure. They happen because high blood pressure strains blood vessels in the brain, causing them to leak blood, which leads to swelling and pain.

Body Network Says: The American Heart Association recommends that you have your blood pressure checked once a year.

A Broken Bone

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"Perhaps one of the most under-screened and under treated conditions is osteoporosis," says Adam Kreitenberg, MD, a rheumatologist in Tarzana, California. "Osteoporosis is a 'silent' condition characterized by the progressive loss of bone mineral density increasing one's risk for bone fractures. There are no signs or symptoms of osteoporosis until a fracture occurs. The most commonly fractured bones are the spine, hips and wrists. Those at increased risk include post-menopausal women, and those people with poor nutrition, low body weight, frequent falls and those taking certain medications, like steroids and anti-seizure medications."

Body Network Says: "All women over 65 and men over 70 years of age should be screened for decreased bone density and their risk for fractures," says Kreitenberg. "Once diagnosed, osteoporosis may be treated with a number of different medications to decrease further bone loss and decrease the risk for bone fractures."

Sighing

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"Frequent 'deep sighing' can be a sign of poorly controlled asthma," says Brian Greenberg, MD, an allergist-immunologist in Los Angeles.

Body Network Says: We're all sighing more than usual these days. But if you notice that you're experiencing any breathing issues, see your healthcare provider.

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More Frequent Urination

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If you need to urinate more frequently, it could be a sign of diabetes. According to the Mayo Clinic, that happens when excessive glucose (sugar) builds up in your blood, and your kidneys spur more urination in an attempt to clear it.

Body Network Says: If you notice any change in your bathroom habits, call your doctor.

Changes In Urination

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If you're seeing a difference in your urine, such as foaminess, it could signify kidney disease. "Chronic Kidney Disease (CKD), which affects 31 million American adults, is sometimes known as a silent condition because it doesn't always make people feel sick in its early stages," says Jennifer Parker, RD, LDN, lead dietitian with Fresenius Medical Care in Gainesville, Florida. "Unfortunately, symptoms may not appear until the kidneys have stopped working well enough to filter blood on their own." Other signs of kidney disease include fatigue; itching; swelling in your hands, face or legs; shortness of breath; or pain in the small of your back.

Body Network Says: "Kidney function tests that can help detect CKD early at annual check-ups are simple and inexpensive," says Parker. "The National Kidney Foundation offers free kidney health screenings where you can get a better idea if you’re at risk or might already have some level of kidney disease."

Lifestyle changes that benefit the kidneys include quitting smoking, controlling blood pressure and blood sugar and eating a plant-heavy diet. "Decreasing your intake of processed foods, which are high in sodium and added sugars, and focusing on eliminating red meat can help," says Parker. "Start choosing fresh fruits, veggies, whole grains and beans today. Your kidneys, and your heart, will thank you."

Bloating

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Feeling gassy after eating—or prematurely full at meals—can be a sign that you ate too fast or gulped that grapefruit LaCroix. But persistent bloating can also be a symptom of ovarian cancer, the American Cancer Society says. Ovarian cancer is one of the hardest cancers to detect, because its symptoms (like bloating) can be vague.

Body Network Says: If you're consistently feeling bloated or experiencing digestive issues, discuss it with your doctor.

Burning in Your Chest or Throat

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Heartburn is usually a sign of acid reflux. But according to Harvard Medical School, it could also signify a "silent" heart attack, a.k.a. silent myocardial infarction (SMI). These milder heart attacks have less intense symptoms, with fatigue, physical discomfort, cold sweating, or mild discomfort in the center of the chest. Silent heart attacks account for 45 percent of all heart attacks and affect men more than women. But women are more likely to have non-traditional symptoms of a major heart attack, including nausea, indigestion, stomach pain or chest pressure that spreads to the throat.

Body Network Says: If you're experiencing unusual pain or discomfort in any part of your body, get it checked out.

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Shortness of Breath

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According to Splaver, signs of congestive heart failure can often mimic asthma. Shortness of breath, wheezing or coughing could be a sign your body is retaining fluid, which can occur when the heart isn't able to maintain proper circulation.

Body Network Says: If you're having chronic shortness of breath, see your doctor and describe your symptoms fully.

Night Sweats

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Waking up sweaty might be a sign of global warming, menopause or that you need to change your AC filter. But night sweats can also be an early sign of cancer, including lymphoma or leukemia.

Body Network Says: If you're having night sweats, see your doctor for a CBC (complete blood count) blood test, which includes a white blood cell (WBC) count. A high WBC could be a sign of cancer and warrants further investigation.

Feelings of Weakness

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Like a heart attack, a stroke can be "silent." In fact, "silent" strokes affect 8 to 10 million people each year—so many the American Stroke Association issued new guidance about them in 2016. "It's important to go to your family physician if there are concerns about neurological symptoms like weakness or speech difficulty," said Eric E. Smith, MD, an associate professor of neurology at the University of Calgary. "Silent strokes put people at risk not only for future symptomatic strokes but also for cognitive decline and dementia."

Body Network Says: See your physician if you have those symptoms—a "silent" stroke can be treated to prevent a full-blown stroke.

Easy Bruising

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Bruising more easily than usual, or having unusually large bruises, can be a sign of leukemia, according to the Leukemia & Lymphoma Society. They occur because leukemia destroys platelets, the cells in the blood that cause it to clot.

Wounds That Won't Heal

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Sluggish wound healing, or wounds that won't heal at all, is often seen as an unfortunate condition that accompanies aging. The real culprit is poor circulation, which can be a sign of diabetes.

Body Network Says:According to the Cleveland Clinic, if you have a sore that doesn't heal within three months, it qualifies as a chronic wound, and you should see a doctor about it as soon as possible. Untreated chronic wounds can result in infection, neuropathy and even amputation.

Sudden Vision Changes

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A sudden change in your vision—such as blurriness, fogginess or loss—can be disconcerting. It could also be the sign of a serious issue. According to the University of Virginia Health System, the explanation could be minor, such as migraine headache or, more rarely, a ministroke or transient ischemic attack (TIA).

Body Network Says: Any sudden change in vision should be reported to your doctor ASAP.

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Excessive Thirst

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If you're constantly feeling excessively thirsty, it could be a sign of diabetes. The condition is caused by high levels of sugar in the blood; the body reacts by requesting more and more water in an attempt to clear it.

Body Network Says: If you're experiencing excessive thirst, see your doctor, who may test you for diabetes.

Hearing Loss

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Hearing loss can sneak up gradually, and it's easy to explain away as a natural consequence of aging or people around you mumbling. But if you're not hearing as well as you used to, you don't have to live with it.

Body Network Says: Make an appointment with your primary-care doctor or a board-certified audiologist, who can evaluate your hearing and recommend hearing aids if you need them.

Scaly Patches on the Skin

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Some people mistake them for age spots, but they could be a sign of diabetes. Painless light brown, scaly patches (often oval or circular) appearing on the body, most frequently on the front of the legs, could signify a condition called diabetic dermopathy. Why? According to the National Diabetes Foundation, diabetes can cause changes in the body's small blood vessels.

Body Network Says: The American Diabetes Assocation recommends that adults be tested for diabetes once a year. If you notice scaly patches on your skin, see your primary-care physician or a dermatologist, who can help pinpoint the cause.

Jaw Pain

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Heart attacks can have unusual symptoms, including headaches, nausea – even pain in the jaw. According to a 2012 study published in the Spanish-language journal Medicina Oral Patologia Oral Y Cirugia Bucal, researchers found that about one in every 10 heart attacks begins as jaw pain.

Body Network Says: Pay attention to any unusual symptoms or pains that won't go away. Anything that just doesn't feel right should be checked out by a doctor. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a doctor, I know that it’s not always obvious that you are ill. Sometimes, symptoms and signs can creep up on you. You just aren’t sure whether to bother people like me. Remember: You're not a hypochondriac; you're looking after yourself! If you suffer from anything on this list, your doctor will be pleased to see you and relieved you made that appointment! It’s always the case that an early diagnosis gives the best chance of cure, so if you think something isn’t right, listen to your body and go and see a professional. Do you recognize any of the following scenarios? (And remember, Body Network provides the latest information from top experts, new research, and health agencies. However, our content is not intended to replace professional guidance. Always consult your healthcare provider directly for questions about your medication or any other health concerns.)


You Keep Turning Up the TV

Man using remote control to switch channels. Close up hand holding big screen tv remote.

...because you just can’t hear it. Is that just old age deafness creeping up on you? Or could your hearing loss be due to anything else? Check with an ENT if you're concerned.

Your Toes Feel Cold All the Time

Legs of a woman in gray socks on the carpet on the wooden background

...but when you touch them, they feel the right temperature. This might be peripheral neuropathy, "a result of damage to the nerves outside of the brain and spinal cord (peripheral nerves), that often causes weakness, numbness, and pain, usually in your hands and feet," per the Mayo Clinic. See your doctor!

You Can’t See to Drive at Night

light of street lamps and headlights of driving cars at night in the city

Night blindness is very common. Old age causes hardening and yellowing of the lenses. This can be made worse by dry eyes. Get it checked out. Worst case scenario, it's a rare condition called retinitis pigmentosa—or maybe you simply need a new set of headlights!

You Develop a Multitude of Sleeping Problems

woman hugging pillow lying in bed alone

...and can’t get off to sleep, can’t stay asleep, sleep fitfully, wake early in the morning, feel tired and refreshed. Sleep disorders, including snoring and sleep apnea, as well as other sleep disorders, are very common. You may need professional help.

You Go to Make a Cup of Tea and the Teabag is Already in the Cup[

Cup of tea with tea bags

Memory problems are all too common. Forgetful? Tired? Menopause? Or could it be dementia? If you're experiencing memory loss that disrupts your daily life, discuss the issue with your doctor.

You Can’t Read a Text Message Without Reaching for Your Glasses

aring eyeglasses with eyesight problems trying to read phone text at home

Are your eye tests up to date? Healthy eyes, healthy body!

You Keep Napping During the Day

tired woman lying down on desk at work

Is that because of all those bad nights' sleep? She says you’re snoring—but could this be obstructive sleep apnea, in which the airway behind the tongue collapses when you breathe in, reducing or even stopping your airflow for up to a minute. Sleep apnea has been associated with high blood pressure and cardiovascular disease, according to the National Sleep Foundation. Researchers think that's because the condition causes repeated oxygen deprivation that stresses the blood vessels and heart.

Your Finger and/or Toenails are Going Yellow

A woman who touches the soles.

Fungal nail infections may mean you have low levels of immunity. Time for a check-up.

You Can’t Stop Scratching

Man Scratching His Hand

There’s something wrong with the skin you’re in, and there are a million causes for itchy skin—known as generalized pruritis: Allergies, scabies, eczema, psoriasis and liver disease. Go and get it checked.

The Shower’s Blocked—Again!

losing hair bathtoom

And what’s blocking it? Your hair—again! Hair loss—known as alopecia—has many unpleasant causes. See the doctor.

You’re Female—and Growing a Beard

woman looking at red acne spots on chin in mirror, upset young female dissatisfied by unhealthy skin

Sporting sprouty hairs on your chin? Oh dear! Unwanted hair. This can be a sign of too many male hormones. It’s quite common at menopause—however, get it checked!

You Keep Needing a Bigger Hat

customer try on brim hat and looking in mirror at dressing room

And your shoe size is increasing. This is rare but may be due to acromegaly—caused by overproduction of growth hormone.

You Find Yourself in the Laxative Aisle

Laxative aisle at the pharmacy

Are you really that constipated? If it's a rare occurrence, maybe you ate something funny. If it happens frequently, you may not be getting enough fiber.

You've Got the Runs

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Keep running out of toilet paper? Someone has diarrhea. If this is a persisting change of bowel habit, don’t be embarrassed. This is especially urgent if there is blood in your stool. Seek help!

You're Always Thirsty

with closed eyes drinking clean mineral water close up, young woman holding glass

Are you really that thirsty—or too thirsty? Excessive thirst can be a sign of diabetes. Go and see your doctor for a test.

You Constantly Need to Pee

woman hand flush toilet after using

There can be many reasons for this. Diabetes is a common cause. Urinary infections and prostate problems. Don't leave it—do go and see your doctor.

It Kills You to Run for a Bus

Full length of exhausted senior woman taking a break while leaning on tree in city

Is this just because you’re unfit—or is there something wrong with your heart or your lungs? Time for a physical.

You Wheeze in the Cold

Shot of illness young woman coughing in the street.

And you cough in the night. This could be asthma. It’s very treatable—make an appointment.

You Constantly Reach for Tums

pile of chewable antacid acid reducer tablets with fruit flavor in pastel colors

It's this constant indigestion. What's causing it—reflux, gastritis, or a stomach ulcer? Are you taking too many painkillers—for example, ibuprofen (a non-steroidal anti-inflammatory, NSAID), which can irritate the lining of your stomach? Don’t leave this until it’s too late—see your doctor.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

You're Taking Too Many Types of Medication

Hand holding medicine capsule pack at the pharmacy drugstore

The list of medicines on your repeat prescription can get ridiculously long. Ask your doctor for a medication review.

You Need to Wear Pads or Tampons All the Time

Woman picking sanitary pad out of green box

It’s either frequent bleeding, vaginal discharge, or urine. Whatever’s going on, this isn't your new normal—it's time to see the doctor.

You're Sawing Logs

Man sleeping in his bed and snoring loudly

I’m afraid the rest of the campsite are only too aware who is keeping everyone awake with their express-train snoring! Loud snoring is a feature of sleep apnea, which is a serious medical condition. Snoring is actually not funny, it’s a serious business. It can cause heart failure and death—see the doctor.

When You Pee, it Looks Like a Pint of Guinness

open the bathroom door, go to toilet

See the doctor. You might be jaundiced—it’s a sign of liver disease.

Your Skin Has a Dreadful Flare-Up

young woman scratching her arm with allergy rash

This could be due to stress, secondary skin infections, or even, rarely, a sign of HIV infection. See the doctor.

You Can't Climb Up the Stairs

Women walk up the ladder with bare feet and Holding black high heels with fatigue

Could you be anemic? Or is there something wrong with your heart and lungs? Go and see your doctor.

You Wake Up Breathless in the Night

Sleep disorder, insomnia. Young blonde woman lying on the bed awakeShutterstock

This may be because you have slipped down off your pillows and are too flat in the bed. It’s called paroxysmal nocturnal dyspnoea, and it’s a sign of heart failure.

You Can't See Your Toes

Overweight man

...or do up your shoelaces. If your abdomen is swelling this is most likely fat—sadly—but can be due to fluid in the abdomen, a.k.a. ascites. This is very serious so you must see the doctor.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Your Bedroom Always Seems Too Hot at Night

woman in bed restless,

Are you getting hot flashes or night sweats—that’s likely menopause for women. Or if you get a fever at night, take your temperature regularly—this could be a PUO, a.k.a., pyrexia of unknown origin (fevers that last more than three weeks without any idea why). See your doctor.

Your Pants Slip Down Around Your Hips

woman losing weight fit jeans diet

Weight loss, if unintentional, always needs investigation. See the doctor.

You Feel Sick a Lot of the Time

African-american man suffering from stomach ache, lying on sofa at home

This may be for many reasons. Check you are not pregnant. Think about any medication you are taking. In fact, sometimes it’s anxiety—as people quite literally feel sick with worry. Sometimes, it has a more sinister cause.

Your Periods Stop for Three Months or More

Woman with hands holding her crotch

...and you are not pregnant. This is called secondary amenorrhoea. It can happen for many reasons, and it can affect your long-term health—go and see the doctor.

You Bleed After Sex

woman stomach ache abdominal pain sofa

This is called post-coital bleeding. This is always something that needs an urgent trip to the doctor. Chances are it will have an innocent —for example, a cervical ectropion, which is a spreading of cells. However, it can be a sign of cervical cancer. Like all serious illnesses, the sooner they are diagnosed, the better. Get this checked out. Don’t be one of the 8 million women who have not had their smear test! It really isn’t as bad as you think. Cervical smears save lives! Do something amazing for yourself, and book that test today.

You Keep Having Nose Bleeds

Sick woman blowing her runny nose in paper tissue at home.

This is often just one of those things—however, recurrent nose bleeds can make you anemic. Sometimes nose bleeds—epistaxis—can be very difficult to control. Very rarely you can die from a nosebleed. A very heavy nosebleed can be a sign your blood isn’t clotting properly or even, for example, that you have leukemia.

Your Face is Abnormally Pale

Woman anemia

Look in the mirror, put a finger just underneath your lower eyelid, and pull it down. If this conjunctival area is abnormally pale, it can be a sign of anemia. You may also have pale creases in the palms of your hands and a pale tongue. When anemic, you are often feeling tired all the time. See the doctor.

Your Skin is Slate Grey

woman worrying about her skin

This is characteristic of a condition called hemochromatosis, in which abnormal levels of iron are laid down in the body. It's a genetically inherited condition. It's very treatable.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Your Friends and Family are Complaining You Have Bad Breath

Woman checking her breath with hand

Halitosis can be because you have gum disease, so it's very important to brush your teeth regularly, floss, and go for check-ups and see the hygienist. Some medical conditions can be associated with unpleasant breath such as diabetes, chronic cough, smoking, and acid-reflux. Do something about this today!

Are Your Feet, Ankles, Hands or Face Swelling?

Pain in the foot of the elderly

This is called edema. It can be a sign of heart failure or other problems such as liver disease. Go and get help right away.

Tired All the Time?

portrait of tired businesswoman lying on folders at workplace with daughter behind

There is a long list of causes. Stress, anxiety, depression, and poor sleeping are all on the list. However, serious diseases such as cancer, diabetes, and heart disease also cause extreme fatigue. Go and have a check-up.

Is Your Voice All Croaky?

woman experiencing strong throat ache

This can be due to nodules on your vocal cords, smoking, thyroid disease, or even cancer. Have you had this assessed?

Are You Watching Your Moles?

dermatologist examining mole on back of male patient in clinic

Any changes must be reported. Remember your ABCDs:

  • Asymmetry – is your mole asymmetrical?
  • Border – does it have an irregular border?
  • Color – is the color uniform?
  • Diameter – is it more than 6mm in diameter?

If any of this is happening, go and show your doctor.

You’ve Noticed a Lump

Medical check at the shoulder during a physiotherapy examination

...where you don’t usually have a lump. It might just be a fatty lump—a lipoma—but it could also be an enlarged lymph gland. If it’s a change from what you usually have, go and see the doctor. It could be lymphoma.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Do You Get Panic Attacks?

Russ & Daughters Cafe 127 Orchard St

These can be associated with chest tightness and a feeling of being unable to breathe. These symptoms also occur with angina, so this could be serious. Go and get this checked at the doctor.

You Bruise All Too Easily

woman applying daily skin care lotion, moisturizer cream, on her elbow. Rough and dry skin

This can mean clotting problems and may signify liver disease or bleeding disorders. Don’t leave it!

You Get a Metallic Taste in Your Mouth

woman, annoyed, frustrated fed up sticking her finger in her throat

This can happen for a variety of reasons—for example, in pregnancy or as a side effect of certain medicines such as antibiotics or medicines. Rarely, it can be due to more serious illnesses such as cancer.

You Start Getting Painful Joints

hands of a man making a massage on his knee, pain

This can be one joint or several joints. Yes, osteoarthritis is the most common cause associated with aging, but other causes include gout, fibromyalgia, and rheumatoid arthritis. Gout—sorry to say this—is associated with excess alcohol. See your doc.

You Start Seeing Double

Blurred and double vision while driving

This is called diplopia. Go see your optician. Causes include dry eyes, problems with the cornea, cataracts, strokes, and even brain tumors.

You Notice Any Skin Changes on Your Breast

breast exam

...like puckering or dimpling of the skin, even if you can’t feel a lump. It’s extremely important you see the doctor straight away. If you do have breast cancer, the earlier this is detected, the better the treatment outcome.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

You Have a Cough for More Than 3-4 Weeks

Mature man coughing on color background

...which won't go away. Other important symptoms are shortness of breath and blood in the sputum. You must see the doctor right away.

If You Get Chest Pain on Exertion Which Goes Away When You Rest

Man having chest pain - heart attack, outdoors

This could be coronary artery disease—angina. It’s because your coronary arteries are furred up inside, and the blood supply to the heart is adequate at rest but can’t cope when you exercise. Don’t wait—see the doctor. The next step could be a heart attack. Angina is treatable.

Any Mild Abdominal Pain That Lasts More Than a Week

A man holding his stomach.

...or more severe pain lasting more than 24-48 hours—it's time to get help. Arrange to see your doctor. There are numerous causes, but you must get the right diagnosis and the right treatment. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Deborah Lee is a medical writer at Dr Fox Online Pharmacy.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Mario Tomic is a social media influencer and fitness expert who shares “nutrition, exercise, mindset, and personal development tips to help you get leaner, stronger, and happier” on his popular YouTube channel. In one of his many viral videos, he reveals some of the signs to look out for if you are actually losing weight. “Creating a calorie deficit and sustaining that deficit over time is one of the key principles for getting lean. And whichever method you use, whether it's keto, paleo, low carb, low fat, intuitive eating, or tracking your calories and macros, the method has to put you in a calorie deficit in order for you to maximize fat loss,” he says.


These Tips Will Help You Get on the Right Track

“Some of these signs I haven't seen other people talk about,” he says in the clips. “And what I'd like you to do is to be able to recognize them so you can see if you are on the right track or if you need to make changes to your approach.”

Sign 1: You See Changes in Your Body Weight Averages

Low Section Of Woman Standing On Weight ScaleShutterstock

The first sign that you are in a calorie deficit, is “seeing changes in your body weight averages,” he says. “In other words, if your average weight across several weeks hasn't gone down, then by definition, you have not created a calorie deficit. This is one of the most important signs. The reason why I'm saying several weeks instead of a couple of days is because fat loss is not linear, and water retention can cause the scale weight to plateau. But if you take your daily wanes and then average the highs and lows over the course of two to three weeks, you'll be able to tell whether you've truly created that calorie deficit. And if you notice that after, let's say three weeks, you've been on a plateau, well then it's time to look at making some changes or your overall diet consistency.”

Sign 2: A Shift in Hunger and Taste

The second you may notice? A shift in your hunger and taste. “Your meals become less filling compared to before, and you're getting hungrier sooner,” he explains. “While before it might have taken you four or five hours to feel some hunger or maybe you rarely ever felt hungry, now hunger has become a daily occurrence, and it's much more common.” He explains that there are strategies to reduce hunger, “such as eating lower calorie density foods, drinking more water, eating your vegetables, eating higher protein,” but “feeling some hunger while you're trying to get lean is completely normal. I personally choose to view this as a positive. So instead of thinking of hunger as an emergency, that it all sucks that I'm starving. I remind myself that feeling hungry means that I'm losing body fat and that I'm getting leaner.” Another thing that's related to this? “You may notice that food in general, starts to taste a lot better. And there's a reason people will say hunger is the best sauce. And this effect can be very helpful for changing your eating habits if you're moving from a more processed diet to a healthier unprocessed food diet because those healthier foods will now start to taste a lot better.”

Sign 3: Lower Sleep Quality

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

The third sign that you're having a calorie deficit is lower sleep quality. “Now, this doesn't happen to everyone, but based on my personal experience as well as with clients, I've seen that it can become a lot harder to fall asleep and to stay asleep. So it becomes really important to stay on top of your evening routines and your overall sleep hygiene,” he says. “So things like creating a dark room, making sure that you're dimming the lights at night, making sure you're not using electronics right before bed, that you're not doing anything super stressful, that you can relax, all become critical because before you might have been able to coast by and have a good night of sleep, but that's no longer an option. So you really have to dial these things in.

Sign 4: Changes in Your Body Composition

The fourth sign that you're in a calorie deficit is seeing changes in your body composition. “The most common ones here are that your clothes fit differently, you look lean in the mirror, people are saying that you look like you've lost some weight,” he says. “Recognizing these signs of progress is critical for your motivation and to help you keep going, especially when the scale weight fluctuates.” He recommends taking weekly measurements and also progress photos “so you can recognize all the progress that you've been making.”

Sign 5: Higher Food Focus

Man eatsShutterstock

The fifth sign that you're in a calorie deficit that you may experience is a higher food focus. “You may notice that you are thinking more about food, cravings get amplified, your relationship with food slowly changes over time, and now you're at a greater risk of making emotional food decisions,” he says. “This is why it's so important to be able to check in with yourself before you eat, whether you're eating because of physical hunger or you're eating because you want to change your emotional state. And knowing the difference between physical hunger and emotional hunger can prevent a lot of overriding and help you stay consistent.”

Sign 6: Feeling Colder

Number six? Feeling colder. “I personally don't experience this until I hit about 10% body fat. And if I want to get leaner at that level, I can feel cold even when it's summer, but I do know a lot of people who had this experience even at higher body fat percentages while they were losing weight,” he says. “Some report that they have colder hands and feet. Others will say it's their whole body. So if you have this experience, just know that it's a part of the process of getting lean so it's not something that's permanent and that things will eventually get back to normal.”

Sign 7: Mood Swings

Experienced executive manager quarreling with employee on mobile yelling and screaming about bad report and failure with project, mad boss angry about software bugs in application for workShutterstock

Sign number seven? Mood swings. “People will often report that they're a lot less patient and more irritable while they're dieting. Now, some of this can be attributed to the fact that people cut calories way too low, and they're trying to go at this aggressively. And if that's you, if you're trying to diet very quickly, reconsider your approach to move to something more sustainable,” he explains. “Now, aside from that, it can also be due to a change in diet composition. Maybe you used to eat a lot of junk food, processed food and comfort food, which you use to regulate your mood. Now you've cut that out and are moving to a more healthy diet with unprocessed whole foods, which takes some time to get used to. So if you are having those mood swings first, it's not an excuse to treat other people poorly,” he continues. “Second, take it as a sign to focus on stress management, to relax more, to do meditation, to go out for walks, to spend some time in nature. And whatever you can do, try to reduce your overall stress levels, and this will help you achieve consistency.”

Sign 8: Reduction in Unconscious Activity

Tired young man runner taking a rest after running hard at the parkShutterstock

The eighth sign you're in a calorie deficit is a reduction in unconscious activity. “A lot of people notice that they're fidgeting less, they're sluggish, their bodies are trying to save energy. This is very individual and can vary between people. And it's related to an element of the metabolism, which is called neat non-exercise activity thermogenesis,” he says. “I know on my own body, when I'm looking to get very lean, my posture is worse. I'm leaning onto furniture when I'm talking to people, and I'm doing all of that unconsciously because my body is trying to save some energy. And this is why I'm a really big fan of walking. And my recommendation is to start at seven to 10,000 steps per day.”

RELATED: 26 Real Tips That Helped Me Lose 100 Pounds

Use Them As “Positive Reassurance” That You Are on the Right Track

“With these eight steps overall, you really wanna be paying attention to this and seeing them as positive reassurance that you're on the right track. At the end of the day, getting an exceptional result is not easy, and nobody said it would be, but it is definitely worth it and will help you get there,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

That afternoon slump hitting you again? Those mysterious hunger pangs striking at odd hours? These might not be what you think. "Most people miss the subtle ways their body signals dehydration," says Dr. Janine Bowring, ND, a naturopathic doctor, bestselling author, and mother of five. Her years of research have uncovered surprising signs that could transform how you think about your daily water intake.


The Aging Sign That Might Just Be Dehydration

"One of the most overlooked signs of dehydration shows up right on your face," Dr. Bowring reveals in her post. "Those new wrinkles and dry patches aren't necessarily aging – they're often crying out for hydration." While many rush to buy expensive creams, she points to a simpler solution: proper water intake. "A persistently dry mouth often accompanies these skin changes," she adds. "Together, they're your body's way of signaling severe dehydration."

The Common Pain That Water Could Solve

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Got a headache? Hold that pain reliever. "Before reaching for medication, try drinking a glass of water," Dr. Bowring suggests. "I recommend adding magnesium bisglycinate to your water. Most people are deficient in this essential mineral, and this combination can provide natural headache relief while addressing the underlying dehydration."

3. Why Your Hunger Might Actually Be Thirst

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

"One of the most misunderstood signals is hunger," Dr. Bowring explains. "What many people interpret as hunger pangs are actually their body's cry for water." This revelation extends to energy levels too. "Fatigue and perceived hunger are classic signs of dehydration that most people misinterpret," she notes. "It's why increasing water intake is often the secret weapon in successful weight management programs."

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

The Hidden Reason Behind Your Joint Pain

Man having a pain in his kneeShutterstock

Think that joint pain is just part of getting older? Think again. "Your joints and muscles are highly dependent on proper hydration," Dr. Bowring states. "Joint pain and muscle mass loss often directly link to insufficient water intake." She points out that this connection is well-known in athletic circles: "It's why bodybuilders and athletes prioritize hydration, especially when using protein supplements or creatine."

The Digestive Issues You Didn't Know Were Related

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

"Many digestive problems have a surprising common denominator," Dr. Bowring shares. "Constipation, heartburn, and acid reflux often improve significantly with proper hydration." The solution, she suggests, might not require extensive dietary changes or medication – just more water. "Your digestive system requires adequate hydration to function properly," she explains. "Without it, these uncomfortable symptoms can persist."

The Social Impact You Never Expected

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Here's a sensitive topic: bad breath. "Chronic bad breath can be a sign of insufficient water intake," Dr. Bowring reveals. But the implications go beyond social situations. "Your immune system's strength is directly linked to your hydration levels," she explains. "It's why doctors consistently emphasize fluid intake during illness – proper hydration is crucial for immune function."

RELATED:3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals

The Weight Loss Secret Hiding in Plain Sight

Sports woman drinking bottle of water.Shutterstock

"Research has revealed something remarkable about water and weight loss," Dr. Bowring shares. "Simply increasing water intake to two liters daily can significantly impact weight management." The science backs this up: "Studies show proper hydration can boost energy expenditure by approximately 400 kilojoules," she notes. This surprising connection between hydration and metabolism might be the missing piece in many weight management efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Serious mature middle age senior woman at home on couch holding mobile cellphone.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As we age, our health needs change, and while our 50s are still young, noticeable differences in our bodies start happening. Taking care of our health is vital to living a quality life in later years, so all our bad habits really begin to take a toll. Body Network spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience, who shared four unhealthy things to stop doing after 55 and why.


What Changes Can People Expect After 55?

Happy 50s middle aged woman model touching face skin looking in mirror reflection. Smiling mature old lady pampering, healthy moisturized skin care, aging beauty, skincare treatment cosmetics concept.Shutterstock

Marchese tells us, "As your body changes with age, some differences, such as hair loss or graying, may be noticeable—however, other signs, such as skin changes or heart disease, maybe more subtle. People over 55 start to notice difficulty falling asleep or staying asleep. Women who have gone through menopause may have lower energy levels or are more at risk for bone fractures. Muscles in the pelvis become weaker, leading to unexpected urinary incontinence. Vision changes after 55 include dry eyes, loss of night vision, or limited color perception. Hearing ability may decrease, as well. Regardless of how you notice your body changing later in life, it’s always important to check in with your doctor regularly to catch any early illnesses or prevent any loss of function."

Avoiding Exercise and Activity

Mature Couple On Autumn Walk With LabradorShutterstock

Marchese reminds us that " a sedentary lifestyle can lead to a higher risk of heart attack, stroke, cancer, dementia, and diabetes for people over 55 years old. The American Heart Association recommends that older adults aim for about two and a half hours of moderate-intensity or 75 minutes of vigorous exercise weekly. If you’re unsure which exercises are appropriate for your age or health condition, consult with your doctor, who can guide you on the most appropriate activities."

Related: 6 Simple Exercises For Beginners to Look and Feel Better

Missing Essential Vaccinations

Doctor giving a senior woman a vaccination. Virus protection. COVID-2019.Shutterstock

"Adults over 55 years old have a less active immune system than younger people, making them more susceptible to contagious infections, such as pneumonia and influenza," Marchese says. "Everyone should aim to receive the flu shot annually unless contraindicated by a doctor, but older adults shouldn’t assume that’s enough. Doctors recommend that adults over 55 also receive shingles, meningitis, and pneumonia vaccines. Vaccines are safe and effective, and complications from these illnesses could be severe."

Self-Isolation

Depressed senior woman at home feeling sad. Elderly woman looks sadly outside the window. Depressed lonely lady standing alone and looking through the window.Shutterstock

Marchese shares, "Unfortunately, self-isolating and quarantine have become commonplace terms since the COVID-19 pandemic. Over time, this type of social isolation can affect older adults' mental and physical health. One study reported that loneliness in people over 55 years old can have the same adverse effects as smoking 15 cigarettes daily and can also increase the risk of dementia. If you feel lonely, look for online groups or start video calls with friends and families. Your doctor may be able to connect you with resources for socializing or group therapy, as well."

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Settling for Poor Sleep

Depressed senior man lying in bed cannot sleep from insomniaShutterstock

Marchese says, "People over 55 years old may have difficulty falling asleep or staying asleep, but insomnia should not be considered a normal part of aging. Inadequate sleep can reduce immune system effectiveness and increase the risk of heart disease and certain cancers. Older adults require between seven and nine hours of good-quality sleep every night. If you haven’t slept enough, consider changing your bedtime routine or sleep environment. Reduce light sources (except safety lights such as in the bathroom) and consider adding a white or brown noise machine near the bed. Make your bedtime routine a regular habit and avoid screens in bed. If you’re still having trouble sleeping, consult with your doctor about other changes you could make or medicinal solutions."

💪🔥Body Booster: Stay active to reduce health risks as you age. Aim for at least 2.5 hours of moderate exercise or 75 minutes of vigorous exercise each week.

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.