Reduced Appetite: Some Best Natural Treatments

The reduced appetite happens when you have a reduced desire to eat. Also, it is known as loss of appetite, poor appetite, or decreased appetite. There are many different causes that could lead to a decrease in your appetite. If you develop a reduced appetite, then you may also have related symptoms, such as malnutrition or weight loss. It can be serious if you leave it untreated, so it is very important to talk with your doctor to find the cause for it.

Bacterial, viral, fungal, or other infections at any location could be a reason for reduced appetite, such as meningitis, a skin infection, colitis, gastroenteritis, pneumonia, and an upper respiratory infection. Your appetite can decrease when you are anxious, sad, grieving, or depressed. A person who has anorexia nervosa undergoes self–starvation or other methods to lose as much weight as possible.

Also, there are some medical conditions that could lead to reduced appetite such as hypothyroidism, dementia, HIV, hepatitis, heart failure, kidney failure, and chronic liver disease. During the first trimester, pregnancy can be a cause for reduced appetite. You need to talk with your doctor if you have problems with your appetite, so he or she can help you with the best natural treatment without causing you side effects.

Here are some natural treatments for reduced appetite:

Keep a food diary:

You can keep dairy to help you track your meals and to ensure that you are consuming enough calories throughout the day. Also, when you record your food intake and hunger levels can help you to understand how your appetite is progressing. You should aim to record every meal and snack, no matter how small it is. When you have a poor appetite, then every calorie counts toward your daily goal.

Eat more of your favorite food:

You should choose foods that you like. When you sit down in front of a meal, you will know what you want to eat and what not to. Studies have shown that if you choose what to eat, then you will tend to eat more of it and more often than if you did not have the option to pick your foods.

It is very important to take some time to plan and prepare things which you want to consume, so you can always have them available and in this way, you will be sure to consume more of these foods. But, if your favorite foods are not healthy, such as fast-food restaurants, then you can try cooking or serving them with more wholesome ingredients to make them more nutritious.

Zinc:

If you have zinc deficiency in your diet, then it could lead to decreased appetite and taste disturbances that could promote a low desire to eat. This is a reason why you should add zinc supplements or foods high in zinc to your diet.

Use herbs and spices:

Some foods that you consume can delay digestion and produce gas and this can result in a heavy stomach feeling and reduce your appetite. It has been shown that a type of seasoning, called carminative herbs and spices, can help to reduce bloating and flatulence and improve your appetite. Also, they can stimulate the production of bile to facilitate fat digestion. Some examples of carminative herbs and spices include cinnamon, ginger, mint, coriander, black pepper, peppermint, and fennel.

These herbs and spices will reduce the heavy stomach feeling, but they also will make your meals more appealing. When you eat food with pleasant taste and smell, then it can trigger your appetite. Another type of herb preparation is a bitter tonic and this can help to increase your appetite by stimulating the production of digestive enzymes. Some examples of bitter tonics include centaury, blessed thistle, and gentian. You can introduce some of these bitters, spices, or herbs into your diet by cooking with them or you can consume them as tinctures or teas.

Incorporate healthy snacks:

Snacks are not meant to replace your big meals, but rather to complement them. You should avoid eating snacks close to mealtime because this can affect your appetite. Some examples of healthy snacks include salty snacks like popcorn or trail mix, nut butter and crackers, Greek yogurt or cottage cheese and fruit, protein bars or granola bars, fruits like bananas, apples, and oranges.

Echinacea:

This herb is used for its ability to boost the immune system and fight against diseases. Many studies are shown that it has compounds called alkylamines, which can stimulate your appetite.

Limit beverages with meals:

When you drink fluids prior to or during your meals could affect your appetite negatively and it can make you eat less. It has been shown that consuming water prior to meals can reduce calorie intake and help with weight loss. This is affecting older adults more than younger adults. You should limit your water intake thirty minutes before meals and see if your appetite improves.

Exercise more:

When you are exercising, your body is burning calories to sustain your energy levels. In one study in which were participating 12 people through 16 days of continuous training have noticed that they have burned 835 extra calories per day on average. Also, they increased their food intake and they were able to replenish 30% of the calories they had burned during exercise.

But, you should remember that your appetite is most likely to improve after several days of exercise, not after just one day. Also, exercise and physical activity can have positive effects on several processes in your body that have been shown to stimulate hunger. This is including increased metabolic rate and muscle mass, as well as changes in hormone production.

Offer smaller, frequent meals:

When you have a loved one who suffers from reduced appetite, then you should offer him or her a smaller meal every couple of hours several times per day. It is ideal to offer him 5 – 6 times per day. This is one of the easiest and most effective ways of increasing the caloric intake of your loved one. Often, people are struggling with reduced appetite and they just sit in front of a big meal which they know they cannot eat.

But, when they are snacking, then this will take off the pressure of them. Even if they miss one meal, they will still have 4 or 4 chances to meet their daily nutrition needs.

Thiamine:

It has been shown that thiamine deficiency can result in reduced appetite and increased resting energy expenditure, leading to weight loss.

Fish oil:

In many studies is said that fish oil can increase appetite and reduce feelings of fullness in women after meals.

Drink your calories:

For many people drinking their calories might be a more motivating way to increase their calorie intake than having to chew when they do not feel too hungry. You should replace some of your meals with nutritious, high–calorie drinks because this is a practical way to drink your calories. Juices, milkshakes, and smoothies can all be good meal – replacement drinks. You can make them at your home using nourishing ingredients like vegetables and fruits. Also, you can add good sources of protein like protein powder, yogurt, or milk for extra calories and nutrients.

Eat less fiber:

It has been proven that high–fiber diets promote feelings of fullness and decrease calorie intake for people who are looking to lose weight. High–fiber foods are recommended in a balanced diet, but they can slow down digestion and they can keep you feeling full for longer. You may want to moderate your intake if you are looking to increase your appetite. When you eat a low–fiber diet, then this can prevent you from feeling too full and this can help you to eat more during the day.

Schedule mealtimes:

Usually, hunger cues people to eat. But, if you do not get hungry, you might not be able to rely on your appetite to remind you when to eat. If this is your case, then you should try scheduling your meals and setting a reminder at each mealtime to make sure you are eating regularly. Also, when you have a regular meal schedule, then this will stimulate your appetite and it can help you to consume enough calories and nutrients on daily basis.

Green tea:

It has been shown that green tea can help to stimulate your appetite, so you can add it to your diet to help increase your appetite.

Garlic:

In some studies is said that garlic can help to increase your appetite, so add it to your diet. If you do not like its taste in raw form, you can cook it or make a juice from it.

References:

1. Decreased Appetite: Symptoms & Signs. https://www.medicinenet.com/decreased_appetite/symptoms.htm .
2. Not Hungry? 9 Sudden Loss of Appetite Causes. https://www.buoyhealth.com/learn/loss-of-appetite/ .
3. Natural Appetite Stimulant: Home Remedies, Exercises, And Medicines. https://www.stylecraze.com/articles/simple-home-remedies-to-improve-appetite/ .
4. Home Remedies To Loss of Appetite: 10 Ways to Try! https://stylesatlife.com/articles/home-remedies-for-loss-of-appetite/ . Published October 14, 2020