Our bodies are good at sending signals when something isn’t quite right. Claire Turnbull explains what some common symptoms mean, and which ones to act on quickly.
Our bodies are incredibly good at sending signals when something isn’t quite right. The problem is, many of us are either too busy to notice them, brush them off as “just life”, or try to fix them quickly with a supplement or something we’ve seen online.
But those little niggles – excessive tiredness, bloating, food cravings, and other changes – are often your body’s way of trying to get your attention.
Every day through my work as a nutritionist, I come across people who have left it months, years and sometimes even decades to explore why they aren’t feeling good. It’s something I'm passionate about trying to change, because sometimes simple lifestyle changes can improve quality of life, and other times I'll advise a client to see a doctor.
Understanding your body and what its signs might mean is a good first step. While not every symptom means something serious, all are worth paying attention to – especially if they keep coming back or don’t improve over time.
Here are some of the most common things I look out for.
1. Being tired all the time
There is a big difference between feeling tired from inadequate sleep, regular drinking, or having a full-on life, and feeling like you have to drag yourself out of bed, drag yourself through the day and, despite seven to nine hours of sleep, still feel utterly exhausted all the time.
Here are just some of the things persistent fatigue can be linked to:
- Low iron levels: Particularly common in women, with around one in 14 of us affected. If you have heavy menstrual bleeding, or are vegetarian or vegan, this is more likely. I also see this a lot post-pregnancy, which far too often doesn’t get addressed.
- Vitamin B12 deficiency: More likely if you are vegetarian or vegan.
- Coeliac disease: A lifelong autoimmune condition that affects nutrient absorption. Excessive tiredness is a big red flag. Around 1 in 70 people have coeliac disease, but a large percentage remain undiagnosed.
- Thyroid issues: Can explain many symptoms including extreme fatigue.
- Prediabetes or diabetes: Tiredness can mean blood sugar levels aren’t well controlled.
The good news is, all of these can be diagnosed via a simple blood test. So, if this sounds like you, tell your GP your symptoms, explain how long it has been going on for, and be clear that this is different to just feeling tired from poor sleep. They can then investigate with iron studies, B12, coeliac markers, thyroid checks, and your HbA1c to assess blood sugar control.
2. Sugar cravings and energy crashes
If you constantly feel like you are wanting something sweet or need a pick-me-up in the form of sugary or salty snacks, here is what might be going on:
- You aren’t getting enough sleep. Sleep helps regulate the hormones that control your appetite, and if you're not getting 7–9 hours, cravings are much harder to manage.
- You may not be getting enough protein, fibre and/or healthy fats at your meals. These help you feel fuller for longer and stabilise blood sugar levels.
- Stress is taking over. When your brain and body are pushed to the max, they perceive stress as a threat. As such, quick sugary snacks can feel like a fast way to get energy. Simple things like slowing your breathing can help signal to your body that you are safe.
- You have created a habit loop. If you regularly have snacks or alcohol at a certain time of day or in a specific location (like the kitchen when you get home), your brain starts to anticipate it. This can feel like a physical craving in your body, driving you towards the habitual behaviour.
3. Hair thinning or falling out more than usual
This is often a sign that something isn’t quite right, especially if there is no family history of hair loss or thinning, and it can be very distressing.
Things to investigate include:
- Iron levels
- Thyroid function
- Hormonal changes. One of the most common being the changes that happen during perimenopause. If hair loss is new for you and you are in this phase of life, it may be worth discussing Menopausal Hormone Therapy (MHT/HRT) with your doctor.
- Stress can also play a big role, as can rapid weight loss or restrictive eating patterns. Your hair needs nutrients, so if you aren’t nourishing your body properly, this can have an impact.
4. Bloating or ongoing digestive discomfort
First up, it is normal for your stomach area to expand as the day goes on. Passing wind, mild bloating, and occasional discomfort can also happen from time to time, especially after large meals or rich foods.
It is not normal, however, to regularly look heavily bloated after eating, have significant discomfort, or feel like you need to rush to the toilet and may not make it in time.
If symptoms persist, keep a diary for a couple of weeks. Jot down your routine including when and what you are eating and drinking, your bowel habits and your symptoms and take this to your GP. The more detail you can provide, the easier it is to work out what's going on.
These symptoms could be linked to:
- Irritable bowel syndrome (IBS)
- Food intolerances
- Coeliac disease
- Eating patterns (like rushing meals or overeating)
- Gut motility issues
- Endometriosis, particularly if issues flare around your period or ovulation. (This is one we often see missed in women with gut symptoms. It affects around 1 in 10 women.)
If you have gut issues, try not to start cutting out foods without guidance from your GP or a registered dietitian or nutritionist. It’s always worth having a coeliac screen first, as this is often missed and can help rule out other gut or gynaecological conditions. Importantly, gluten needs to still be in your diet for the test to be accurate.
Note: it's important to see a doctor with any ongoing bloating or irregularity in your bowel movements.
5. Burning feeling in your chest or throat
An uncomfortable burning sensation after eating, or when you lie down at night, might be reflux. Your stomach is a very acidic environment, and for some people, that acid doesn’t stay where it should and can move upwards, causing irritation.
Seeing your GP is important if you have these symptoms. In some cases, there may be bacteria in the stomach called Helicobacter pylori that needs treatment, so this is something to investigate.
Other things to consider include:
- The timing of your last meal — eating too close to lying down can make symptoms worse
- Caffeine and alcohol intake
- High-fat or spicy meals
- Carrying excess weight around your middle
Rather than relying on antacids long term, it’s important to understand what’s driving it and get the right support.
6. Blood in your stool
This is one symptom that’s really important not to ignore. While there can be relatively minor causes, such as haemorrhoids (especially if you’re straining or constipated), it can also be linked to more serious conditions like polyps, inflammatory bowel disease, or bowel cancer.
As a general guide:
Bright red blood is often from the lower bowel or rectum.
Dark or black stools can indicate bleeding higher up your digestive system.
Either way, if this is happening more than once or doesn’t settle quickly, please get it checked with your doctor.
Claire Turnbull is a registered nutritionist with an honours degree in dietetics, a wellbeing educator and author.
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