Why You Should Kick The Multi-Tasking Habit

Do you often try to multitask? 

For most people, the answer will be yes, with many believing that they are actually quite good at performing more than one task simultaneously. 

However, did you know that multitasking is something that the brain can’t physically do? 

While you may think that you are being more productive, there is plenty of research out there that proves otherwise, while also pointing to the fact that multitasking can be harmful to a person’s health. 

Here are just a few of the reasons as to why you should kick the multitasking habit. 

The Brain Can’t Multi-Task 

The human brain only has a finite amount of attention to give at any one time, and was actually designed to focus on just one task at a time. 

Think that your brain is different, because multitasking is something that you do all the time? 

Well, you may think that your brain is multitasking, but, chances are, it isn’t…

When you think you are multitasking, your brain is actually rapidly switching from one task to another. 

Each of these switches requires two processes: 

It takes just a fraction of a second for your brain to carry out these processes, which is why you don’t really realize that they are going on. 

This doesn’t seem like much time, but, when your brain is constantly having to switch back and forth between tasks, all of those extra seconds begin to add up. 

This routine also encourages bad brain habits…

What does this mean? 

Well, each time you completely one of the tasks that you are doing, even if this is something as simple as replying to an email or posting on social media, a small amount of dopamine is released in the body. This is a chemical that makes you feel good and accomplished. 

The brain loves dopamine, and the fact that these small amounts keep being released encourage the brain to continue switching from task to task, even when you don’t want it to. It also makes you think that you are accomplishing a lot, when really there isn’t much being actually done. 

Productivity Drops When You Multi-Task 

Most people multitask because they want to be more productive, not realizing that the opposite of this is more likely to happen. 

While you may think that you are getting more done in your time, research shows that it actually takes longer to complete tasks when multitasking, especially when compared to carrying out each task on its own. 

In fact, many experts believe that multitasking leads to a 40% drop in productivity, along with a higher chance of you making more mistakes.

Multi-Tasking Raises Stress Levels

You may not feel stressed when multitasking, but your brain definitely does…

All of that switching back and forth between various tasks results in cortisol, also known as the stress hormone, being released into your body. 

Why is this bad? 

Well, when it happens in small amounts, there is absolutely nothing wrong with this. In fact, it is this hormone that gave humans the fight or flight instinct, and enabled our species to evolve in the way that it has. 

 

Cortisol is also important for several other functions in the human body, from bone growth to your sleep cycle. 

However, when cortisol ends up running through the body for long periods of time, this is where the trouble begins…

Excess cortisol has a number of detrimental effects on human health, including: 

  • Depression and anxiety
  • Digestive issues 
  • Increased inflammation within the body 
  • Heart disease 
  • Headaches 
  • Weight gain 
  • Sleep problems 
  • Impaired memory and concentration 
  • Premature aging

As you can see, cortisol, along with stress, is something that you want to keep to a minimum. 

There are likely already plenty of other stressors in your life, so don’t add to this by multitasking. 

Multi-Tasking Lowers Your IQ

Your IQ refers to your ability to think, reason and carry out cognitive tasks.

No matter how high your IQ may be, multitasking is something that will lower this back down.

In fact, multitasking lowers your IQ to the same level it would have been if you had stayed up all night.

Studies carried out on this subject have witnessed such significant IQ drops in men that it brings their IQ level down to that of an eight year old child.

Even just the thought of multitasking, such as knowing that you have an unread email in your inbox, can lower your IQ by 10 points.

It Could Contribute to Brain Damage

Research on this topic is still relatively new, but, so far, it shows that multitasking can actually lead to brain damage, with this damage being permanent in many cases.

How does multitasking result in brain damage?

Well, there have been MRI brain scans carried out on two groups of people – one group of frequent multitaskers and one group of people who don’t multitask much.

The results were surprising…

The scans showed that the group of people who multitasked more frequently actually had less brain density in the anterior cingulate cortex, which is the part of the brain responsible for controlling your emotions.

A person’s memory can also be permanently affected by multitasking. Since the brain isn’t properly paying attention to a task, it will be much harder for your brain to then recollect information relating to the task in the future, not only damaging your short term memory, but also your long term.

It Also Prevents Learning

In order for your brain to properly learn, it needs to have enough attention to give to the topic. 

By multitasking, you are reducing the amount of attention your brain gives to each task, which will then prevent you from learning along the way. 

This is especially the case for younger minds, with research suggesting that multitasking can have a seriously detrimental effect on learning and grades while at school. 

It Could Lead to Over-Eating During Mealtimes

Multitasking isn’t just problematic when it comes to work and productivity…

It can also cause issues during mealtimes too.

So many people end up watching TV, going online or checking their phones while eating a meal. 

However, this lack of concentration on the food that you are consuming prevents your brain from properly processing all that you have eaten. This then means that it doesn’t send a signal to your body to tell it to stop eating because it is full. 

This results in you not feeling as full as you otherwise would have after a meal, either leading you to eat more, or to eat again after a short period of time. 

It Inhibits Creativity

If you are working on a project that requires you to be creative, then multitasking is something that you should definitely avoid. 

Why? 

Because creativity requires so much focus and concentration from the brain, especially if you are trying to use creativity to solve a problem. 

If you want nurture your creativity, then you will need to bring all of your attention to the creative task at hand, rather than letting your brain wander off onto other tasks. 

And Prevents Mindfulness 

Many would say that mindfulness is the most advanced form of attentiveness.

What is mindfulness?

It refers to being completely present in the moment, with many considering it to be a form of meditation.

Mindfulness brings with it several benefits, such as:

  • Decreased stress and anxiety
  • Improved cognitive functioning
  • Lowered blood pressure and heart rate
  • Increased attention, focus and awareness
  • Calmness

As you can see, mindfulness brings nothing but positives, and is something that could benefit just about everyone.

Unfortunately, multitasking is something that really detracts from this, preventing a person from experiencing mindfulness.

How to Kick the Multi-Tasking Habit

Hopefully, by now, you will be in full agreement that multitasking is a habit you need to beat. 

But how exactly do you go about doing this? 

Well, although research shows that the brain can just about handle two tasks, but no more, at once, your best bet in kicking the multitasking habit would be to give single-tasking a try. 

Never heard of that phrase before? 

It is exactly what it sounds like – concentrating on a single task, rather than multiple tasks. 

This may sound simple, but, for many, it is actually quite difficult…

The key here is to force yourself to focus on the most important task at hand, giving yourself the time you need to complete this. Keep all other distractions well away, so that your brain is less tempted to switch over to another task. If you are at work, a clean and clear desk can really help with this, as simply glancing over at something else you need to do can limit how your brain functions. 

Is your schedule too full to focus on just one task at a time? 

If so, this doesn’t mean that you should multitask. Instead, it means that you need to cut back on some of the commitments you have made in your schedule. 

Try to prioritize everything that you need to do, dropping any tasks that are not actually important. 

For those with a packed schedule, you likely also need to learn how to say no to other people, as well as other tasks. Taking on more than you and your brain can actually handle will only be detrimental in the long run, so make sure that you don’t say yes to extra projects that you don’t actually have time for. 

Another technique that can help is to perform tasks in batches, which is also known as chunking. 

This basically means that you set aside chunks of time each day to perform certain tasks. For example, check your emails and messages all at once, once a day, rather than doing this constantly throughout the day. 

This enables your brain to fully focus on what you are doing, rather than having to switch back and forth. 

Not got enough self control to resist checking your phone and messages throughout the day? 

There are a few apps available that can help you with this…

These enable you to set a length of time during which the app will block you from checking your email, social media, or any other websites that tend to distract you. 

Still finding it difficult to kick the multitasking habit? 

Keeping a journal can really help. 

How? 

Because this will enable you to track how you work, along with how much you get done, while also keeping a record of any distractions you have faced. Being able to see all of this right in front of you can then help you to plan how to overcome your multitasking habit. 

Could Multi-Tasking Ever Be Beneficial? 

Although multitasking is never really beneficial, there are certain tasks that aren’t negatively impacted if you choose to do something else at the same time. 

The perfect example of this would be listening to music, or to an audiobook, while you are working out. 

Since the main task you are focussing on is physical, your body is able to do this on auto-pilot, as the task doesn’t require much brain attention. This then enables your brain to focus more on the second task that you are doing. 

Watching television while folding laundry is another example, as the folding is something that does not require much brain power. 

Multitasking is something that just about everyone does, although the majority of these people do not realize just how detrimental it can be. From reducing productivity to increasing stress, multitasking is a habit that you should try to tackle as soon as possible. Trust us, it won’t be long before you see all of the benefits that single-tasking can bring to your life! 

Tired woman at her work desk

What’s Causing Your Daytime Fatigue?

Do you often find it difficult to stay awake and concentrate during the day?

If so, you could be suffering from daytime fatigue, which is often linked to another medical problem.

Here are nine different causes of daytime fatigue, as well as tips on what you can do about them.

Hypersomnia

Hypersomnia is a condition that refers to either:

  • Excessive daytime sleepiness
  • An excessive amount of time spent sleeping

If you have hypersomnia, you will likely find yourself falling asleep at random points during the day, even while you are talking or driving.

Hypersomnia is extremely common, affecting around 40% of people at some point in their lives. 

What causes hypersomnia?

Here are a few of the most common causes of the condition: 

  • Sleep disorders, which will be explained in more detail below
  • Sleep deprivation
  • Alcohol or drug abuse
  • A head injury
  • Being overweight
  • Genetics
  • Depression and anxiety

So, if you have hypersomnia, what can you do about it?

You should first have this confirmed by your doctor, who will also be able to prescribe different drugs to help treat the condition.

You can also try to identify the cause of your hypersomnia, and then work to reverse this. For example, if it is caused by being overweight, losing weight can help, while changing your sleeping habits so that you get more sleep will prevent sleep deprivation from causing your hypersomnia.

Sleep Deprivation

Sleep deprivation is extremely common, and simply refers to a person not getting enough sleep

How much sleep is enough?

Experts recommend between seven to nine hours of sleep each night, although this does vary between individuals, and also changes with age.

While missing out on a couple of hours once in a while will not cause any harm, experiencing frequent bouts of sleep deprivation can definitely lead to daytime fatigue.

How can you overcome this?

The obvious answer would be…

Get more sleep!

Here are a few tips to help you to get more quality sleep:

  • Set a regular schedule – a regular sleep schedule will help to train your body clock into feeling tired at the same time each evening, while waking itself up at the same time each morning. Make sure that you stick to this schedule, even on the weekends
  • Stay away from caffeine or alcohol from late afternoon onwardsboth of these can hugely impact your sleep, as well as its quality
  • Don’t keep blue light-emitting electronics in your bedroomthe blue light that comes from the screens of these devices keeps your body awake for longer
  • Avoid daytime nappingeven if you feel tired during the day, avoid the temptation to nap, as this will only prevent you from falling asleep at the optimum time that night
  • Work out in the morningsyou may think that exercising would help you to fall asleep, but this actually raises the heart rate and triggers the release of adrenaline into your body, both of which will keep you awake. However, exercise done in the mornings, or even the afternoons, can actually help you to sleep better at night
  • Avoid eating two hours before bedthis sets your digestive system in motion, which can keep you awake

Infographic on how to get better sleep

Sleep Disorders

Sleep disorders cause you to frequently wake up during the night, which then interferes with the quality of your sleep, leading to you feeling chronically fatigued each day.

These are some of the most common sleep disorders:

  • Obstructive Sleep Apnea – the most common sleep disorder, affecting more than 20 million adults in the USA alone. This disorder consists of a blockage in the airways, meaning that the brain wakes itself up to send a signal to the respiratory system to continue functioning normally. This usually causes a person to stop breathing for about 10 to 20 seconds, and can occur hundreds of times throughout the night, without a person even realizing it
  • Narcolepsythis is an autoimmune disorder in which the brain is not able to properly control its sleep and wake cycles. This means that you experience the REM stage of sleep, which is when you are sleeping the deepest, at random points during the day
  • Restless Leg Syndromethis neurological disorder causes a person to feel an uncomfortable sensation in their legs, which leads to them moving their legs around to relieve this. Since this makes it difficult for a person to fall asleep, as well as stay asleep, the result is daytime fatigue

Treatments vary for each sleep disorder, and in some cases, especially for restless leg syndrome, these disorders can be a sign of a more serious medical condition. This makes it important to see a doctor if you think that you may be suffering from a sleep disorder. 

Depression

Depression is much more common than you would think…

Around 300 million people around the world, including 16.2 million adults in the USA, have depression. It is also believed that around 15% of the adult population will experience depression at some point in their lives. 

What does this have to do with daytime fatigue?

Research shows that people with depression are much more likely to experience daytime fatigue. Not only that, but people who already have daytime fatigue are much more likely to end up depressed.

As you can see, this results in a vicious circle that can be difficult to break out of.

When it comes to treating depression…

There are many treatment options out there, depending on the severity of your depression. This is something that only a professional can advise you on, so make sure that you speak to a doctor if you think that you may be depressed.

Too Much Caffeine

Coffee is commonly drunk to help people stay awake and alert, but, sometimes, it can have the opposite effect.

While a cup or two won’t do any harm, drinking too much caffeine can lead to:

  • Increased heart rate
  • High blood pressure
  • A jittery feeling
  • Anxiety
  • Insomnia

What happens once the caffeine wears off?

You end up “crashing”, resulting in you feeling completely fatigued.

What can you do about this?

Well, let’s begin by what you shouldn’t do…

Drinking even more coffee in order to overcome this would be the worst way to deal with the problem.  

Instead, try to cut back on the amount of caffeine you drink.

Don’t worry, you don’t need to completely cut caffeine out of your life, because this will only leave you with withdrawal symptoms.

Try slowly weaning yourself off the coffee, as well as any other caffeinated drinks. Replace these with water or other drinks, so that you are consuming less caffeine each day.

A Poor Diet

The food that you eat fuels your body, so it only makes sense that your body will feel weak and tired if it is not being fed with the right nutrients.

Let’s begin with the most important meal of the day…

Breakfast!

So many people out there skip breakfast, not realizing just how crucial this meal is.

Why is it so important?

Because the food that you eat for breakfast helps to wake your body up, giving your metabolism a kick start for the day. Without breakfast, your energy levels will be lacking from the start of the day.

If you don’t have time for breakfast, or are simply too tired early in the mornings…

Try putting a small grab-and-go morning snack together the night before, and then slowly build up your new breakfast habit to encompass larger and more filling meals.

Now on to the rest of the food you eat…

Try to avoid large and heavy meals during the day, as these can often leave you feeling bloated and lethargic.

Make sure that your diet is a balanced one, featuring plenty of fresh fruits and vegetables, along with whole grains, nuts and seeds. 

Why is this important?

Because if you eat processed, high-sugar foods instead, this causes a spike in your blood sugar levels. Once this drops back down, it leaves you feeling fatigued and low.

Premenstrual Syndrome

PMS manifests differently in every single woman out there.

For many, daytime fatigue is one of the symptoms, and this is actually extremely common.

Your body produces a hormone called melatonin, which helps it to regulate its sleep cycles. During your premenstrual phase, as well as your menstrual phase, melatonin levels fluctuate, often decreasing. This then keeps you up at night, making you feel fatigued during the day.

Not only that, but the hormonal changes during your premenstrual phase can lead to an increase in the amount of deep sleep that you experience. However, this occurs during the day as well as the night, causing you to feel tired and sluggish.

Dehydration

Did you know that 75% of Americans are chronically dehydrated?

This is a condition that affects millions of people, even though it is so easily prevented.

How does this relate to daytime fatigue?

Because research shows that dehydration is the number one cause of midday fatigue.

How does dehydration cause this?

Due to the way in which a lack of water causes your blood pressure to drop. This then leads to headaches, fatigue and a loss of concentration. 

How much water should you be drinking each day?

This varies, not only depending on your weight but also your activity levels through the day. A good amount to aim for would be around two liters a day, but don’t forget that you will also be getting a small chunk of this from the food that you eat, especially if your diet is high in fresh fruits and vegetables. 

Can’t seem to drink enough water during the day?

Here are a few tips to help you out:

  • Mix up a pitcher of fruit-infused water to give your water some extra flavor
  • Try to drink a full cup of water before every meal
  • Download an app to help you to track how much water you are drinking, as well as setting alarms to remind you to drink some water
  • If you are drinking a sugar-filled drink, try diluting this down with some water
  • Install a water filter, as this can help your water to taste better
  • Mae sure that you drink one glass of water for every alcoholic drink you consume

Remember…

If you are feeling thirsty, then this means that you are already dehydrated.

A Sedentary Lifestyle

More and more people are experiencing a sedentary lifestyle these days, and this is actually a common cause behind daytime fatigue.

How are the two connected?

Well, the lack of physical activity leads to your musculoskeletal and cardiovascular systems de-conditioning, while also depressing your mood. Both of these can then result in daytime fatigue.

There is so much research out there that backs up the way in which exercise is able to help reverse daytime fatigue, making this something well worth trying.

Hate the idea of exercise?

Physical activity doesn’t mean that you have to spend hours in the gym.

If you really think about it, you are guaranteed to be able to find some form of physical activity that appeals to you. Whether this may be a dance class, a group dog walk, a visit to the beach, a gardening session, or even blasting some music at home and dancing around the house, any activity that gets you up and moving regularly can help you to feel less fatigued during the day.

Daytime fatigue is extremely common, but so frustrating to deal with due to the way in which it impacts everyday life. In order to overcome your daytime fatigue, spend some time working out the cause of it, as treating the root issue will be the most effective way to deal with the problem.

Friends laughing while using a tablet

How Social Media Affects Your Life

Do you frequently use social media?

For the majority of people out there, the answer will be yes.

The next question is…

Have you ever thought about how this has actually affected your life over the years?

Social media has so many different effects on daily life, both positive as well as negative, and no matter how addicted you may be to your favorite social media platforms, it is important to still be aware of the impact that this is having.

Social Media Can Prevent Quality Sleep

When you can’t seem to fall asleep at night, are you guilty of often reaching for your phone and scrolling through social media sites?

This is extremely common, and is something that many people do as a way to wind down after a long day.

However, while you may think that this is harmless, it is actually having quite a detrimental impact on your sleep quality…

How?

Due to the blue light that is emitted by the electronic devices you use.

There are multiple studies out there that show that the blue light from LED screens interferes with your body’s production of melatonin, which is the hormone that tells your brain that it is time to fall asleep.

Without as much melatonin in your body, you end up being more alert, staying awake for longer than you otherwise would have.

Of course, there is an easy fix to this…

All you need to do is download an app that adapts your device’s screen to the time of day, meaning that it takes on a warm orange filter in the evenings. This is so much easier on the eyes, and will prevent your device’s blue light from keeping you up

While this may seem like a great solution, keep in mind that simply staring at any sort of screen will still trigger your brain to stay awake. If the blue light apps don’t seem to be working for you, you will likely be better off staying away from social media, along with any other electronic devices, for at least an hour before bed

Social Media Can Affect Your Self Esteem

Whether you openly admit it or not, you likely have a few insecurities, and this is something that everybody experiences in their life.

While this is completely normal, social media has the effect of exacerbating any insecurities, making you feel worse about them than you already did. 

In fact, a study carried out at the University of Copenhagen found that those who used social media regularly tended to suffer from Facebook envy.

What is Facebook envy?

Simply put, it refers to the feelings of jealousy that you feel after seeing all of the activities that your friends have been up to on social media.

On the other hand, those who abstained from using social media for a while reported that they felt much more satisfied with their lives, and considered their mental well-being to be quite high. 

Social Media Makes it Easier to Spread and Absorb Knowledge and Information

While the internet already made it so much easier for information to be shared, this became even more so after the rise of social media.

In just a few seconds, your message could be spread to people all across the globe, giving you quite the sense of power.

The upside to this is the fact that if you have an important message to share, you can easily do this.

However, there is also a downside to this too…

Fake news is a term that you have likely heard about quite a bit recently.

If you haven’t, the term fake news refers to a story that has been created to deliberately deceive its readers and spread misinformation.

Fake news spreads like wildfire on social media, with the more “likes” a story receives making others believe it even more.

The only way around this is for social media platforms to regulate the news that is posted, but this would, of course, end up leading to censorship, which defeats the purpose of social media to quite an extent. 

Want to keep yourself educated when it comes to fake news and misinformation?

Well, when you read a story that sounds doubtful, all you need to do is a quick Google search to find out more information from trustworthy sources, before making up your own mind about the situation.

When it comes down to it…

Don’t believe everything that you read on social media!

Social Media Can Hinder Real Life Social Interaction

You may think that you are an incredibly social person because of the hundreds, or even thousands, or friends you have on social media, as well as the fact that you are always communicating with many of them.

However, when it comes to real life social interaction, social media can actually hinder this quite a bit.

How many times have you been spending time with others, only for one or more of those people to be staring at their phone?

This is so common, and even if you personally are not guilty of it, chances are that you will notice this happening when visiting a restaurant, a bar or any other social setting.

Constantly staring at your phone, or even checking it periodically, takes your attention away from what is actually going on around you.

Social Media Can Also Promote Real Life Social Interaction

While social media does hinder real life interaction, it can also have the opposite effect…

Social media is a fantastic way to reconnect with old friends whom you have lost touch with, bringing you together once again and making it easier for you to meet up in real life.

There are also many events that are organized and promoted through social media, which you may otherwise have never heard of. These events bring together people with similar interests, enabling you to make so many more like-minded friends.

Not only that, but social media has been seen to be quite effective when it comes to promoting real life social interaction among introverted adolescents. It allows them to interact with others from the safety of their screen, which then builds up their confidence when it comes to real life interactions.

Social Media Can Encourage Cyberbullying

Have you heard of cyberbullying before?

This is a problem that is becoming increasingly common, and refers to bullying an individual by sending them intimidating messages.

Why is it becoming more and more common?

This is largely due to social media, and the way that these platforms make it so easy to involve yourself in someone else’s life.

This is especially the case with younger generations, as many do not realize just how hurtful their words and comments can be.

Social Media Can Be Extremely Entertaining

One of the great things about social media is the amount of entertainment it provides. This can be in many different forms, such as:

  • Watching videos
  • Looking at pictures
  • Playing games
  • Reading stories

Thanks to all of this, social media can sometimes  be a great way to relax and de-stress.

Social Media Keeps You Constantly Connected

There are many people that feel that being constantly connected is nothing but a positive, but this can actually have quite a detrimental effect on your mental health.

How?

Because of the pressure you face to always be available and quickly respond to others, and this can often make you feel as though you simply never have any time to relax.

Even when many try to disconnect, they end up feeling as though they are missing out on what is going on, and crave being back online again.

Social Media Makes It Easier for Small Businesses to Reach Customers

In the past, one of the biggest challenges that a small business would face is the lack of a marketing budget, and this would make it extremely difficult to reach new customers.

However, social media has turned this all around…

Even with a completely non-existent marketing budget, social media still gives you the opportunity to reach out to, connect with, and interact with new and existing customers, making it so much easier for you to build a reputable brand.

For many small businesses, social media is their sole form of marketing to begin with, and this is usually set up long before a business develops a website. 

Not only that, but advancements in social media enable users to make purchases directly through social media platforms, meaning that small business don’t need to even worry about setting up online shops anymore, saving so much time and money.

Social Media Encourages Multitasking

Are you guilty of checking social media sites while you are in the middle of doing something else?

This is something else that is extremely common, and ends up causing you to multitask.

This may sound great, as well as productive, but research shows that the human brain is not actually capable of multitasking. While you may think that you are doing multiple tasks at once, your brain is actually just switching from one to the other very rapidly, meaning that you are not fully concentrating on any one task.

Why does the brain do this?

It is likely due to the way in which humans evolved. In order to survive while hunting big animals, it became necessary for humans to put all of their focus on to one task, and this is one of the reasons as to why humans have become the dominant species in the world

So, while you may think that your brain can cope with constantly checking social media while you are working, keep in mind that this is actually preventing you from being as productive as you would be if you put social media away for a while.

Social Media Can Affect Your Job Prospects

Many people still do not realize just how often potential employers will check out your social media accounts. Why do they do this?

To find out more about you, of course!

Social media profiles can be extremely revealing, but, sometimes, the information that is revealed is not what you want your employer to know.

This makes it so important to be aware of every little thing you post or comment on, while also editing privacy settings to ensure that only the people you personally know have access to all of these details in your life.

Using Social Media Responsibly

While social media may have its downsides, there are definitely plenty of upsides that come with it too.

Wondering how to use social media in a way that impacts your life positively, rather than negatively?

There are several steps that you can take to do this, such as:

  • Be yourself – don’t try to be someone you aren’t when posting on social media. Stay honest and don’t lie or exaggerate
  • Watch what you postdon’t over-post every detail of your life, and keep in mind that everything you put on to the internet is permanent
  • The right frame of mindnever post on social media when you are angry, or under the influence of alcohol or drugs
  • Be aware of your friends on social mediait may be tempting to accept friend requests from just about everyone, but remember that all of those people will then be able to see so many details of your life
  • Privacy settings – every social media platform will have its own privacy settings, so make sure that you are aware of these

Social media really has spread all across the globe, with more than 2.3 billion people in the world being active social media users. While there is no denying that social media can have quite a few negative impacts on a person’s life, it does also have so many positive points too. The key is to use social media in a responsible way, and make sure that you do not allow it to dominate your life.

Goji berries in a wooden bowl

The Vitamin Truth About Berries

If you’ve been paying any attention to the world of health and wellness, maybe you noticed how there isn’t a single health enthusiast out there who isn’t raving about the all-healing power of berries. From hearty oatmeal to colorful fruit bowls to body-charging smoothies, it seems berries have been finding their way into every health-conscious meal plan.

So, how are berries supposed to help our health and beauty, exactly?

Well, these bite-sized nutrients are nature’s very own stockpile of vitamins, which hold a number of immunity-boosting properties that can contribute to your overall well-being. By regularly supplying your body with vitamins, you can help ensure all your vital organs are functioning properly.

Moreover, having more vitamins in your diet doesn’t hurt on the beauty front, either. You heard that right – munching on berries can help you achieve healthy-looking skin, hair and even nails! Read on to find out exactly how.

Strawberries Are a Treasure Trove of Vitamin C

Vitamin C, or ascorbic acid, is the undisputable star among body-boosting nutrients.

Even if you aren’t well-versed in health and wellness trends, you probably already know that Vitamin C can do wonders for improving your immune system.

However, the benefits of upping your Vitamin C intake go way beyond that.

For example, did you know that a regular consumption of this Vitamin can also improve your eyesight, fade your age spots and relieve stress?

And that’s only the beginning.

First of all, Vitamin C can be your best friend when you want to fight off those pesky symptoms of common cold, such as sore throat, coughing and fatigue.

Upping your Vitamin C intake will boost your immunity and help your body in the fight against damaging infections.

Consuming foods with high Vitamin C concentration can also be beneficial for keeping more serious illnesses at bay.

Increased stress levels can also deplete Vitamin C levels in your body, so redressing the balance may help with reducing stress-related symptoms such as over-irritability, fatigue and lack of sleep.

When it comes to beauty benefits, Vitamin C is crucial for the production of collagen, that special little substance that keeps your complexion plump and glowing.

By upping your daily Vitamin C intake, you can help smooth out fine lines, wrinkles, but also minimize dark spots and other symptoms of hyperpigmentation on your skin.

Moreover, Vitamin C can reverse the negative effects caused by free radicals and protect it from additional damage causes by UV rays, pollution and other kinds of harmful environmental factors.

So, how do you make sure you are getting enough of this magic Vitamin C in your day-to-day meals?

We have some good news for you: berries are packed with this immunity-pepping antioxidant.

b, everyone’s favorite springtime treat, make for a great source of this body-healing vitamin.

One serving (a cup) of this palate-pleasing treat contains 80 milligrams of Vitamin C, which is around the exact amount of prescribed daily intake.

Raspberries and blueberries are also rich in Vitamin C. To create a trifecta of this illness-fighting vitamin, combine a handful od strawberries, raspberries and blueberries into a delicious fruit bowl.

Vitamin K Found in Blueberries is a Powerful Antioxidant

Vitamin K might have been flying under the radar in the past, but these days, all the health freaks are raving about it.

Why is this the case?

Well, this essential vitamin helps keep your body strong on several fronts.

For example, this nutrient can improve the functioning of your cardiovascular system. Since it can promote blood clotting, it is crucial for your body to be replenished with this vitamin in order to be able to heal from bleeding or bruising.

One of the most well-known benefits of Vitamin K is that it can strengthen your bones, and it does so by boosting the amount of protein needed to preserve bone calcium.

Optimal Vitamin K intake can help prevent occurrence of medical conditions such as osteoporosis and bone fracture.

Furthermore, increasing the presence of Vitamin K in your diet can help relieve PMS symptoms such as cramps and other types of discomfort. It can also help with excessive bleeding during periods.

In combination with other vitamins (such as A, C and D), Vitamin K can also help fight off the bacteria that accumulates on your teeth and gum. As a result, it can be effective in warding off tooth decay, cavities and various gum diseases.

One fruit that is especially loaded with vitamin K is blueberry.

A cup of these tiny nutritional powerhouses can contain up to 28.6 micrograms of Vitamin K, which is more than a third or prescribed daily intake.

And when it comes to introducing blueberries into your day-to-day meals – it’s as easy as it sounds.

You can carry a pack of this delicious fruit with you and snack on the go whenever you feel like a pick-me-up at work or after gym.

Blueberries can also be a great way to infuse your breakfast with the precious Vitamin K – simply throw them in your favorite oat meal and cereal and your dish will instantly become charged with antioxidants.

They can also add a kick of vitamins into your smoothies. They work well for sweetening more bitter ingredients like spinach or kale.

And in you need further inspiration, here’s an idea for a healthy smoothie where blueberry is the star ingredient.

In a blender, combine the following:

  • 1 cup kale
  • 1 cup blueberries
  • 1 cup almond milk

Mix until you achieve a smooth consistency. Voila, you’ve just made an ideal snack to kick-start your body and up your Vitamin K intake.

Vitamin A is Abundant in Acai Berries

It is a well-known fact Vitamin A can be incredibly beneficial for eye health and good vision.

However, not many people know this component is directly or indirectly tied to regular functioning of all the vital organs in the body.

This is because Vitamin A has powerful antioxidant properties, which can assist your body in the purging of free radicals, those harmful agents that cause genetic damage to your cells and trigger a host of medical conditions.

Furthermore, optimal Vitamin A intake can fortify your immunity, which means your body will be better equipped to ward off various illnesses.

Vitamin A can be found in certain animal products, as well as plant-based food, in which case it’s known as beta carotene. 

And one ingredient that is especially rich in this organ-pepping vitamin is the acai berry, a dark-hued fruit that hails from the Amazon region.

Because of its notable medicinal powers, this tropical berry has been consumed by the native people of Brazil for centuries.

Recently, it has become increasingly popular in health and wellness-conscious circles, which hail it as the new superfood du jour.

And for good reason, too: not only does the acai berry have numerous benefits for your body, it can also improve the appearance of your skin.

Due to high concentration of Vitamin A and other antioxidants, frequent consumption of acai berry can stave off various ailments, improve your digestion and cardiovascular activity and boost your energy levels.

When it comes to skin, the active ingredients found in acai berry can help reverse symptoms of aging such as fine lines and wrinkles.

The vitamins concentrated in this Amazonian treat can also reinforce skin’s protective barrier, which will help protect it from harmful environmental factors, such as the sun, pollution, harsh weather, etc. 

Due to its rich, slightly bitter flavor, acai berry work well in combination with slightly sweeter ingredients.

It can be added to healthy dessert alternatives when you’re looking to add a punch of antioxidants to your after-meal treats.

The easiest way to consume the Brazilian berry is simply to throw it in a smoothie or breakfast bowl.

For added sweetness, chop up a banana or an apple, so your concoction isn’t too bitter.

Vitamin E in Blackberries Has Immense Reparative Properties

When it comes to reversing aging processes, one antioxidant in particular can be incredibly helpful: Vitamin E.

To begin with, this component can be notably beneficial for your cardiovascular system.

Vitamin E can help balance cholesterol levels and reduce chances of it oxidizing, as well as preventing thickening of the arteries.

Because of its powerful antioxidant properties, Vitamin E can effectively help in the fight against free radicals. This will in turn reduce chances of your body developing all kinds of medical issues, from common ailments to more serious conditions.

Having more Vitamin E in your diet can also transform your skin, hair and nails – making them healthier and more resistant to outside harms.

Due to its reparative powers, Vitamin E can help rejuvenate and heal damaged and irritated skin. Since Vitamin E is potent at accelerating cell regeneration, it can be used to treat sunburnt skin, scars and eczema.

Frequent consumption of this antioxidant will also boost hair growth, but also make your strands thicker and better equipped to fight off environmental damage. It can also do wonders for an itchy, flaky scalp.

And if you’re looking for ways to increase your daily intake of this powerful nutrient, you can always go down the easy road and take supplements.

However, to get the real deal, you should know that this vitamin can only be found in plant-based foods.

Luckily, berries represent one of the richest sources of Vitamin E. 

Blackberries in particular pack a punch when it comes to Vitamin E concentration: one cup contains about 1.68 milligrams of this powerful antioxidant.

When it comes to meal ideas, blackberries can be consumed on their own and make for a great snack when you’re on the run.

However, if your mind the slightly sour flavor, you can always combine them with sweeter fruit (like mango or papaya, which also contain high concentration of Vitamin E) to make a delicious, antioxidant-packed smoothie.

You can also add blackberries to your favorite oatmeal or throw them in a fruit salad.

Other berries that contain high concentration of Vitamin E include:

  • Cherries
  • Strawberries
  • Blueberries
  • Raspberries

These mini bombs of antioxidants are bountiful during warm, sunny seasons and will make for a refreshing meal during scorching summer days.

Goji Berries are Rich in B Complex Vitamins

By B complex vitamins, people usually refer to the following compounds:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

And you’ll be delighted to hear that goji berries, a nutritious fruit that originates form Asia, contain even four of these super-charging agents, including vitamins B1, B2, B3 and B12.

And each of these has its own set of benefits for your health and your body.

For example, Vitamin B1 contributes to healthy digestive tract, but can also improve your nervous system, as well as skin, eyes and hair.

On the other hand, riboflavin or Vitamin B2 helps prevent cognitive decline, and it can also minimize symptoms of depression.

Vitamin B12 found in goji berries is one of the most important components for the healthy functioning of your organs. Regular Vitamin B12 consumption will keep energy levels high, but also regulate your mood.

This particular vitamin also reduces the risk of neurodegenerative diseases.

Since goji berries are still somewhat mysterious to the casual health food enthusiast, you might be wondering how you can include them in your day-to-day meals.

Luckily, this task is a lot easier than you think!

Just like any other berry, goji can be a welcome addition into various health-oriented meals, including smoothies, breakfast bowls or oat meals.

It can also be consumed on its own; however, if you’re looking to pack a punch of antioxidants, combine your goji berries with a handful of nuts like almonds, cashews or walnuts.

Have you been convinced of berries’ immense vitamin powers yet? Next time you find yourself at the fresh produce section, make sure to stock up on these super-charging nuggets. Your body will soon be thanking you!

11 Unusual Ways to Manage Stress

Between work, school and family obligations, it’s easy to crumble under the weight of our day-to-day lives.

And no matter how much you try to practice a healthy lifestyle and maintain a clear mind, you still can’t seem to catch a break.

Which is odd, because you already know all the well-established de-stressing mantras: eat less junk food, exercise more, drink at least eight glasses of water a day…

And while all of this is sound advice, something just hasn’t clicked for you yet.

Perhaps you need a fresh take on how to battle with everyday anxieties that are burdening you.

You’ve come to the right place, then!

We have prepared a list of unorthodox stress relievers that can reduce anxiety levels and help you achieve a calmer, more balanced everyday routine.

And if you’re curious to find out what they are, make sure to keep reading – who knows, you might just find the perfect stress-reliever for your needs!

Fill Out a Coloring Book

Did you notice that in recent years, bookstore shelves have been lined with a curiously large number of coloring books?

And not in the children’s section, either.

This is because adult coloring books have been shown to work wonders when it comes to reducing stress levels and practicing mindfulness.

You don’t need much – a simple book with sketches, a couple of coloring pencils and, voila, you’re ready to switch off and immerse yourself in a simple, yet rewarding activity that can take you mind off the everyday worries.

When it comes to designs, coloring books come in all formats and themes: mandalas, botany, architecture, etc.

So, whatever your preferred visuals are, you can rest assured there’s a coloring book out there ready to become your stress-reducing project.

Chew Gum

Humans have been chewing on various things to improve their mood for millennia, all the way from the Ancient Greeks to the Maya.

Why is this the case?

Well, studies have shown that chewing gum can be immensely effective in minimizing stress and contributing to a more balanced mental state.

Moreover, if your mouth is preoccupied with chewing gum, your brain becomes more awake and perceptive, which can be very helpful in those stressful situations when you have to stay alert and focused.

And if you want to keep it on the healthy side, make sure to stash yourself with sugar-free gum. This way, you won’t have to worry about extra calories or carbs while you’re getting your dose of stress relief.

Dance Away the Worries

“Dance like no one’s watching” might sound silly, but this advice can be golden when it comes to reducing stress.

Just like it’s the case with any other physical activity, dancing will help you break sweat and boost blood flow, which will then release the endorphins – neurotransmitters that help alleviate symptoms of stress. 

However, unlike the more traditional forms of exercise like running or going to the gym, we tend to consider dancing to be something fun and liberating.

Moreover, if your work or school entails stuffy environments and ultra-professional behavior, dancing can be a great outlet for releasing the goofier side of yourself.

Finally, if you decide to make dancing a regular occurrence in your life, not only will you reap its benefits for the mental state, but you will also improve flexibility, build muscle and increase your stamina.

Moreover, if you’re looking to shed a few extra pounds but dread going to the gym, regular dancing can be a great fitness substitute.

Cook Your Favorite Meal

Sometimes, stress can be exacerbated by poor dietary choices.

When we’re swamped with work and other tasks, we tend to go for the least healthy, instantly filling foods, which often tend to be loaded with processed carbs and sugars. 

And these two are never good news for stress.

A good plan to avoid situations like these is to set aside some time to cook a meal from scratch.

You can do this either for yourself or even for your loved ones.

Make a list of all the groceries you need, prepare your favorite healthy recipe and get cooking!

And if you need inspiration on what are the best ingredients for a body-soothing meal, look into incorporating one or more of the following ingredients into your dish:

  • Nuts
  • Fatty fish
  • Leafy greens
  • Avocado
  • Carrots

Take your time to focus on every step of the cooking process and try to do so without distractions.

This will help keep your mind occupied on the task at hand and hand keep you distracted from worries that could otherwise infest your thoughts.

Not only will a cooking session take your mind off day-to-day problems, you will also have a healthy, replenishing meal at the end of it.

Hang Out with Your Pet

Our furry companions can also be amazing when it comes to diminishing stress levels.

Giving your beloved cat or dog a belly rub can give you an instant jolt of endorphins and dopamines, which in turn reduce stress.

Not just that, but having a four-legged friend with you at all times can help make you feel less lonely in case you live on your own.

Plus, when you have another living being to take care of, chances are you won’t have time to dwell on your concerns 24/7.

Moreover, if you have a pet that requires regular walks, this also means you have a reason to go out in nature more often than people who don’t own animals.

And when you do that, your body is replenished with many nutrients that can help improve your overall mood and well-being.

Chat with a Friend

When we’re alone in our thoughts, our worries can only grow bigger and more tangled.

In order to avoid this vicious circle, it’s important to reach out to people around us.

That’s why it could be a good idea to ring your friend when you’re feeling particularly overwhelmed.

Having someone close to talk to will make you feel less alone and caught up in your own mind.

Moreover, verbalizing your problems out loud will help you put them into context and help view them more realistically.

On the other hand, you don’t even have to talk about all your problems and worries if you don’t feel like it.

A light, breezy convo can do wonders for improving your mood just as well.

For example, you can reminisce about fun or meaningful moments you’ve shared or exchange your favorite inside jokes.

Go to a New Place

Feeling sluggish and anxious can sometimes be a result of lack of movement and stale surroundings.

A change of environment can greatly improve your spirits and make you feel more productive and alerts.

This doesn’t mean you have to book an expensive trip or go miles away from your home.

Simple things like taking a different route to work or visiting a park or neighborhood in your city you’ve never been to before can also do the trick.

Spending time in unfamiliar environments will provide visual and mental stimulus for your brain. This will in turn help relieve stress and divert your attention to other things in your surroundings.

Moreover, if you decide to do a nature jaunt, this can also help boost your mood. Relaxing amidst greenery can calm the nerves, while the sun can replenish your body with Vitamin D, which can help lift your spirits when you’re feeling depressed and sluggish.

Sing, Sing, Sing

Stress can often become worse over time because we keep it buttoned up and hidden away from the eyes (and ears) of the world.

And if you’re not a particularly assertive or outspoken person, chances are you rarely speak up about things that concern or irritate you in your everyday dealings.

Did you know that singing can be a great way to release all the things you never get to verbalize?

It’s no wonder why so many nights out and business dinners often end in karaoke bars and rooms.

And if you feel too self-conscious to just start shouting at the top of your lungs in front of your family or housemates, you can do so when they’re out the house or while you’re in the shower.

Having your own mini-karaoke session in the bathroom or in your car can help you expel all the negative emotions you’ve been building up and start the day fresh.

Give Yourself a Facial

After a stressful day at work, in school or running errands, you just want to shut off from the world and unwind in the comfort of your home.

Why not elevate your relaxation to new heights and give yourself a little spa treatment?

This doesn’t have to be anything fancy; for example, a simple facial treatment can do wonders to relax your muscles and help you clear your thoughts.

Start off your mini-spa treatments by taking the day off with an oil or balm cleanser.

Once you wipe away all the makeup and daily grime, add another pump of your favorite face oil and start rubbing it into your face.

In the process, give yourself a face massage by moving the tips of your fingers in small, circular motions around your face.

Focus on your temples, your brow bone, center of the forehead and the jaw muscles, which tend to be very tense when we are stressed.

Once you’re finished with your face massage, treat yourself to a nourishing sheet mask infused with green tea, Aloe Vera or any other soothing nutrients.

Just slap one on and let it work its magic while you catch up on your favorite TV show.

If you want to treat yourself in the morning before work, you can also use pre-made ice cubes enriched with cucumber slices to awaken your skin and perk up your complexion.

Have a Glass of Orange Juice

In those moments when you’re feeling acute bouts of stress or anxiety, a refreshing glass of orange juice can do wonders for balancing your mood.

To make your own stress-annihilating drink, grab a couple of oranges and soften them up by rolling the fruit against a hard surface.

Cut them in half and squeeze them into a glass. Take a spoon and scrape off the pulp, then add it to your juice for more texture, fullness and nutrients. 

Your freshly squeezed citrusy concoction will be packed with Vitamin C, which can help diminish cortisol (stress) levels.

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Sounds like an all-around win!

De-Clutter Your Office or Apartment

Sometimes, the cause for stress can lie in our immediate environment.

Think about it: how can you have an unencumbered, organized mind if your room or office space is a complete mess?

That’s why you might want to set aside some time to tackle the clutter and arrange your belongings in the most optimal way.

Not only will this help establish a clean canvas for your work or day-to-day life, the act of cleaning itself can have great therapeutic benefits for your mind and body.

To make the most out de-cluttering, arrange your things in such a way that all the items you use daily are easily accessible. Store the things that aren’t used as often in compartmentalized spaces. Finally, donate or get rid of all the things you absolutely don’t need anymore.

Freeing up your living and working space from unnecessary things will help you focus on the stuff that really matters. 

Arranging your apartment and office is not only liberating, it will also make you more productive and at ease.

Just make sure to maintain the order and you won’t ever have to worry about unwanted clutter in your life.

Hopefully, these tips can help you make the first steps towards clearing your mind and beating stress once and for all. With some luck, you will finally be able to have a fulfilling, worry-free daily routine.

Couple holding up bottled juices

10 Foods You Think Are Good For You, But Actually Aren’t 

Have you been trying to improve your diet and eat in a healthier way?

This can sometimes seem quite easy, thanks to the wide range of foods available that are touted as being healthy.

However, while you may think that you are doing your body some good by consuming everything from agave nectar to store-bought green juices to coconut oil, you could actually be causing more damage than you realize…

Store-Bought Green Juices

Green juices have exploded in popularity lately, and for good reason too…

Juicing fruits and vegetables means that you are extracting the fiber, which means that, when you consume them, your body is able to absorb and make use of the nutrients within them at a much more efficient rate. This then gives you the fantastic surge of energy that green juices are so famous for.

There are so many green juices available in stores these days, and while some of them may be quite healthy, the majority are likely not.

So, how do you go about making a decision?

Many people think a juice that comes in a vivid shade of green is definitely going to be healthy, but it actually only takes a tiny amount of spinach, or another green, to achieve this color. The rest of the juice will tend to mainly consist of fruits, rather than vegetables, as this not only helps the juice to go further, but it also makes the taste one that will appeal to a wider audience.

The only way to decipher whether or not a store-bought green juice is good for you is by taking a look at the ingredients list. Not only do you need to be looking at which fruits and vegetables have been used, but make sure you also examine how much sugar the juice contains.

You will find that many juices out there are actually packed with sugar, with some even containing just as much as a fizzy drink

Of course, the best way to enjoy a green juice without worrying about whether or not it is bad for you is by making your own.

This is actually easy to do, and can be made in larger batches so that you have some juice ready for whenever you need a kick of energy.

Coconut Oil

Around 72% of Americans think that coconut oil is a healthy food, but recent reports from the American Heart Association dispute this

While coconut oil does contain some good fats, around 82% of the fat in coconut oil is saturated, which is a higher amount than everything from butter to pork lard to beef fat.

Cutting back on the amount of saturated fat in the modern diet is something that has been advised for a while now, and while coconut oil can have its benefits, it should not be consumed in copious amounts, which is what many do.

Coconut oil is also quite calorie-dense, with just one tablespoon of it containing around 120 calories.

While consuming small amounts of coconut oil is no doubt good for you, you would be best off sticking to healthier oils for daily use, such as extra virgin olive oil.

Of course, do not forget that, when used topically, coconut oil has some fantastic antifungal and anti-bacterial properties. 

Agave Nectar

If you have been looking into sugar substitutes, you have likely already come across agave nectar quite a few times, and maybe even used it yourself.

Agave nectar comes from the same plant that tequila is made from, and has a syrup-like consistency, making it a convenient sweetener to use.

But is it actually better than sugar?

Well, agave nectar does have a low-glycemic index, meaning that it does not cause sharp fluctuations in blood sugar levels. 

However, this only means that it does not contain glucose…

So what about fructose?

Agave is actually packed with fructose, which is the same substance that you would find in unhealthy high fructose corn syrup. There are a number of studies out there linking a diet high in fructose with a range of different medical issues, including heart disease. 

While agave nectar may be a better option than other artificial sweeteners, it is still a food that you should really try not to consume too much of.

Gluten-Free Foods

For those who have celiac disease, or a gluten sensitivity, a gluten-free diet is essential.

However, for everyone else, a gluten-free diet can actually be detrimental to your health.

How?

In a few different ways:

  • Gluten-free foods usually contain less fiber, which is necessary for bowel health
  • When gluten is removed from a food, it loses its elasticity, so other refined ingredients, such as stabilizing gums, are added in instead
  • Gluten-free foods often contain more calories, fat and carbohydrates than their standard alternatives

With so many different celebrities deciding to adopt a gluten-free diet, it seems to have become the new dietary trend, even though there is really no evidence that points to gluten being detrimental for health unless you have celiac disease. 

Pink Himalayan Salt

Pink Himalayan salt is another ingredient that has become quite trendy in recent years, and its distinctive pink hue not only looks pretty on kitchen shelves, but also contains small amounts of minerals. These include calcium, potassium, iron and magnesium.

However, have you actually looked into how much of these minerals are in the salt?

The answer is close to zero. While there are minerals present, these are in such tiny amounts that they really will not be making much of a difference at all to your health.

Many people use more Himalayan salt than regular salt, thinking that, because of the minerals, it is better for them. But, it is still just a salt, meaning that you need to be cautious with how much you use.

Low-Fat and Skimmed Milk

If you have been trying to watch your weight, then making the decision between a full-fat and a low-fat milk can seem like a no-brainer.

However, the low-fat version is actually something that you should avoid…

Why?

Well, to begin with, while whole milk does have more fats in it, many of these are good fats, and do everything from improving your metabolism to helping keep you feeling full.

Milk also contains a number of fat-soluble vitamins, such as vitamins A, D, E and K. Without the fat, skimmed milk will have far less of these vitamins.

If that wasn’t enough to convince you…

When skimmed milk is made, its consistency is nothing at all like whole milk. In order to make skimmed milk more palatable, the producers add in powdered milk, as this helps to improve its texture.

Why does this matter?

Because this process actually results in the milk containing oxidized cholesterol, which causes even more damage to your arteries than regular cholesterol.

There are many studies out there that point to the various reasons for which low-fat milk should be avoided, for both adults as well as children.

Store-Bought Almond Milk

One of the reasons that plant-based milks have become so popular recently is because their shelf life tends to be much longer than dairy milks.

But have you ever wondered why this is?

The answer is because the majority of plant-based milks are packed with preservatives, as well as a range of sugars, thickeners and stabilizers, as they need these to obtain their milky texture.

When it comes to almond milk in particular…

One of the most common additives that you will find in store-bought versions is carrageenan.

Have you ever heard of this before?

It is a common preservative, which has long since been linked to everything from intestinal inflammation to cancer.

You will also find a range of vegetable oils in almond milk, many of which do not actually benefit the body, as well as added vitamins and minerals that come in a form that the body cannot easily absorb and make use of.

For those who think that they are getting plenty of almonds in their milk, think again…

Studies have shown that many brands of almond milk out there contain no more than 2% almonds

The milk itself is also produced in a similar way to coffee, meaning that water is strained through ground beans, or, in this case, nuts. This means that the majority of the almond milk you buy is just water, and also does not have much of a nutritional value. 

Still need a dairy-free milk?

Try making your own! You can use just about any nut or seed that you can get your hands on, or even a mix of them, such as:

  • Almonds
  • Coconut
  • Sesame seeds
  • Pecan nuts
  • Walnuts
  • Cashew nuts
  • Hemp seeds

You can then either store it in the fridge for a few days, or freeze it in batches so that you always have some to hand.

Trail Mix

Trail mix is often marketed as a healthy, on-the-go snack. While this is true in some cases, the majority of pre-made trail mixes out there are usually filled with calories, and contain ingredients that are actually rather unhealthy.

Does your trail mix contain just nuts, some dried fruit and some dark chocolate?

If so, you are on to a winner!

However, the majority of brands out there contain ingredients such as yogurt or chocolate covered raisins, sesame sticks, candy, and fried banana chips, all of which are packed with sugars, fats and refined carbohydrates.

Just like when it comes to plant-based milks, your best option is to make your own trail mix. This is so simple to do, and you will actually find that you end up saving money, and can also tailor your trail mix to suit your own personal tastes. https://resveralife.com/pump-fiber-diet/

Multivitamins

Research has shown that around half of American adults take daily vitamin supplements, but there are actually no studies at all out there that justify this.

In fact, the over-consumption of certain vitamins can actually lead to an increased risk of cancer.

Of course, from vitamin A to vitamin C to vitamin E, your body requires vitamins in order to properly function, but studies have shown that these vitamins are consumed in adequate quantity in the average diet. 

If you are taking multivitamins or another form of vitamin supplement, it may be worth looking into this in more detail, so that you can decide for yourself whether or not they are actually benefiting your body.

Sushi

High in protein and low in carbohydrates, sushi is definitely one of the more healthier meal options out there.

However, the problem here lies in the fish that is used…

Most of the time, you will find fish such as tuna, sea bass and swordfish used in your favorite sushi dishes.

Wondering what is wrong with these?

They are known for being some of the worst fish to eat when it comes to mercury contamination. This is something that cannot be detected on a fish in terms of sight, smell or taste, and also cannot be destroyed by cooking or preparing the fish in a certain way.

Here are some of the fish types that you should avoid:

  • Tuna, which is the most common source of mercury exposure in the USA
  • Mackerel
  • Seabass
  • Yellowtail

Instead, opt for smaller fish varieties, such as sardines, scallops and anchovies, as these are much lower down on the food chain in the sea, and therefore contain less mercury

Worried that you may have already consumed high amounts of mercury?

Fortunately, you can have this tested, through a blood test, with your physician. If you are a woman who is trying to get pregnant, you may want to wait on this until your mercury levels have dropped back down to a safer amount.

For many people, a healthy diet can be difficult to stick to, especially when foods that you think are healthy are actually not. The best way around this is by being diligent with every single ingredient that you put into your body, making sure to fully scrutinize the ingredients list of every pre-made product that you purchase.

Smiling woman nursing a cup of tea

Here’s Why You Should Be Drinking More Tea

Tea has been around for centuries, and has long since been linked to a wide array of different health benefits. It comes from the Camellia sinensis plant, and true tea types include:

  • Black tea – the highest caffeine content out of all the tea types, and made from fermented tea leaves. Black tea forms the basis for many other flavored teas, such as chai
  • White tea unfermented and uncured, with more anti-cancer properties than the other tea types
  • Green tea made from steamed tea leaves, the benefits of green tea have been widely studied 
  • Oolong tea packed with antioxidants
  • Pu-erh tea made from aged, fermented leaves that have been pressed into cakes
  • Herbal teamade from fruits, seeds, herbs or roots. Lower in antioxidants than other tea types, but the benefits do vary depending on the exact plants that have been used

Wondering how long to steep these teas? Here’s a helpful infographic.

tea steep times infographic

Do you drink much tea?

If not, here are a few reasons to convince you to brew an extra cup each day.

Hydration

First and foremost, tea consists primarily of water, meaning that it is incredibly hydrating.

Yes, there are plenty of myths out there surrounding the fact that tea could potentially dehydrate the body, due to its caffeine content, but these are not true…

In fact, research has found that drinking four to six cups of tea a day is just as good as drinking a litre of water.

Still concerned about the dehydrating effects of caffeine?

The same study concluded that, when consumed in a moderate amount, caffeine has no effect when it comes to keeping the body hydrated. 

Packed with Antioxidants

Tea contains a range of polyphenols, which are a type of antioxidant, as well as several phytochemicals. It is these antioxidants that give tea the ability to protect against a number of different cancers, including breast, skin, lung, liver, prostate and oral.

These antioxidants are also essential in the fight against free radicals, which damage everything from the heart to the brain to the skin.

Lowers Cholesterol

For those who want to keep their cholesterol levels low, green tea is the way to go. Traditional Chinese beliefs also revere pu-erh tea for cholesterol, but there is not much scientific data available to back this up yet.

Both LDL and total serum cholesterol can be lowered by drinking tea, with experts recommending at least five cups a day if you want to experience maximum benefits. 

Wondering how this actually works?

When the tea reaches the large intestine, it is able to inhibit the absorption of cholesterol, therefore decreasing the amount of cholesterol that enters your body.

Lowers Risk of Heart Attack and Stroke

The connection between tea and heart health is something that has been studied quite extensively, as the effects that tea can have on the heart are quite significant.

Studies have found that those who drink one to three cups of green tea a day experienced a 20% lowered risk of heart attack, as well as a 35% lowered risk of stroke.

Drinking four or more cups of green tea a day enhances these benefits even more.

Not sure you can handle drinking that much green tea a day?

Give matcha tea a try instead. This is made from ground green tea leaves, and contains a nutritional composition similar to that of ten cups of green tea. 

Prevents Cavities and Decreases Tooth Loss

There are so many beverages out there that are bad for your teeth, but tea does not fall into this category.

In fact, researchers in Japan discovered that when tea is consumed, it changes the pH within the mouth. This then helps to prevent cavities, by suppressing the growth of periodontal bacteria, and therefore decreases tooth loss.

Tea also has quite a high fluoride content, which is something else that helps to protect the teeth. Not only is tea usually brewed with water that contains fluoride, but the plant itself also draws fluoride up from the soil in which it is grown in.

Tea also does not erode tooth enamel, which is something that many other beverages are guilty of.

Aids in Weight Loss

Tea is a calorie-free drink, and does not need to have anything added to it, making it such a healthy beverage to drink.

In addition to this, each type of tea is able to help with weight loss in different ways:

  • Green tea – one of the most effective teas to aid with weight loss, green tea has been linked to decreases in body weight and fat. This is likely due to the fact that green tea, as well as matcha, is high in catechins, which can boost metabolism, and the rate at which the body burns fat 
  • Pu-erh tea – while research is limited when it comes to pu-erh tea, the studies that have been done show that this tea has an anti-obesity effect, and can help to suppress weight gain
  • Black tea – high in flavones, black tea has been found, by several studies, to be effective in helping with controlling weight
  • Oolong tea – speeds up metabolism and increases energy expenditure, therefore helping the body to burn more fat
  • White tea – has similar effects to green tea. White tea extracts have also been proven to be able to break down fat cells, while preventing new ones from forming, although this study has only been carried out in test tubes, and not yet on humans 

Try alternating the teas that you drink, so that you can experience the maximum benefits when it comes to weight loss. 

Helps with Sun Protection

While there is nothing that can compare to wearing sunscreen on a daily basis, it always helps when you can boost the effects of this.

Certain foods contain compounds that are able to help reduce the effects of UV exposure, and green tea is one of these foods.

In addition to drinking more green tea, you can also use green tea extracts directly on the skin, to protect against UV damage and reduce the number of sunburned cells in the skin. 

Prevents and Treats Neurological Diseases

As the body ages, brain health begins to decline, and the onset of degenerative neurological diseases, such as Alzheimer’s and Parkinson’s, become quite common.

However, tea could potentially help to not only prevent these diseases from developing, but also when it comes to treatment…

How?

It is all down to the polyphenols found in tea, especially green tea. These help to boost brain health, while maintaining the parts of the brain that are responsible for memory and learning.

Reduces Cortisol Levels

Many people turn to tea in times of stress, and science has now backed up why this is…

Studies suggest that drinking tea on a daily basis can help drop your cortisol levels back down to normal much faster after a stressful situation has occurred.

What is cortisol?

This is the hormone that your body releases in times of stress. While it is harmless, or even good for you, in small amounts, modern life means that many people now have cortisol constantly running through their bodies, leading to everything from premature aging to belly fat.

Want to control how stressed you actually get during a stressful situation?

Try drinking four cups of tea a day, as this will prevent your cortisol levels from spiking quite so much.

Protects the Eyes

Once again, it is the catechins in green tea that really help to protect the eyes, or the delicate tissues within the eyes in particular.

It has long since been understood that catechins are beneficial to eye health, but experts were unsure as to whether the catechins from tea could actually be absorbed by the eyes.

Well, they soon found out that different parts of the eye absorb different amounts of the catechins, with the retina absorbing the most.

closeup of woman's eyes

They also discovered that the antioxidant activity that the catechins are responsible for can last up to 20 hours after the green tea extract had been consumed.

However, do not get too excited just yet…

The study focused on green tea extract, rather than just green tea. This means that the effects may not be quite as effective when drinking just the tea, but will still be there. The study was also carried out on rats, meaning that human trials still need to be done in order to confirm these theories. 

An Anti-Inflammatory

Inflammation within the body can lead to a number of different disorders, including:

  • Arthritis
  • Cancer
  • Blindness
  • Diabetes
  • Asthma
  • Mental illnesses

In fact, inflammation can be linked to just about every modern ailment out there.

Fortunately, there are many natural ways in which a person can lower the inflammation within their body, and, as you may have guessed, drinking tea is one of these ways.

Thanks to certain active compounds within tea, this beverage is able to lower levels of inflammation, as well as inflammatory reactions.

An Anti-Allergen

Do you suffer from hay fever or any other type of pollen allergy?

If so, you may want to try drinking more tea…

Research carried out in Japan has discovered that EGCG, which is the polyphenol found in tea, can actually help to reduce pollen allergies.

Tea also contains quercetin, which acts as a natural histamine.

Want to boost the way in which tea is able to help with your allergies?

Try adding some local honey to your brew.

Why?

Well, this works in a similar way to allergy shots. By consuming local honey, you will therefore be consuming local pollen. Doing this over time can help you to become less sensitive to the pollen around you, therefore reducing your allergies.

Increases Endurance

Tea, especially green tea, contains catechins, which are antioxidants.

These catechins are able to increase the body’s ability to burn fat, which is why tea is so great for weight loss. But another effect of this is greater endurance, especially when it comes to muscular exercises.

Boosts the Immune System

Green tea in particular is able to boost the number of cells in your body that are responsible for maintaining the immune system.

Research in this area is still quite new, so researchers do not yet quite understand how it all works. However, once they do have a deeper understanding of the processes involved, this could mean that tea could be used to treat autoimmune problems, as well as a wide range of other diseases involving the immune system.

Lowers Blood Pressure

High blood pressure is not good for you, but neither is being completely dependent on medications, especially if you can avoid it.

Studies have shown that consuming black tea can actually decrease a person’s blood pressure.

However, keep in mind that these effects are not enough to bring a person with hypertension back into a safe zone, so do not rely on tea entirely in times of urgency.

Need Some Tea Inspiration?

Thanks to its incredible versatility, tea is actually the second most widely consumed beverage in the world.

Nevertheless, many people tend to fall into a bit of a tea rut, drinking their tea in exactly the same way every day.

While there is nothing wrong with knowing how you like your tea, it is also worthwhile experimenting with other ways in which to drink it.

Why?

Because as you can see from above, different types of tea have different benefits, so it only makes sense to consume a wide variety of different teas.

Here are some tea ideas to try out:

  • Boston iced tea
  • Iced lemon tea
  • Green tea and avocado smoothie
  • Mint tea punch
  • Cucumber tea spritzer
  • Bubble tea

iced lemon tea

Tea consumption is going through quite the trend at the moment. Around half the population of the USA are tea drinkers, and this is set to continue to increase over the next few years. Even if you do not usually like the taste of tea, there are so many different types and varieties out there, making it well worth finding one that you enjoy drinking.

Contemplative woman on a park bench

Afraid of Aging? Here’s Why You Shouldn’t Be

The idea of aging is something that many do not react well to, but why is this?

Well, it could have something to do with the physical changes that take place, or even the mental ones.

But while this may be the case, aging is really not something that you need to be afraid of. Here are just a few of the reasons why…

Aging Doesn’t Mean You Must Have Poor Health

Many people think that pain, illness and disease are all things that go hand-in-hand with old age.

But this is not true…

Yes, there are certain diseases that become more common as you get older, but, for many of them, there are actually quite a few preventative steps that you can take.

One of these is by paying attention to nutrition

colorful food nutritional benefits infographic

Malnutrition is becoming an increasing problem, especially amongst the elderly, and this can have a number of severe consequences:

  • Weakened muscles and bones
  • Higher susceptibility to diseases and infections
  • Risk of becoming underweight
  • Slower healing time

By ensuring that you are receiving all the nutrition that you need, you will be having a huge impact on your health in the future. A healthy diet now means that, as you age, you will not need to deal with the diseases and health issues that others face. 

Aging Means You’ll Have More Time

Imagine having an extra hour or two in your day…

How would you spend it?

The idea of having this extra time may seem ludicrous to some, but this is exactly what you will have as you get older.

How?

Because older adults need less sleep.

In fact, this is a sign of healthy aging.

So, how much sleep will you need?

Well, up until the age of 30, you need between seven and eight hours. After this, you need between six and seven. 

Of course, a lack of sleep can be damaging too.

How do you know if you are getting enough sleep?

Pay attention to how sleepy you feel during the day. If you are wide awake and alert, then this means that you have likely had enough sleep the night before. However, if you start to feel drowsy at some point during the day, then you may need an hour or two more each night.

Aging Makes You Happier

The concept of happiness has been at the center of so much research in recent years. 

One interesting result is the fact that seniors, out of all of the different age groups out there, are among the happiest of them all. This is especially the case when compared to those who are middle-aged. 

Wondering why this is?

Researchers believe that this could be down to better coping abilities. Since seniors have likely already been through quite a bit of hardship in their lives, they are much better able to deal with negative situations, and are also quite optimistic.

Aging Increases Marital Satisfaction

For those who are married, this may really interest you..

Many parents think that once the last of their children have moved out, a marriage will feel so much emptier.

But this is actually the opposite from the truth.

Research has shown that once all children have left home, there tends to be an increase in marital satisfaction.

senior couple

Why?

Because often, couples find themselves drifting apart, or feeling disconnected, while going through all that it takes to raise children. However, once the children have left, couples are able to get back into touch with each other, rediscovering why they fell in love with each other in the first place.

Aging Allows You to Pursue Your Dreams

When you are in your teenage years, the passion to pursue your dreams is a strong one. However, as you continue on through life, this can often be dulled down. Many find themselves in jobs that they do not enjoy, spending years doing something that does not really satisfy them.

However, once retirement rolls around, this all changes…

How?

Well, retirement gives you so much more time, and this time can be spent pursuing some of those long lost dreams that you may have put on hold years ago.

Whether you wanted to travel to a foreign country to learn a new language, write your very first novel, or grow your own food, you will have so much time once you are retired to try all of these exciting things.

Ever wanted to start your own business?

Retirement is the time to do so. In fact, over the past ten years or so, the average age for an entrepreneur is between 55 and 64.

Aging Gives You More Family Time

grandfather and grandson playing in the grass

In addition to spending your retirement time pursuing your dreams, you will also have so much more time to spend with your family and loved ones.

Being able to see your children and grandchildren grow up is something that so many look forward to, and this time of your life may even be one of the highlights of all of your years.

Aging Teaches You Emotional Management Skills

In your younger years, you may often experience moments where your emotions seem to simply overwhelm you, leaving you feeling confused and unsure of what to do.

Fortunately, these moments decrease as you age…

Managing your emotions is actually considered to be a life skill that takes decades to master. The result of this is emotional stability, as well as the ability pay more attention to the good, and less attention to the bad. This could be another reason as to why seniors have a happier outlook on life than younger generations. 

Aging Can Boost Cognitive Function

There is no denying that aging commonly brings with it cognitive decline, but researchers are finding that, in some ways, cognitive function may actually improve with age.

There is still plenty more research to be done on the topic, but a study carried out by the University of Illinois examined the way in which older air traffic controllers carried out their job in comparison to younger generations of air traffic controllers.

Wondering what the results were?

Even though the older group was experiencing some short term memory loss, as well as a reduction in visual spatial processing, they still excelled at their jobs. When it came to navigating multiple aircrafts at the same time, and avoiding a collision, the older group was far superior

Aging Teaches You Not to Judge Others

In your younger years, you may have often cast judgement upon others. Whether due to material goods they did or did not have, or something superficial, such as the way in which they looked, judgement is something that just about everybody is guilty of.

Judgement may not be a huge evil in the big scheme of things, but it does often lead to negative emotions within the person doing the judging, which is no good for your mental health.

However, this changes with age…

As you grow older, you will learn not to judge other people, and will instead naturally begin to accept them for who they are.

Aging Doesn’t Mean Isolation

One worry that many have about aging is that they may find themselves isolated from all that is out there.

However, the world is becoming increasingly age-friendly.

happy senior people

In fact, the World Health Organization has started an initiative, in conjunction with a number of cities around the world, to make the world more age-friendly. 

What exactly does this mean?

Here are just a few of the ways in which cities are adapting to their elderly population:

  • Age-friendly transportation
  • New forms of education
  • New care and housing concepts
  • Age-friendly business workplaces and campuses

From Mumbai to New York, cities all over the world are embracing this initiative, determined to make the world a better place for those who are aging.

Aging Reveals Your True Identity

Many people spend their youth trying to discover who they really are, but very few find the answers…

Why is this?

Because discovering who you are is something that takes decades, and cannot be rushed in just a few years.

Each year, you will learn so many new things about yourself, whether this be related to your character, your beliefs or your abilities. You will learn both positive and negative things about yourself, and these discoveries will accumulate over the years, meaning that you will finally understand your inner nature in depth.

Aging Means You Have More Life Experience

The older you get, the more life experiences you accumulate.

Everybody goes through different things in their life, and these experiences make you who you are. 

While you may sometimes face negative experiences, these are just as important as the positive, as you will come out of them having learned something, even if it may not feel like it at the time.

All of these life experiences also means that you become much more interesting to others. You can use your experiences to guide and advise others, changing peoples’ lives for the better.

Aging Doesn’t Mean Giving Up Driving

A few decades ago, growing older meant that you would soon have to stop driving, but this is no longer the case.

Technology has advanced in huge leaps and bounds, and all of these innovations mean that people will be able to continue to drive, in a safe manner, as they grow in age.

senior woman driving

What are some of these innovations?

Everything from adaptive headlights, which pivot the light beam so that drivers can see better on curved roads, to assisted parking systems to rear cameras make driving so much easier.

Aging Doesn’t Mean Losing Your Independence

One of the aspects of aging that many fear is having to become completely dependent on others.

However, the chances of this happening are actually quite slim…

Let’s begin by taking a look at those between the ages of 65 and 74.

When it comes to everyday tasks, this age group barely differs from those who are middle-aged. This is especially true for those living in an age-friendly location, such as within easy walking distance of shops.

But yes, things do change slightly once you pass this age range…

However, unless you are suffering from a physical health problem, or a cognitive issue, you will still not need to be completely dependent on others. You may need some extra help from support services, but you will still be able to live in your own home and continue doing what you love.

Aging Gives You More Confidence

Along with age comes confidence.

Why?

Well, the answer has already been mentioned above, and this is down to all of the life experiences you will have acquired.

Each of these experiences will add to your sense of confidence, meaning that, as you reach the later stages of old age, you will have confidence in buckets! This confidence is something that really only does come with experience, but it can really change the lives of those who have suffered from a lack of confidence in their earlier years. 

Aging is a Privilege

You may not think it now, but aging is actually quite a privilege.

Wondering how?

Think about everything that people face on a daily basis…

From crime to pollution to politics to stress, there are so many people that do not even get to see the age of 60.

No matter how old you may currently be, think about all that you have seen and experienced in your lifetime. Every day really is a gift, so put your fear of aging behind you and make the most of all that life has to offer.

Woman eating healthy salad

Habits That Help You Maintain Healthy Vision

By now most of us know: pretty = healthy. If you want pretty skin, you need to make sure we have a fully stocked beauty arsenal. If you want a rock solid body, you better make sure you’re hitting the gym and not the vending machine. If you want shampoo commercial hair, you need to make sure the hot oil treatment is on hand. The same goes for our eyes. If you want to keep those peepers clear and gorgeous, you need to keep them healthy; the only question is, how do you know whether your giving them the care they need? It might surprise you to know that there may be a few things you’re doing that are actually hurting those pretty eyes, and here are some of them. Read on to learn what not to do if you want to keep your eyes healthy for a good long time.

Sleeping in Contacts

If you heard about the woman whose eye examination revealed 27 contact lenses in her eyes, you probably know that sleeping in contacts is not such a great idea. While there are two types of contacts that the FDA has approved for overnight wear, New York optometrist, Deeba Chaudri warns that even these can be risky.  According to a study by the American Academy of Ophthamology, the risk of developing a corneal ulcer is multiplied by 10 or 15 times in extended wear contact lens users, compared to those who wear contacts only during the day.

Don’t Rub Your Eyes

Your mama always told you not to do it. The professionals concur. Says Chaudri, “Sometimes your eyes itch and you have to rub, but it’s best to keep the lid closed and only touch the outside of the eye.” Rubbing your eyes too hard can lead to inflammation and broken blood vessels, not to mention, eyes are a breeding ground of bacteria, so, “If you shake someone’s hand and then you rub your eyes, you’re transmitting those germs and there’s a good chance you can catch whatever cold he’s got.”

Get Annual Eye Exams

Even if your vision is 20/20, you should still see an eye doctor once a year. Chaudri says, “It’s about getting your overall eye health checked out: There are no pain receptors behind the eye, so if you have a broken blood vessel or a tumor back there, you would otherwise not know it until it starts to interfere with your vision, or worse.”

Staring At Devices

Looking at phones and computers is a tough habit to break, but focusing on anything for too long a time can cause eye strain and headaches. Chaudri advises following the 20-20 rule. For every 20 minutes looking at the screen, take a 20 second break, look into the distance, focus your eyes on something else, and make a conscientious effort to blink, you may have been staring for a long time without realizing it.

Applying Eyeliner to the Waterline

Even though the look may pop up in a few fashion magazines, applying liner to the inside of the lower lashes can come with a risk. According to Chaudri, “When you put liner inside your eye, you’re mixing it with your tears.” If you have contacts in, your lenses can get coated with makeup particles that prevent your eyes from getting ample amounts of oxygen. If you’re not wearing contacts, those makeup particles can bring infection causing germs into your eyes. Liquid liners are the worst offenders because the applicator tube can harbor bacteria. Soft pencils are safer because they are continually being worn down to expose a new tip.

What are you doing to keep your eyes healthy and beautiful? Let us know what healthy eye tips you swear by.

Woman refusing cupcakes

Living A Sugar-Free Lifestyle

If you’re planning to give up sugar, the first thing you need to realize is, it’s going to be tough. You may have seen articles about how you can, “Give up Sugar In Ten Easy Steps.” Well, you can omit the easy part. These articles will probably tell you that if you realized how much sugar was in your favorite candy bar, you wouldn’t eat it. The truth is, once you realize what the sugarless version of the candy bar tastes like, you’ll be running back to the original. The second thing you need to realize about giving up sugar is, it may be worth it. Here are some of the facts on living a sugar-free lifestyle.

Why Is Sugar Bad?

Worsens Cholesterol
Scientists have found a definite link between sugar and high levels of blood fats. Studies show that eating sugar can more than triple the odds of having low HDL cholesterol levels, which are strongly associated with heart disease.

Sugar and Diabetes
Although eating sugar does not cause diabetes, higher sugar intakes have been linked to the disease. According to Rachel K. Johnson, RD, it may be that the sugar contributes to obesity, which, in turn, raises the risk for diabetes. She says, “It may be because the sugar-sweetened beverages are associated with higher BMIs or associated with overweight and obesity, which we know is a risk factor for diabetes.”

woman eating salad

Living Sugar-Free
It has been said that withdrawing from sugar may cause the same neurological symptoms as quitting morphine, nicotine, cocaine, and alcohol. If you think you’re up to the challenge, here are a few pieces of advice.

Don’t Use Artificial Sugar Substitutes
Most scientists agree that replacing sugar with artificial substitutes is just trading one bad habit for the other. By still fulfilling your craving for sweetness, you are leaving yourself open to sugar temptations. The real trick is to trade the sweet stuff for the savory, or as Kristine Kirkpatrick MD recommends, trading “licorice for salmon.”

Don’t Go Fat-Free
Fat-free doesn’t mean sugar fee. In fact, many fat-free products have higher sugar levels to compensate for the lack of fat. Fat-free angel cake has 20 more grams of sugar per slice than the sugary version. A better solution is to keep monosaturated fat-containing products, like salad dressing and peanut butter to the full-fat variety and avoid saturated fats, found typically in cookies, cakes, and muffins.

woman drinking milk

Exercise and Drink Milk
One thing that makes sugar hard to kick is the feel good factor. Sugar has been shown to stimulate reward mechanisms within the brain. One study shows that consuming whey protein ( a major component of milk) has a similar effect. Milk increases serotonin levels in the brain known to cause mood elevation and therefore may make a good replacement for the “sugar high.” Exercise has been proven to have similar effects.

Keep Healthy Snacks On Hand
Keeping healthy, sugar-free food options close by are a good way of avoiding the temptation to grab the occasional ice cream or candy from the vending machine. Nuts, raisins, fruit, and cheese are all options for replacing sugar loaded snacks. Try to keep them within reach, glove compartments, purses, and desk drawers are all handy places for a healthy stash.

If you’re quitting, or have quit sugar, let us know how you’re handling the challenge. Let us know what you’re doing to keep sugar free.

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