If you have type 2 diabetes, monitoring what you drink is just as important as what you eat. A single drink can affect your blood sugar more than you realize. For example, think of the sugar content in a can of cola or sweetened juice. Drinks with carbohydrates (sugar) affect blood sugar more than zero-carb, zero-sugar drinks. Ultimately, any liquid with carbohydrates will digest faster than something you have to chew. 

Having type 2 diabetes doesn’t mean that you have to avoid every single beverage. Taking sugary drinks, such as regular soda, sweet tea, and some juices, off the table and replacing them for low-sugar or sugar-free options is much better. That isn’t to say that you should replace those drinks with diet beverages, as those contain copious amounts of aspartame and other unhealthy artificial sweeteners that lead to other health complications. 

If you enjoy bottled drinks, how do you stay hydrated if you have to avoid so many beverages? Most people have an aversion to water, despite the fact that it is the most important liquid to consume. It keeps you alive and helps your body function optimally. Besides water, consider the following drinking dos and don’ts if you have diabetes. 

Don’t Drink Sugar-Sweetened Sodas Or Teas

They are very tempting to drink, but they wreck your body in so many ways. According to one study, middle-aged adults who drank more than three sugar-sweetened beverages per day had a 46% higher risk of developing prediabetes than people who did not drink those beverages. An earlier study found that people who consumed just two sugar-sweetened sodas or juices per week increased their risk of developing type 2 diabetes. That was even truer if they gained more than six pounds over a five-year period. Get in the habit of consuming water or unsweetened teas because a typical 12-ounce can of soda contains about 38.5 grams of sugar.

Drink Unsweetened Coffee And Tea (In Small Amounts)

Diabetics can enjoy tea or coffee (hot or iced) in moderation. It’s best to enjoy them unsweetened, although you may use monk fruit sweetener or stevia to aid the flavor. Just don’t go overboard with these natural low-calorie sweeteners. If you add milk, cream, or creamer to your coffee or tea, make sure to look at the ingredient label. Coffee creamers are very dangerous, especially because some people use more creamer than coffee! Adding organic cream isn’t the worst thing for you, but sugary hazelnut, vanilla, or caramel creamers won’t do you any good. If you want to drink iced tea, consider adding some freshly squeezed lemon juice to add more depth of flavor. Green tea, in particular, may help lower the risk of type 2 diabetes, according to research. 

Don’t Drink Energy Drinks

Energy drinks, or other canned caffeinated beverages, typically contain an ungodly amount of sugar, which is where most of the energy comes from. All of that sugar, in addition to the caffeine, can disturb your heart rhythm, increase heart rate, and lead to high blood pressure. One 8.4-ounce Red Bull energy drink contains more than 26 grams of sugar and 75 milligrams of caffeine. Even the sugar-free version has the same amount of caffeine. Don’t rely on liquid energy to keep you going! Fight that fatigue in other ways, for example, by getting quality sleep every night or engaging in regular exercise. And if you need a little energy boost, consider healthy options like unsweetened tea or coffee. 

Drink Plain Water

We shouldn’t have to tell you to drink plain water, but so many people add powders or liquid flavors to water these days. Some people just don’t like the taste of water! Water is neutral, so it doesn’t raise or lower your blood sugar. Drinking water helps you stay hydrated and helps dilute your blood, which helps to regulate blood sugar levels. If you want to add a little more flavor and pizzazz to your water, consider adding fresh fruit and herbs to make detox waters. 

Don’t Drink Sports Drinks

A lot of people drink nuclear-colored sports drinks on the regular because they think they are healthy. That is 100% false, unless the person is a super endurance athlete and burns calories quicker than they can consume them. A eight-ounce serving of Powerade, for example, nets about 19 grams of carbs, which doesn’t account for the entire bottle. Dietitians only recommend these sports drinks to endurance athletes, who go through strenuous workouts and need the salt and nutrient replenishment. Water will keep you hydrated if you engage in moderate-intensity exercise, and it won’t spike your blood sugar either. 

Drink Tomato Juice Instead Of Sugary Fruit Juice

Do you enjoy drinking juice? Well, it’s best to avoid sugary fruit juices if you have diabetes and opt for smaller portions of vegetable juices instead. 100% tomato juice that doesn’t contain added salt or sugar can provide impressive health benefits. If you drink 1.5 cups of pure tomato juice daily for a month, you may reduce inflammatory markers. Tomato juice has about 10 grams of carbs per cup, so just keep that in mind. It’s better to eat whole fruits and vegetables because it takes quite a lot of them to make fresh juice. Eating a whole tomato per day may reduce blood pressure and lower the risk of heart disease. 

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If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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E. Coli, mold, and bugs are all things that may be found in soda fountains. Soda fountains are supposed to be cleaned daily but unfortunately places are understaffed which means soda fountains are probably not being cleaned as often as they should be.

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It’s been shown that coca-cola could be used as an all-purpose cleaner. Putting that into perspective can make you realize the effects it has in your health as well. Be aware what you put into your body please!

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If your NY resolution is to cut back on soda, try these tips out!

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Everyone has their own bedtime routine. Some people pamper themselves by lathering on the skin care products, while others prefer to read in bed for 30 minutes. Maybe you draw a warm bath, light some candles, and enjoy a cup of herbal tea to help relax the mind and body. What you may not know is that your bedtime routine can affect your thyroid gland. 

That little butterfly-shaped endocrine gland in your neck is vital to your overall health. It works to control your metabolism and aids other bodily functions like digestion, breathing, brain development, and fertility. You thrive when your thyroid does! That said, certain habits can either benefit or inhibit optimal thyroid function. The following nightly practices can help your thyroid function at its best. 

Skip Soda

Soda is tempting because of its fizzy deliciousness, but soda and other sugary-sweetened beverages contribute to inflammation. Harvard Health Publishing explains that added sugars trigger inflammation, and chronic inflammation affects the thyroid. Additionally, sipping on these types of sugary beverages can increase the risk of obesity, diabetes, high blood pressure, and other metabolic conditions. Added sugar should only contribute to 10% of your daily total calories. The problem is that sodas and other sugary beverages make up the majority of added sugar consumption in the American diet. Give your thyroid some love and skip the nighttime soda (and anytime, really). Stick to water and herbal teas. 

Go For A Walk

A post-supper stroll is a simple yet effective strategy that can both benefit your thyroid and your digestive system. Moderate exercise, such as a 20-minute walk, helps all your systems and organs function their best. Not only does walking reduce your risk of certain chronic illnesses, but it also strengthens your bones and muscles, helping you maintain a healthy weight. Walking is a great way to reduce stress hormones, including adrenaline and cortisol, and it helps to boost endorphin production. Managing stress is essential if you want to keep your thyroid healthy.

Make Meditation A Habit

As previously stated, reducing stress can benefit your thyroid. Researchers note that a nightly meditation routine, especially mindful meditation, is a great approach to reduce the body’s response to stress. Focus on the present moment and engage in breath work to improve both anxiety and depression. You don’t have to become a full-blown monk, but taking a few minutes to meditate every night can help you clear your mind and wind down before bed. Meditation may also contribute to better quality sleep. 

Eat Plenty Of Vegetables With Dinner

The general recommendation from dietitians is to fill at least half your plate with vegetables. Eating more vegetables means that you’ll consume more antioxidants, which work to fight free radicals and inflammation in the body. Chronic inflammation can potentially affect your thyroid over time, contributing to illnesses like heart disease, stroke, arthritis, and more. Research shows that there is a direct connection between eating more anti-inflammatory foods and better thyroid health. For reference, the average adult should consume at least two to three cups of vegetables per day, but a couple more cups won’t hurt you!

Prioritize Sleep

It’s safe to say that sleep qualifies as a nightly habit, but a lot of people experience sleep difficulties. If you don’t get enough sleep, you won’t function at your best. A July-September 2021 study found that people with sleep problems experienced an increase in certain hormones on thyroid function tests. This concluded that poor sleep quality may affect thyroid hormones. Researchers believe that the connection between sleep and thyroid health has something to do with stress. To experience better thyroid health, try to sleep between seven and eight hours every night.

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Second only to the skin, the liver is the largest organ in the human body. It has quite a few responsibilities, some of which are more well-known than others. Some of the liver’s primary jobs include filtering the body’s blood, storing energy, and processing nutrients. Due to the liver’s many responsibilities, it is highly vulnerable to scarring (cirrhosis) and complete failure, which can lead to cancer. 

Although most people associate liver damage with alcohol abuse or misuse, other factors can play a role. In this article, we aim to highlight the various health conditions, drugs, and lifestyle habits that can damage your liver. 

Health Conditions That Damage The Liver

Various health conditions, one of the more notable ones being hepatitis, can directly damage the liver, or increase the risk of liver complications. Some of the primary health conditions include genetic diseases, obesity, and certain autoimmune disorders. 

Hepatitis

Chronic hepatitis B and C are the root cause of most liver cancer cases worldwide. Hepatitis C is the more common cause in the United States, while hepatitis B is less common because of vaccine availability. Hepatitis C is spread via contact with infected blood, e.g. sharing needles, unprotected sex, and (rarely) blood transfusions. Chronic hepatitis C is a silent killer because most people don’t know they have it. If left untreated, the condition can cause liver damage, cirrhosis, liver failure, and even death. 

Autoimmune Disorders

There are certain autoimmune disorders that can harm the liver. Autoimmune hepatitis is characterized by the immune system mistakenly attacking the liver. Medical experts don’t fully understand why the body turns on itself, but genetic factors may play a role. This disease usually affects people assigned female at birth, and it is more common in people with existing autoimmune disorders. Even people with autoimmune diseases can keep things under control and live a normal life if they have the right treatment and lifestyle habits. 

Lifestyle Factors That Damage The Liver

When it comes to genetics and autoimmune disorders, you may not have complete control of your risk of liver damage. What you do have control over, however, is how you live your life. Certain lifestyle habits, including the medications you take, the foods you eat, and exercise you do or don’t do, can influence liver health. 

Alcohol

Alcohol remains a major cause of cirrhosis and other forms of liver disease. Roughly 10-15% of heavy drinkers will develop liver scarring, but those with liver damage should abstain from alcohol. Drinking in moderation, or not at all, goes a long way in keeping the liver healthy. The Centers for Disease Control and Prevention (CDC) guidelines recommend no more than one alcoholic beverage a day for women and no more than two for men. One drink is considered to be 12 ounces of beer or five ounces of wine. 

Sugary Beverages And Sodas

Popular in the Standard American Diet, sugary beverages and sodas can cause weight gain and liver damage. A 2015 study found that people who drank one or more sugar-sweetened beverages per day had increased markers of fatty liver disease than those who didn’t drink any sugary drinks. That isn’t to say that diet drinks are healthier; rather, it highlights that sugary beverages do more damage than you think. Additional research found that people who consumed two sugary drinks a day for six months showed signs of fatty liver disease. 

Smoking

Yet another reason to quit, smoking can increase the risk of liver cancer and cirrhosis. According to a 2013 study, smoking was linked to an increased risk of liver cirrhosis independent of alcohol intake. Additionally, the toxins in cigarettes can cause inflammation, which can eventually lead to cirrhosis. If you have hepatitis B or C and you smoke, the risk of hepatocellular carcinoma increases drastically. 

Medications That Damage The Liver

If you have ever read the “Directions” section on certain cold and flu medications, you know not to take too much. Some ingredients, like acetaminophen, in these medications can be harmful in high doses. There are many other medications, both over-the-counter and prescription, that can damage the liver. 

Acetaminophen 

Acetaminophen exists in many medications, including DayQuil and NyQuil, Tylenol, and prescription medications like Vicodin or Percocet. In high doses, acetaminophen can cause liver failure and even death. Never take more than the recommended dose of acetaminophen, or any medication for that matter. Acetaminophen is a common ingredient in over-the-counter cold and flu medications, so always check the ingredient labels and directions to ensure that you don’t exceed the recommended dose.

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The average person in the United States exceeds the recommended daily amount of sugar. And the reality is that the average person is aware of their excess sugar consumption. In fact, eight out of 10 Americans are trying to cut back on the amount of sugar they consume. The unfortunate reality is that reducing your sugar intake is easier said than done. It’s confusing to establish a plan that helps you cut back on sugar. 

Natural Sugar vs. Added Sugar

Before we get into how to eliminate sugar from your diet, you have to understand the difference between natural and added sugars. Natural sugar exists in whole foods, for example, fructose in fruit. These naturally occurring sugars tend to be healthy because the foods that contain them also have micronutrients, antioxidants, and fiber. Added sugars, which are sweeteners put into food for extra flavor, have no benefits. These are the sugars you want to eliminate from your diet. 

The Benefits Of Eliminating Sugar From Your Diet

Sugar isn’t necessarily a bad thing because the body needs sugar. The problem is the amount of added sugars you consume. Studies have shown that consuming excessive amounts of added sugars can lead to chronic health issues, such as: 

• Dementia and Alzheimer’s disease
• High blood pressure
• Heart disease
• Diabetes
• Obesity
• Colon and pancreatic cancer
• High cholesterol
• Kidney and liver disease

By reducing added sugars in your diet, you may reduce the risk of these chronic health issues. The Department of Agriculture encourages you to limit your added sugar intake to less than 10% of your daily calories. Unfortunately, the average American consumes three times that recommendation, averaging 17 teaspoons of added sugars per day. Reducing your consumption of sugary beverages is one of the easiest ways to decrease your sugar intake, but the following three-week plan will be of great assistance for completely eliminating sugar from your diet. 

Week One

• Purge the kitchen: The more sugar you have in the house, the more you crave it. Additionally, the more sugar you eat, the more you want it! Purge sugary foods and beverages you have in your house, checking the nutrition labels for how much added sugar is in each food/drink. If the product says 5% daily value (DV) or less of added sugars, it has a lower sugar content. If the product has a 20% DV of added sugars, toss it out!
• Sticker your sweeteners: Put a label or sticky note on items like brown sugar or honey as a cautionary sign when you open the cabinet. 
• Learn sugar lingo: In order to avoid sugar, you need to be able to identify the many names it goes by. Sound the alarm when you see syrup, cane, nectar, and words that end in “ose.” Watch out for fruit juice concentrate and skip glazed, honey-dipped, sticky, and BBQ options when dining out, as those are sneaky sources of sugar.
• Have a backup plan: Carry an emergency snack, for example, a banana or dehydrated fruit, to get a healthy dose of sugar when you crave it.

Week Two

• Slash your sugar: It’s best to make incremental changes in your sugar habits because you can train yourself to lower your taste for sweets within two weeks. 
• Focus on water: For a full week, try to only consume water in place of fruit juices and sodas, including diet sodas. Should you need some bubbles, unflavored seltzer water is an acceptable option. 
• Measure carefully: When you need to include sugar, honey, maple syrup, or agave in a recipe, scale back the amount you need. For safe measure, put about half the amount of a serving because that is most likely sweeter than necessary. 

Week Three

• Play the long game: Now that you’ve upgraded your sugar knowledge and neutralized your sweet tooth, plan for long-term success. This new diet overhaul will become your new norm in about three months. Stick to what you’re doing and continue on to live a healthier lifestyle. 
• Increase healthy fat intake: The name of the game here is good fats. We don’t want hydrogenated oils, trans fats, or saturated fats. Good fats help shut off receptors in the brain that cause sugar cravings. Focus on avocados, olive oil, coconut oil, and other sources of healthy fats. 
• Stick to a schedule: Ideally, you should eat your meals and snacks at the same time every day. Having a routine keeps you on schedule and prevents you from getting caught off guard by hunger. You’ll be less likely to give in to something unhealthy if you stick to a regular eating schedule.

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Have you ever opened up the fridge, only to be greeted with an unpleasant, pungent odor? For the most part, this doesn’t happen, but some fridges definitely have those odors. Sometimes, the smell may be from last night’s takeout, garlic or onions, or something that went bad. Whatever the smell is, you don’t want it in your fridge anymore. The DIY deodorizer in this article can help quickly combat those odors. 

You don’t have to attack your fridge with all sorts of chemicals and air freshener sprays. There’s no need to pollute all your food! All you have to do is combine three all-natural ingredients and then boom, your odors will go away. Instead of that foul smell, you’ll smell a light, refreshing clean scent. You want to know the best part? You just place the combination of ingredients on a shelf in your fridge, close the fridge, and walk away. 

Baking Soda

Why does baking soda work to combat odors in your fridge? It’s a weak base that can act as an acid, depending on what it comes in contact with. The odors in your fridge are composed of food particles that float around and settle into other meals. By putting a box of baking soda in your refrigerator, you give those food particles something else to bond with. Because of sodium bicarbonate’s unique characteristics, it can attract both acidic and basic particles. When these particles bond with baking soda, the odor is neutralized. One thing to remember in regards to baking soda is that you should not cook with the same baking soda that you use to combat odors in the fridge. The reason for this is because the baking soda absorbs those food particles as part of the neutralization process, which can change baking soda’s taste. 

Diatomaceous Earth

Diatomaceous earth is an all-natural substance made up of silica from the shells of diatoms, which are microscopic pieces of fossilized algae. Mined from the sediment deposits in bodies of water, diatomaceous earth is an available resource that has been around for centuries. Some people use it as a natural pesticide, while others use it to deodorize shoes. When it comes to your fridge and unpleasant odors, diatomaceous earth may lend a helping hand. It works to soak up the unpleasant smells because it has absorbent qualities, just like baking soda. If you use diatomaceous earth to soak up foul smells, you need to change it every one to two weeks. 

DIY Deodorizer For Your Refrigerator

Ingredients:

• 1/2 cup baking soda
• 1/2 cup food-grade diatomaceous earth
• 15 drops lemon essential oil

Instructions:

• Add the baking soda to a wide-mouthed glass jar. Make sure that you don’t use plastic because that won’t work well. 
• Pour the diatomaceous earth into the same jar. It has to be food-grade, not pool-grade, diatomaceous earth. Stir to combine.
• When baking soda mixes with diatomaceous earth, they work together to combat the foulest odors!
• Finally, add the lemon essential oil to the jar and mix to combine. 
• Place the jar on a central shelf in your fridge. You don’t want someone to grab it and eat it by accident. Just make sure the jar has lots of air flow! Replace every couple weeks.

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Some people like to latch on to tidbits of information that may or may not be true and use it in times of need. For example, a glass of red wine at dinner is healthy for the heart, and eating dark chocolate is beneficial. According to a 2018 meta-analysis, the few positive effects of alcohol were canceled out by the fact that alcohol increases the risk of cancer, accidents, and communicable disease. A separate study in 2022 found that alcohol increased the risk of hypertension and heart disease. That means the answer on whether or not alcohol is healthy for you, even in moderation, may vary depending on whom you ask. 

Increasing the risk of certain diseases aside, imbibing is not conducive to your weight loss efforts. Alcohol consumption impacts your metabolism and can make weight loss more challenging. Additionally, drinking alcohol can impair your decision to make healthy food choices. You typically go for greasy, fatty, and carbohydrate-rich foods when you are intoxicated or buzzed. One study found that the more alcohol you consume, the more likely you are to make poor food choices. 

Alcohol is also a source of empty calories, providing zero nutrients for your body. Not only does alcohol increase the amount of calories you consume, but it also causes you to accumulate water weight. You definitely do not want this if you are watching your waistline or trying to lose weight. It’s best to increase awareness about your drinking and bring to light the worst types of drinks and alcohol, if you are on the weight loss path. Continue reading to learn more about them.

Sugary Cocktails

Piña coladas, daiquiris, margaritas, or alcoholic slushies may go down easy, but they contain a lot of calories. More often than not, an eight-ounce serving of your average sugary cocktail contains about 500 calories. A typical frozen margarita comes near the 600 calorie mark per serving! That’s more calories than a double cheeseburger from McDonalds, according to the Cleveland Health Clinic. Chances are that if it tastes sweet then you are piling on the calories and may experience blood sugar spikes. 

Craft Beer

Now, some beer only contains 96 or 100 calories per 12 ounces, but this isn’t always the case. Craft beer, specifically, tends to have a higher alcohol content and more calories than most name brand popular beers. A 12-ounce serving of craft beer tends to amount to 170 calories, or somewhere in that neighborhood. Craft beers tend to have extra ingredients and carbohydrates, which is why they tend to have more flavor. Plus, the higher the alcohol content, the more calories you consume. 

Alcohol Mixed With Energy Drinks

Some people say that alcohol and energy drinks are the only way to go. The alcohol brings you down while the energy drink keeps you going. This is because alcohol is a depressant and an energy drink is a stimulant. Several studies found that it is a lot more dangerous to drink alcohol with an energy drink than it is to drink alcohol by itself. Even organic, natural energy drinks can be a problem.

Whiskey Cokes

You don’t have to drink a frozen, fruity, beach cocktail to interfere with your weight loss goals. Mixing a simple liquor with your favorite soda can increase your caloric intake dramatically. Clear liquor tends to contain 70 calories per ounce, but mixing in lemonade, sugary sodas, and other sweetened beverages can rack up some serious calories. If you want to cut back on some calories, try to mix your favorite liquor with soda water or a splash of freshly squeezed lemon or lime juice. 

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