Caffeine…it’s the drug that has billions of people worldwide firmly in its grasp. In the United States, an estimated nine in 10 people consume caffeine at least once per day, with coffee being the most popular caffeinated drink. This is incredibly true when you consider the amount of products that say things like, “Don’t talk to me before coffee.” If you are one of the few people who enjoy a caffeine-free lifestyle, fear not because you are not alone. 

The Food and Drug Administration (FDA) reports that consuming 400 milligrams (mg) of caffeine daily is not linked to negative side effects. That is about two to three 12-ounce cups of coffee. Health experts actually confirm that there are several benefits of consuming caffeine, including faster metabolism and lower risk of diabetes, heart disease, and Alzheimer’s disease. That said, some researchers found a wider range of benefits by completely eliminating caffeine from your diet. Continue reading to learn more about the benefits of living caffeine-free.

Better Sleep

If you drink caffeine religiously, especially later in the day, your sleep may be affected. A 2023 review found that drinking caffeine during the day could reduce total nighttime sleep and affect sleep quality. Reduced sleep and poor sleep quality can result in daytime drowsiness, stress, and excess eating. That is especially true if you drink caffeine within eight hours of going to bed. You may also find that being caffeine-free helps you fall asleep more easily. 

May Improve Dental Health

How many of you have gone to the dentist for a teeth cleaning and realized that the hygienist spends extra time on the insides of your front teeth? That is primarily stain from tea or coffee, but it can be from other things as well. Many caffeinated beverages, including energy drinks, can stain the teeth. The reason for that is because caffeinated beverages contain a lot of tannins, which cause buildup and discoloration of tooth enamel. Additionally, the acidity of caffeinated beverages can also contribute to enamel wear and decay. 

Balanced Brain Chemistry

Caffeine has an effect on your mood, which is why many people perk up after a cup of coffee. Caffeine alters brain chemistry in a similar way to drugs like cocaine, and the same can be said for sugar. Researchers note that caffeine can fulfill some of the criteria used to measure drug dependence. Consuming more than 400 mg of caffeine per day can result in caffeine withdrawal symptoms when you stop drinking it. Some of these symptoms include anxiety, fatigue, headache, and sweats, and they begin 12 to 24 hours after consuming caffeine. After about nine days, the symptoms stop and you can start experiencing better alertness. 

Reduced Anxiety

If you consume too much caffeine (over 400 mg daily), you can experience feelings of anxiety and stress. Caffeine delivers a burst of energy, which is why many people consume it. That energy also stimulates the body’s fight or fight hormones, which can increase anxiety, nervousness, heart palpitations, and even panic attacks. If you are already prone to anxiety and stress, you may want to consider living a caffeine-free lifestyle. 

Lower Blood Pressure

Research on the relationship of caffeinated drinks affecting cardiovascular health and blood pressure is limited. The American Heart Association (AHA) suggests that drinking more than 12 eight-ounce cups of coffee per week can increase blood pressure, anxiety, and the risk of heart palpitations. That is most likely due to the stimulatory effect that caffeine has on the nervous system. The research is mixed because a 2023 review found that higher coffee consumption reduced the risk of  hypertension by 7%. The same report found that drinking one to three cups of coffee per day increased the risk of hypertension, so more research is needed.

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An estimated 63% of adults in the United States drink sugar-sweetened beverages at least once per day. Although these fizzy, sugary drinks are very popular, they are the number one source of added sugar in the American diet. Too much of the sweet stuff can increase the risk of developing numerous health problems, including obesity, type 2 diabetes, and heart disease. 

Soda has an addictive quality. That sugary, refreshing carbonation, especially when it is just the right amount of chilled, makes it seem like nothing is wrong in the world. If consumed in excess, though, these beverages can be quite unhealthy and dangerous for your health, due to the calories and sugar content. A single 12-ounce can of soda contains about 36 grams (g) of sugar, which is more than the recommended daily intake (RDI). To help you kick your soda habit, continue reading to learn about seven healthy soda alternatives. 

Iced Or Hot Green Tea

Potentially one of the healthiest soda swaps you can make, green tea is free of sugar, unless you add some. With only a handful of calories, green tea is refreshing hot or cold. Unlike soda, green tea contains powerful antioxidants that may help reduce inflammatory markers. Beyond the anti-inflammatory benefits, green tea may also help slow cell aging and reduce overall body weight. Brewing it at home means that your tea will not contain added sugars, unless you add a little sweetener yourself. If you do sweeten your green tea, add some raw agave nectar, stevia, or raw honey. 

Fruit Or Veggie Water

Cucumber water is not something that you only enjoy at the spa. Add a little pop of flavor to your regular iced water by adding in some fresh fruit, vegetables, or herbs. Not only is it calorie-free, but the fruit or veggies also add a little pizzazz, extra hydration, and electrolytes to your water. Water helps to hydrate the body, aid in the transportation of nutrients throughout the body, and support digestion. Don’t buy infused water, as it can contain added sugars or hidden flavors. To get the most flavor in your water, allow the fruit, herbs, or veggies to infuse in the water for about two hours before you drink it. 

Homemade Lemon Lime Soda

If you have a love affair with citrus-flavored, sugary soda, you do not have to give it up; rather, you just have to make a healthier version instead. Begin with a glass of plain sparkling water. Add a few slices of lemon or lime (or both) and a dash of stevia, which is calorie-free. If you do not like the flavor of stevia, skip the stevia and consider monk fruit sweetener or a small squeeze of raw agave nectar. Additionally, add some freshly squeezed lemon or lime juice to the glass and then enjoy!

Iced Coffee

If it isn’t the fizz but the caffeine that you crave from soda, you do not need all that sugar. A healthier beverage choice for caffeine consumption is plain iced coffee. Research suggests that drinking black coffee in moderation can benefit certain health conditions, including dementia, depression, heart disease, metabolic disease, and stroke. The thing to keep an eye on is the add-ins. We are, of course, referring to syrups, creams, milks, etc. If you try to stay away from caffeine later in the day, consider a small cup of decaf coffee, as it contains the same beneficial antioxidants as the fully-caffeinated stuff.

Coconut Water

A quick word about coconut water: be cautious when you buy this nectar of the gods. A lot of store bought coconut water can contain added sugars, preservatives, and other unhealthy ingredients. There are many healthy options, though, including fresh coconut water that comes from young Thai coconuts. Unsweetened coconut water only contains 12 g of sugar per cup, but it also contains potassium, magnesium, and sodium, three integral electrolytes. Even though coconut water contains natural sugars and fewer calories than soda, the numbers still add up, so be careful not to consume too much. 

Kombucha

Even though kombucha is technically fermented tea, it will satisfy your carbonation craving while reducing your sugar intake. Many reports suggest that kombucha consumption leads to better gut health and faster metabolism. Additional studies are needed to test the health effects of this tangy beverage, but it is arguably better than soda. It does contain a small amount of alcohol, so you may want to avoid it if you are sensitive, pregnant, or nursing. 

Plain Sparkling Water

Filtered water is not always as satisfying as a cold glass of soda, primarily because it lacks carbonation. If the fizz is what you seek, consider drinking a glass of seltzer or sparkling water. Some research suggests that carbonated water may aid digestion and increase feelings of fullness. If you want to lose weight or want to avoid sugar for health reasons, please be advised that not all sparkling waters are created equal. Tonic water, for example, contains quinine, a compound that gives it a bitter flavor. Plus, tonic water has over 32 g of sugar in a 12-ounce can. Additionally, flavored sparkling waters may have hidden added sugars by way of the “natural flavors.”

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In essence, coffee oil is a concentrated, aromatic oil that comes from green, non-roasted coffee beans, or roasted coffee beans and grounds. Coffee is a significant commodity in many parts of the world, with many new and historic trade routes. In fact, coffee’s history can be traced back to the 15th century, when cultivation and trade started to flourish along the Arabian Peninsula, with the first coffee houses established in Mecca and Constantinople.

Just like today’s coffee houses, those historic coffee houses were places to meet, socialize, listen to music, discuss the news, and enjoy performances. They just didn’t have people watching Instagram stories on their phones or working on their laptops. Since those times, coffee has made its way around the world. Today, Brazil remains the most prominent coffee producer in the world. 

It’s important to note that all fine specialty coffees come from Coffea arabica, which produces about 70% of the world’s coffee. Coffee that is of this variety usually exhibits superior flavor and quality when compared to other principal commercial coffee species. 

What Is Coffee Oil?

Coffee oil can be made from green, non-roasted coffee beans, or from roasted coffee beans. Roasted coffee bean oil can actually be burned like incense to deodorize a room. The aroma can help lift your mood and alleviate stress. Green coffee oil, on the other hand, is typically used in skincare products. That said, both oils contain high levels of caffeine, flavonoids, and antioxidant compounds. When combined with other oils for topical application, coffee oil has many positive benefits for the skin.

Benefits Of Coffee Oil

The active chemical components in coffee oil are responsible for its invigorating, refreshing, and aromatic qualities. Some of these compounds offer impressive anti-inflammatory properties, which help relieve soreness in the muscles. The flavonoids provide protection against free radicals, while simultaneously increasing immunity. These flavonoids may also help restore moisture to the skin, reduce puffiness under the eyes, and improve collagen production. 

Coffee oil’s flavonoids and fatty acids include palmitic acid, linoleic acid, oleic acid, and stearic acid. We’ll detail their benefits below:

• Palmitic acid: Offers anti-inflammatory and emollient properties. May help reduce dryness and accelerate the healing of rashes or insect bites on the skin. It also helps remove excess oil from the skin. 
• Linoleic acid: Known to add moisture to the skin and improve the appearance of damaged skin. It may also promote skin regeneration and help older skin appear slightly younger. 
• Oleic acid: Works to soothe and calm the skin, while helping to balance and repair existing skin damage. 
• Stearic acid: Helps to soothe damaged skin and stabilize the texture in skin care products. It also offers cleansing and emulsifying properties.

How To Make Coffee Oil

Ingredients:

• Organic roasted coffee grounds
• Organic carrier oils (non-comedogenic, preferably)

Instructions:

• There are two methods to make your own coffee oil: hot infusion or cold infusion. Cold infusion takes more time and hot infusion is ready within an hour or so. 
• For the heat infusion, add one cup of your carrier oil of choice to the top of a double boiler. Mix in a half-cup of coffee grounds and leave over low flame for one hour, stirring occasionally. 
• Strain the oil through a cheesecloth or fine mesh sieve once the infusion process is complete. Store the oil in a jar until ready to use. 
• For the cold infusion method, add one cup of your carrier oil of choice to a jar and mix with a half-cup of coffee grounds. 
• Mix well, screw on the lid, and then store the jar in a cool, dark place for one month. Remove from the jar’s hiding place after a month and strain the oil using a cheesecloth or fine mesh sieve. 

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To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Golden milk, or turmeric milk, has been a part of Indian culture for centuries. Not only is the drink bright gold, which stems from the turmeric, but it also offers a rich, smooth flavor and several health benefits. In present day, golden milk has made its way onto trendy coffee shop menus. It is usually listed as turmeric latte, which infuses coffee into the classic beverage. That said, there are many places that serve the traditional recipe of turmeric, animal- or plant-based milk, and other spices and sweeteners.

And now that soothing drink has been transformed into energy balls. Isn’t that incredible?! These are especially great to enjoy if you love to snack. One thing we can say is that these are much healthier to snack on than a bag of chips or box of crackers. They are nutritionally balanced, offering both macro and micronutrients. You get the carbohydrates from the fruit and protein and healthy fats from the nuts and nut butter. The micronutrients come from the turmeric, desiccated coconut, and dates. The combination of macros and micros can help you remain full between meals and keep you from experiencing a sugar rush and crash.

If you are not the biggest turmeric fan, this is a great entry point. It can be a little bitter and very strong, which is why you may not be a turmeric latte lover. The dates and dried mangos provide sufficient sweetness to balance turmeric’s naturally bitter flavor. Plus, the cashews and cashew butter add a pleasant nuttiness that not only enhances the flavor of the energy balls, but also gives them a chewy and creamy texture.

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If you adhere to the ketogenic diet, you have one responsibility: keep the body in a state of ketosis. Ideally, you consume 60 to 80% of your calories from fat (preferably healthy fats), 20% of your calories from protein, and 10% from carbohydrates. These percentages have a little wiggle room, but the main thing to remember is not to consume too many carbs, or else you will kick your body out of ketosis. 

The idea of the ketogenic diet is based on the understanding that the body uses carbs as the primary fuel source for energy. Once your carbohydrate stores are depleted, the body starts using fat stores to carry out its functions. In theory, it makes sense that this diet will help encourage weight loss, but only if the body continues to burn fat, not carbs. That’s why selecting the right sweetener is paramount, as the wrong ones will drastically increase your carb intake. 

Which sweeteners are acceptable to consume on the keto diet? Stevia and erythritol, which essentially have no carbs, are great keto-friendly sweeteners, but there are others you can enjoy that will keep the body in ketosis. Continue reading to learn more about them. 

Monk Fruit

A great keto-friendly sweetener that often goes unnoticed is monk fruit, which is a plant native to China. In grocery stores, you will likely see it under names like PureLo or Monk Fruit in the Raw. According to the Food and Drug Administration (FDA), this sweetener is safe and about 100-250 times sweeter than regular table sugar. It is calorie-free and one teaspoon (tsp) contains 0.5 grams (g) of carbs. The mogrosides in monk fruit give it the natural sweetness, but they also act as prebiotics, according to some studies. More research is necessary to determine the effects of mogrosides on existing probiotics in your gut.

Yacon Syrup

This is probably a lesser-known sweetener, regardless of your involvement in the keto world. Yacon syrup comes from the roots of the bacon plant, which is native to South America. The syrup contains 50% of the calories of table sugar and is a fabulous source of fructooligosaccharides (FOS). This type of soluble fiber helps regulate cholesterol, but like other sugar alcohols, it may cause bloating or cramps in some people. Yacon syrup works best in coffee or tea, but it may also be used to sweeten salad dressings. Because FOS break down at high temperatures, avoid using it in recipes that involve cooking. 

Stevia

This is a classic low-carb sweetener native to South America, specifically Argentina, Brazil, and Paraguay, although it grows all over the world. In grocery stores, you will probably see it under names like PureVia or Truvia, but there are many manufacturers that create liquid or powdered versions. Some research found that stevia may lower blood sugar, which could be dangerous for diabetics who take insulin. That said, it may help lower blood pressure, which could benefit someone with high blood pressure. Much like yacon syrup, stevia works well in coffee and tea. Just keep in mind that it is about 200-400 times sweeter than table sugar and will not work well if used in large amounts. 

Xylitol 

Although this sugar alcohol is just as sweet as table sugar, it has fewer calories and carbs. Generally speaking, sugar alcohols do not raise blood sugar in the same way that table sugar does. The reason for this is because the body absorbs sugar alcohol, such as xylitol, much more slowly. According to the FDA, consuming too much xylitol, or other type of sugar alcohol, may cause cramps or diarrhea. You can add xylitol to coffee, tea, and smoothies, but it probably won’t work well in lots of recipes due to potential moisture absorbency. A 2022 study found that xylitol absorbed moisture when used to sweeten chocolate milk. 

Erythritol 

This naturally-occurring sugar alcohol is found in fruits like watermelon and grapes. It also exists in fermented foods, such as soy sauce and cheese. It is roughly 60 to 80% as sweet as table sugar and has zero calories. Erythritol does not spike your blood sugar, nor does it promote tooth decay. Preliminary evidence suggests that erythritol may help lower your total sugar consumption, which could decrease your risk of diabetes and obesity. Use erythritol as a substitute for table sugar in beverages and recipes. Just keep in mind that it has a cooling effect on the tongue and that may feel unpleasant if you use a lot of it.

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Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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Hypothyroidism occurs when the thyroid gland does not make enough thyroid hormone. Also known as underactive thyroid, hypothyroidism can be a tricky condition to manage. You may not notice symptoms in the early stages, it can lead to other health problems over time, including high cholesterol and heart problems. 

In order to diagnose hypothyroidism, doctors will draw blood. Once you know that you have the condition, you can take steps to manage it appropriately. In addition to taking medication or using natural remedies, you should also avoid certain foods. The reason for this is because some nutrients can either influence or inhibit the efficacy of the thyroid gland. Some factors of the condition may be out of your control, but the foods you choose to eat are well within your control. 

Below, we detail foods that you should avoid if you have hypothyroidism. Some of the items on this list may surprise you because they are healthy. You may be able to enjoy these foods, but only in moderation.

Gluten From Bread And Pasta

One research review found that hypothyroidism and celiac disease are often present together. Although no research has found that a gluten-free diet treats thyroid disorders, you may want to consult your doctor to determine if eliminating gluten will help your condition. If you opt to eat gluten, choose whole grain breads or pastas. These are higher in fiber and other nutrients that support bowel regularity, which can prove tricky if you have hypothyroidism. If you take hypothyroidism medications, make sure to take them several hours before or after eating high-fiber foods to avoid interference with the absorption of synthetic thyroid hormone.

Sugary Foods

If you have untreated or under-treated hypothyroidism, your metabolism can slow down. That is why weight gain is common in people with this condition. Dietitians recommend avoiding foods that contain lots of sugar because they also contain a lot of calories with minimal to no nutrients. Ideally, reduce your overall sugar intake or try to eliminate sugar completely from your diet, save for some natural sugars found in fruit. 

Foods Containing Soy

Soy contains certain compounds, specifically isoflavones, that may negatively affect thyroid function. Some researchers believe that eating too much soy can increase a person’s risk of hypothyroidism. One study, however, could not find a link between soy consumption and soy’s effects on thyroid hormones. For this reason, there are no specific dietary guidelines about, but some research suggests that eating soy may interfere with the body’s ability to absorb thyroid medication. If you want to consume soy, health experts advise waiting four hours after eating soy to take the regular dose of thyroid medication. 

Excess Fiber From Beans, Legumes, And Vegetables

Fiber is a key nutrient in a healthy diet, as it aids digestive function and can improve bowel regularity. The recommended daily intake (RDI) of fiber is 25-38 grams for most adults. You can find fiber in varying amounts in whole grains, vegetables, fruits, beans, and legumes. The amount of fiber in some of these foods go above a level that affects digestive function and that can interfere with the absorption of thyroid hormone replacement drugs. If you want to consume more fiber-rich foods, consider asking your doctor about increasing the dosage of thyroid medication. 

Alcohol

Alcohol is not kind to thyroid hormone levels, and it can also impact the body’s ability to produce thyroid hormones, according to one study. Researchers note that alcohol has a toxic effect on the thyroid gland and suppresses the body’s ability to use thyroid hormone. People with hypothyroidism should cut out alcohol completely or drink in moderation. 

Processed Foods 

Word to the wise: if you have hypothyroidism, avoid packaged processed foods, including frozen meals. Processed foods contain a lot of preservatives, excess sodium, and added sugars. Doctors suggest that people with hypothyroidism should avoid sodium because an underactive thyroid increases a person’s risk of high blood pressure. Eating lots of salt can further increase that risk. Always read the nutritional label on food packaging, making sure to keep an eye out for lots of sodium, cholesterol, saturated fats, and trans fats. 

Coffee

If you enjoy a little caffeine hit to start your morning, be careful if you have hypothyroidism. Studies show that people who took thyroid medication with their morning coffee had uncontrollable thyroid levels. For that reason, doctors tell people to take thyroid medication with water. Wait at least 30 minutes after taking medication to have a cup of coffee.

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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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You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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