A lot of people, especially overweight people, turn to diet soda to reduce their caloric intake. The appeal is that it is a sugar-free, carb-free, fat-free, zero-calorie beverage. It does, however, contain aspartame, which is about 200 times sweeter than regular sugar. So why is it that a calorie-free drink makes you hungrier?

Let’s remove diet soda from the equation for just a moment. It stands to reason that if you are hungry, you eat something and the hunger goes away. Unfortunately, it isn’t that simple. You have more than likely eaten meals that fill you up more than others, even if you’ve eaten the same amount of food. For example, you go back for chow mein when you’ve already had a full serving. 

Sometimes, it’s not the nutrient density (or lack of nutrients) of the meal that gets in the way of satiating you. It can often be the beverage you drink alongside your meal. A new study found that non-caloric sweeteners that are typically found in diet sodas interfere with the brain’s hunger responses. Basically, these sweeteners make it more difficult for the brain to discern if you are actually full or not. They may even make you feel hungrier. 

How Do Non-Caloric Sweeteners Mess With Hunger Cues?

Aspartame, sucralose, stevia, and erythritol are the most popular sugar substitutes used in diet sodas and some low-calorie processed foods. Unlike regular sugar, these substitutes do not add additional calories. The problem is that consuming these types of sweeteners confuses the brain. In an ideal situation, the brain perceives calories coming in when you consume a food or beverage. That isn’t the case with diet soda, so the brain increases appetite in order to obtain other calories. 

To put it in simpler terms, non-caloric sweeteners confuse the brain. The body is programmed to expect some calories when it consumes something sweet. Zero-calorie sweeteners do not fulfill that expectation, so that mismatch stimulates the brain’s hunger cues and you end up eating more than you normally would as a result. 

Although artificial sweeteners can confuse hunger cues for every person, some people don’t experience as severe an effect as others. During the study, researchers noted that men and women with obesity had a heightened response to non-caloric sweeteners. The difference in reactions between people with obesity and people without obesity was quite evident. People with obesity had a very strong response in the hypothalamus, the part of the brain that regulates hunger. If people with obesity drink diet soda, they are more likely to overeat than people without obesity who drink diet soda. 

How To Better Understand Hunger Cues

Why do people with obesity experience a greater impact? Researchers don’t exactly know at the moment, but they suspect it to be a consequence of obesity. Being overweight is just the tip of the iceberg regarding obesity. Many bodily functions and processes influence how a person responds to food. The only thing you can do to fight back is to better understand the body’s hunger cues. 

All dietitians and researchers recommend avoiding diet sodas and other non-caloric sweeteners whenever possible. Ideally, avoid sugar as well, but it can be difficult to do that. Sugar consumption is linked to weight gain, but so is non-caloric sweetener consumption. Hunger and thirst are also easily confused. The body sometimes sends the same signals for hunger and thirst, due to overlapping mechanisms. This can result in unnecessary snacking, so with that in mind, make sure you maintain proper hydration levels.

If you feel hungry all the time, you most likely are not consuming satiating nutrients, including protein, healthy fats, fiber, and complex carbohydrates. Focusing on foods that contain these nutrients, such as whole grains, fruits, vegetables, legumes, nuts, and seeds, can help you get more of those nutrients. Practice mindful eating, chewing each bite slowly to savor the flavors. Additionally, try to have a dedicated space for eating and don’t sit on the couch, for example, as that can cause mindless eating, so you’ll consume more than you need to without realizing it.

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Whether you look under the kitchen sink or in the hall closet in the average home, you will most likely see an assortment of cleaning products. People have their preferences for brands and scents, but there are sprays or scrubs for different needs. One product cleans the countertops, while another one makes wood furniture shiny. And then you have products that clean showers, toilets, the floors, and so on. 

Building this collection of cleaners can be expensive, not to mention damaging to your health. According to a 2018 study from the University of Bergen in Norway, people exposed to cleaning products for 20 years have the same lung function as people who smoke 20 cigarettes per day. They also experience a 40% greater risk of developing asthma. There’s a reason why you cough or find it difficult to breathe when you use oven cleaner. In fact, many of these products have warnings that you should wear protective gloves or masks while using them!

Making the switch to natural products can seem challenging or overwhelming, but it’s an easy transition to make. You just need to master a few simple cleaning hacks with ingredients you may already have in your home. There are many harmless ingredients that prove to be excellent non-toxic cleaners. Continue reading to learn more about seven natural cleaning hacks. 

Load Up On Vinegar

Whether you need to clean tubs, windows, tile, or other surfaces, distilled white vinegar is right for the job. Although it isn’t a proper disinfectant, it does work great as a natural cleaner. It works to clean and mildly sanitize many surfaces, especially bathtubs, shower doors, and metal faucets. The downside to vinegar is the smell, but you can mix it with essential oils to counteract the intensity. Click here to learn more about scented vinegar cleaners. 

Lemon Essential Oil For A Clean Microwave

Need to clean your microwave and make it smell great at the same time? Combine 15 drops of lemon essential oil and one and a half cups of water in a heat-safe bowl. Microwave for five to 10 minutes, allowing the steam to condense inside the microwave. Once complete, remove the bowl safely and wipe the grime away with a damp sponge. 

Degrease Your Stove With Baking Soda

Stovetop cleaners and degreasers are some of the harshest cleaning products to inhale. They emit very unpleasant odors and it can be difficult to breathe when you use them. Instead, pour baking soda on your stove, sprinkle with a little water, allow it to sit for one hour, and then wipe away. Your stove will look shiny and clean as ever!

Baking Soda Removes Carpet Smells

Because it’s such a great natural cleaner, let’s stick with baking soda for a moment. If you want to get rid of carpet odors, baking soda is right for the job. Next time you vacuum your carpet, sprinkle some baking soda on it first. Vacuum the carpet and you’ll be left with an odor-free carpet. This is great if you have pets that love to get their stank on carpets. 

Remove Pet Hair With Rubber Gloves

This isn’t so much a natural cleaning hack as much as it is a useful pearl of wisdom. Pet hair can be very difficult to vacuum off carpets or furniture, especially if your pet sheds a lot. When your standard vacuum can’t get the job done, slide on the rubber gloves and rub any areas that need extra cleaning. You’ll find that pet hair clings to your rubber gloves, and it will only unstick when you wash it away. 

Dust With Coffee Filters

Need to dust your electronics, which you probably neglect to clean for most of the year? Grab a coffee filter or two to help clear dust from tv screens, computer monitors, and any other electronics you have in the home. The great thing about dusting with coffee filters is that they don’t leave behind any fibers. 

Buff Surfaces With Olive Oil

You may be familiar with the health benefits of olive oil, but do you know that it can help you clean the house? Olive oil can help buff stainless steel, pots and pans, and other appliances. Drizzle some olive oil on a soft cloth and apply it in a circular motion to buff out any dirty spots. You may need to give the surface a wipe with a clean rag to reduce oil residue on the surface you buff.

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Get those harsh chemicals out of your home with a natural alternative to a classic toilet bowl gel cleaner. This homemade scrub is nearly as effective as store bought cleaners and it doesn’t plague your home with harsh chemicals. Made with borax and baking soda, this scrub may help you remove stains from a dirty toilet bowl. 

Cleaning a toilet is not necessarily the first thing on everyone’s to-do list. In fact, nobody wants to do it, but nobody wants to look into a stained porcelain bowl either. You want to keep that porcelain looking polished and as good as new. Many chemical cleaning products promise that they can keep your bowl looking as sparkly as ever, but seldom do they do the trick. The difference between those products and the DIY toilet bowl cleaner in this article lies in the ingredients. 

Borax

Borax, not to be confused with boric acid, is composed of oxygen, sodium, and boron. It is commonly used as a cleaner, mildew remover, flame retardant, and handful of other things. Because borax has a 9.5 pH, it is alkaline and forms a basic solution when combined with water. A basic solution has an easier time breaking down acidic, fatty, and oily substances. For example, borax can loosen the accumulated grime in a toilet bowl, but just know that it does not disinfect. 

Baking Soda

Baking soda has a lot of uses, both in and out of the kitchen. Due to its mildly abrasive nature, baking soda has an innate ability to clean and remove stains. Baking soda reacts with the grease in stains to form glycerol, a common ingredient in soaps. When you mix baking soda with vinegar, it creates carbonic acid, which is a weak base that boosts vinegar’s corrosive nature. Additionally, baking soda is a weak alkali, meaning it can neutralize acids in odor molecules, which can help eliminate strong smells. 

Castile Soap

The genius of castile soap is the fact that it is equally gentle and powerful at the same time. Created from saponified oils with moisturizing properties, castile oil is commonly used as a gentle, natural soap for the skin. That said, it is capable of fighting tough stains. In fact, you can use castile soap to clean just about anything. Just do not mix castile soap with acidic ingredients, such as vinegar, or else it may leave behind a sticky film on the surface you’re cleaning. 

DIY Toilet Bowl Cleaner

Ingredients:

• 2 cups distilled water 
• 1/2 cup borax
• 1/2 cup baking soda
• 1 cup castile soap
• 25 drops essential oil of choice (optional)

Instructions:

• Add all of the ingredients to a medium-sized mixing bowl and still until the borax and baking soda are dissolved. 
• Pour the mixture into a squirt bottle and use when ready. 
• Make sure to shake well before each use. Spray a generous amount of the cleaning solution on the toilet bowl and use a scrub brush to clean. Let it sit for 15 minutes before flushing.

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By now, it should not be a secret that diet influences many aspects of your health. From digestion and brain function to athletic performance and aging, the foods you eat either boost or take away from your health. In fact, science-backed evidence continues to prove this, especially in recent years. New research indicates that sugar may be a big contributing factor that accelerates cellular aging. 

Not everyone is a big sugar consumer, but it lures in people with its sweet, addictive deliciousness every day. If donuts are out, it’s very difficult to resist grabbing one. You don’t want one. You’re full, actually, and yet you still reach into that box and allow the power of sugar to take over. Some people feel that way about saltier snacks, but many succumb to sugar’s addictive quality. 

A new cutting-edge measure, known as the “epigenetic clock,” helps scientists better understand the link between added sugar consumption and how quickly cells age. Continue reading to learn more about that. 

What Is An Epigenetic Clock?

Before delving into the definition, you must first understand that aging is characterized by different changes that occur at the cellular, sub-cellular, and nuclear levels. One of those levels is epigenetic aging. Scientists understand that epigenetic alterations affect aging. For this reason DNA methylation patterns have been used as a measure of biological age. This is currently referred to as an epigenetic clock. 

An epigenetic clock is essentially a biomarker of age, and various clocks continue to emerge. DNA PhenoAge, DNA GrimAge, and Horvath’s clock are just a few in existence. It’s not a science fiction gadget; rather, it is an advanced marker that helps scientists evaluate changes to DNA to estimate biological age. The study that detected how quickly sugar ages cells involved 342 women at midlife. Researchers collected DNA from saliva in order to measure their epigenetic age, in addition to analyzing participants’ diets.

The Findings

The researchers noted a measurable acceleration in biological aging for every gram of added sugar that participants consumed. Even the individuals who followed an otherwise healthy diet experienced this accelerated aging. That said, people who consumed nutrient-dense, low-sugar diets were linked to slower aging. Let’s examine the key takeaways from this research:

1. Cut back on sugar and you may just turn back the hands of time. In fact, reducing your added sugar intake by just 10 grams per day could potentially reverse biological aging by up to 2.4 months. 
2. Stick to a nutrient-dense diet that focuses on foods rich in vitamins A, C, and E. Additionally, consume foods that contain magnesium and fiber, as all of these nutrients have been linked to a younger biological age. 
3. According to researchers, a Mediterranean-style diet is a smart choice to help slow cellular aging. Most blue zones, which are areas with a high concentration of centenarians, exist in the Mediterranean. The consensus is that these people consume a lot of foods rich in anti-inflammatory and antioxidant properties. 

How Does Sugar Impact Your Health?

According to many studies, excess sugar consumption contributes to elevated inflammatory markers, oxidative stress, and DNA damage. What does all of that mean for your cellular health? As you can imagine, it’s not good news. It’s perfectly fine if you decide to indulge in a sugary treat every so often and maintain a nutrient-dense diet the rest of the time. Consistent overconsumption, though, can take a toll on the body’s natural repair processes, which affects your epigenetic age. 

Looking for simple ways to cut back on added sugars without surrendering flavor? There are a variety of sugar swaps that help you satisfy your sweet tooth in a healthier way. They are:

• Opt for oatmeal topped with nut butter and fresh berries for a healthier, sweet breakfast treat. You can also enjoy a fruit and vegetable smoothie in place of sugary processed cereals. Chia pudding is another great option, especially if you need to take breakfast on the go. 
• Indulge in some antioxidant-rich dark chocolate instead of packaged candy bars. Aim for 70% cacao or higher in order to reap the health benefits. 
• It can be difficult to stop drinking soda, as it is highly addictive and overly sweet. Grab a sparkling water or healthy soda alternative instead of reaching for sugar-laden energy drinks or standard sodas. 

The Takeaway

Sugar influences cellular health and longevity, as was proven clear during this recent study. If you shift your focus to consume less sugar and more antioxidant-rich and anti-inflammatory foods, then your body and health, including your biological clock, will benefit. 

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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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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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