You're reading How To Build a Network for Positive Relationships, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
You've read How To Build a Network for Positive Relationships, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
In my book The Happiness Project, I write about my resolution to "Celebrate holiday breakfasts." And this morning, I set the table for a Halloween holiday breakfast.
I do these holiday breakfasts for all minor holidays -- it's festive, and also fun and easy. I always use food dye to color some food or beverage in a holiday-themed color (this morning: black peanut butter). I re-use the same decorations every year, so I don’t have to spend money or do errands. I have a very precise place in the kitchen where I store my holiday-breakfast decorations, so I don't have to scramble to find anything.
Studies show that traditions are important to family happiness. Family rituals encourage children's social development and boost feelings of family cohesiveness by 17%. They help provide connection and predictability, which people--especially children--crave. Without traditions, holidays don't feel much different from ordinary life. Holiday breakfasts give a big happiness boost, without much effort.
But this year was a little different. Instead of setting the holiday breakfast for two daughters, I was setting it for one daughter. Now that Eliza's in college, it's just Eleanor at the breakfast table.
And that was bittersweet.
One thing I decided, when Eliza left, was that I wanted to make sure to maintain fun family traditions for Eleanor -- that I didn't want to skip the effort, or decide that Eleanor was too old to enjoy it (unless she truly has outgrown something), or forget to create these little moments.
Time is passing so quickly; I worry that I won’t remember this time of life, what it’s like to have children this age, or that because I'm busy, I won't take time for celebration. The days are long, but the years are short.
In fact, of everything I’ve ever written, my one-minute video, The Years Are Short, is the thing that resonates most with people.
One challenge of Eliza leaving for college is figuring out how to adapt traditions for the new situation. I want to maintain, but also evolve.
Do you have any little traditions that help you celebrate the holidays in a manageable way? Have you had to figure out how to adapt traditions, as your family changed?
If you want some tips for creating new family traditions (oxymoron alert!), here are some ideas.
Obesity, asthma, and hospitalization are explored in a new study.In the U.S., the percentage of children with obesity "has more than tripled since the 1970s." Between 2011 and 2014, around 17 percent of children and adolescents aged 2–19 were obese.
Asthma is also becoming more common. In 2001, around 1 in 14 adults had asthma — but by 2009, that number had increased to 1 in 12. This means that in the U.S., around 25 million people have asthma.
This sharp rise applies to children, too; in 2009, around 1 in 10 children had asthma. The biggest increase was measured in black children, who experienced an almost 50 percent increase from 2001 to 2009.
In recent years, links between obesity and asthma have become clear. Studies show that obesity makes the symptoms of asthma worse, and, to add insult to injury, obesity seems to make some asthma drugs — such as inhaled corticosteroids — less effective.
Although asthma is more common in obese people, the exact cause and effect relationship is not yet fully understood. However, it seems that obesity increases the likelihood of developing asthma, makes symptoms worse, and hinders treatment.
A number of studies have looked at the relationship between obesity, severity of symptoms, and time spent hospitalized. However, many of the studies were inconclusive. Also, to date, the interplay between obesity, asthma, and hospitalization has not been examined in children.
A group of scientists from Japan recently set out to investigate whether or not obesity affects the likelihood of repeat hospital admissions and the length of stay in the hospital in a pediatric population.
They also wanted to understand the impact on healthcare costs and the risk of intensive care. Their findings were recently published in the journal Pediatric Allergy and Immunology.
The researchers were led by Yusuke Okubo, from the Department of Social Medicine at the National Research Institute for Child Health and Development in Tokyo, Japan.
They analyzed the hospital discharge records of patients aged 3–18 between July 1, 2010, and March 31, 2015. The data came from more than 1,000 Japanese hospitals.
Information regarding diagnosis, pre-existing conditions, age, sex, weight, and height were noted for each patient. Children with chronic medical conditions — endocrine, pulmonary, or neurologic diseases, for example — were excluded. Only children who were repeatedly hospitalized were used in the analysis.
In total, 38,679 patients were involved in the study. Of these, 3,177 were underweight, 28,904 were normal weight, 3,334 were overweight, and 3,264 were obese. Obese patients were more likely to be male, older, and have allergic rhinitis than the other weight groups.
Those in the obese group had a significantly (26 percent) higher risk of being readmitted to hospital within 30 days compared with normal-weight children.
Obese children also stayed, on average, an extra 0.12 days in hospital. However, there were no differences in the need for intensive care.
No statistical differences between hospitalization costs across the weight categories were found. U.S. studies have previously found evidence of such a relationship, but the authors of the current study believe that this may be due to "different payment and insurance systems between the U.S. and Japan."
Overall, they conclude:
"Our findings demonstrated that even in children, obesity was also associated with an elevated risk of readmission. These results suggest that obese children require more attention and greater treatment to control their asthma after discharge from hospital."
Because obesity and asthma are both linked and both on the rise, there is likely to be more focus on research in this area. The findings underline yet another reason to work toward stemming the tide of obesity in the U.S.
You're reading 11 Ways to Build Trust with Your Body Language, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
You've read 11 Ways to Build Trust with Your Body Language, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
What is your fantasy? What is it that you imagine, ponder, day-dream about? Is it a happy fantasy in which you become the fullest expression of who you were created to be and you add great value to the world just by being who you were meant to become? If not, that’s what I suggest you fantasize about. Let that be your dominant image of yourself. We tend to become what we spend most of our time thinking about. Fantasize about joy, fulfillment, and abundance! Listen as I explain:
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The post LIAM 388 – What’s Your Fantasy? appeared first on Life Is A Marathon : Life Coaching | Spirituality | Personal Development | Positive Thinking | Personal Branding | Faith.
Hi friends! We just got back from the most amazing two week trip to Hawaii! We went to Maui and Kauai and had such a great time. I am going to cover our trip in a dedicated blog post so I can share some photos and some of the stuff we did. It feels a little weird now that all of the wedding stuff is officially over. It took up so much of my time and focus and now transitioning back to real life seems pretty tough. I used the phrase “I’ll get to it after the wedding” so many times in the last few months that the mountain of work I am facing now is really stressing me out! Meh, maybe I’ll get to it after Halloween.
Here are some links I found interesting while I was avoiding getting to my pile of work:
An inspiring story of a 71-year-old who kayaked across the Atlantic.
Daniel has convinced me to watch Stranger Things season 2 with him but didn’t want to wait for me to watch season 1, so I jumped right in after he gave me a recap. I’m loving the show (despite the frequent pauses when he remembers some additional backstory he thinks I should know). Here’s an article I haven’t read yet detailing a bunch of callbacks, references, and easter eggs from season 2 for those of you who have already binged or don’t mind spoilers!
Here are some “ghostly” animals to read about in National Geographic for Halloween.
An interesting article about the positive impact of teaching kids mindfulness meditation.
A map showing the most popular Halloween candy in each state. I think Really, Montana? Dots?!?!
I’m all about Reese’s Peanut Butter Cups, but Daniel reminds me that the Reese’s pumpkins are actually the best because of the better peanut butter to chocolate ratio.
What are your favorite Halloween treats or traditions?
Some people believe that a food craving is a sign that the body is deficient in something, but this is usually not the case. Most cravings are tied to unhealthful foods that offer little to no nutrition.
Salt cravings are common and are usually the result of factors such as boredom or stress. Occasionally, a salt craving can be tied to a medical condition or a sodium deficiency.
In this article, we look at seven causes for salt cravings, including lack of sleep, excessive sweating, and some underlying medical conditions.
Salt cravings may be the result of stress.When stress levels rise, many people crave their favorite foods for comfort. Foods that people commonly crave are often high in fat, sugar, or salt — also known as sodium.
The "comfort food" habit can decrease a person's overall health. An article in the Journal of Health Psychology found a significant association between levels of chronic stress, food cravings, and higher body mass index (BMI).
Another study found a link between stress and higher levels of the hormone ghrelin, which increases hunger. The results of the study suggest that ghrelin may increase food cravings and lead to weight gain.
People who do not get enough sleep may crave snacks with high "satisfaction levels" such as salty, crunchy foods.
A study in the journal Sleep found that people who were sleep-deprived were less able to resist cravings for their favorite unhealthy foods. This resulted in weight gain.
Because lack of sleep may also be linked to other health problems, people who are consistently having inadequate rest may wish to discuss this with their doctors.
Sleep disorders, stress, and busy schedules are often to blame, but a health professional can offer a clear diagnosis and potential treatment plan.
Eating salty food due to boredom is similar to stress eating.Eating due to boredom is an emotional eating behavior, similar to stress eating.
To determine whether a salt craving is due to boredom or hunger, it is helpful to look for the body's hunger cues.
True hunger occurs when a person's body is in need of food. If a person has not eaten for several hours, they may have true hunger.
Other signs of hunger include:
These signs indicate that it may be time to eat a meal or snack. Salty, high-fat foods are rarely a nutritious choice, however.
Instead, a person should look for something with crunch and flavor, such as raw fruits or vegetables. These choices can keep the salt intake to a minimum while calming the desire for crunchy, satisfying foods.
Sweat contains salt, so when a person sweats, their sodium levels decrease.
For most people, light sweating is nothing to worry about. Sodium levels do not drop significantly with day to day sweating, and typically, only water is needed to replace fluids after a workout.
Endurance athletes or those who work in very hot environments may need to consume more salt, however, to replace what is lost through excessive or prolonged sweating.
When a person loses too much sodium, their body may begin to crave salt. One study found that people who work in hot conditions for 10 hours can lose up to 15 grams of salt, although this number may vary widely from person to person.
Electrolyte-enhanced drinks or sports drinks may be recommended for people who exercise excessively or who spend long hours in a hot environment. These drinks contain sodium and other electrolytes to replace what is lost through sweat.
A woman may experience a variety of physical and emotional changes in the days leading up to her menstrual period. These changes are known as premenstrual syndrome (PMS).
Food cravings, including a craving for salty foods, are a common symptom. These cravings may be related to hormonal fluctuations.
Women who experience PMS-related cravings may wish to try:
When the adrenal glands do not make enough hormones, this may lead to salt cravings.Addison's disease, or adrenal insufficiency, occurs when the adrenal glands do not make enough hormones.
These hormones control the body's response to stress and regulate blood pressure. As a result, Addison's disease can cause very low blood pressure and sudden cravings for salt.
Besides salt cravings, people with Addison's disease may experience:
Addison's disease may be caused by:
Addison's disease requires medical care to replace the hormones that the adrenal glands are not making.
In severe cases, a person may go into adrenal crisis. This happens when levels of cortisol in the body drop to dangerous levels. Adrenal crisis is a medical emergency.
Bartter syndrome is a genetic condition that is present at birth. People with Bartter syndrome cannot reabsorb sodium in their kidneys. As a result, they lose too much sodium in their urine, which leads to a loss of potassium and calcium as well.
Due to low levels of sodium, people with Bartter syndrome may crave salt. They may also experience:
This syndrome is usually diagnosed in infancy or childhood through urine and blood tests. It can be managed with potassium, salt, and magnesium supplements.
Very often, salt cravings are simply food cravings due to stress, fatigue, boredom, or PMS. However, ongoing salt cravings can be an indication of certain medical conditions.
If an obvious cause for salt cravings cannot be found, or risk factors for kidney or adrenal problems are possible, then a person should talk to their doctor.
Research suggests that carbs have their own unique taste, and that people who are more sensitive to it may be more likely to gain weight.There are four established tastes — salty, sour, bitter, and sweet — to which a fifth taste, umami, was officially added not so long ago.
Nevertheless, there are still controversies related to the actual number of tastes that we can perceive, especially since different cultures appear to have different understandings of the taste spectrum.
A new study from Deakin University's Centre of Advanced Sensory Science in Victoria, Australia, now suggests that there is a separate taste for carbohydrate-rich foods. Sensitivity to this taste, the researchers add, may explain why some people are more at risk of gaining excess weight.
"It is typically sugar, with its hedonically pleasing sweet taste, that is the most sought after carbohydrate. But our research has shown that there is a perceivable taste quality elicited by other carbohydrates independent of sweet taste."
Lead author Prof. Russell Keast
The study's findings were published last week in The Journal of Nutrition.
The study focused on two common types of carbohydrates: maltodextrin and oligofructose. You'll find these in some of the most widely available starchy foods, such as pasta, bread, and rice.
These are known as "complex carbohydrates," and, as the team note, they can be sensed in the mouth independently of simple carbohydrates such as sugar.
For the purpose of their study, the researchers worked with 34 adult participants — 16 men and 18 women — to test whether or not individuals who could sense the carbohydrate taste most easily were also more likely to crave starchy foods.
"Those who were most sensitive to the carbohydrate taste ate more of these [carb-rich] foods and had a larger waist," notes Dr. Julia Low — who conducted the initial experiments — about the findings.
The focus on weight and waist size was herein used as an indicator of increased risk of conditions such as overweight and obesity.
"We specifically looked at waist measurements," explains Dr. Low, "as they are a good measure of the risk of dietary related diseases."
One of the reasons for their interest in the link between specific taste sensitivity and food intake is that they need to gain a better understanding of driving factors behind excess weight in order to be able to efficiently tackle what some have recently called an obesity "pandemic."
"Increased energy intake, in particular greater intakes of energy-dense foods, is thought to be one of the major contributors to the global rise of overweight and obesity, and carbohydrates represent a major source of energy in our diet," says Dr. Keast.
A study conducted by Prof. Keast and another colleague 2 years ago similarly suggested that fatty acids also have a specific taste, to which some people are more sensitive than others.
In that article, Prof. Keast and his co-author proposed that fat might be regarded as the sixth primary taste. This would make carbohydrate the seventh taste in line.
But unlike in his recent study — wherein people sensitive to the taste of complex carbs were also more likely to consume them — "in the fat taste studies [...] the people who were more sensitive to fat consumed less fatty foods, but it's the other way around for carbohydrates," notes Prof. Keast.
"What that could mean," he continues, "is that individuals who are more sensitive to the 'taste' of carbohydrate also have some form of subconscious accelerator that increases carbohydrate or starchy food consumption."
That being said, this possibility is subject to further research for the time being.
You're reading 7 Paths to Self-Improvement, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
You've read 7 Paths to Self-Improvement, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
I wanted to walk straight on through the red grass and over the edge of the world, which could not be very far away. The light air about me told me that the world ended here: only the ground and sun and sky were left, and if one went a little farther there would be only sun and sky, and one would float off into them, like the tawny hawks which sailed over our heads making slow shadows on the grass. . . . I kept as still as I could. Nothing happened. I did not expect anything to happen. I was something that lay under the sun and felt it, like the pumpkins, and I did not want to be anything more. I was entirely happy. Perhaps we feel like that when we die and become a part of something entire, whether it is sun and air, or goodness and knowledge. At any rate, that is happiness; to be dissolved into something complete and great.
-- Willa Cather, O Pioneers!
I love the work of Willa Cather, and I love O Pioneers! (Though I've never quite made up my mind about how I feel about the exclamation point. Interesting choice.)
Almost a year ago, I read a different excerpt from O Pioneers! for that week's episode of "A Little Happier" -- another one of my favorite passages from the novel, about a wild duck. Actually, it may be one of my favorite passages ever. You can listen here.
Have you been half asleep and have you heard voices?
I've heard them calling my name.
Is this the sweet sound that calls the young sailors?
The voice might be one and the same.
I've heard it too many times to ignore it.
It's something that I'm supposed to be.
Someday we'll find it, the rainbow connection, the lovers, the dreamers and me.
--The song "Rainbow Connection" by Paul Williams, made famous by Kermit the Frog of the Muppets
I've heard this song dozens of time, but I never really thought about the words.
If you want to watch Kermit singing "Rainbow Connection from The Muppet Movie, it's here. In 1979, the song was nominated for an Academy Award for Best Song.
Do you pay attention to the meaning of lyrics? I realize that I almost never do.
You're reading How to Rejuvenate Your Life with These Remarkable Lifestyle Changes, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
You've read How to Rejuvenate Your Life with These Remarkable Lifestyle Changes, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
As someone who studies issues related to human nature, happiness, health, and good habits, I've long been intrigued by Weight Watchers -- when and why it works.
And one thing has struck me with particular force.
In my book Better Than Before, I identify the 21 strategies we can use to make or break our habits. The Weight Watchers program harnesses many strategies that can help people eat more healthfully: for instance, the Strategies of Monitoring, Scheduling, First Steps, Clarity, Scheduling, Loophole-Spotting, and Safeguards.
All these strategies are very powerful.
But there's one aspect of Weight Watchers that explains why, for some people, it works so well -- and also explains why people might find themselves frustrated, by re-gaining the weight after they leave the program. And that's an aspect related to a person's Tendency, and the Strategy of Accountability.
As a reminder, my Four Tendencies framework divides people into Upholders, Questioners, Obligers, and Rebels, based on how we respond to outer expectations (like a work deadline) and inner expectations (like a New Year's resolution). Want to take the free, quick quiz to identify your Tendency? It's here. More than one million people have taken the quiz.
The Obliger Tendency -- the Tendency that includes the largest number of people -- describes people who readily meet outer expectations but struggle to meet inner expectations. Obligers would say, "Commitments to other people must be met, but commitments to myself? Meh."
Therefore, to meet an inner expectation, Obligers must have structures of outer accountability. Like...Weight Watchers. While many people find accountability helpful (note, however, that for some Rebels, accountability may be unhelpful), for Obligers, it's crucial. When Obligers get that crucial outer accountability, they can succeed. But if that outer accountability disappears, the expectation will no longer be met.
Lesson? Obligers must maintain outer accountability. Indefinitely.
And this explains a lot about the success of Weight Watchers.
One Obliger wrote:
I have no doubt that I am an “Obliger.”And since you have made me aware of this fact, it has changed my life in subtle yet meaningful ways. I battle with my weight, and I’ve joined and unjoined Weight Watchers more times than I care to recount. Oftimes, I wonder why I’m there, when I understand the program and could save myself time and money by just applying the knowledge I already have at home. And then I stop going to meetings: I fail miserably on my own and am beyond disappointed.
Defining myself as an Obliger has changed my approach and expectations. I signed up, yet again, but this time with a different mindset. I now go to meetings not as much for the information imparted as the sense of community and accountability. Because that is what I really need. And instead of hating to admit that I need a community, I am embracing the idea and running with it.
I joined a livelier, more fun-loving group that I feel a greater commitment to. I laugh a lot and feel empowered to tackle the rest of the week when I leave. I committed to tracking my progress online daily with other members. The Weight Watchers program hasn’t changed. The way I employ it and make it work for the type of person I am has changed immeasurably. Now, instead of going against my grain, I’m letting the grain be my guide.
Another Obliger wrote:
I’ve been trying to shed some weight for years and feel like I’ve tried just about every old (and new) thing. I’d tried Weight Watchers several times, but since learning that I’m an Obliger, I decided to sign up for their coaching option, where you can have personal calls with a coach. I signed up two weeks ago, and it’s been a huge difference from previous attempts. I’m 1000% sure that’s because of the exterior obligation to my coach.
Of course, Weight Watchers is just one of many kinds of accountability groups that people use. Law school study groups, exercise classes, weekly work status meetings, attendance records, library fines...there are countless ways to create outer accountability.
I've even created an app, the Better app, where people can discuss issues related to the Four Tendencies, and -- this is key -- can join or launch accountability groups, for accountability to meet whatever aim they want.
The key thing for Obligers to recognize is that they require these systems of outer accountability, even to meet an inner expectation. It's not that hard to create outer accountability -- once you know that's what you need. And Obligers continue to need that outer accountability. Obligers sometimes tell me that they don't like this aspect of being an Obliger, that they don't like needing outer accountability, or they don't like the fact that they can't "graduate" out of needing it. But in my observation, this is just how it works for Obligers. It's more useful to figure out how to deal with your Tendency, rather than to wish it were different.
Note that Obligers vary greatly in what kind of accountability works best for them. Some might feel more accountable to a group; some, to an individual coach; some, to knowing that they're going to step on the scale before a meeting. Some Obligers become teachers, leaders, or coaches themselves, because they know that if they're guiding others, they have to set a good example.
The Four Tendencies framework has other implications for programs like Weight Watchers, for the way other Tendencies would use them.
For instance, while Obligers need accountability, Questioners and Upholders also often benefit from accountability -- and sometimes, even Rebels benefit. Knowing that someone is watching, monitoring, and noticing what we're doing often reinforces our determination to stick to a good habit. As an Upholder myself, I don't depend on accountability to meet expectations -- but nevertheless when I'm being held accountable, it does make me feel all that much more...accountable.
However, sometimes accountability can be counter-productive. If accountability isn't working for you, don't use it! There's no right way or wrong way; only the way that works for you.
For instance, Rebels don't like being told what to do, or being told when and where to show up. For Rebels, it's helpful for a program to emphasize that "This is what you want," "This is what you choose," "This is the kind of person you are," "This will give you more freedom," "This is fun for you, you enjoy it," "These people are helping you to get what you want."
Examples? "I want to eat more healthfully," "I'm a healthy, active person who respects my body and doesn't load it with lots of processed foods," "I love fresh, delicious, natural foods," "Big food companies can't tell me how eat," "I'm not addicted to sugar," "I choose to be free from cravings," "I enjoy this kind of program," "When I lose weight, I'll feel more comfortable on airplanes and walking around, and that will make me feel freer, and more able to travel."
As for Questioners, they demand justifications for everything they're expected to do. So to work for Questioners, a program must provide information about why certain things are being encouraged, forbidden, emphasized; why systems are set up the way they're set up; why an authority is worthy of respect, etc. For instance, if someone tells a Questioner, "Take a fifteen-minute walk every morning," this may strike that Questioner as arbitrary. Why fifteen minutes? Why every morning? Why a walk? Questioners need justifications.
To work for a Questioner, any system -- such as a point system for food -- must be justified. Why does X food have this many points, but Y food has this many points? Questioners would succeed much better when they understand the research, reasoning, and structure of a regimen.
Questioners also tend to love to monitor and customize. So for them, activities like tracking, keeping food logs, or using a step-counter may be useful, because they enjoy getting that information on themselves. And they also like to customize, so it's useful to tell them, "You might try doing something in this other way, if that works for you." Or, if it's important to do something exactly as suggested, it's important to explain the reason. "Take this medication with food, or else you might get severe nausea."
Upholders tend to do well in this kind of program. In fact, just about any program, curriculum, device, and so on will work fairly well for Upholders, because meeting outer and inner expectations comes more easily for them.
The Four Tendencies vary in the number of members. The largest Tendency, for both men and women, is Obliger. It's the one that the greatest number of people belong to, so any program or group should take that fact into account. Next largest is Questioner. Most people are Obligers or Questioners. The smallest Tendency is Rebel, and just slightly larger is Upholder.
Programs like Weight Watchers can take these differences among the Four Tendencies into account. For example, read here about how Dr. Judson Brewer is tailoring his eating program to take into account the Four Tendencies.
Have you tried Weight Watchers, or similar programs? I'd be especially interested to hear from Obligers.
In my book The Four Tendencies, I explore this issue at much greater length, along with related subjects like Obliger-rebellion, why Obliger-rebellion often shows up in health-related matters, why Obligers often pair up with Rebels, why sweethearts don't make good accountability partners, and more. Obligers + accountability is a big subject!
Many people choose to replace sugar with stevia to reduce their calorie consumption. In this article, we look at the possible risks and side effects associated with this natural sweetener.
Stevia extracts are derived from the stevia plant, and are available in granulated or tablet forms.Stevia leaves are about 200 times sweeter than traditional white sugar and people have used them for centuries as a sweetener and herbal supplement.
However, the United States Food and Drug Administration (FDA) only consider high-purity steviol glycosides to be safe for human consumption currently.
Because the FDA have not approved crude stevia extracts and stevia leaves as a food additive, companies are not allowed to market them as sweetening products.
According to the FDA, the acceptable daily intake for stevia glycosides is 4 milligrams (mg) per kilogram of body weight.
When used as a sweetener or to flavor foods, experts do not consider highly purified stevia to cause adverse side effects.
While several studies have identified potential side effects of stevia over the last few decades, most were done using laboratory animals, and many have since been disproved.
Potential side effects linked to stevia consumption include:
Stevia is considered a diuretic, meaning that it increases the speed at which the body expels water and electrolytes from the body in urine. Because the kidney is responsible for filtering and creating urine, researchers initially thought that long-term consumption of stevia could damage the organ.
More recent studies, however, have concluded that stevia may help prevent kidney damage. A 2013 study carried out in a laboratory found that stevia reduced cyst growth in kidney cells.
Some stevia products contain added sugar alcohols that may cause unpleasant symptoms in individuals that are very sensitive to the chemicals.
Although hypersensitivity to sugar alcohol is rare, its symptoms can include:
Several studies using rodent and human cell cultures have demonstrated the potential gastrointestinal benefits of steviol glycosides. Stevia use has been shown to help limit and reduce diarrhea and the symptoms of irritable bowel syndrome (IBS).
According to a 2015 review, there are very few reported cases of stevia allergy. Both the FDA and European Commission concluded that the number of individuals who are hypersensitive to stevia or at a risk of having an allergic response to it is low.
Although stevia may help control blood sugar in people with diabetes, it was also once thought that long-term or heavy stevia consumption might cause hypoglycemia or low blood sugar.
This has since been proven highly unlikely, except in individuals with abnormally low blood sugar levels.
Stevia is known to act as a vasodilator, causing the blood vessels to widen and lowering overall blood pressure. Currently, researchers have only explored the potentially positive aspects of this use.
Anything that actively lowers blood pressure can cause health complications with excessive, long-term use. People with chronic low blood pressure should speak to a doctor about prolonged stevia use.
As a type of steroid, steviol glycosides can interfere with hormones controlled by the endocrine system. A 2016 study found that human sperm cells exposed to steviol experienced an increase in progesterone production.
Those taking medications that may intereact with stevia should speak to a doctor before consuming stevia products.Some people are at an increased risk of developing side effects from regular stevia use. This is because stevia can lower blood sugars and blood pressure, and act as a diuretic.
Stevia can also interact with certain medications, so it is important to discuss stevia with a doctor before consuming or purchasing the product.
Factors that may increase the risk of stevia side effects include:
There are many different types of steviol glycoside found in stevia, classified into five major groups.
Although most of the existing research concerns the two major compounds in stevia — stevioside and rebaudioside A (reb A) — a 2016 study using human fecal samples concluded that all forms of the compound are probably safe for general use.
However, research supporting the safe use of less refined stevia compounds is still lacking. As a result, the FDA do not recognize stevia leaves and crude extracts as safe for consumption.
Increasingly, stevia supplements and extracts are being found to contain counterfeit ingredients, primarily artificial sweeteners that are linked to known health risks.
It is therefore important to buy products certified to contain at least 95 percent steviol glycoside, and that contain no artificial or synthetic sweeteners.
Common potentially harmful chemicals found in stevia products include:
Pregnant woman are advised to avoid consuming high doses of stevia, or consuming stevia too often.When consumed at low doses, purified stevia is generally not considered to pose health risks for pregnant people.
Studies using rat embryos have established that stevia did not affect pregnancy or fertility outcomes and was non-toxic to fetal tissues.
However, some of the common counterfeit ingredients found in stevia mixtures and formulas are linked to serious complications and may cause birth abnormalities. The most notable of these ingredients is saccharin.
High doses or heavy, long-term use of stevia may worsen common pregnancy symptoms by increasing the workload on organs such as the kidneys, bladder, and heart.
Potential complications with the overuse of stevia products during pregnancy include:
Researchers still do not understand the full range of risks associated with stevia. A 2017 review exploring health-outcomes and complications linked to zero-calorie sweeteners concluded that not enough studies had been done to make a judgment about stevia's overall safety.
However, given the popularity of stevia, there are several large-scale, comprehensive studies working on the matter.
In a preliminary 2017 study, rats with diets comprised of up to 3.5 percent stevia for 90 days presented no clinical symptoms and experienced no change in blood chemistry, cellular function, compensation, or appearance.
People may undertake water fasting to lose weight, for spiritual or religious reasons, or to try and combat particular health problems. Research suggests that occasional fasting may help with weight loss, although other methods may be more effective long-term.
To make sure that water fasting is done safely, people should prepare properly and choose a good time to go without food, when the body does not require too much energy.
Water fasting may be undertaken for a number fo different reasons, including spiritual, diet, or medical reasons.A water fast is when a person does not eat and drinks nothing other than water.
There is no set time that water fasting should last for, but medical advice generally suggests anywhere from 24 hours to 3 days as the maximum time to go without food.
Throughout history, people have undertaken fasts for spiritual or religious reasons. But, water fasting is now popular in the natural health and wellness movements, often alongside meditation.
People with risk factors for certain diseases could benefit from short-term fasting. These include:
These risks are often related. When the body does not have access to carbohydrates, which are its preferred source of energy, it will use fats. So, a fast can result in weight loss as the body uses up fats in the body for its energy.
According to the Academy of Nutrition and Dietetics, the best way to lose weight is to take it slowly, combining a healthy diet with exercise. It is also important to try and change some eating habits, such as reducing the number of sugary foods and snacks eaten.
When considering a water fast, medical advice should always be sought, as it may not be safe for everyone.Although there are potential health benefits to fasting, there are considerable risks if a fast is carried out for too long, or by someone whose health or age puts them at risk of damage to their body.
If someone has health concerns, or is planning to fast for longer than 24 hours, they should seek the advice of a medical professional and consider undertaking a fast under supervision.
Water fasting will not be safe for everyone, and should not be undertaken by older adults, those under 18, or those who are underweight.
An alternative to long periods of fasting can be intermittent fasting. This means eating nothing or very few calories for a certain amount of time and then eating as usual for another set period. An example is the 5:2 diet, where someone eats a regular diet for 5 days in the week, and a quarter of their daily calories on the remaining 2 days.
In a study comparing intermittent fasting and eating an ongoing low-calorie diet, both methods were found to be equally good for weight loss, as well as reducing the risk of cancer, diabetes, and heart disease. Intermittent fasting was found to be as easy to stick to as a low-calorie diet.
Research based on studies with mice and rats suggests that fasting may protect against certain diseases, such as diabetes, and has the potential to delay aging. Fasting regularly for short periods of time has been associated with lower rates of diabetes, a lower BMI, and a reduced risk of coronary artery disease in people being tested for blocked arteries.
There have not been extensive human studies on fasting, although research has found some positive impact on blood pressure, body weight, and improved rheumatoid arthritis symptoms from small studies. Fasting can have adverse effects on the immune system for older adults, so individuals should seek medical advice on whether occasional water fasting could be beneficial.
Water fasting is not safe for everyone. People who should not fast, or who should seek advice from a medical professional before fasting include older adults, those under 18, and those who:
It is best to perform a water fast is when not working or unwell. Ideally, a person will fast in the comfort of their home while resting.If someone has not fasted before, they should consider starting with a 1-day fast to try it out and make sure there are no adverse effects. Fasting for longer than 3 days should only be carried out after seeking the advice of a medical professional.
Fasting can be mentally and physically tiring, so people must carefully prepare themselves by:
During the fast, it is essential to drink enough water and to spread this out throughout the day. It may be tempting to drink more than usual when fasting, but this can be harmful and should be avoided.
When ending a water fast, a person should not eat too much at once but build up gradually to avoid a stomach ache or feeling sick.
Fasting deprives the body of the fuel it needs, so expect to feel tired and low on energy. A lack of food can also make people feel dizzy, weak, or nauseous, and if these symptoms are particularly bad, it is important to eat something.
Getting plenty of rest, sitting down, and avoiding intense exercise can help to conserve energy. It is normal to feel irritable or tired from lack of food, but if someone begins to feel disorientated or confused while fasting, they should seek medical advice.
Although there may be some health benefits to water fasting, reducing overall calories is just as effective for weight loss, and is likely to be safer. Alternatives such as intermittent fasting could have more health benefits in terms of reducing the risks for heart disease and diabetes than a long-term water fast for days at a time and may be more sustainable.
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