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Weighing in on zero-calorie drinks

Read more about Weighing in on zero-calorie drinks

Weighing in on zero-calorie drinks. Do benefits sound too sweet to be true?

To cut calories, many people switch to sipping on zero-calorie beverages. More than a quick trend, this phenomenon changes consumer markets and impacts personal health. In fact, the National Health and Nutrition Examination Survey says 28% of US adults now drink no/low-calorie sweet drinks daily. Are the benefits of drinking zero-calorie drinks too sweet to be true? Will cutting out the calories really cut down our weight?

Turns out, the answers aren’t cut and dry – they’re more mixed and bubbly, like many of the beverages themselves.

Beverage companies make low-to-no calorie thirst-quenchers by knocking sugar from the ingredient list. Instead, calorie free artificial sweeteners like aspartame, sucralose, cyclamates and saccharin enhance the drinks. While decreasing sugar consumption is a great idea, the new artificial sweetening ingredients may come with their own sour effects. For example, researchers in Europe investigated 56 studies examining artificial sweeteners’ link with cancers, kidney problems, cardiovascular disease, mood and brain function, blood sugar, oral health and more. Unfortunately, after exhaustive analysis, the researchers lacked conclusive results and recommend further, long-term studies.

Could zero calories now add up to big calories later?

Another worry is that artificially sweetened drinks stir up cravings for more sweetness. For example, a 2021 study found women and people with obesity experienced an increase in cravings and appetite-stimulating effects after consuming sugar substitutes. Interestingly, men and people with healthy weights didn’t react the same. Research on this finding continues to roll forth to discover if zero calorie sodas leads to consuming other foods and drinks, thereby increasing weight.

Tipping the scales (in a good way!) with a soda switch.

For individuals who drink large amounts of sodas, the zero-calorie alternative offers a big draw. Consider a person who drinks two 12-ounce cans of regular soda at 140 calories per can a day. By switching to a zero-calorie beverage, the person would drink 8,400 fewer calories during a month’s time – and that’s enough to lose nearly 2.5 lbs. Mathematically, the benefits add up.

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Nutrition

Mon, 10/24/2022 - 08:00

To cut calories, many people switch to sipping on zero-calorie beverages. More than a quick trend, this phenomenon changes consumer markets and impacts personal health.

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Save your skin - Q&A

Read more about Save your skin - Q&A

Did you know that your skin is the largest organ in your body? It covers approximately 22 square feet. It also accounts for about 16% of your body weight. It’s understandable then, that when you have dry skin, you can feel miserable.

How much do you know about dry skin and what you can do to prevent it? Follow these questions and answers to learn how to save your skin.

Q: Does dry skin only happen to older people?

A: Dry skin is a common problem that can occur at any age.

Q: How do I know if I have dry skin?

A: Your skin may be rough, scaly or flaky, and it may itch.

Q: What causes dry skin?

A: There are many causes. As you age, your skin produces less of the natural oil that helps your skin keep its moisture. Dry, indoor air can cause your skin to become dry, as well as living in climates with low humidity. Indoor heating or air conditioning can dry out the air inside your home. Bathing too often may also dry your skin, especially if you use hot water for your baths or showers.

Q: How can I treat dry skin?

A: There are several things you can do to treat dry skin:

Moisturize – Look for a moisturizer that is a skin barrier repair moisturizer.
Apply a thin layer of petroleum jelly at night and wear thin cotton gloves to bed.
If dry, brittle nails are a problem, use lotion on your nails as well.
Avoid scratching, which can damage the skin.

Q: What can do I do about my skin itching?

A: Try the following:

Keep the itchy area well moisturized. Dry skin may make itching worse.
Add a handful of oatmeal (ground to a powder) to your bath, or you can try an oatmeal bath product.
Try a nonprescription 1% hydrocortisone cream for small, itchy areas.
If itching is severe, your doctor may prescribe a stronger cream.
Cut your nails short or wear gloves at night to prevent scratching.
Wear loose and comfortable clothing. Avoid scratchy fabrics next to your skin.

Q: How can I prevent dry skin?

A: Practice good skin hygiene to keep your skin healthy. Here are some tips:

Shower or bathe in lukewarm or warm water.
Don't shower too often – just when you're dirty or sweaty, or no more than once a day.
Wash your skin gently rather than scrubbing it.
Use a mild skin cleanser instead of soap.
Pat your skin dry after a bath or shower.
Apply a moisturizer while your skin is still damp, as well as several times a day.
Consider using a humidifier if the air inside your home is very dry.
Protect your lips with a lip balm that contains petroleum jelly or mineral oil.

Q: I’ve tried a lot of remedies for dry skin, and none have helped. What do I do now?

A: Talk with your primary care physician or dermatologist for help with severe dry skin.

Beauty

Mon, 10/31/2022 - 08:00

How much do you know about dry skin and what you can do to prevent it? Follow these questions and answers to learn how to save your skin.

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Smoking does more than cause lung cancer

Read more about Smoking does more than cause lung cancer

We all know smoking causes lung cancer and that alone should be enough to encourage you to not start or quit smoking. However, do you know how else smoking impacts your health?

The good news is that even if you have smoked before, quitting can stop further damage and even allow your body to heal certain things that have been harmed by cigarettes. If you are ready to quit, don’t think you have to do it alone. There are numerous resources in most communities. And there is no reason today can’t be the day you start improving your health by quitting smoking. The Genesis Tobacco Treatment Program offers tailored treatment plans and goal setting to help you quit successfully. Click here to listen to a 10-minute episode from the "Sounds of Good Health with Genesis" podcast on best practices for giving up tobacco.

Lifestyle

Quiz

Mon, 10/31/2022 - 08:00

Smoking Does More than Cause Lung Cancer

Do you know how smoking impacts your health? Take our quiz to learn more.

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Seven Ways to Prevent Childhood Obesity

Read more about Seven Ways to Prevent Childhood Obesity

The U.S. childhood obesity rates have more than doubled during the past three decades, according to the Centers for Disease Control. The advantage of confronting obesity at an early age is that it’s still possible for your child to get things under control.

Here are 7 tips for helping your kids maintain a healthy weight throughout their childhood.

children enjoying apples at a picnic table

1. Empower your kids. Teach them about healthy food choices but emphasize the choice aspect of the process. Encourage them to pick out their own snacks, learn to change their behavior and make smart decisions.

2. Consider breastfeeding. Babies who are breast fed are less likely to be obese because they learn to stop eating when they’re full, rather than being guided by the number of ounces left in a bottle. Talk to your doctor about whether that’s an option for your infant.

3. Give up on the clean plate. For many kids, the issue isn’t just what they eat but the amount. Encourage good portion control behavior by allowing kids to stop eating when they are full, rather than making them eat everything on the plate.

4. Model good behavior. Kids will want to eat junk if they see Mom and Dad eat junk. Kids will want to eat healthier if they see Mom and Dad eat healthier.

5. Rethink rewards. Instead of praise with candy or treats offer a trip to the playground, swimming pool or an active outing as a reward. Not only does it curb the sweets, but it gets everyone doing something together.

6. Reduce screen time. The average U.S. child is in front of some type of screen as much as seven hours a day.

7. Make small changes. Choose whole-wheat crust instead of white crust on your family’s pizza. Those kinds of small changes can add up over time. Water instead of juice or soda are another easy switch.

Family Health

Mon, 11/07/2022 - 08:00

Here are 7 tips for helping your kids maintain a healthy weight throughout their childhood.

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Gut check your digestive system

Read more about Gut check your digestive system

Are digestive problems leaving you with tummy troubles? Everyone gets a stomachache occasionally, but there are several organs in your digestive system that can cause abdominal pain. Digestive issues can be troublesome, causing a growing number of doctor’s visits and hospitalizations for Americans.

Your gut plays an important role in your overall wellness. Your colon and intestines host bacteria called microflora, which vary from person to person based on infant nutrition, use of antibiotics, age and diet. It may sound strange that your gut has bacteria, but microflora is incredibly important to your health as a basic part of your immune system. They also aid the absorption of minerals into your body.

It’s important that you have the correct balance of bacteria in your gut. An imbalance in these bacteria can cause issues like irritable bowel syndrome, inflammatory bowel disease, gastroenteritis and even colon cancer. Clinical studies have shown that certain food products, called probiotics, can stimulate growth of your microflora and may help keep them in balance. That leaves you with a healthier digestive system.

How to have healthy gut habits

Choose food-based probiotics. Probiotics are the good bacteria found in many fermented foods and supplements. Several yogurts contain probiotics that can boost your good gut bacteria and reduce your bad bacteria.

Eat prebiotics. Prebiotics contain non-digestible carbohydrates that feed probiotics and have been linked to a reduction in fat storage and irritable bowel syndrome. Prebiotics are found in whole grains, bananas, garlic, onions, honey, asparagus and artichokes.

Skip the fatty foods. Some fats can increase your levels of bad bacteria and even damage the gut lining.

Stop stressing. Stress can change your gut flora, reducing your good bacteria. It can also create negative changes in how your immune system functions. For a happy gut and a healthier you, figure out what has you stressing and start taking steps to eliminate your stressors.

Checking your gut is a good idea

There are several digestive problems that can keep you feeling down and out. Many digestive issues are controllable while others have a genetic component. Some are more minor disorders while others can have a significant impact on the quality of life.

If you are experiencing stomach pain, bloating, gas, heartburn or any other stomach problems, talk to your doctor to find the cause and best course of action. You may be referred to a gastroenterologist – a doctor who specializes in digestive diseases – to diagnose and treat your condition.

Lifestyle

Thu, 11/17/2022 - 08:00

There are several digestive problems that can keep you feeling down and out. Many digestive issues are controllable while others have a genetic component.

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A natural way to combat seasonal depression

Read more about A natural way to combat seasonal depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

The disorder, a seasonal form of depression, can occur at any time of year but is more common in the winter when natural light levels are lower. “SAD symptoms are similar to those of other depressive illnesses, including sleeping and eating more than usual, feeling “down” most of the time and irritability,” said Christina Parr, Director of Genesis Behavioral Health Services. “Women in their childbearing years tend to suffer from SAD more often than men, but even those who don’t have full-blown SAD may experience lower levels of energy when the nights get longer and the temperatures dip.”

Fortunately, there are ways to combat those symptoms by taking advantage of existing natural light.

Plan ahead

If you suffer from SAD, the most important thing is to be proactive. Experts recommend talking to your healthcare professional about creating a seasonal plan of attack.

Let there be light

Because SAD kicks in when access to natural light is limited, try to look for ways to get that extra sunlight. Read a book by a window or open the curtains a little wider when there is sun to try to get any amount you can. If it is cold outside, take a drive to get out and about in whatever sun is available.

Exercise, eat well

Exercising more in natural light and eating healthy can have a huge impact on seasonal depression. Exercise at noon when the outdoor light is brightest. Even if that is a simple walk during your lunch hour, the exposure to light and the endorphin boost from exercising will help alleviate SAD symptoms.

Since another symptom of SAD is craving carbohydrates, be on the lookout for overeating to prevent weight gain. It can be challenging to lose SAD-related weight after the season changes and your other symptoms are relieved.

Seeing the light

Here are some easy ways to add more natural light to your day:

Spend as much time as possible outside, especially on sunny days.
Sit close to outside windows at home and work.
Keep your home as bright as possible using window treatments that let in light and trim foliage that blocks light.
If possible, take a vacation to a sunny locale.

Behavioral Health

Thu, 12/01/2022 - 08:00

A Natural Way to Combat Seasonal Depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

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Spice up your life with cinnamon

Read more about Spice up your life with cinnamon

Will cinnamon spice up your health?

We love cinnamon rolls. Sadly, they are not the way to better health. Cinnamon, however, might be the way to spice up your life to improve your health.

Used as a spice, cinnamon can add a sweet flavor to dishes and drinks. Beyond flavor, cinnamon has numerous perceived health benefits. It is believed that cinnamon may help:

Reduce inflammation
Lower cholesterol
Reduce stress
Improve memory
Increase focus

Right now, you might be wondering why everyone doesn’t use cinnamon more often than a few holiday dishes. Actually, for thousands of years, people have been using cinnamon for medicinal purposes.

As for the environmental impact, cassia cinnamon, the most common and inexpensive type of cinnamon, is a sustainable resource. Most of the cinnamon in the United States is the cassia type, and it comes from the bark of a tree that originally came from Southeast Asia. As the trees grow back very quickly, similar to bamboo, deforestation is not a concern for this spice. Plus, agricultural chemicals are not needed.

However, with most things, moderation is best when consuming cinnamon, as it does contain a compound called coumarin that can be toxic in large amounts and damage the liver and cause other health problems. Most experts recommend a ½ to 1 teaspoon a day. The experts also typically agree it would be difficult to reach dangerous levels using cinnamon as a spice. Still, they warn people of the dangers of taking a concentrated cinnamon pill.

Anytime you consider radically changing your diet or adding supplements, you should always talk to your doctor first.

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Nutrition

Mon, 12/23/2024 - 08:06

Cinnamon, however, might be the way to spice up your life to improve your health.

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Wellness seeker brand vs generic drugs

Read more about Wellness seeker brand vs generic drugs

Is generic equivalent?

We all have favorite brand items we’re willing to pay more for because we believe they are better than the off-brand options. Maybe there is a slight variation in our preferences for ketchup, cream cheese or tissues. When it comes to medications, the quality, safety and strength of generics are equivalent to brand.  

See below for more information on how brand and generic drugs are the same and differ.

Generic:

Nearly 8 out of 10 prescriptions filled in the U.S. are for generic drugs
Equivalent amounts of the same active ingredient(s) as brand name counterpart
Must look different from brand name counterpart due to trademark laws
Works in the same amount of time as brand name counterpart

Brand name:

80-85% more costly
Pays for up front research costs, that created the drug from scratch
Patent protected for several years before the generic equivalent is allowed
Every brand name drug does not have a generic equivalent

Lifestyle

Thu, 12/08/2022 - 08:00

When it comes to medications, the quality, safety and strength of generics are equivalent to brand.

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Fad diets

Read more about Fad diets

Fad diets – no, thank you

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you. Most nutrition experts agree that the biggest problem with fad diets is the lost weight comes right back. Not sure if the latest craze is a good idea, then ask yourself these questions:

Do I have to buy special foods or pills?
Do I have to skip meals?
Is rapid weight loss promised?
Is one or more of the food groups eliminated?
Does the diet claim to be suitable for everyone without warning those with diabetes or high blood pressure to seek medical advice before starting?

If you answer yes to any of these questions, you might want to avoid starting what is likely a fad diet or is a weight-loss program worth skipping.

Accept that what you eat affects your health. Many fad diets restrict or eliminate fruits, vegetables, dairy products and whole grains. Each food group provides its own unique set of vitamins, minerals and energy your body needs.

The USDA suggests instead of trying fad diets or weight loss programs, take the long-term approach of developing healthy eating habits. Slow and steady weight loss is more effective.

“We all want instant gratification, which is one of the draws to fad diets,” said Melanie Poinar R.D., L.D. “One way to start weight loss is to ween yourself from packaged foods and sweetened beverages. Try and focus on drinking enough water daily as well as incorporating healthy choices from each food group like fresh fruits and vegetables, lean protein, whole grains, low fat dairy, and healthy fats.”

Consult your physician about your diet plan.

Nutrition

Thu, 01/05/2023 - 08:00

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you.

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5 second rule

Read more about 5 second rule

The 5-second rule is a myth – Nooo!

Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

A study from Rutgers University published on the Applied and Environmental Microbiology website in 2016 states it takes less than one second for contamination when food touches the floor. That is less time than it takes for dogs to pounce on an errant chicken nugget.

The type of floor, food and the total time the food is in contact with the floor impacts how many germs are transferred, but the bottom line is once it hits the floor, it should be thrown away. Even if it is the last donut or cookie.

In case you want to discredit this as a single study, try again. There are numerous studies all coming to the same conclusion, food on the floor is contaminated.

Perhaps, you insist your floors are clean enough to eat off? Probably not. If you don’t believe us, read our blog, "Are your shoes your Achilles’ heel?" The blog shares the dangers of wearing your shoes inside. A study by a University of Arizona professor found that 96% of shoes contained coliforms, a bacteria found in human and animal waste. Plus, 90% to 99% of bacteria easily transfers from shoes to clean tile floors.

So, that cookie that landed on your floor and you put in your mouth could have … some pretty nasty stuff on it.

As sad as it may be at the moment, throwing away the cookie from the floor is better than getting sick.

Nutrition

Tue, 01/10/2023 - 08:00

Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

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