| How to Choose an Artificial Sweetener Posted: 30 Apr 2018 01:00 AM PDT Eating too much sugar can create a variety of health problems, so many people turn to artificial sweeteners as a substitute. When it comes time to choose a sugar substitute, it's important to first consider taste and your personal preferences. Some sweeteners also do better in liquids or for baking than others. You can even mix a few sweeteners together until you find the right combination for you.[1] EditComparing Popular Artificial Sweeteners - Try aspartame if you want a widely available product. NutraSweet and Equal, which both come in small single-serve packets, are aspartame sweeteners. And, almost every grocery store carries many products with aspartame mixed in. This amino acid compound was approved by the FDA over 3 decades ago and continues to be very popular with consumers.[2]
- It usually comes in tiny granules that are around 180 times sweeter than sugar. A small amount of aspartame goes a long way.
- Most people have no problems tolerating aspartame. But, if you have phenylketonuria (PKU) (a rare genetic condition), you'll need to read product labels carefully and avoid consuming aspartame.
- Use saccharin if you want a long-established sweetener. Saccharin was first used in the 1870s and packaged almost a century later as Sweet'N Low and other forms. Saccharin is around 300 times sweeter than table sugar and mixes well with both foods and drinks. Saccharin is usually mild on the stomach, making it a favorite with some consumers.[3]
- The FDA approved saccharin for consumer use in 2000.[4] Prior to this decision, there were some fears that saccharin might be linked to the development of bladder cancer.
- Check out sucralose if you want a very sweet baking option. Splenda comes in small, single-serve packets and is the most common brand name of sucralose. Sucralose is about 600 times sweeter than white table sugar. This means that you can use a small amount of it to great effect. It also does well at high temperatures, making it a go-to sugar substitute for many bakers.[5]
- The FDA has designated sucralose as safe for consumer use. However, there are concerns that sucralose can cause uncontrolled weight gain.[6]
- If you are using Splenda to replace sugar, 24 packets is equal to 1 cup of sugar.
- Try stevia for a plant-based option. Truvia and Splenda Naturals are both granule, single-serve, brand-name versions of stevia. Stevia is extracted from plants similar to chrysanthemums and then packaged as crystals or liquid. Stevia is a low-calorie option with a strong sweet taste.[7]
- Stevia may seem like a more 'natural' sugar substitute, but this can be misleading as it is very processed.
- People who suffer from low blood pressure should not consume Stevia, as it may drop your levels even more.
- Mix in acesulfame if you plan to combine sweeteners. Due to its bitter taste, most people mix together acesulfame with another sweetener, such as sucralose. Acesulfame is one of the best artificial sweeteners for baking, as it does not break down at high temperatures. However, you'll want to use it sparingly, as it multiplies the sweetness of sugar by 200%.[8]
- It's best to mix acesulfame and sucralose at a 75/25 ratio.
- Although the FDA approved acesulfame years ago, some consumer groups are still concerned about its possible health effects, such as headaches and depression.
- Test out sugar alcohols for a low-calorie sugar replacement. Sugar alcohols are manufactured chemical compounds that taste about 60-70% as sweet as sugar. With their liquid nature, they are often used in candies or gums. If you want a subtle way to add sweetness to your foods or drinks without lots of extra calories, this might be a good option.[9]
- Sugar alcohols go by a variety of names, including xylitol, erythritol, sorbitol, and maltitol.
- The FDA generally believes that sugar alcohols are safe for consumption. However, you should keep them away from pets, as they can cause serious illness or even death in pets.[10]
- Add in neotame for an intense sugar alternative. Neotame is often used by manufacturers as an addition to juices or even beauty products. It is a chemically altered version of aspartame designed to be extra sweet. Neotame is around 7,000 times sweeter than white table sugar.[11]
- Even with the additional chemical changes, some health experts argue that neotame is actually safer to use than its counterpart aspartame.
- The FDA has also approved neotame for consumer consumption. However, there are concerns that neotame could irritate your respiratory system.
- Use advantame if you want the newest option. At around 20,000 times sweeter than table sugar, advantame packs a sweetness punch. This means that most consumers avoid using it unless they are mass producing a product, such as jams, jellies, or syrups. It's also derived from aspartame as part of a chemical process and available in powder form.[12]
- The FDA approved advantame for general use in 2014, making it one of the newest artificial sweeteners to hit the market.
EditUsing Sweeteners with Your Health in Mind - Talk with your doctor if you have a preexisting condition. In certain cases, artificial sweeteners can cause your body to react in unhealthy ways. If you have a health condition, such as diabetes, go ahead and make an appointment or call your doctor before using sugar substitutes. Your doctor may also be able to suggest the best artificial sweetener for you.[13]
- For example, people with diabetes consuming sucralose might find that their insulin spikes right after eating or drinking it, although this is rare.
- Keep track of calories from artificial sweeteners. Most artificial sweeteners still contain calories, and will therefore add these empty calories to your diet. Keep track of how much artificial sweetener you consume, and try to limit yourself to under 25 grams a day. Look on the sweetener packet or product box for the nutrition information.
- For example, 1 teaspoon of Equal is 13 calories. A single packet of Splenda is 3 calories.
- Avoid eating too many unhealthy low/no "sugar" foods. Be careful not to overindulge in foods that are higher in calories or fat just because they are made with artificial sweeteners. Some foods, such as cookies, advertise "no sugar" on their packaging, but they're still loaded with fat and calories. Read the labels of any processed foods carefully prior to eating them.[14]
- Replace sweets with healthy and filling snacks. If you find yourself using multiple packets of sweeteners each day, you might want to consider replacing those drinks or foods with healthy alternatives. Add a slice of lemon or orange to a glass of water, instead of an artificial sweetener. Avoid cookies packed with artificial sweeteners and go with a packet of nuts for a snack instead.[15]
- As a general rule, you can safely drink or eat around 32 packets of artificial sweeteners with aspartame per day. That suggested daily limit drops to 8 packets for artificial sweeteners containing saccharin.[16]
EditEvaluating Tastes, Textures, and Uses - Choose between crystal or liquid sweeteners. Equal, Stevia, and other artificial sweeteners come in small packets or pour containers filled with crystals. These packets are often great for convenience and on-the-go use. However, they will add a slightly chunky texture to drinks or foods until the crystals fully dissolve. Liquid sweeteners are often used in mass production and consumers might find their taste overwhelming.
- Test out various sweeteners for baking. Natural sugar provides a certain consistency and volume when added to recipes. Artificial sweeteners can throw off the natural balance of a recipe, if not carefully tested beforehand. Read the directions on the sweetener package for "sugar substitutions" and follow any suggestions carefully.[17]
- For example, sucralose (Splenda) can often replace white sugars in your recipe, but not brown sugars. Adding in sucralose for all sugars can make your baked goods taste heavier.
- Aspartame isn't heat stable, so it's generally not good for cooking or baking.
- Pay attention to a sweetener's aftertaste. Eat a small amount of the sweetener on its own. Wait until it has fully dissolved in your mouth. Then, move your mouth and tongue around and see if you notice a particularly problematic aftertaste. Some sweeteners may taste overly sweet, while others may leave a sour taste in your mouth.[18]
- Fully rinse out your mouth with water in between these taste tests.
- Stevia tends to have a bitter aftertaste, whereas saccharin can taste overly sweet.
- Artificial sweeteners are known to cause some people to get migraines.[19]
- Excessive artificial sweetener use has been linked to weight gain.[20]
- Regularly using artificial sweeteners may cause you to crave more sweets.[21]
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| How to Help Save the Rivers Posted: 29 Apr 2018 05:00 PM PDT Rivers are essential to the well-being of both wildlife and people. Every year, rivers shrink as communities drain water that isn't replaced by precipitation, which has lessened due to climate change.[1] Fortunately, you can do your part to save the rivers by reducing your water usage, using river-friendly products, getting involved, and urging others to make changes. No matter how small these actions may seem, they do help to reduce pressure on the rivers and create a brighter future. EditReducing Your Water Usage - Take quicker showers to conserve water. One easy way to conserve water is to cut down on your shower time. Practice cutting your showers down to 10 minutes, then 7, then 5. Challenge yourself to take a shorter shower every day.[2]
- If you are shaving or conditioning your hair, turn off the water until you need to rinse.
- If you let the water run until it warms up, collect the cold water in a bucket for reuse.
- If you want a bath, plug the tub first instead of draining cold water. When warmer water flows, it will heat up the cold water.
- Wait for a full load of clothing before running a washing machine. Washing machines take up a lot of water and electricity, so running a cycle for a couple of articles of clothing is inefficient. Hold off on laundry until you can fill the machine.[3]
- If you need a dirty piece of clothing sooner, try washing it by hand.
- You can wash a small load of clothing in the sink, then hang it to dry.
- Turn off the water when you're not using it. Avoid letting the water run while you're brushing your teeth or shaving. Keep your hoses and faucets turned off as much as possible. When you need them, use them sparingly.[4]
- Hoses in particular use a lot of excess water. Keep them off as much as possible and don't rely on them for cleaning purposes.
- Collect unused water for reuse. A lot of wasted water comes from showers, air conditioners, and similar sources. You can often collect this water and repurpose it. Place a few containers under the water to gather it, then reuse it to water your plants or lawn.[5]
- Water from utilities is called greywater. If you plan on using it, use biodegradable cleaners as well.
- For example, collect the water you use while waiting for the shower to heat up. Utilize melted ice in your drinks to water plants.
- Install a low-flow showerhead and toilet. Low-flow models use at least half as much water than regular models. You can purchase these at any home improvement store. Since everyone uses these devices frequently, the water saved by low-flow models adds up every year.[6]
- You can buy a showerhead for about $40 USD. It can reduce your yearly water usage by or more, which also helps you save money on your water bill![7]
- Fix leaky faucets. A dripping faucet not only takes water out of the rivers but also increases your water bill. Even a small leak can use up per day. If you want to help the rivers, fix leaks as soon as you notice them.[8]
- Call a licensed plumber in your area if you can't fix a leak yourself. It's better than waiting.
- Conserve water even when you're not at home. When you're at a hotel or another area, act like you would at home. It's tempting to let the water run because you're not responsible for the water bill. Remember that the water still comes from rivers and other water sources, so it still has an environmental impact.
- Always try to limit your water usage and avoid waste.
- Never waste time in a school, work office, or other public bathroom.
- Turn off lights to conserve electricity. Although this doesn't conserve water directly, water is used to produce electrical energy. Leave the lights off when you don't need them. Make sure your electronic devices are off and unplugged. It reduces your energy bill in addition to keeping more water in rivers.[9]
- Items like phone chargers burn a little bit of energy even when they're not in use. Unplug them to prevent this.
- Alternative energy sources, such as solar and wind energy, waste less water than regular electricity.
EditUsing River-Friendly Products - Select biodegradable cleaning products. Any chemicals you use in your home end up back in the water supply. Choose natural soaps or create your own cleaning and disinfecting agents out of vinegar, baking soda, lemon juice, and other natural products. These products have far less of a negative impact if they reach a river.[10]
- Products marked "Poison" or "Danger" are always bad for rivers. Even cleaners marked "Warning" or "Caution" have a negative impact.
- You should always use cleaning products near a drain. Avoid adding them directly to the water even if they are natural.
- Choose recycled products instead of new ones. New products take way more water to make than recycled products. Reuse what you already own when possible. If you need to buy something, opt for products made out of recycled paper or other reused material.[11]
- Check the labels and research products online for more information on how they are made.
- Recycled paper, for instance, reduces tree, water, and landfill usage.
- Unless you're an ethical hunter or know someone who is, try going meatless for 1 day a week. Domestic meat production is a huge cause of water use, and it can negatively impact our rivers and other natural landmarks. Try cutting meat, pork, and chicken out of your diet, even if you only do so for 1 day a week.[12]
- of beef takes about to make.[13]
- Once you feel comfortable going meatless for 1 day a week, try expanding that to 2 or 3 days per week for an even bigger positive impact.
- Decrease your coffee intake. Coffee beans take a ton of water to grow, and then you need more water to make it. Replace it on occasion with tea, which uses less water. Natural fruit juice can be a nice treat sometimes as well.[14]
- Dairy and almond milk aren't the best replacement, since animals and almonds use a lot of water. Try a natural soy milk instead.
- Limit your use of pesticides. Bug spray is a chemical that eventually returns to the water supply in the form of runoff. Around your home, reduce pests by keeping your yard well-drained and maintained. When you think you need a pesticide, spray a small amount directly on your body or plant.[15]
- Pesticides harm plants and animals as well, so use them with caution.
- Throw any waste into the garbage. Avoid dumping anything directly into the river. This includes washing garbage down a drain as well. It can still end up back in the river, polluting or clogging it. This includes items like baby wipes, coffee grounds, and medicine as well as poisonous chemicals. If you're unsure, dispose of the item in a trash can.[16]
- Also avoid washing camping gear in a river. Take it home with you so nothing washes into the water.
- Avoid going to the bathroom near a river. This counts as pollution too.
EditGetting Involved - Volunteer for a river clean-up project. Do a quick search for "river conservation groups" online. If you live near water, chances are a nonprofit or community group helps preserve it. Project volunteers go out as a group and remove trash from waterways.[17]
- Volunteer groups may have alternative ways to get involved as well, such as helping out at their offices.
- Donate to a conservation group. Visit a river conservation group's website or talk to a group representative in-person to find out about their donation policies. You can find plenty of groups online and across the world. Most of these groups are nonprofit, so they depend on donations. Even if you don't clean the river, your donation helps the group stay active.[18]
- Many groups also offer annual memberships. With a small donation, you can get perks like a newsletter subscription and a merchandise discount.
- A few examples of national and international river groups include American Rivers and International Rivers.
- Report any river pollution you see. Serve as a riverkeeper by telling others about any issues you see when you're down by the water. When you see something wrong, you can usually call a river conservation group and tell them. Otherwise, call the government environmental or natural resources in your area.[19]
- For example, dead fish or trash near the river are some signs of pollution.
- Avoid handling animals or dangerous waste like needles unless you are trained by a conservation group.
EditEncouraging Others to Save the Rivers - Bring others to the waterfront. Go for walks near rivers with your friends and families. If other people learn to appreciate the rivers more, they are more likely to join you in protecting them.[20]
- Try doing some river-related activities like swimming or kayaking.
- Spread conservation news on social media. Post on Facebook, Twitter, and other sites about conservation. Tell others about the need to conserve water and what they can do to protect the river. You may be able to teach others and get them to join your cause.[21]
- For example, post about any volunteer work you do.
- Repost stories from conservation groups to spread the word.
- Tell others how to save water. Notice the ways other people waste or pollute water. Sometimes they don't realize how much their actions affect rivers, so you may be able to help them. Offer them a few polite tips on what they can do differently in order to be a force for positive change.
- For instance, you can say, "Did you know a bottle of water takes to make? Would you please consider using a refillable water bottle in the future?"[22]
- Conserving water in your home saves you money as well as helps save the rivers.
- When outdoors, never dump anything into the water. Dispose of waste in a safe location, such as a trashcan.
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| How to Treat Numbness in Hands Posted: 29 Apr 2018 09:00 AM PDT Feelings of numbness or tingling in your hands are annoying but, fortunately, pins and needles usually go away quickly. Holding your hands in a relaxed position or giving them a good shake should do the trick. While occasional, temporary numbness is normal, frequent symptoms could be a sign of an underlying issue. Carpal tunnel syndrome is the most common cause of persistent numbness in the hands, and it can usually be managed with home treatment. Though less likely, hand numbness could also be related to degenerative disk disease or a pinched nerve in your neck. See your doctor for an accurate diagnosis and for help managing any underlying conditions. EditRelieving Occasional Numbness - Hold your hands in a comfortable, neutral position. Numbness and tingling can occur when you sleep on your hands or hold them in an awkward position. Changing positions usually does the trick. Relax your hands and arms, and keep your elbows and wrists straight.[1]
- Shake your hands until the numbness subsides. If numbness persists for longer than 30 seconds after changing positions, try shaking your hands at the wrists. Shake your hands vigorously, but don't shake so hard that your wrists pop or crack.[2]
- If you slept on your hand, your nerves and circulation were compressed for a long duration. Numbness might stick around longer than if you just held your hand in an awkward position for a few minutes.
- Run your hands under warm water for 2 to 3 minutes. If your hands are still numb, hold them under running water that's about . Be sure the water is warm instead of hot. Slowly flex and stretch your hands and wrists as you hold them under the water.[3]
- Warm water can increase blood flow and soothe your hands. It's also recommended for numbness related to underlying conditions, such as carpal tunnel syndrome and Raynaud's phenomenon.
- See your doctor if you experience frequent or asymmetrical numbness. Occasional, temporary numbness is normal. However, numbness that's frequent, persistent, or on just one side of your body could be a sign of an underlying condition, such as nerve strain or damage.[4]
- Carpal tunnel syndrome is the most common nerve condition related to numbness in the hands and forearms. Less common causes include fibromyalgia, multiple sclerosis, and spinal disorders.
- See a doctor promptly for numbness related to an injury or if you experience dizziness, difficulty talking, weakness, headache, or confusion.
EditDealing with Nerve Conditions - Tell your doctor which parts of your hands are affected. Different forms of nerve strain or damage affect distinct parts of the hand. Your doctor can perform tests to accurately diagnose nerve compression or damage. They'll examine your forearms and hands, have you move your hands and fingers and, if necessary, perform an x-ray.[5]
- Numbness in the thumb, index, middle, and ring fingers (and the side of your palm with these fingers) is a symptom of carpal tunnel syndrome.
- If your ring and little fingers become numb when you bend your elbow, cubital tunnel syndrome could be the issue.
- Numbness or pain concentrated at the top of the hand could be due to a compressed radial nerve.
- Take frequent stretch breaks during repetitive activities, such as typing. Every 20 to 30 minutes, hold your hands in a prayer pose about in front of your chest. Keeping your hands in the prayer position, raise your elbows until you feel a stretch in your forearms. Hold the stretch for 10 to 20 seconds, then relax.[6]
- You can also extend your right arm in front of you with your wrist bent, so the back of your hand faces you. Use your left hand to gently pull your right fingers toward you so you feel a stretch in your right forearm.
- Hold the stretch for 10 to 20 seconds, then switch arms.
- Alternate soaking your hands in cold and warm water. Fill one bucket with cold water and another with warm (not hot) water. Soak your hands and forearms in the cold water for 2 to 3 minutes, then soak them in the warm water. Continue alternating until you've held your hands in each bucket 3 times.[7]
- Try soaking your hands in cold and warm water 3 to 4 times daily, or whenever you feel numbness or tingling.
- Wear wrist braces while you sleep for carpal tunnel syndrome. For carpal tunnel syndrome, wear wrist braces to keep your hands and forearms in neutral positions while you sleep.[8]
- Ask your doctor to recommend the right brace for your particular issue.
- Wear elbow braces for cubital tunnel syndrome while you sleep. Bending the elbow aggravates cubital tunnel syndrome, so wearing elbow braces at night is best for this condition. Ask your doctor to recommend the best brace.[9]
- You can also wrap a towel around the appropriate joint, then use tape to secure it.
- Ask your doctor if they recommend a cortisone shot. If numbness, tingling, and pain interfere with your daily activities, a corticosteroid shot might provide relief. While a cortisone shot can relieve flare-ups, its effects are temporary.[10]
- You might experience pain and swelling at the injection site for the first 1 to 2 days after getting a cortisone shot. If necessary, apply ice for 15 minutes every 3 hours.
- Your doctor might also recommend an oral corticosteroid, such as prednisone. Let them know if you have diabetes, as corticosteroids can make it difficult to regulate insulin levels.[11]
- See a physical therapist for numbness related to neck issues. Since the nerves in the hands are rooted in the neck, spinal problems can cause numbness throughout the arms, hands, and fingers. If necessary, ask your doctor to refer you to a licensed physical therapist or chiropractor.[12]
- Serious neck issues, such as bone spurs or a herniated disc, might require surgery.
- Quit smoking and drinking alcohol, if necessary. Smoking and heavy drinking can constrict blood flow and aggravate nerve issues. If you're a smoker, ask your doctor or pharmacist for tips on quitting. If you drink more than the recommended amount, try to cut down your consumption.[13]
- The recommended intake for men is up to 2 drinks per day. For women, the recommended amount is 1 drink.[14]
EditManaging Underlying Conditions - Ask your doctor if you need to consume more vitamin B12. Symptoms of a vitamin B deficiency include numbness in the hands, legs, or feet, balance problems, difficulty thinking, weakness, and yellowing of the skin. If you suspect you have a deficiency, talk to your doctor about making dietary changes or taking a vitamin supplement.[15]
- Sources of vitamin B12 include red meat, poultry, seafood, dairy products, and eggs. Plants don't make vitamin B12, so strict vegetarians and vegans are at a higher risk of developing a deficiency.
- Talk to you doctor before taking any vitamin or dietary supplement.
- Manage your blood glucose levels if you're diabetic. High glucose levels and low insulin levels related to diabetes can cause diabetic neuropathy, which is a type of nerve damage. If necessary, work with your doctor or specialist to get your glucose levels under control. Your doctor or pharmacist can also recommend oral or topical medication to help relieve numbness and pain.[16]
- Get tested for Raynaud's phenomenon. People with Raynaud's phenomenon have limited blood flow to the fingers and toes, which causes them to feel numb and cold. During attacks, fingers or toes might also turn white or blue. If your doctor suspects you have Raynaud's phenomenon, they'll perform a physical exam, order a blood test, and look at your fingernails under a microscope.[17]
- If you have Raynaud's phenomenon, do your best to keep your hands and feet warm. Regular exercise can help improve blood flow, but you should consult your doctor before starting a new workout routine.
- Your doctor might also prescribe medication to regulate your blood pressure or relax constricted blood vessels.[18]
- Tobacco, alcohol, and caffeine can bring on attacks, so avoid these substances.
- Consult your doctor for numbness related to cancer treatment. Numbness in the hands, feet, and other body parts is a common side effect of chemotherapy drugs. Tell your doctor or specialist about these or any other side effects. They might be able to prescribe medication to help relieve pain, numbness, or tingling.[19]
- Some people who experience numbness and tingling due to chemotherapy find that acupuncture helps relieve their discomfort.[20]
- Call emergency services if you experience sudden numbness accompanied by dizziness, weakness, confusion, difficulty talking, or a severe headache.[21]
- See a doctor promptly if you experience numbness after suffering an injury.[22]
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