KNOW THE FACTS ABOUT ARTIFICIAL SWEETENERS Are Sugar Substitutes Worth the Tradeoff?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners. In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero.
Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory-created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny.
Sugar-free beverages may be a better choice than sugar-infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of
sweetened drink can become habit- forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
YOUR COMEBACK PLAN SETTING SMART GOALS FOR A SUCCESSFUL RECOVERY
Recovering from an injury isn’t just about healing — it’s about setting goals, taking small steps, and celebrating the little victories along the way. Whether you’re regaining mobility, managing pain, or rebuilding your strength, breaking your recovery goals into achievable milestones can help keep you motivated and in control throughout the process. By tracking your progress, checking in with yourself, and remaining consistent, you can see how far you’ve come and stay focused on what’s ahead. This month, we’re sharing a Daily Recovery Log on page 3 so you can record your physical, emotional, and mental progress every day. Let’s dive into what it takes to set recovery goals that keep you moving forward. Set SMART Goals As you develop physical, functional, and mental goals for your recovery, be SMART
about it, creating Specific, Measurable, Achievable, Relevant, and Time-bound goals. Avoid vague milestones that don’t give you direction, like “improve balance.” Giving yourself a clear objective, like “stretch 10 minutes a day,” gives you a framework. Decide how you will keep track of your progress and give yourself a timeline to stay accountable with flexible deadlines that keep you motivated. Be realistic about what you expect, working with your doctor, physical therapist, or mental health professional to determine what’s safe and attainable for your recovery journey. Listen to Your Body Pushing too hard can lead to setbacks, so it’s essential to balance effort with rest. Listen to your body as you build your strength back up. If you start to experience a lot of pain or
fatigue, adjust your plan, and if something feels off, contact your doctor. Healing takes time, so be patient with yourself and prepared to make changes. Celebrate the Wins As you work toward your goals in small steps, celebrate your achievements on the journey. Whether it’s standing longer, improving your flexibility, or being able to return to an activity you enjoy, acknowledging the small victories will keep you motivated. Every little bit of progress gets you that much closer to what you want. Healing takes time, but with the right mindset and a solid plan, you can reach all your recovery goals. Focus on breaking down the big milestones into manageable actions, and remember that you’re stronger than you think.
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