15 Tiny Tweaks for an Instant Health Makeover; #1 is Ditch Artificial Sweeteners
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Tweak: Ditch artificial sweeteners
Switching out the sugar in our morning coffee for Splenda and Stevia seems like a no-brainer — they provide the sweetness we crave without any of the metabolic chaos that comes with a sugar habit. But, Shira Lenchewski, registered dietitian and nationally recognized nutrition expert, says that while the fake stuff seems better for your calorie intake, you’re actually making it harder to avoid real sugar. “Artificial sweeteners like Splenda contain a synthetic chemical called Sucralose, which is 600 times sweeter than natural sugar. Because Sucralose is so much sweeter than natural sugar, it overstimulates the taste buds, causing people to crave intensely sweet foods throughout the day.” And, recent research suggests that sucralose itself may be messing with your body’s insulin response. Try reaching for an apple to go with your coffee: Not only will it neutralize your sugar yen, but the fiber will help keep future cravings at bay throughout the day.
Sweetness is addictive, regardless of the source of sweet.
Tweak: Get the right amount of sleep
We all know how important it is to get enough sleep. As New York-based physician Dr. Frank Lipman puts it, “From serotonin production to blood sugar management, immunity, and heart health, sleep impacts every aspect of your health.” Says internationally recognized cardiologist Dr. Kevin Campbell, “Sleep is essential for our bodies to recharge and for our brains to repair important pathways associated with memory and learning new things.” But, as Campbell points out, more isn’t always better. He points to new research suggesting that the “perfect” amount of sleep may be 7 hours a night — although some people need more than others. Experiment to figure out how much sleep makes your body feel its best, and then commit to that number of hours — even if it means resisting the urge to hit snooze.