Exploring Adaptogenic Herbs

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Got stress? Although there isn’t a single, universally accepted definition of “stress,” there appears to be no shortage of it. Perceived pressures and their associated physical and psychological responses are pervasive in today’s culture.

According to the American Psychological Association’s 2017 Stress in America survey, 80 percent of Americans experienced at least one physical or emotional symptom of stress within the previous month, such as headache (34 percent), feeling overwhelmed (33 percent), nervousness or anxiety (33 percent) and depression (32 percent).

However, adults also are significantly more likely to recognize the connection between stress and physical and mental health than in previous years — and 36 percent identify stress reduction as a personal priority.

Among myriad anti-anxiety treatments, including behavioral therapy, medication and other therapies, is one of the current darlings in wellness circles: adaptogens.

The use of herbs for maintaining balance in the midst of a variety of stressors has been a healthy lifestyle tenet in Eastern Chinese medicine and Ayurveda for centuries. However, the notion that some herbal plants may help alleviate chronic stress has existed in Western medicine for about 60 years, when midcentury researchers defined adaptogens as nontoxic compounds with many mechanisms of action and pharmacological effects related to adaptability and survival.

The theory is that adaptogenic compounds affect several key mediators of the adaptive stress response both inside and outside cells, thus having a broader spectrum of action than traditional medications that target one symptom or disease.

For instance, adaptogens are characterized as eustressors, or “good stressors,” that induce stress-protective responses. By stimulating the expression and release of mediators of the adaptive stress response, adaptogens may help increase the body’s tolerance to stress.

With chronic stress being linked to adverse health effects such as cognitive, emotional and behavioral dysfunctions, as well as increased inflammation in the body potentially leading to cardiovascular disease, diabetes, cancer, autoimmune syndromes and mental illnesses, alleviating or limiting ongoing stress is vital for overall, long-term health.

This is where adaptogenic plants may play a therapeutic role, as they have been found to normalize chronically increased cortisol and corticosterone — stress hormones that have been linked to anxiety, depression, digestive troubles and other chronic stress issues.

However, the National Institutes of Health National Center for Complementary and Integrative Health emphasizes caution with using herbal remedies due to limited scientific evidence.

Currently, there are about 70 herbal plants cited in literature with adaptogenic properties, including ginseng, Rhodiola Rosea and maca root. Two of the most popular adaptogens are tulsi and Ashwagandha root.

Also called “holy basil,” tulsi is revered in Ayurvedic medicine as the “elixir of life.” This peppery-tasting herb sometimes is called “hot basil” and is used in stir-fry dishes and spicy soups. Tulsi is used as a treatment for a range of conditions including anxiety, asthma, diarrhea, fever, arthritis, eye diseases and indigestion.

In vitro, animal and human studies reveal tulsi may have therapeutic actions, including adaptogenic, antimicrobial, anti-inflammatory, cardio-protective and immunomodulatory effects. A 2017 review in the journal Evidence-Based Complementary and Alternative Medicine examined 24 studies to assess the clinical efficacy and safety of tulsi and found positive clinical outcomes with no adverse effects. Although these results reinforced the efficacy of tulsi for treating diabetes, metabolic syndrome and psychological stress, further studies are needed to determine its mechanism of action, dosage and dose form, as well as populations that may benefit from it.

The Natural Medicines Comprehensive Database lists holy basil as “possibly safe when used orally, short-term.” The database notes some preliminary research on its effectiveness in reducing anxiety, blood sugar control and decreased symptoms of stress, but more evidence is needed in these areas. There is some evidence that holy basil extract can be used safely for up to six weeks; however, the database advises against use during pregnancy and lactation due to lack of reliable information.

Commonly called “Indian Ginseng” or “Winter Cherry,” the adaptogenic herb Ashwagandha root is named for its odor. This herb emits the smell of horse — which is the literal translation of “Ashwagandha”— and consuming its extracts is said to give people strength and vitality similar to that of a horse.

Known as the “royal herb” in Eastern medicine, Ashwagandha is the most commonly used and studied adaptogen, although human studies are limited and Ashwagandha is not listed in the Natural Medicines Comprehensive Database.

In a 2012 study on the safety and efficacy of Ashwagandha root for reducing stress and anxiety in adults, participants who took 300 milligrams of a high-concentration, full-spectrum extract of Ashwagandha root twice daily for 60 days experienced a significant reduction in stress and cortisol levels. No serious side effects were reported, and researchers concluded Ashwagandha root safely and effectively improved study participants’ resistance toward stress and improved self-assessed quality of life. However, further longterm research using a larger population with varying degrees of physical and psychological stress is needed to determine the effects of Ashwagandha root on stress resistance.

Although the available human research on adaptogens shows potential for alleviating symptoms associated with stress, more studies are needed to determine their efficacy and the range of interactions between adaptogens and stress response pathways in preventing chronic stress and age-related disease — as well as their role in exercise recovery.

As always, a thorough health and nutrition assessment by a physician and registered dietitian nutritionist is necessary, along with supporting evidence, for individualized nutrition recommendations involving botanicals or herbal remedies.

 

Source: Food And Nutrition

Refer to the original article of aBestFamily at : Exploring Adaptogenic Herbs – abestfamily.com

Micronutrients: Choline

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Often described as “vitamin-like” for its water soluble vitamin properties, choline is a unique micronutrient that is crucial for many biological functions.

Despite its importance, choline is seriously overlooked. Data from the National Health and Nutrition Examination Survey suggest only 8 percent of American adults meet the adequate intake for choline; in the 2010 Dietary Guidelines for Americans, it was identified as a shortfall nutrient; and the 2015-2020 Dietary Guidelines for Americans estimate most Americans consume less than the adequate intake level.

Roles in Health

Choline is essential throughout the life cycle and is critical for brain and spinal cord development. Beginning in utero and continuing throughout childhood, choline is crucial for brain development and cognitive learning. Some research shows choline can improve memory by slowing cognitive decline in older adults.

Beyond the brain, choline is part of acetylcholine, a neurotransmitter important in muscle control, memory, mood and nervous system functions. Choline also plays a role in the stabilization of DNA, transportation of fats and (with folate) possibly the prevention of neural tube defects.

Choline’s role as a neurotransmitter signaling muscle cell activity may enhance athletic performance, according to preliminary research.

Some research shows choline may be cardioprotective, yet other studies have found conflicting results. Further research is needed to investigate the link between choline and cardiovascular disease risk.

Current Recommendations

In 1998, the Food and Nutrition Board established adequate and tolerable upper intake levels for choline. Requirements begin at 125 milligrams per day in the first six months of life and advance to 550 milligrams per day for males 14 and older and 425 milligrams per day for females 19 and older. Pregnant and lactating women require 450 milligrams per day and 550 milligrams per day, respectively.

Food Sources

The U.S. Food and Drug Administration recently set the daily value for choline at 550 milligrams per day for adults and children 4 and older based on the updated Reference Daily Intake values. Foods containing 55 to 104.5 milligrams (10 to 19 percent of the DV) of choline per serving can be declared a good source and foods containing 110 milligrams or more of choline per serving (20 percent or more of the DV) are an excellent source.

Food Sources (cooked)	mgs	Rating
3 ounces beef liver	356 mg	Excellent
2 large eggs	294 mg	Excellent
3 ounces lean beef (top round)	117 mg	Excellent
½ cup soybeans	107 mg	Good
3 ounces cod	71 mg	Good
½ cup shiitake mushrooms	58 mg	Good
1 large red potato	57 mg	Good

Supplements are usually necessary for pregnant and lactating women. Choline supplements are available as a single nutrient, with B vitamins and in some multivitamin mineral products in amounts ranging from 10 to 250 milligrams.

Signs of Deficiency

While most Americans fall short of meeting choline requirements, deficiency is rare in healthy, non-pregnant people. A choline deficiency can cause muscle damage and nonalcoholic fatty liver disease from abnormal deposits of fat in the liver.

Toxicity

Exceeding the tolerable upper intake level of 3,500 milligrams per day of choline for adults has been associated with vomiting, increased sweating, low blood pressure and fishy body odor. Further, the FNB warns that individuals with liver or kidney disease, Parkinson’s disease, depression or inherited trimethylaminuria may be at increased risk for severe side effects when exceeding the tolerable upper intake level.

Populations at Risk

Choline’s role in brain and spinal cord development makes its consumption vital for pregnant and lactating women. However, many prenatal supplements contain little choline. In June 2017, the American Medical Association recommended that prenatal vitamins increase the amount of choline from 0 to 55 milligrams to the adequate intake of 450 milligrams daily.

Individuals with genetic alterations also may be at higher risk of deficiency.

Bottom Line

The mounting evidence of choline’s importance makes it essential that registered dietitian nutritionists remain up to date on this critical nutrient. Throughout the life cycle, RDNs can help clients meet choline requirements for good health. Food manufacturers also may take note and start fortifying choline in foods to help consumers meet requirements more easily.

 

Source: Food And Nutrition

Refer to the original article of aBestFamily at : Micronutrients: Choline – abestfamily.com

How Many Servings of Vegetables Should You Eat per Day?

Eating a good amount of vegetables each day is important.

They are not only nutritious, but may also offer protection against various diseases, including diabetes, obesity, heart disease and even certain types of cancers.

Most people suggest that the more vegetables you eat, the better. However, research shows that this may not always be the case.

This article looks at the evidence to determine how many servings of vegetables you should eat each day to get the maximum benefits.

Vegetables contain a variety of beneficial nutrients, though the type of vegetable determines which nutrients it contains and in what amounts.

However, vegetables are generally some of the richest foods in fiber, vitamins and minerals.

In addition, most vegetables tend to be naturally low in sugar, sodium and fat. Certain varieties can also be very hydrating due to their high water content, which can range from 84 to 95% (1).

Vegetables are also loaded with antioxidants and other beneficial plant compounds that help fight free radicals that damage cells. Diets rich in antioxidants are often linked to slower aging and a lower risk of disease (2, 3).

Thus, eating a variety of vegetables each day can provide you with a diverse range of nutrients.

Summary Vegetables are rich in many important nutrients, including vitamins, minerals, fiber and antioxidants. Eat a variety of veggies to benefit from a range of nutrients.

What is considered one serving of fruit or vegetables is far from standard and actually varies from country to country.

Serving sizes also tend to vary based on the preparation method and the measurement units used.

The table below describes certain vegetable serving sizes based on different countries’ recommendations (1):

Additionally, note that these countries use different measurement units.

Lastly, it’s worth mentioning that many governmental agencies do not count potatoes toward your daily vegetable servings. That’s because they are high in starch, placing them in the same category as pasta, rice and other starchy foods (1).

Summary Vegetable servings are not standardized and vary based on the country of origin, the preparation method and the measurement unit used.

Research consistently shows that diets rich in vegetables may boost heart health and reduce the risk of dying prematurely.

According to several studies, people who eat the most vegetables may have up to a 70% lower risk of developing heart disease (4, 5, 6, 7).

This may be due to the high amount of fiber and antioxidants that vegetables contain (8, 9).

Unfortunately, some studies group fruits and vegetables together, and many fail to specify the exact amount of vegetables contained in one serving.

However, a review of 23 studies did observe a link between eating 14 ounces (400 grams) of vegetables per day and an 18% lower risk of developing heart disease (10).

Eating enough vegetables may not only protect your heart, but may also help you live longer. For example, studies found that eating 8 ounces (231 grams) or more of vegetables per day may reduce the risk of dying prematurely by 25 to 32% (11, 12).

Similarly, a 10-year study including people from over five continents observed that those who ate 13.4–18 ounces (375–500 grams) of fruits and vegetables per day were 22% less likely to die during the study compared to those who ate less.

However, those who consumed more than this amount did not appear to experience a bigger drop in mortality (13).

Summary Eating around 8 ounces (231 grams) of vegetables or up to a combined 18 ounces (500 grams) of fruits and vegetables per day may help reduce the risk of heart disease and increase your lifespan.

Eating vegetables may help you lose weight or avoid gaining it in the first place.

This may be due to several factors. First, vegetables generally have a low calorie density — they contain very few calories for the volume they take up in the stomach (14).

Vegetables are also rich in fiber, which can help you feel fuller for longer. Viscous fiber, a type of fiber found many in vegetables, seems to be particularly effective at reducing appetite (15).

Thus, adding vegetables to your diet may help you lose weight by relieving hunger and reducing calorie intake. In fact, several studies link increased vegetable intake to weight loss and slower weight gain over time (16, 17).

One small study researched fruit and vegetable intake in overweight individuals over a 6-month period.

People counseled to eat more fruits and vegetables lost up to an extra 3.3 pounds (1.5 kg) for each additional 3.5-ounce (100-gram) portion of fruits and vegetables eaten per day. Dark or yellow fruits and vegetables seemed to have the greatest weight loss benefits (18).

Another study recorded fruit and vegetable intake in people for over a total of 24 years. The researchers reported their results per 4-year period and noticed a link between higher intakes of certain vegetables and weight loss.

Specifically, per 4-year period, participants lost on average 0.3 pounds (0.1 kg) for each 4–8 fluid ounce (125–250 ml) serving of non-starchy vegetables eaten per day (19).

However, a review of five studies failed to find any link between additional fruit and vegetable intake and weight loss. What’s more, starchy vegetables like corn, peas and potatoes tend to be linked to weight gain, rather than weight loss (20).

Summary Increasing your daily intake of vegetables, especially non-starchy vegetables, may prevent weight gain and promote weight loss.

Diets rich in vegetables have been linked to a lower risk of type 2 diabetes.

This may be due to their high fiber content. Fiber is thought to help reduce blood sugar levels and improve insulin sensitivity, both of which may reduce the risk of developing type 2 diabetes (21, 22).

Vegetables also contain large amounts of antioxidants and beneficial plant compounds. These are thought to reduce the type of oxidative stress that could prevent sugar from properly entering the cells (23, 24).

Several large reviews, including a total of over 400,000 people and spanning over 4 to 23 years, have been done on this topic.

Most link each additional 3.8 ounces (106 grams) of vegetables eaten per day to a 2 to 14% lower risk of developing type 2 diabetes (25, 26, 27).

Moreover, a recent review reported the largest effects following intakes of 7.5–11 ounces (212–318 grams) of vegetables per day with no additional benefits for larger portions (27).

Interestingly, one review compared the risk of developing diabetes among people who ate the most and those who ate the least of certain specific types of vegetables.

They concluded that those who ate the most cruciferous vegetables, such as broccoli, cabbage, kale and cauliflower could benefit from a 7% lower risk of type 2 diabetes.

In comparison, those who ate the most yellow vegetables had up to an 18% lower risk, while those who ate the most leafy greens had up to a 28% lower risk (21).

Yet, studies on this topic are largely observational, making it difficult to conclude that the vegetables are actually the cause the reduced type 2 diabetes risk.

Summary Eating more vegetables may help lower your risk of developing type 2 diabetes, though most studies are observational. Leafy greens appear most effective.

Eating a lot of vegetables each day may reduce your risk of certain cancers, and fiber may be the reason why.

Some studies observe a link between a higher fiber intake and a lower risk of colorectal cancer (28, 29, 30).

Vegetables may reduce the risk of other cancers, as well. One review linked each portion of vegetables consumed per day to a 50% lower risk of oral cancer. Unfortunately, the volume or weight per portion was not specified (31).

Another review observed that smokers who ate the most vegetables benefited from an 8% lower risk of developing lung cancer, compared to those who ate the least.

The researchers noted that 10.5 ounces (300 grams) of vegetables per day appeared to deliver the most benefits. Very few extra benefits were seen at higher intakes (32).

Most studies on this topic are observational, which makes it difficult to make strong conclusions on the exact role of vegetables in cancer prevention.

Summary Eating enough vegetables each day may help reduce the risk of developing certain types of cancers, though most studies are observational in nature.

Vegetables can be purchased and consumed in many forms. As a result, there’s quite some debate on which one should be considered the healthiest.

Most consider fresh vegetables the best. However, nutrient levels begin to decline immediately after harvesting and continue to do so during storage (33, 34, 35).

Most fresh vegetables found in supermarkets are picked before they are fully ripe to prevent spoilage during transportation.

In comparison, frozen vegetables are generally picked at their ripest and most nutritious point. However, they may lose between 10 to 80% of their nutrients during blanching, a process in which they are boiled for a short time before freezing (33, 36).

Generally speaking, studies show little difference in nutrient levels between fresh and frozen vegetables. Nevertheless, vegetables freshly picked from your garden or from a local farmer likely contain the most nutrients (37, 38).

When it comes to canned vegetables, the heating process used during manufacturing may also reduce certain nutrient levels (39, 40).

What’s more, canned vegetables often contain salt or added sugar. They may also contain trace amounts of bisphenol-A (BPA), a chemical linked to poor fertility, low birth weight, heart disease and type 2 diabetes (41, 42, 43, 44).

Juicing has become a popular and easy way to add vegetables to your diet. However, juicing tends to remove fiber, which is very important to health.

Studies also show that antioxidants naturally bound to plant fibers may also be lost in the juicing process (45, 46, 47).

For these reasons, fresh or frozen vegetables are generally preferred over canned or juiced varieties.

Summary Vegetables are most nutritious when consumed whole. Fresh vegetables grown in your garden or by a local farmer are best, but store-bought or frozen vegetables are a close second.

Vegetables contain an impressive amount of nutrients.

Moreover, they are linked to a lower risk of many diseases, including diabetes, obesity, heart disease and some cancers. Eating enough servings of vegetables each day may even help prevent premature death.

Regarding how many servings of veggies you should eat, most studies note the greatest benefits when people eat 3–4 portions per day.

You can eat your veggies in a variety of forms — including store-bought, frozen, canned or juiced — though freshly picked, ripe vegetables are still the best option.

For 17 creative ways to add more vegetables to your diet, check out this article.

9 Natural Ways to Boost Your Energy Levels

With increasingly busy lives, many people regularly find themselves feeling tired and drained.

However, if the tiredness you’re experiencing is lifestyle-related, there are lots of things you can do to increase your energy levels.

This article looks at 9 ways you can change your lifestyle and boost your energy levels naturally.

Sleep is something that easily gets put on the back burner when you’re busy.

From pushing back bedtime to meet a deadline to missing out on a few hours of sleep due to shifts at work, many people cut back on hours that should be spent in bed.

Furthermore, it’s been estimated that 20–30% of the general population may experience poor sleep, hence missing out on vital rest time (1, 2).

This lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep (3, 4).

It’s recommended that you aim for around 7 hours of sleep per night, although some people require a little more and others need a little less.

If you don’t sleep as much as you need to, you can try winding down from your day with relaxing behaviors before bed. This could be taking the time to have a bath, reading a book or getting into bed half an hour earlier than usual.

You should also try to avoid using phones and other screens around bedtime. The use of screens before bed has been linked to poor sleep quality, lack of sleep and increased sleepiness through the day (5).

If you’re trying to get more sleep but are struggling due to worries and stress keeping you awake at night, you could try meditation or mindfulness practices to calm your busy mind (6, 7, 8).

Read this article to learn about 17 evidence-based tips that can help you sleep better.

Summary If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed.

It’s not uncommon for people with busy lives to feel stressed, anxious or overwhelmed.

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts and have difficulty switching off.

This can take a toll on your physical and mental health. Feeling stressed has been closely linked to tiredness (9, 10).

In many cases, it may not be possible to completely remove sources of stress from your life. However, if you minimize lifestyle related stress, it could increase your energy levels.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk (11).

You could also try mindfulness or meditation techniques, which may reduce anxiety (12, 13).

However, it’s important to note that if you feel very stressed and your anxiety is severe, you may need to seek medical and psychological support (14).

Summary High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels.

Regular exercise is important for reducing your risk of developing chronic diseases like heart disease, diabetes and obesity.

If you live a sedentary lifestyle, it could also boost your energy levels (15, 16).

This may seem counterintuitive, as when you’re feeling tired, getting up and moving your body can feel like the last thing you want to do.

Luckily, you don’t need to take part in killer workouts to experience these benefits.

In fact, one study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling (17).

Other studies have suggested that going for a 10-minute walk when you feel tired is a superior “pick me up” compared to having a snack (18).

To incorporate exercise into your day, you could try getting away from your desk and going for a walk on your lunch break or walking to and from your place of work.

Summary If you live a sedentary lifestyle and feel low on energy, participating in regular exercises like brisk walking or cycling can boost your energy levels.

Smoking is one of the worst things you can do for your health.

The smoke from cigarettes is extremely harmful and increases your risk of numerous health conditions such as lung cancer, heart disease and stroke.

The toxins and tar in the smoke also reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported around your body, making you feel tired (19, 20).

If you’re a smoker, the best thing you can do for your energy levels and your health is to quit smoking (21).

Some find it helpful to switch cigarettes for a nicotine replacement like gum or an e-cigarette (22).

However, once you have made the decision to quit, reach out to your doctor who can point you in the direction of the support services that will suit you best.

Summary Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your health.

Drinking alcohol is another lifestyle habit which may make you feel tired. This is because alcohol can act as a sedative and make you feel drowsy (23).

Because of this, many believe that an alcoholic drink (or a “nightcap”) will send them to sleep and help them sleep more soundly.

However, regularly drinking alcohol before bed can interfere with the quality of your sleep. This could make you feel more tired than you otherwise would (24, 25).

Alcohol can also act as a diuretic, meaning that if you drink it before bed it can make you get up at night to pee, disturbing your sleep.

If you want to enjoy a drink, make sure to drink within recommended guidelines and try to avoid drinking alcohol close to your bedtime.

In the US, the alcohol guidelines are a maximum of one drink per day for women and two per day for men. A standard drink is one beer (12 ounces) or a glass of wine (5 ounces).

However, keep in mind that this is a maximum recommendation and that when it comes to your health, limiting alcohol as much as possible is advised.

Summary Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help improve your energy levels.

If you’re always feeling tired, sluggish and low in energy, it might be worth taking a look at your eating habits.

Good dietary habits decrease your risk of developing chronic diseases and can also affect your energy levels and how you feel from day to day (26, 27, 28).

Your body needs fuel to keep you going. Choosing whole, nutritious foods most of the time will provide your body with the nutrients it needs to function at its best (29).

If you’re eating a lot of processed foods high in sugar and fat, you may find that they affect your energy levels as well as your health (30, 31).

Additionally, if you have an erratic meal pattern and regularly skip meals, you may miss out on necessary nutrients, making you feel tired.

One study found that students who skipped breakfast or had an irregular eating pattern involving regularly skipping meals were much more likely to experience fatigue (32).

It’s also important that you eat enough food to fuel yourself during the day.

Extreme dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which can negatively affect your energy levels (33).

Read this article to learn how you can begin eating healthy today.

Summary A diet based on whole, healthy foods benefits your health and your energy levels. In contrast, a diet high in processed foods can negatively affect your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack.

However, although sugar can give you a short-term energy boost, it will wear off quickly (18).

This is because high-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike. This results in your body releasing large amounts of insulin to bring your blood sugar back down.

It is believed that this rise and fall in blood sugar is what causes a rush of energy followed by a slump (34, 35, 36).

For example, one study showed that adults eating a sugar-filled breakfast cereal rated themselves as more tired than those eating a breakfast cereal with more complex carbs. Complex carbs are released more slowly into the bloodstream (37).

Eating large amounts of added sugar may also increase your risk of obesity, diabetes and heart disease, so limiting added sugar in your diet is not only good for your energy levels but also for your health (38, 39).

To keep your energy levels more stable and reduce fatigue, try avoiding foods high in added sugar.

You can improve the quality of your diet by eating whole and fiber-rich foods such as whole grains, vegetables and legumes (40, 41).

Summary Eating foods high in sugar can give you a short-term energy boost followed by a slump. To avoid this, minimize your intake and focus on eating whole foods instead.

Depending on age, your body is made of 55–75% water (42).

During the day, you lose water via urine and sweat. So in order to stay hydrated, you need to drink enough water to compensate for this loss.

Dehydration can affect your brain function, mood and energy levels (43).

In one study, young men who lost 1.59% of their fluid had a poorer working memory function and experienced increased feelings of anxiety and fatigue (43).

However, keep in mind that a loss of more than 1% of body fluid typically only occurs in people who sweat a lot, usually due to high activity in high temperatures.

To stay hydrated, make sure you drink when you’re thirsty. Also remember that if you sweat a lot due to hot weather or being very active, you may need a little more water.

Additionally, keep in mind that older people may not always feel thirsty, even when they need to drink, and may need to make a conscious effort to drink more (42).

Overall, if you feel tired and don’t think you drink enough water, try drinking it regularly through the day to ensure you stay hydrated.

Summary Dehydration can make you feel tired. Make sure to drink enough water throughout the day and respond to your thirst, especially during exercise.

Social connections are incredibly important for maintaining good health.

In areas of the world with unusually low rates of disease and a high number of centenarians (people who live to be over 100 years old), one of the common factors is a strong social support network.

Social isolation can cause low mood and tiredness, especially as you get older (44).

In fact, people with stronger social networks are thought to have better physical and mental health as they age (45).

If you feel tired and in low spirits, it can be helpful to get out socializing with friends, joining a social club or starting a new hobby that gets you out and about.

Summary Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends or starting a new activity by joining a social club.

Many people feel tired and lack the energy to function at their best throughout the day.

However, drinking enough water, eating healthily, getting enough sleep and exercise and being sociable can benefit your energy levels and your health.

If you feel tired, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and make you feel great.

Are Liquid Diets a Good Idea for Weight Loss?

Losing weight is a very common goal.

Whether for health or appearance, many are searching for the ideal weight loss program.

One category of weight loss diets emphasizes the consumption of liquids, rather than solid foods.

Some programs simply replace certain meals with liquids, while others replace all solid foods with liquids.

This article discusses several types of liquid diets and whether they are recommended for weight loss.

Liquid diets are nutrition programs that require you to get either some, most or all of your daily calories from liquids, rather than solid foods.

While there are many liquid diets, most can be grouped into one of the following categories.

Meal Replacements

Some liquid diets involve meal replacement shakes, which are consumed in place of solid foods. Numerous companies sell these shakes for weight loss purposes.

Meal replacement shakes are often lower in calories than typical meals. They can replace one or multiple meals each day (1).

They are designed to contain all the nutrients your body needs to function, including macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals) (2).

Some weight loss programs use these shakes to account for your entire calorie intake for up to several months (3).

Detox Diets and Cleanses

Other liquid diets include detox diets or cleanses, which require the consumption of certain juices or drinks that supposedly remove toxic substances from your body (4).

Examples of these diets include the Master Cleanse, long-term water fasting and various juicing programs.

Unlike meal replacement shakes, these programs typically rely on a few natural ingredients like juices from certain fruits and vegetables and other botanical ingredients.

Because of this, these diets may not contain all the nutrients your body needs.

Medically Prescribed Liquid Diets

Clear liquid and full liquid diets are examples of diets that are medically prescribed for specific health reasons.

As the name implies, clear liquid diets only allow the consumption of clear liquids, such as water, apple juice, tea, certain sports drinks and broths (5).

These diets may be prescribed before or after certain surgeries or if you have digestive problems.

Full liquid diets are prescribed for similar reasons, but they are less restrictive than clear liquid diets.

They allow most beverages, as well as foods that become liquid at room temperature, such as popsicles, Jell-O, pudding, syrups and some shakes (6).

Summary Liquid diets replace some or all food with beverages. There are several types, including meal replacement programs, cleanses and medically prescribed liquid diets.

Liquid diets often contain fewer calories than diets consisting of solid foods.

For a liquid meal replacement diet, the total number of daily calories may range from 500–1,500 (7, 8).

However, these diets are often just one phase of an overall weight loss program.

For instance, one weight loss study in 24 obese people involved a 30-day period in which participants consumed 700 calories per day from meal replacements but no solid foods (9).

Over the next 150 days, solid foods were gradually reintroduced. Daily calorie intake increased gradually from 700 to 1,200 calories.

This program was effective for weight loss and reduced body fat from 33% to 26%.

In studies of liquid meal replacement diets, it is common to use this pattern of reintroducing solid foods after a liquid diet has been followed for one to three months (3, 9).

Research has shown that both low-calorie (1,200–1,500 calories per day) and very low-calorie (500 calories per day) diets using liquid meal replacements can be effective for weight loss.

While very low-calorie diets can lead to greater weight loss, they may also lead to greater risks, such as an increased risk of gallstones in some individuals (7).

It is important to note that people participating in studies on low-calorie liquid diets are typically monitored closely by medical personnel.

What’s more, many of these programs are not meant to be followed in the long term.

Certain liquid diets don’t allow any solid foods and thus may not contain all the beneficial nutrients found in whole foods like fruits and vegetables (10).

However, replacing just one or two meals per day with a low-calorie meal replacement shake may be a practical long-term strategy as a complement to eating healthy, solid foods.

Summary Some liquid diets consist of prepackaged meal replacements, which provide 500–1,500 calories per day. These diets are often just one phase of an overall weight loss program that gradually reintroduces solid foods.

Although liquid diets are often associated with weight loss programs, there are other reasons why you may follow one.

For example, clear liquids are typically easy to digest and do not leave much undigested material in your intestines (11).

As a result, your physician may prescribe a clear liquid diet before certain surgeries, such as colonoscopies and bariatric surgery.

They may also be prescribed after certain surgeries, such as gallbladder removal and bariatric surgery (12).

Additionally, liquid diets are advised for those who have digestive problems, including diarrhea and vomiting.

However, some evidence suggests that solid food diets that leave minimal undigested materials may be superior to liquid diets (13).

Summary Liquid diets are used for more than just weight loss. Your physician may prescribe a liquid diet before or after certain surgical procedures or if you have particular digestive problems.

Many studies have been conducted on programs that replace some or all meals with liquid meal replacements (2, 3, 14).

An eight-year study including over 8,000 obese people looked at whether liquid meal replacements promoted weight loss and weight maintenance (3).

The program consisted of a 12-week period during which participants consumed only 800 calories per day of liquid meal replacements.

After the weight loss period, the participants were prescribed a weight maintenance program that gradually reintroduced solid foods.

After one year, women lost 43 pounds (19.6 kg) on average, while men lost 57 pounds (26 kg).

While these results are impressive, it is important to remember that the participants completed a very intensive program under medical supervision.

Another study including over 9,000 overweight and obese adults examined the effects of a 500-calorie liquid formula on weight loss (14).

The liquid formula was the only source of calories for 6–10 weeks, followed by a 9-month weight loss maintenance period.

After one year, those using the liquid formula lost 25 pounds (11.4 kg), which was more than those who ate solid foods. However, this was likely because they ate fewer calories than the solid-food group.

Research directly comparing low-calorie diets consisting of either food or liquids has found both diets to be equally effective when they contain the same number of calories (15).

Summary Replacing some or all meals with liquid meal replacements can promote weight loss. However, this is due to a reduced calorie intake. Both food-based and liquid-based diets are equally effective when they contain the same number of calories.

Liquid diets that only allow you to drink certain juices, teas or other beverages are not good long-term weight loss strategies.

Solid foods contain many necessary nutrients. Therefore, it is not recommended to stay on a diet consisting of liquids alone in the long term.

Even in studies showing impressive results from liquid meal replacements, solid foods were reintroduced after several weeks or months (3, 14).

Medically prescribed liquid diets like the clear liquid diet or full liquid diet are not meant to be followed in the long term.

Similarly, cleanse and detox programs may involve periods during which only certain juice mixtures are consumed for days or weeks.

For example, the Master Cleanse consists of 3–10 days of only consuming a special beverage made of lemon juice, maple syrup, cayenne pepper and water (4).

Drinking this beverage in place of eating food will reduce your calorie intake, but 3–10 days of low calorie intake will do very little in terms of long-term weight loss if you simply return to your normal diet afterward.

Short-term, low-calorie diets can cause you to lose body weight quickly due to the loss of carbs and water, both of which are normally stored in your liver and muscles (16).

What’s more, the Master Cleanse and similar programs recommend the use of laxatives, which could further contribute to the temporary weight loss (4).

Thus, much of the weight you lose during these short-term liquid diets may not be due to fat loss (17).

Once you resume a normal diet, you will likely regain much or all of the weight that you lost as your carbohydrate and water stores are replenished (18).

Short-term crash diets don’t typically lead to lasting weight loss because they don’t do anything to change your permanent eating habits (19).

For these reasons, overly restrictive diets that don’t allow any solid foods are not generally recommended.

A more appropriate goal is to incorporate simple strategies that you can use every day for a long period of time, rather than short-term quick fixes that fall short on their promises (19).

Summary Diets that contain solely juices or special beverages are not good long-term strategies. These programs may lead to some rapid weight loss but will probably not lead to lasting fat loss. Focusing on sustainable, long-term dietary changes is a better strategy.

While it is possible to find success with some liquid diets, such as those that use meal replacements, these programs aren’t ideal for everyone.

Some people may find that replacing some solid foods with liquid meal replacements is a practical way to reduce their calorie intake (2).

Nevertheless, others find this pattern of eating challenging.

If you find that substituting lower calorie liquids for solid foods allows you to eat fewer calories while still feeling satisfied, it may be a worthwhile weight loss strategy.

However, if you feel hungrier when you consume liquid meal replacements rather than a snack or small meal, this strategy may not be good for you (20).

For example, you may be considering swapping your normal lunch with a liquid meal replacement.

If you typically go out to eat for lunch or have high-calorie leftovers from last night’s dinner, you may reduce your calorie intake substantially by using a meal replacement.

However, if you typically eat a light healthy lunch, you may not reap any benefit from switching to a liquid meal replacement.

Several groups of people should not consider a liquid diet, such as pregnant or nursing women, children and adolescents and those who are underweight (21, 22).

Not to mention, there are financial considerations. Commercial meal replacement shakes can often be more expensive than traditional solid foods.

Summary Some people find emphasizing liquids to be an easy way to reduce calorie intake, while others find it difficult. First, consider whether replacing foods with liquids will help you reduce your calories and if it's a sustainable diet strategy for you.

The safety of liquid diets depends on the type of diet and the duration of the program.

Diets that replace one or several meals per day with meal replacement shakes are generally considered safe in the long term (3, 14).

Most meal replacement shakes are designed to contain the nutrients needed by the human body, including carbs, fats, protein, vitamins and minerals.

Yet, replacing only some meals with liquids ensures that you still get nutrients from solid foods as well.

One side effect of a liquid diet is constipation, which may be due to the low fiber content of most liquids (23).

Additionally, very low-calorie diets (500 calories per day) may lead to a higher risk of gallstones than low-calorie diets (1,200–1,500 calories per day) (7).

However, there is a low incidence of side effects overall with weight loss programs that include low-calorie meal replacement liquids (3, 8, 9, 14).

Meanwhile, medically prescribed liquid diets are considered safe for short-term use, but they are typically ordered by a physician (5, 6).

If this type of diet was not prescribed to you by a medical professional, it is probably unnecessary.

Following a liquid diet over the long term could increase your risk of nutrient deficiencies, particularly if you are only consuming juices or other beverages that do not contain all essential nutrients (4).

Overall, it is probably a good idea to include some healthy solid foods in your diet, even if you are considering emphasizing liquids.

Summary The safety of liquid diets depends on the specific diet and how long you follow it. Substituting balanced meal replacement shakes for some solid foods is likely safe in the long term. However, it's not recommended to consume liquids alone long term.

Liquid diets replace some or all meals with liquids.

They're often low calorie and may be used for weight loss.

Some use nutritionally balanced meal replacement shakes, while others only allow juices or beverages that may be low in nutrients.

Liquid meal replacements can aid weight loss but are often just one part of a program that incorporates solid food.

What's more, they’re only recommended for weight loss if they’re a feasible strategy for you.

There is no “one size fits all” diet program. Choosing something that fits with your preferences will increase your chances of long-term weight loss success.