Advertising
Advertising

8 Surprisingly Unhealthy Drinks You Should Avoid

8 Surprisingly Unhealthy Drinks You Should Avoid

When it comes to grabbing something quick that can quench your thirst in the most satisfying way possible, plain old water sometimes just doesn’t cut it. And if you consider yourself to be a relatively health-conscious individual, you’re likely not the type of person who regularly grabs a sugar-filled bottle of juice or an aspartame-ridden can of diet soda.

You already know that stuff’s bad for you. And besides, there are lots of other healthy beverage alternatives out there that taste great too. Or are there?

There certainly are a lot of choices out there, but you can’t always believe what advertisers say these days to get you drink their products. Phrases that suggest health benefits like “all natural” and “low-calorie” don’t exactly mean what you think it means, which is why it’s up to you to educate yourself about proper nutrition and read more of what’s included on product packaging labels.

Here are eight popular types of beverages most people think to be pretty okay or even healthy, but they might be surprised to discover that they’re actually much better off by ditching most of these entirely and replacing them with other beverages or foods that do a better job at keeping hydrated and offering nutritional value.

1. Almond Milk

Almond milk has quickly become everyone’s favorite alternative to cow’s milk. It’s affordable, it tastes good, it goes great with smoothies, and it’s an ideal choice for those who are sensitive to dairy. Derived from almonds, some fans of the drink are led to believe that they offer all or most of the nutritional benefits of the actual nut itself.

As it turns out, almond milk is only made up of about two percent of real almonds, therefore lacking most of the healthy fat, protein, vitamins, and minerals you get from eating the nuts in their solid form. As if that weren’t depressing enough, some types of almond milk have added sugar to sweeten them up, burdening you with more unnecessary and empty calories.

Advertising

You’re better off drinking a cold glass of water and snacking on a handful of raw almonds. Even for an extra 160 calories or so, at least you’ll be satiated and get the full nutritional benefit of what almonds have to offer.

2. Zero-calorie Drinks

Anyone who used to be a fan of soda of juice is usually a fan of zero-calorie drinks and drink mixes. You know, they’re either those little packets of powder you add to your water to make them taste like juice, or they’re already flavored and sold in cans or bottles at the grocery store.

Obviously, the “zero-calorie” component makes it an attractive choice in comparison to full-calorie drinks. People think they can drink as much of this stuff as they want and never gain a pound.

Shockingly enough though, your body is smarter than that. When it senses something sweet being consumed, it anticipates calories. Since these super sweet drink mixes don’t have any calories, your body gets confused, and then ramps up your hunger hormones so you start to crave high-calorie foods like chips, crackers, cookies, and anything else you can quickly shove into your mouth.

Try squeezing some lemon or lime into some sparkling water for a change. It may not be as sweet as you like, but at least it won’t lead to terrible cravings later on.

3. Energy Drinks

Everyone knows at least one person who can’t get through his day without a Red Bull, Rockstar, or Monster Energy drink. He swears it gives him the kick they need to stay alert and get through all the crazy things he needs to do, especially if he’s been running low on sleep lately. It’s a sugar and caffeine addict’s dream beverage.

Advertising

You might get a nice short-term burst of energy from one of these drinks, but you’ll probably crash later on — if not from the caffeine, then certainly from all that sugar. Just like other caffeinated and sugar-filled beverages, energy drinks can be highly addictive, sometimes causing you to suffer nasty side effects like the jitters, increased anxiety, and more headaches or migraines.

Try a protein-packed smoothie mixed with a healthy carbohydrate (like whole fruit) instead of reaching for another Red Bull. A lack of protein is a pretty common cause of fatigue, and lucky for you, it’s an easy fix.

4. Sports Drinks

Gym rats, endurance runners, and people who do a lot of physically demanding work often rely on drinks like Gatorade and Powerade. For a while now, they’ve been successfully positioned in the market as the best drinks for rehydrating and replenishing electrolytes.

The bad news about these types of drinks is that most of them contain high-fructose corn syrup, too much sodium, and almost just as much sugar as soda. Similar to energy drinks, sports drinks can also cause you to experience a short burst of great performance followed by a plummeting crash.

Unless you’re spending all day trekking through a hot dessert on foot, you don’t need this type of drink. The trick is to hydrate (with plain water) and feed yourself enough healthy carbs and protein before you work out. Adding a very small amount of unprocessed sea salt to your water as you sip on it through your workout can be a helpful option too, but not totally necessary unless you’re working out for a prolonged period.

5. Coffee Drinks

Alright, so most people probably know on some level that their favorite Starbucks drink isn’t all that healthy. For some reason, though, tons of people are still convinced it’s a good idea to use all the calories that come packed into their lattes, cappuccinos, and macchiatos to replace real food for breakfast.

Advertising

You may be getting an 800-calorie burst of sweet, frothy energy, but the quality of those calories earn you an F in terms of nutrition. All that saturated fat from cream-based ingredients plus sugar-loaded syrups and flavoring leave you with empty calories devoid of any significant nutritional value, plus the tendency to cause you to crash and feel sluggish later on.

If you absolutely can’t give up coffee, try switching to drinking it black and limiting how much you consume. Get your calories from real food that includes protein, complex carbs, and ideally fiber too. An example would be a piece of whole wheat toast with peanut butter, plus an apple.

6. Freshly Squeezed Fruit Juice

What could be so bad about freshly squeezed fruit juice? The general assumption is that it’s healthier than the stuff you buy preprocessed in cartons, jugs, bottles, and cans. Juicing your own fruits (and even veggies) means you get the fresh stuff without all the added sugar, preservatives, and other nasty junk that often gets mixed into the store-bought stuff.

There’s just one big problem with juicing, though. You miss out on fiber, which keeps you fuller longer and prevents that blood sugar spike you experience from eating stuff that’s far too sweet. Sure, you get most of the vitamins and minerals from using fresh ingredients, but you basically just end up consuming pure sugar, which really needs to be balanced with fiber.

You have two options to fix this: either start consuming your fruits and veggies whole, or switch from juicing to making smoothies. Just drop the full fruit or veggie into a blender with some other ingredients, water, and ice, and you’ll still get the benefit of the whole thing in liquid form.

7. Vitamin Water

The appeal behind certain brands of vitamin-infused beverages is pretty self-explanatory. If it has vitamins, it’s got to be healthier than pretty much any other drink, right? That’s exactly what the companies that produce and sell them want you to think.

Advertising

It’s true that vitamin beverages have vitamins added to them, but don’t think for a second that it makes up for all the other junk you can find added to them too. For example, one bottle of Vitaminwater contains a whopping 33 grams of sugar. That’s even more than what you get from the average can of soda.

If you really want vitamins, try asking your doctor for an appropriate supplement. Or better yet, eat a balanced diet of real and healthy foods, and drink lots of water. You can’t a better mix of nutrients from anywhere else other than a variety of fresh plant-based foods and lean sources of protein.

8. Coconut Water

There’s a big trend in the health and fitness world concerning coconut water these days. To be specific, health fanatics and super athletes believe it to be the Holy Grail of hydration and a natural, low-calorie alternative to sports drinks for being so high in potassium.

This is one drink that there’s been a lot of debate over lately. The health benefits that coconut water has to provide are actually hugely exaggerated, and chugging a bottle of the stuff while you workout or after you’re done isn’t any better than eating something with sodium or potassium before you work out, like a banana, in addition to drinking plenty of water.

Some athletes swear by it, though. So if you love coconut water and you think it helps, you can keep drinking it — just don’t entirely depend on it in place of real food and plain water, and make sure you choose a brand that doesn’t add any sweeteners or use a concentrate instead of the fresh stuff.

Surprised by some of the items on this list? You’re not the only one.

It’s a good idea to avoid most of these beverages and switch to some of the suggested healthier substitutes instead, but that doesn’t mean you can’t indulge once in a while. Anything is fine in moderation, and self-deprivation is never part of a healthy lifestyle, so if you can’t completely give up your Starbucks lattes or freshly squeezed orange juice, consider treating yourself once or twice a week.

More by this author

Elise Moreau

Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

Why You’ve Reached the Point of Burn out at Work & How to Deal with It The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016

Trending in Health

1 7 Stress Management Techniques to Get You Back on Track 2 Weight Loss Plan And Program: Create Your Own One 3 4 Simple Desk-Based Stretches for Effective Lower Back Pain Relief 4 Why You Should Go For Vitamin D But Not Vitamin C To Prevent The Cold 5 Reasons of Insomnia and How to Combat It (The Complete Guide)

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Advertising

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

Advertising

I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

Advertising

Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

Advertising

Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

Read Next