The popular keto diet can help you shed weight, but it also comes with some serious side effects

<ul class="summary-list"><li>Ketosis is a metabolic process that involves the body converting fat to ketones for energy.</li><li>Ketoacidosis is when the body creates an excessive number of ketones, which can be fatal.</li></ul><p>One popular approach to diet is the ketogenic or <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830" target="_blank" rel="noopener">"keto" diet</a>, which encourages eating high-fat, low-carb foods. Consuming fewer carbohydrates can trigger a process called ketosis, which is when the body uses fat stores for energy instead of sugar, which can result in weight loss.</p><p>Ketosis isn't thought to pose any big medical risks, says <a href="https://doctors.columbia.edu/us/ny/new-york/jacqueline-yuey-lonier-md-1150-st-nicholas-avenue" target="_blank" rel="noopener">Jacqueline Yuey Lonier</a>, assistant professor of medicine in endocrinology at <a href="https://www.cuimc.columbia.edu/" target="_blank" rel="noopener">Columbia University Irving Medical Center</a>. But in people with diabetes or other medical conditions, ketosis can lead to a dangerous process called <a href="https://www.cdc.gov/diabetes/basics/diabetic-ketoacidosis.html" target="_blank" rel="noopener">ketoacidosis</a>. </p><p>Diabetic ketoacidosis happens when a person's body doesn't have enough insulin to use blood sugar for energy, so it converts fats into acids called ketones. Too many ketones can make the blood acidic, which can cause serious health complications. </p><p>Ahead, a guide to the similarities and differences between ketosis and ketoacidosis, according to medical experts. </p><h2>What is ketosis?</h2><p>Your body prefers to use glucose, or sugar, as fuel. One major source of glucose is carbohydrates. When you don't have enough glucose in your blood or liver, Lonier says the body goes through a series of complex processes that ultimately leads to using fat stores for energy instead of glucose. </p><p>When this happens, your body ramps up production of special compounds called ketones, and when your body starts using those ketones for its primary source of energy, that puts your body in a metabolic state called ketosis. </p><p>Ketosis can happen when people follow a low-carb or ketogenic diet, says <a href="https://profiles.stanford.edu/marilyn-tan" target="_blank" rel="noopener">Marilyn Tan</a>, clinical associate professor of endocrinology at <a href="https://med.stanford.edu/" target="_blank" rel="noopener">Stanford School of Medicine</a>. Intermittent fasting, or going long periods without eating, like in the morning after fasting during sleep, can also lead to ketosis. </p><p>Ketosis may have some benefits, such as promoting weight loss and potentially <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830" target="_blank" rel="noopener">decreasing free radicals</a> in the body. "But we don't have enough data to know whether ketosis is safe for the long-term," says Tan.</p><p>While data is mixed about the benefits of the keto diet, ketosis in and of itself usually isn't dangerous, as long as you don't have an underlying condition such as diabetes that can cause medical risks. "It's probably not harmful, but it can cause uncomfortable symptoms," says Lonier.</p><p>People who follow the keto diet or practice intermittent fasting sometimes describe these ketosis symptoms as "<a href="https://www.insider.com/guides/health/diet-nutrition/keto-flu" target="_blank" rel="noopener">keto flu</a>." According to the <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830" target="_blank" rel="noopener">National Library of Medicine</a>, ketosis can cause: </p><ul><li>Nausea and vomiting</li><li>Headache</li><li>Feeling tired </li><li>Dizziness</li><li>Difficulty sleeping</li><li>Constipation </li></ul><p>Ketosis may also result in a fruity breath odor that smells like nail polish remover, says <a href="https://www.feinberg.northwestern.edu/faculty-profiles/az/profile.html?xid=24639" target="_blank" rel="noopener">Grant Barish</a>, professor of endocrinology at <a href="https://www.feinberg.northwestern.edu/" target="_blank" rel="noopener">Northwestern University Feinberg School of Medicine</a>. That's because acetone — the chemical in nail polish remover — is a type of ketone.</p><p>Ketosis may continue as long as someone's carb intake is exceptionally low, but the above symptoms <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830" target="_blank" rel="noopener">usually resolve</a> in a few days or weeks as the body gets used to burning fat for energy.</p><h2>What is ketoacidosis?</h2><p>Ketoacidosis, which can occur as a side effect of diabetes, starvation, or alcoholism, involves a similar process to ketosis: It occurs when the body doesn't have enough blood sugar, or the body cannot properly use the blood sugar it has access to, so it starts converting fat into ketones for energy. </p><p>Diabetic ketoacidosis occurs because insulin — a chemical that enables your cells to absorb and use glucose for energy — either isn't present or isn't working correctly. This typically occurs in people with diabetes. That said, both starvation and the overuse of alcohol in place of food can cause ketoacidosis regardless of whether you have diabetes. </p><p>"Because there's not enough insulin circulating to allow the glucose to be taken up into the body's tissues, the body perceives it's starving and starts to break down fat cells," says Lonier. </p><p>Ketosis doesn't cause medical problems, but that's because otherwise healthy people have enough insulin to suppress ketone production. </p><p>If there are too many ketones in the body, a person's blood can become acidic, leading to a complication called ketoacidosis.</p><p>According to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7606188/" target="_blank" rel="noopener">research</a>, the most common symptoms of ketoacidosis include: </p><ul><li>Nausea and vomiting</li><li>Abdominal pain </li><li>Dehydration </li><li>Fast, shallow breathing </li><li>Weakness </li></ul><p>According to Barish, it's also common for people with ketoacidosis to experience the same fruity breath smell that comes with ketosis, but to a more significant degree due to the higher levels of ketones in their systems.</p><p>While ketoacidosis is most commonly seen in people who have diabetes, it can happen in other circumstances — for example, people who drink excessive amounts of alcohol. </p><p>"When the liver metabolizes alcohol, there's a shift toward ketone production," says Lonier. "But you'd have to be drinking excessively for that to happen. Developing ketoacidosis is serious, and it can be life-threatening without treatment. "Your body's tissues and organs can't function in an acidic environment," says Lonier. </p><p>The only treatment for diabetic ketoacidosis is insulin, usually given through an IV at the hospital. </p><p>The treatment for starvation ketoacidosis involves increasing carbohydrate levels, while alcoholic ketoacidosis treatment involves IV fluids and monitoring electrolyte levels. </p><p>If you think you may be experiencing ketoacidosis, seek medical care as soon as you can.</p><h2>Ketosis vs. ketoacidosis</h2><p>Ketosis and ketoacidosis involve similar metabolic processes, but ketosis is a regulated process while ketoacidosis is not: Your body doesn't have enough blood sugar to use for energy, so it uses fat stores instead. But experts agree the effects are very different: </p><h3>Ketosis</h3><ul><li>Occurs as a result of fasting or a low-carb diet</li><li>Isn't usually dangerous for otherwise healthy people</li><li>May cause uncomfortable physical symptoms</li><li>Symptoms resolve when you eat carbs</li></ul><h3>Ketoacidosis</h3><ul><li>Occurs due to insufficient insulin in the body, starvation, or excessive alcohol consumption </li><li>Can be serious, even life-threatening without medical treatment</li><li>Causes more severe symptoms</li><li>Symptoms only resolve with treatment</li></ul><p>The most important takeaway is that while ketosis due to lifestyle factors like fasting or dieting may be uncomfortable, they go away when a person eats carbohydrates that the body can use as fuel. Ketoacidosis is a serious medical condition that needs prompt treatment. </p><h2>Insider's takeaway </h2><p>Both ketosis and ketoacidosis are processes that happen in the body when there's not enough blood sugar to use as energy, or the body is no longer able to use the blood sugar it has access to. </p><p>Ketoacidosis usually happens in diabetic people who can't produce enough insulin, but it can also happen to people who are excessively starving themselves or drinking high amounts of alcohol. </p><p>While ketosis may have beneficial effects, ketoacidosis can be harmful and needs medical attention ASAP.</p>

Ketosis can burn fat fast but for some people, this can lead to a potentially fatal condition called ketoacidosis

<ul class="summary-list"><li>The GOLO diet pairs a low-calorie meal plan with a specially-formulated supplement called Release. </li><li>The supposed benefits of the GOLO diet include weight loss and improved insulin sensitivity. </li><li>However, research on the GOLO diet is limited and mostly funded by the company themselves.</li></ul><p>The GOLO diet is a weight loss program marketed by the company GOLO For Life. </p><p>The <a href="https://www.golo.com/" target="_blank" rel="noopener">official website</a> says that the GOLO diet is different from other fad <keyword id="39418" type="ORGANIZATION" weightage="60" keywordseo="Diets">diets</keyword> because it focuses on "increasing metabolic efficiency" and rebalancing hormones, rather than just counting calories. </p><p>There's limited research on the diet's effectiveness for weight loss, and some of the few studies that have been done were funded by GOLO For Life. Here's what you should know about GOLO and its diet program.</p><h2><strong>How the GOLO diet started</strong></h2><p>GOLO was founded in 2009 by a group of doctors, researchers, and marketing strategists. The name is short for the company motto: "Go lose weight. Go look great. Go love life." </p><p>The diet started to catch on in 2016 and 2017, according to <a href="https://trends.google.com/trends/explore?date=today%205-y&amp;geo=US&amp;q=GOLO%20dietO%20diet" target="_blank" rel="noopener">Google Trends</a>, and at the close of 2019, it seemed to peak interest, yet again ending up on the US News &amp; World Report's <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/most-popular-diets-of-2019" target="_blank" rel="noopener">most popular diet of 2019.</a> </p><h2><strong>What is the GOLO diet? </strong></h2><p>Marketers of the GOLO diet claim that, with proper <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> and a supplement called Release, it can restore your insulin sensitivity and metabolic <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>. </p><p>What exactly GOLO considers "proper nutrition" is unclear. The website emphasizes "foods that contain the nutrients you need and fuel your metabolism." </p><p>In order to access the full GOLO's dieting guide, you have to pay $50 to $100 for a bottle of the company's <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2018-01-05/a-dietitians-blunt-take-on-the-10-most-googled-diets-of-2017" target="_blank" rel="noopener">controversial Release supplement</a>, which is developed by GOLO's in-house researchers and pharmacists and, like <a href="https://www.insider.com/do-diet-pills-work" target="_blank" rel="noopener">most dietary supplements</a>, not FDA approved for weight loss.</p><p>You can get some idea of what types of food the GOLO diet promotes by checking the <a href="https://www.golo.com/pages/golo-diet" target="_blank" rel="noopener">meals pictured</a> on the site. They're made up of proteins, vegetables, and unprocessed carbohydrates. The company also emphasizes calorie restriction, based on the <a href="https://www.golo.com/pages/golo-diet" target="_blank" rel="noopener">1300 to 1500 calorie diet</a> they model on their website.</p><h2><strong>Scientific research on the GOLO diet</strong></h2><p>The tenets of the GOLO diet, eating mostly unprocessed foods, are backed by <a href="https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7" target="_blank" rel="noopener">evidence to help people lose weight.</a> Moreover, multiple forms of calorie restriction have repeatedly shown to help people <a href="https://www.nature.com/articles/ejcn2015195/" target="_blank" rel="noopener">lose weight</a> and improve <a href="https://academic.oup.com/biomedgerontology/article/73/1/81/2966367" target="_blank" rel="noopener">insulin sensitivity</a> - how effectively your body responds to insulin, a hormone critical in metabolism.</p><p>However, the scientific evidence behind the GOLO diet's eating plan, specifically, is limited. The website links to four <a href="https://www.golo.com/pages/golo-studies">studies</a>: two were not peer-reviewed and the remaining two studies were published but funded by GOLO For Life. </p><p>Also, the <a href="https://cdn.shopify.com/s/files/1/0080/6148/5119/files/Buynak_2019_A_randomized_double-blind_placebo-controlled_study_of_GOLO_Trends_in_Diabetes_and_Metabolism.pdf?14997" target="_blank" rel="noopener">2019 study</a> that suggests investing in the diet's Release supplement can lead to greater weight loss is questionable, says Jose Aleman, an endocrinologist at NYU who studies obesity told Insider.</p><p>Specifically, Aleman takes issue with how the study was conducted to achieve this result. </p><p>The study, which was funded by GOLO For Life, included 68 patients all of whom were on the GOLO diet eating plan. Half took the Release supplement while the other half took a placebo. The results show that those on Release lost more weight, but on closer look, the average starting weights for the two groups were very different: 213 pounds in the placebo group vs. 240 pounds in the Release group. </p><p>Heavier patients lose weight faster, Aleman says. Not to mention, improvements in insulin resistance are most dramatic with the loss of the first 10 pounds which happened in the heaviest group first, as we'd expect. Because the groups were so different at baseline, their weight loss difference is not likely to be the result of the supplement, Aleman says. </p><h2>Insider's takeaway </h2><p>The bottom line is that the GOLO diet's attention to eating unprocessed foods and restricting calories will likely help you to lose weight. However, investing in their Release supplement may not be the best use of your money.</p><a data-type="60d250caae61ae14382a6385">What is the Atkins diet? How the original low-carb diet meal plan works and if you should try it</a><a data-type="6081b6a1c29eae77e5075ec6">Going keto can cause flu-like symptoms - here are 5 tips to avoid or treat the keto flu</a><a data-type="5f94974802495a7cc43441c4">How to eat healthy with a 1-week Mediterranean diet meal plan, recommended by a registered dietitian</a><a data-type="60c3b870a0bb1d652873721a">A beginner's guide to the paleo diet, including how to do it and what to eat</a>

The GOLO diet is a low-calorie meal plan with a special supplement - here's whether it works for weight loss

<ul class="summary-list"><li>A person can survive weeks without food depending on their body composition, environment, and sex.</li><li>Meanwhile, the human body can only survive two to four days without water. </li><li>Starvation is extremely dangerous and causes organ failure, which will prove fatal unless treated.</li></ul><p>The human body can survive weeks without food, but most people can only survive 2 to 4 days without water. </p><p>There are no controlled scientific studies on how long people can survive without food or water, since that would be <a href="https://pubmed.ncbi.nlm.nih.gov/20069776/" target="_blank" rel="noopener">unethical</a>. </p><p>That's why most <a href="https://pubmed.ncbi.nlm.nih.gov/20069776/" target="_blank" rel="noopener">research</a> in this area involves case studies of people in emergency survival situations. For example, an imprisoned Austrian man went <a href="https://www.guinnessworldrecords.com/world-records/67607-longest-survival-without-food-and-water" target="_blank" rel="noopener">18 days</a> without food or water - the longest in recorded history - after being forgotten in his cell. </p><p>However, if you're deliberately severely restricting food and water either to try and lose weight or for a hunger strike, it's important to know about the serious damage this can wreak on your body.</p><p><strong>Important: </strong>If you have a history of disordered eating, this article may be triggering. Moreover, if you or a loved one is struggling with an eating disorder, contact the <a href="https://www.nationaleatingdisorders.org/">National Eating Disorders Association</a> (NEDA) helpline at 1-800-931-2237.</p><h2>How long can you go without food?</h2><p>People can generally go weeks without food, says <a href="https://www.memorialcare.org/providers/mir-b-ali" target="_blank" rel="noopener">Mir Ali</a>, MD, a bariatric surgeon and the medical director of <a href="https://www.memorialcare.org/services/weight-loss-surgery/memorialcare-surgical-weight-loss-center" target="_blank" rel="noopener">MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center</a>. </p><p>How long you can survive without food depends on a variety of factors including your sex, body composition, the last thing you ate and drank, and your environment, says <a href="https://www.linkedin.com/in/andrea-paul-md-86314863/" target="_blank" rel="noopener">Andrea Paul</a>, MD, co-founder of <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">Health</keyword> Media Experts, a consulting service for healthcare companies.</p><p>For example, people with more fat reserves may survive longer since the body can burn stored fat for fuel in times of extreme hunger, says Ali. Moreover, if a person has access to water, but no food, they may be able to survive for up to <a href="https://pubmed.ncbi.nlm.nih.gov/20069776/" target="_blank" rel="noopener">two months</a>.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2127586/pdf/9353494.pdf" target="_blank" rel="noopener">In fact, research</a> on hunger strikes and voluntary <keyword id="11977811" type="UNKNOWN" weightage="60" keywordseo="fasting" source="Orion">fasting</keyword> examined cases where people had water, but no food. In three cases, people went for 28, 36, and 38 days without food, before becoming too sick to continue their strikes. In other cases, those on hunger strikes died after 45 to 61 days without food. </p><p>In general, healthy, lean individuals experience severe effects of starvation when they lose <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2127586/pdf/9353494.pdf" target="_blank" rel="noopener">18%</a> of their body weight or reach a body mass index of less than 16.5, which is considered <a href="https://www.ncbi.nlm.nih.gov/books/NBK541070/" target="_blank" rel="noopener">severely underweight</a>. </p><p>In general, <a href="https://eurekamag.com/research/003/580/003580959.php" target="_blank" rel="noopener">women can withstand starvation longer</a> than men and survive at a lower BMI. This may be due to the fact women naturally have a higher body fat percentage, but also that their bodies tend to use fat rather than lean muscle for energy during periods of starvation. </p><h2>How starvation affects the body </h2><p>When you are deprived of food, your body goes through <a href="https://www.ncbi.nlm.nih.gov/books/NBK22414/" target="_blank" rel="noopener">stages of starvation</a> because you're no longer consuming the calories you need to fuel organ function. So, without calories, your body finds that fuel from other sources. </p><p>"The body will try to break down tissue and use stored nutrients to preserve life as long as possible," Paul says. "Our bodies are incredibly resilient when pushed to the brink."</p><p>First, your body taps into whatever glucose you have left. Within the first few hours, it'll target the glucose in your blood, aka blood sugar. After that, it goes after <a href="https://kidshealth.org/en/teens/glycogen.html" target="_blank" rel="noopener">glycogen -</a> the glucose in your liver - which will take around <a href="https://www.ncbi.nlm.nih.gov/books/NBK534877/#:~:text=Most%20glycogen%20is%20stored%20in,adipose%20tissue%20and%20protein%20stores." target="_blank" rel="noopener">24 hours to deplete</a>.</p><p>Beyond that, your body has to make a significant transition from burning glucose to burning stored fat, through a process called ketosis. This is when you'll start to experience significant weight loss and preliminary starvation <a href="https://medlineplus.gov/ency/article/000404.htm" target="_blank" rel="noopener">symptoms</a> like dizziness, brain fog, and fatigue. </p><p>Your body can take anywhere from days to weeks to deplete fat stores, depending on how much there is. But once those are gone, the only thing left for your body to burn is the protein inside of your muscle, says Ali. This can include your heart muscle, increasing the risk of cardiac arrest. </p><p>Once your body starts burning protein, your health goes downhill very quickly causing:</p><ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4355339/" target="_blank" rel="noopener">Osteoporosis or reduced bone density</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/16924163/" target="_blank" rel="noopener">Cardiovascular disease</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/15485719/" target="_blank" rel="noopener">Organ failure</a></li></ul><p>If you are not treated soon, inevitable organ failure can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3292410/" target="_blank" rel="noopener">prove fatal</a>.</p><h2>How long can you go without water?</h2><p>It is estimated people can only survive 2 to 4 days without water. For example, in 1944, two scientists <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1393454/?page=1" target="_blank" rel="noopener">abstained</a> from drinking water while still eating a dry diet that had all the necessary nutrients. One lasted 3 days and the other went for 4 before they had to stop the experiment.</p>Related Article Module: How to recognize and treat the symptoms of mild, severe, or chronic dehydration<p>While the body can break down tissue to replace the fuel from food, there is no internal process to make up for lack of hydration, Paul says. Within hours of not drinking, you can start to experience <a href="https://medlineplus.gov/dehydration.html" target="_blank" rel="noopener">symptoms of dehydration</a> including:</p><ul><li>Thirst</li><li>Dry skin</li><li>Dizziness</li></ul><p>With time, these progress to:</p><ul><li>Confusion</li><li>Racing heart</li><li>Organ failure</li></ul><p>Dehydration can become fatal quickly, especially in hot climates, says Ali. </p><h2>Insider's takeaway </h2><p>If you don't have access to food, your body can still survive for weeks by breaking down tissue and stored fat. The fuel released by this process lets your organs continue to function. However, there is no way for your body to replace fluids, so most people can only survive 2 to 4 days without water. </p><p>You should never severely limit food or water as a way to lose weight. Not only can it be unsafe, but it can also be counteractive, Ali says. If you're taking in less than 800 to 1,000 calories per day, your metabolism may slow, meaning you burn fewer calories thereby making weight loss harder, not easier. </p><p>Moreover, "you'll feel more tired and run down," Ali says. Therefore, stick to a diverse diet of primarily healthy foods like fruits, vegetables, and lean proteins if weight loss is your goal. </p><a data-type="606e246768059d076277397b">How to recognize and treat the symptoms of mild, severe, or chronic dehydration</a><a data-type="608c5dd33966fa7b0f7076f1">How to tell if your headache is due to dehydration and 4 ways to relieve the pain quickly</a><a data-type="6081b6a1c29eae77e5075ec6">Going keto can cause flu-like symptoms - here are 5 tips to avoid or treat the keto flu</a><a data-type="5f495b8a28ea7106e4464b13">How to find the right eating disorder treatment plan for you</a>

How many days a person can survive without food or water

<img src="https://static-ssl.businessinsider.com/image/5e710c55c48540503b552b36-2159/erica%20hauver%20family.jpg" alt="Erica Hauver family" /><p class="source"><span>Courtesy of Erica Hauver</span></p><p class="caption">The author, second from right, and her family.</p><ul class="summary-list"><li>With the outbreak of the coronavirus, families are facing tough decisions on how to take care of each other, especially those relatives <a href="https://www.businessinsider.com/coronavirus-death-rates-by-age-south-korea">over the age of 60 who are at a much higher risk</a>.</li><li>Erica Hauver is the founder &amp; CEO of Cook Keto, and an expert on Keto Nutrition Therapy and chronic disease reversal.</li><li>Last week, Hauver drove to her elderly parents' home in Maryland to bring them supplies, and have a hard conversation about the dangers of COVID-19 and the necessary precautions they needed to be taking, but weren't.</li><li>On Twitter, Hauver documented the conversation with her parents - with her permission, we've shared her Tweets.</li><li>While social isolation may be important to curb the spread of the disease, Hauver notes that "avoidance is not an act of love," and that we should still be providing care for people most at risk.</li><li><a href="https://www.businessinsider.com/?hprecirc-bullet">Visit Business Insider's homepage for more stories</a>.</li></ul><p>As I drove to my parents' home north of Baltimore on March 13 - with a trunk full of disinfectant, hand sanitizer, a thermometer, and nutritious meals for their freezer - I couldn't stop thinking about how our definition of "acts of love" needs to change during this crisis.</p><p>I pulled into their driveway, sanitized my hands, and took the supplies as far as their back door. Their faces fell when I told them I wasn't coming in. I suggested we sit on the back deck, my chair a good distance from theirs. I told them we needed to talk about the pandemic.</p><p>I asked them what they were doing to protect themselves. "Everything we can." When I probed what that meant, it was clear they were not implementing most of the basic steps, let alone exercising the vigilance required for those in their 70s and 80s.</p><img src="https://static-ssl.businessinsider.com/image/5e710c70c48540748e583134-427/ericahauverportrait075revscreen.jpg" alt="Erica_Hauver_portrait_075_rev_screen" /><p class="source"><span>Courtesy of Erica Hauver</span></p><p class="caption">Erica Hauver.</p><p>My mom was aware of the recommendations about basic coronavirus precautions, but was discounting their importance. Weeks of messaging about politically motivated overreaction &amp; comparisons of COVID-19 to the flu had become entrenched in their social circles.</p><p>My father does not watch the news or own a single screen other than their TV. He is a sports fanatic though. The announcements from the NCAA, NBA, MLB to cancel or postpone the remainder of their sports seasons shocked and worried him. He asked, "How bad is this?"</p><p>My internal GPS kicked in. Education was my top job today. But they were starting from different places. If my mom does not embrace the changes they need to make, they won't happen, so we started with the "not much worse than the flu" myth.</p><p>Graphs are super helpful for these COVID-19 conversations. My dad nudged my mom, "They've never shut down the entire sports industry for the flu."</p><p>Sports &amp; school announcements raised the obvious question: Why is there such a gap between the relatively low number of cases/deaths versus these extraordinary public health measures? We discussed this graph.</p><p>Then I explained why we were having our conversation outside and at quite a distance from one another. "We have no idea in America how many people are actually infected, and therefore infectious." No blame, just fact.</p><p>My dad asked how long the extreme measures would last. I explained how the runaway spread of coronavirus had overwhelmed Italy and China's healthcare systems, which is why everyone is now focused on taking preventative steps.</p><p>The "flatten the curve" concept has circulated widely for weeks in some media circles, but it is important to recognize that most people have not seen it or had it explained to them. It is a powerful tool for visualizing the cost and benefit of the sacrifices we are all making.</p><p>My dad asked about treatment. I described the spectrum of  COVID-19 clinical experiences and then opened up the most difficult, but important, part of our conversation - their personal risk profiles by age and underlying health conditions.</p><p>This conversation was somber and did the job. My dad said, "I guess the dinner we are hosting tomorrow night will be our last for a while."</p><p>My parents were finally ready to discuss the practical changes they need to make to reduce their risk of exposure. The helpful information recently posted on the CDC website had not yet made it into their orbit.</p><p>But I knew that information was unlikely to make a big impression, so we sat a while longer, running through practical scenarios, agreeing what new habits they need to form. The difference between a conversation and a website might be the difference between life and death.</p><p>As they accepted this new reality, different worries emerged - about their quality of life and fear of isolation. Their family, friends, and church community are the sources of so much meaning in their lives. There are so many ways to solve these problems, together.</p><p>This was all reassuring, but I could feel the big question hanging in the air. "What will happen if we get sick?"</p><p>I shared what symptoms to look for and the importance of contacting me at the very first sign of trouble so that we can make fast decisions together. This was hard for them to accept. They are used to being self-sufficient.</p><p>Then they began to worry about infecting us if we step in to help them. I took them back to this graph and pointed to the bars where my husband, children, and I fall. Relief flooded my dad's face. He said "thank you" - closer to tears than I have ever seen him.</p><p>My family is fortunate to be physically close to my parents. But the Atlantic Ocean separates us from my in-laws. Both scenarios require similar honest, loving conversations, even if the scenario planning looks very different. Avoidance is not an act of love. We all need to give, and be willing to receive, a lot more love in the time of coronavirus.</p><p><em>Erica Hauver is an expert on Keto Nutrition Therapy and chronic disease reversal. She is the founder &amp; CEO of Cook Keto. Connect with her on <a href="https://twitter.com/EricaHauver">Twitter</a>.</em></p><blockquote class="twitter-tweet" lang="en"><p>6/ My internal GPS kicked in. Education was my top job today. But they were starting from different places. If my mom does not embrace the changes they need to make, they won't happen, so we started with the "not much worse than the flu" myth. <a href="https://t.co/eGzOUaugEH">pic.twitter.com/eGzOUaugEH</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959131031191568?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>8/ Sports &amp; school announcements raised the obvious question: <br /><br />Why is there such a gap between the relatively low number of cases/deaths vs these extraordinary public health measures? <br /><br />We discussed this graph. <a href="https://t.co/sLyBPIPJi9">pic.twitter.com/sLyBPIPJi9</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959134877331456?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>9/ Then I explained why we were having our conversation outside and at quite a distance from one another. <br /><br />"We have no idea in America how many people are actually infected, and therefore infectious." <br /><br />No blame, just a fact. <a href="https://t.co/ETqqXRHpnS">pic.twitter.com/ETqqXRHpnS</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959137163292674?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>10/ My dad asked how long the extreme measures would last. I explained how runaway spread of <a href="https://twitter.com/hashtag/coronavirus?src=hash&amp;ref_src=twsrc%5Etfw">#coronavirus</a> had overwhelmed Italy &amp; China's healthcare systems, which is why everyone is now focused on this. <a href="https://t.co/ntjWslqa24">pic.twitter.com/ntjWslqa24</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959140908732419?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>12/ My dad asked about treatment. I described the spectrum of <a href="https://twitter.com/hashtag/COVID19?src=hash&amp;ref_src=twsrc%5Etfw">#COVID19</a> clinical experiences and then opened up the most difficult, but important, part of our conversation -- their personal risk profiles by age and underlying health conditions. <a href="https://t.co/NauPHgw4fH">pic.twitter.com/NauPHgw4fH</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959144859840512?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>13/ This conversation was somber and did the job. My dad said, "I guess the dinner we are hosting tomorrow night will be our last for a while." <a href="https://t.co/v97Eox8Vlb">pic.twitter.com/v97Eox8Vlb</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959146973700097?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>14/ My parents were finally ready to discuss the practical changes they need to make to reduce their risk of exposure. The helpful information recently posted on the CDC website had not yet made it into their orbit. <br /><br />I sent this afterward. <a href="https://t.co/ABSsycRMzP">https://t.co/ABSsycRMzP</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959149947510785?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>18/ I shared what symptoms to look for and the importance of contacting me at the very first sign of trouble so that we can make fast decisions together. This was hard for them to accept. They are used to being self-sufficient. <a href="https://t.co/VIOlPzbOZT">pic.twitter.com/VIOlPzbOZT</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959156176060417?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote><blockquote class="twitter-tweet" lang="en"><p>19/ Then they worried about infecting us if we step in to help them. I took them back to this graph and pointed the bars where my husband, children, and I fall. Relief flooded my dad's face. He said "thank you" - closer to tears than I have ever seen him. <a href="https://t.co/YXBgv3lheU">pic.twitter.com/YXBgv3lheU</a></p>- Erica Hauver  (@EricaHauver) <a href="https://twitter.com/mims/statuses/1238959158189228039?ref_src=twsrc%5Etfw">March 14, 2020</a></blockquote>            <h3>NOW WATCH: <a href="https://www.businessinsider.com/coronavirus-anxiety-therapy-advice-self-care-2020-3">Why you shouldn't judge yourself for having coronavirus anxiety, according to a therapist</a></h3>                    <iframe class="bijwplayerclass" src="https://content.jwplatform.com/players/xRGFIYgf-CEZHWCBG.html" width="100%" height="100%" frameborder="0" scrolling="auto" style="margin:0px;"></iframe>            

Here's the conversation I had to get through to my older family members about coronavirus - and why it's important to redefine 'acts of love' during a pandemic

<ul class="summary-list"><li>I spent a month doing carb cycling, alternating between high-carb and low-carb days to match my workouts. </li><li>There were side effects like brain fog and fatigue for the first two weeks, then I felt more focused and more energized than ever before. </li><li>Overall, I still cycle my carbs, but I find low carb days to be too restrictive for my lifestyle. </li></ul><p><a href="https://www.insider.com/what-is-carb-cycling">Carb cycling</a>, or alternating between high and low carb periods, is a growing trend among athletes who want the metabolic benefits of popular low-carb diets, without sacrificing energy or performance during heavy exercise. </p><p>I'm a big <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> nerd, so I decided to try the trend for myself to see if it would boost my workouts. </p><p>While carb cycling did give me more focus and energy, it took a few weeks to adjust, with a lot of initial side effects like brain fog and fatigue.</p><p>I also had to cut out healthy foods I enjoy.</p><p>100 grams of carbohydrates may seem like a lot, but it adds up quickly. An apple - my favorite afternoon snack - weighs in at around 30 grams of carbs, almost a third of my daily carb budget. And foods like yogurt, almonds and protein shakes are <a href="https://www.insider.com/surprising-sources-of-carbs-processed-meat-and-protein-shakes-sauces-2021-2#nuts-5">surprising sources of carbs, too</a>. </p><p>Overall, I wanted more freedom to eat carbs for my intense exercise schedule - but I did learn how to be smarter about fueling my workouts. </p><h2><strong>Carb cycling is about timing the majority of carbs you eat to coincide with exercise</strong></h2><p>The basic principle of carb cycling is to coordinate your carb consumption with exercise, so that the majority of carbs you eat are either before or after a workout. On less active days, you also eat fewer carbs. </p><p>On high-carb days, I aimed to get about 50% of my daily calories from carbohydrates (about 250 grams of total carbs a day), 25% from protein, and 25% from fat. I'd have a small snack, like some fruit, after work and then exercise for one to two hours, immediately followed by a higher-carb protein shake. Dinner would be about an hour after working out. It often included <a href="https://www.insider.com/healthy-diet-75-percent-carbs-by-volume-according-to-doctor-2021-3">carb sources</a> like veggies, potatoes, beans, quinoa, or rice along with <a href="https://www.insider.com/5-tips-for-eating-protein-for-weight-loss-muscle-gain-2021-2">plenty of protein</a>.  </p><div type="image" title="Lomo saltado" height="2268" width="3023" msid="82205354" hostid="261"></div><p>In comparison, on low-carb days the goal was 20% of my daily calories from carbs (about 100 grams of total carbs a day), 30% from protein and 50% from fat.</p><p>On these days, I might have a low carb protein shake or plain, full-fat yogurt for breakfast, scrambled eggs with cheese for lunch, and some combination of protein (tofu, fish, or meat) and leafy greens for dinner.</p><div type="image" title="low carb salmon dinner" height="2274" width="3024" msid="82205358" hostid="261"></div><p>I followed a pattern of two or three low-carb days in a row, followed by one high-carb day. I also matched my high-carb days to when I had planned more intense workouts. I usually do a combination of <a href="https://www.insider.com/why-more-women-should-lift-weights-brooke-ence-2021-4">weight lifting</a>, calisthenics, and running throughout the week, so I saved the carb-loading for days that I was lifting heavier or had a higher volume of strength training work.</p><p>I typically work out five to six days a week, so my workouts coincided with my low-carb days, too. </p><h2><strong>Starting a carb cycling routine had side effects like brain fog and fatigue</strong></h2><p>It took about two weeks for me to adjust to a low-carb routine, during which I frequently felt groggy and low-energy. These <a href="https://www.insider.com/signs-you-shouldnt-do-keto-low-carb-diet-2021-3">side effects</a> were most intense after two or more consecutive low-carb days, particularly if I was also working out. </p><p>Waking up in the morning often felt difficult. While it usually takes me a little time and a cup of coffee to start my day, I found myself wanting to go back to bed for several hours after starting work.</p><p>As I worked, I often suffered from brain fog and struggled to concentrate. I wasn't specifically hungry or craving carbs, but I definitely felt less focused. </p><p>I also had a persistent feeling of dry mouth and thirst, despite drinking plenty of water (and also electrolytes), which was unpleasant and distracting. At this point, I suspect my parched mouth was due to dehydration from lack of carbs. Water is the "hydrate" part of carbohydrate, and as<strong> </strong>your body runs out of stored carbs, it flushes water out, too.</p><div type="image" title="low carb meal -tacos" height="2274" width="3024" msid="82206018" hostid="261"></div><h2>The first few weeks of carb cycling made workouts more difficult </h2><p>Working out on low-carb days also felt like a chore for me, particularly cardio. </p><p>In the middle of week two, I found myself exhausted after going for a light routine two-mile run. After my run, I felt light-headed and dazed. I had to rehydrate and have a snack before moving on to the second part of my workout.</p><p>These are common symptoms that the body is adapting to burn fat for fuel instead of carbs, sometimes known as the "<a href="https://www.insider.com/what-is-the-keto-flu">keto flu</a>." Most people experience them for a week or less - I may have taken longer to fully adjust since I was still including higher-carb days in my routine. </p><h2><strong>After I adjusted to the routine, low-carb eating dramatically reduced my appetite and increased my focus</strong></h2><p>Starting around week three of carb cycling, I noticed some of the brain fog began to lift. I felt a bit more energized in the morning and felt much more able to concentrate on work and other activities. </p><p>Most noticeably, I stopped feeling hungry during the day. I usually have a small breakfast around 10 am to hold me over until lunch at 1 or 2 pm. Suddenly, I wasn't thinking about food, and sometimes I wouldn't remember to eat anything until noon - and wasn't hungry after that for hours. </p><p>This was inconvenient for me, since I wasn't intentionally trying to cut calories, and I wanted to make sure I was eating enough. It did help me understand, though, why people sometimes find low-carb or <a href="https://www.insider.com/what-is-keto-diet">keto to be effective for weight loss</a>. </p><p>There's some <a href="https://pubmed.ncbi.nlm.nih.gov/25402637/">research</a> suggesting low carb diets reduce hunger by changing the levels of certain hormones related to appetite, which may have been happening for me. </p><div type="image" title="low carb meals" height="2274" width="3024" msid="82206020" hostid="261"></div><h2><strong>I also had more energy when I did eat carbs and better recovery after workouts</strong></h2><p>When I did eat carbs on this plan, I felt like their impact was more immediate and noticeable, giving me a boost of energy before workouts. This could have been a placebo effect, or because I was just excited to eat foods I enjoyed. And truth be told, I always look forward to exercising anyway.</p><p>What may have been happening to me internally, according to research, is that my pre- and post-workout carbs were <a href="https://www.insider.com/what-is-carb-cycling">keeping my muscles stocked up on glycogen</a>, a carb-based form of energy needed to use and repair muscle during and after exercise. </p><p>Another significant improvement was my post-workout recovery. I often exercise intensely enough to feel tired the next day, but not too sore. While carb cycling, I felt even less fatigue than usual - even after a hard workout. That allowed me to keep training hard, since I felt like my body was recovering well. </p><h2>I prefer a <a href="https://www.insider.com/diet-eat-get-fit-time-summer-nutrition-experts-weigh-advice-2021-4">more moderate approach</a> to carbs, but I'm more mindful now when I eat them</h2><p>Ultimately, I went back to eating more carbs after a month because I was cutting out too many healthy foods I like.  I also work out too often to benefit from multiple low-carb days a week. It might make more sense for people who spend two to three days a week in the gym, or tend to have shorter, low-impact workouts. </p><p>I want to adjust my <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> to support my exercise routine, not the other way around, so I'm not sticking to a strict carb-cycling routine. However, I've definitely continued to time my carbs to coincide with my workouts, and I feel like the energy and recovery benefits have stuck around. </p>

I tried carb cycling for a month. The first 2 weeks sucked, but then my focus and performance dramatically improved.

What is diabetes? A comprehensive guide to lower blood sugar and manage the condition

<ul class="summary-list"><li>When cutting <keyword id="31653" type="ORGANIZATION" weightage="60" keywordseo="sugar">sugar</keyword> from your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> focus on cutting out added sugars but keeping natural sugars.</li><li>Avoid artificial sweeteners because they can make you crave more sugar.</li><li>Withdrawal cravings and symptoms will likely last a week, or so.</li><li>This article was reviewed by <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> and wellness expert with a private practice based in New York City.</li></ul><p>According to <a href="https://health.gov/dietaryguidelines/2015/resources/DGA_Cut-Down-On-Added-Sugars.pdf">The Office of Disease Prevention and Health Promotion</a> (ODPHP), Americans consume what equates to about 17 teaspoons of sugar a day, which exceeds the max recommended amount of 12 teaspoons or about 200 to 250 calories worth.</p><p>Cutting sugar out of your diet isn't just beneficial for losing weight, it's also important for long-term personal <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>. </p><p>For a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577881/">2017 study</a> in BMJ Open, researchers estimated that if, starting in 2015, Americans reduced added sugars in their diet by 20% and stuck with it, then by 2035 — for every 100,000 people — about 20 fewer people would have type 2 diabetes and 10 fewer people would have coronary heart disease. Not to mention the estimated $10.3 billion in medical costs the country would save.</p><p>So, if you're inspired to cut down on your sugar consumption, here are some tips.</p><h2><strong>What type of sugar to cut and keep</strong></h2><p>Before you start cutting every sweet treat under the sun, consider this: not all sugar is created equal. </p><p>There are natural sugars — like fructose in many fruits and lactose in dairy products — that you should still consume in moderation because they come with additional vitamins and minerals your body needs to function.</p><p>Then there are added sugars that you can often find added to certain foods and drinks like pre-packaged bread, ketchup, and soda, to name a few. These added sugars provide your body with no real nutrition. And, when consumed in excess with processed foods, have been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787353/">linked to</a> obesity, hypertension, and metabolic syndrome.</p><p>"The refined sugars, or things that you see on any food label that says sugar or sucrose, brown rice syrup, maple syrup, agave – it's all sugar," says Despina Hyde Gandhi, registered dietician and diabetes educator at the <a href="https://nyulangone.org/locations/weight-management-program">Weight Management Program at NYU Langone Health</a>. "Those are all the things that we want to try to avoid."</p><p>The first step to cutting added sugar out of your diet is being aware of the different foods that contain it. That means always reading the labels. According to <a href="https://sugarscience.ucsf.edu/hidden-in-plain-sight/#.Xh5RnhdKjVo">Sugar Science by the University of California, San Francisco</a>, added sugars can come in a variety of forms. Here are some to look out for on food labels:</p><ul><li>Cane juice</li><li>Corn syrup</li><li>Dextrose</li><li>Maple Syrup</li><li>Molasses</li><li>Rice syrup</li><li>Saccharose</li><li>Sucrose</li><li>Fruit juice concentrate</li><li>Date syrup</li></ul><h2><strong>How to cut added sugar out of your diet</strong></h2><p>There are various things you can do to lower your sugar intake and get on the path to cutting unhealthy sugars out altogether:</p><ul><li><strong>Assess what you eat on a daily basis. </strong>Take a look at what you normally eat. Read the labels and check for the ingredients mentioned above. You might be very surprised at just how much sugar is in certain items, or surprised to find sugar in the ingredient list at all in something you didn't think was necessarily sweet. </li><li><strong>Start with small changes.</strong> Don't try to quit sugar cold turkey. This might make sugar <a href="https://www.insider.com/what-happens-when-you-stop-eating-sugar-2019-2">cravings and withdrawals</a> worse. Starting small will make it easier for you to stick with the changes you're making and form new habits. </li><li><strong>Don't spring for artificial sweeteners. </strong>Sugar-free doesn't always mean healthy. Many sugar-free snacks or beverages are sweetened with artificial sweeteners like aspartame or stevia extracts, which aren't necessarily good for you. In fact, switching to these chemically sweetened drinks can backfire on you. "Because our brain tastes sweet and perceives the sweet taste when we're having artificial sweetener metabolically, our body acts like we're metabolizing sugar, so you may crave more sweets if you have that," says Gandhi. </li><li><strong>Give yourself a "budget". </strong>Gandhi says she often gives patients a "sugar budget" so they can know exactly how much sugar they should be consuming. "I might say, you can have a hundred calories of sugar per day to get started, and that may be enough to let them have a square of dark chocolate or one small cookie," says Gandhi. Once you've gotten the hang of that, you can even move on to work with a smaller sugar budget.</li><li><strong>Use behavioral strategies. </strong>Create new habits that'll deflect you from eating sugary foods. For example, if you're prone to snacking on sweets at night, Gandhi recommends brushing your teeth and flossing after dinner, turning the lights in the kitchen off, anything that helps derail "the path to the pantry."</li><li><strong>Find your new favorite substitutes.</strong> There's plenty of food and drinks that are delicious and <em>not </em>loaded with added sugar. You might try trading your sweet drinks for flavored herbal teas, and your usual dessert for some fruit salad. Play around and try new options until you find what you like the most – something you'll be happy to eat. </li></ul><h2><strong>Withdrawals and cravings will last for around a week</strong></h2><p>If you normally consume a lot of sugar and are cutting down, you'll likely experience cravings and even withdrawal symptoms. "You really can get a lot of pleasure from sugar. When cutting it out, you can hear people say they have 'the carb flu' or just feeling really lousy," says Gandhi. <a href="https://www.healthline.com/health/sugar-detox-symptoms">Withdrawal symptoms may only last a couple of days</a> for some, but it's possible to last up to a couple of weeks.  </p><p>Finding a healthy replacement is very helpful for fighting through these cravings, so you're not just cutting something out of your diet, you're substituting it with something new. For example, if soda is one of your main vices, you can try having a seltzer instead when the craving hits you.</p><h1>Related stories about <a href="https://www.insider.com/category/diet">diet and nutrition</a>:</h1><ul><li><strong><a href="https://www.insider.com/how-to-get-protein-as-a-vegan">How to get protein as a vegan from fresh, whole foods</a></strong></li><li><strong><a href="https://www.insider.com/why-am-i-not-losing-weight-on-keto">Why you may not be losing weight on the keto diet</a></strong></li><li><strong><a href="https://www.insider.com/what-is-resistant-starch">What is resistant starch and why it's healthier than simple starch</a></strong></li><li><strong><a href="https://www.insider.com/what-are-carbs">What the different types of carbs are and how they can affect your health</a></strong></li><li><strong><a href="https://www.insider.com/what-is-paleo-diet">What is the Paleo diet and whether it helps you lose weight</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li></ul>

Eat less sugar: Sneaky ways labels hide added sugar in your food and how to eliminate it from your diet

<ul class="summary-list"><li>The primary cause of <keyword id="15532" type="PERSON" weightage="60" keywordseo="Vitamin-D">vitamin D</keyword> deficiency is lack of sunlight exposure.</li><li>Vitamin D helps keep your immune system strong, so a deficiency could be the reason for frequent colds or the flu.</li><li>You can get more vitamin D by spending at least 5 to 10 minutes outside 3 times a week without sunscreen. </li><li>This article <strong><a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a></strong> by <a href="https://www.instagram.com/confessionofadietitian/?hl=en" target="_blank" rel="noopener">Melissa Rifkin</a>, MS, RD, CDN, owner of <a href="https://melissarifkinnutrition.com/" target="_blank" rel="noopener">Melissa Rifkin Nutrition</a> LLC. </li></ul><p><a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">Vitamin D</a> is an essential vitamin that helps your body absorb calcium — one of the main building blocks of bones. It also plays a role in nerve and muscle <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> as well as boosting your immune system. </p><p>Your body produces vitamin D naturally when it's exposed to sunlight, which is why vitamin D is sometimes nicknamed the "sunshine vitamin." Few foods contain vitamin D, making sunlight the main source for most people worldwide. </p><p>But when sunlight isn't regularly available, like during winter months or at higher latitudes, vitamin D deficiency can strike. In fact, an estimated <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075634/" target="_blank" rel="noopener">40% of US adults</a> don't get enough of the sunshine vitamin. This article can help you determine if you have a vitamin D deficiency and how to treat it.</p><h2>Symptoms of vitamin D deficiency</h2><p>Common symptoms of vitamin D deficiency include: </p><ul><li>Back pain </li><li>Bone pain </li><li>Muscle weakness</li><li>Frequent <a href="https://www.sciencedaily.com/releases/2017/02/170216110002.htm" target="_blank" rel="noopener">colds or respiratory infections</a></li><li><a href="https://link.springer.com/article/10.3275/8898" target="_blank" rel="noopener">Fatigue</a> </li></ul><p>Severe deficiency can cause osteomalacia and osteoporosis, conditions where bones become less dense and more likely to fracture or break, says <a href="https://www.kellyschoice.org/about/our-team/" target="_blank" rel="noopener">Kelly Springer</a>, a registered dietitian.</p><p>Springer also notes that <a href="https://www.insider.com/vitamin-d-depression" target="_blank" rel="noopener">vitamin D has links to depression</a>, but adds that there is still more research needed before doctors recommend vitamin D supplements to treat depression.</p><h2>Causes of vitamin D deficiency</h2><p>You can become vitamin D deficient for several reasons:</p><ul><li>Lack of <a href="https://www.insider.com/benefits-of-sunlight#:~:text=Sunlight%20increases%20vitamin%20D%20production,makes%20bones%20strong%20and%20rigid." target="_blank" rel="noopener">sunlight</a> exposure as the body naturally produces vitamin D when exposed to the <keyword id="24879" type="CITY" weightage="60" keywordseo="Sun">sun</keyword>.</li><li>Not eating enough <a href="https://www.insider.com/what-foods-have-vitamin-d" target="_blank" rel="noopener">vitamin D-rich foods</a></li><li>Being unable to absorb or metabolize vitamin D due to a medical condition like <a href="https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency#:~:text=What%20causes%20vitamin%20D%20deficiency,enough%20vitamin%20D%20through%20supplements." target="_blank" rel="noopener">celiac disease, Crohn's disease, and cystic fibrosis</a>.</li></ul><h2>Risk factors</h2><p>Research has shown that some people are at a higher risk of developing a vitamin D deficiency than others. Some risk factors to becoming deficient are: </p><h3>Skin tone </h3><p>People with darker skin tones are more likely to be at risk of a vitamin D deficiency because they contain more of a pigment called melanin, which reduces the skin's ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671032/" target="_blank" rel="noopener">absorb UV radiation</a> from the sun. While this better <a href="https://www.insider.com/can-dark-skinned-people-get-sunburn" target="_blank" rel="noopener">protects darker-skinned people from sunburns,</a> it also means they don't produce as much vitamin D when exposed to the sun.</p><p>Conversely, light-skin people, especially those with a family history of skin cancer, may actively choose to avoid the sun to protect their skin from damage. Without enough sun exposure, they too are at risk of a vitamin D deficiency.</p><h3>Age </h3><p>Aging adults are at greater risk of vitamin D deficiency for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3501367/" target="_blank" rel="noopener">several reasons</a>: </p><ul><li>The skin doesn't produce as much vitamin D when exposed to sunlight</li><li>More time spend indoors leads to less vitamin D from sunlight</li><li>Lack of appetite leads to less vitamin D from food sources</li><li>The body has a harder time absorbing vitamin D</li></ul><p>Infants who are fed breast milk are also at a greater risk as breast milk does not provide adequate amounts of vitamin D. Therefore, infants who are breastfed or partially breastfed <a href="https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-d.html" target="_blank" rel="noopener">should also be given a daily supplement of 400 IU of vitamin D</a>. </p><p>While rare, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1523417/" target="_blank" rel="noopener">severe vitamin D deficiency can lead to rickets</a>, a condition that causes delayed growth, muscle weakness, and skeletal deformities in children and infants.</p><h3>Dietary restrictions </h3><p>Very small amounts of vitamin D can be found in plants, making those who follow <a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">vegan or vegetarian diets</a> more likely to be deficient. </p><p>Lactose intolerance and <a href="https://www.insider.com/what-is-a-gluten-free-diet" target="_blank" rel="noopener">gluten-free diets</a> have also been linked to lower levels of vitamin D. This is because <a href="https://gluten.org/2019/10/17/nutrient-deficiencies/" target="_blank" rel="noopener">very few non-dairy and gluten-free</a> products have been fortified with vitamin D. </p><h3>Obesity</h3><p>People who are obese are <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-d/" target="_blank" rel="noopener">more likely to have low vitamin D</a> levels because it is a fat-soluble vitamin, meaning it gathers in excess fat tissue. This makes it harder for the body to use it. </p><p><a href="https://www.insider.com/what-is-bariatric-surgery" target="_blank" rel="noopener">Weight loss surgery</a> also increases one's chances of becoming deficient because it alters the digestive tract, making it more difficult for the body to absorb and synthesize nutrients.</p><h3>Medical conditions</h3><p>People with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4077052/" target="_blank" rel="noopener">Crohn's disease</a>, celiac disease, kidney or liver problems, or <a href="https://pubmed.ncbi.nlm.nih.gov/26365559/" target="_blank" rel="noopener">cystic fibrosi</a>s struggle to absorb nutrients including vitamin D. </p><h3>Geographical factors</h3><p>People living in the Northern Hemisphere may not get enough vitamin D from sunlight in the winter. Those who stay indoors due to their job may also not get adequate sun exposure.</p><h2>How much vitamin D do I need?</h2><p>The average adult needs around <a href="https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-how-much-vitamin-d-do-i-need/" target="_blank" rel="noopener">600 international units (IU)</a> of vitamin D a day. For reference, a serving of salmon contains roughly <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698592/" target="_blank" rel="noopener">400 IU</a>.</p><p>The recommended dosage is different across age groups. The chart below shows the daily intake needed to maintain bone health:</p><div type="image" title="Vitamin D charts 05" height="2738" width="5001" msid="78371867" hostid="261"></div><h2>How to treat Vitamin D deficiency</h2><p>You can up your vitamin D intake in three ways: </p><ol><li>Getting more exposure to sunlight</li><li>Through your diet</li><li>Through nutritional supplements</li></ol><p>Unlike other nutrients, vitamin D is produced by the body naturally when the skin is exposed to the ultraviolet rays from the sun. Depending on where you call home, you should try to get at least <a href="https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-getting-enough-vitamin-d/" target="_blank" rel="noopener">15 minutes</a> of sunlight between peak intensity hours from 10 a.m. and 3 p.m., three times a week, in order to get enough vitamin D. </p><p>In addition to sunlight, you can obtain vitamin D <a href="https://www.insider.com/what-foods-have-vitamin-d" target="_blank" rel="noopener">through foods</a> like salmon, mushrooms, and eggs. But because there are relatively few foods that contain adequate amounts of vitamin D, some everyday staple items like milk and cereal are <a href="http://web1.sph.emory.edu/users/hpacho2/PartnershipsMaize/Bishai_2002.pdf" target="_blank" rel="noopener">fortified with vitamin D</a>. </p> <p> Vitamin D supplements are another way to ensure you're getting your daily dose. Supplements can be advantageous for all healthy adults, but especially for those who struggle to get adequate amounts via dietary intake or exposure to sunlight due to skin sensitivity.</p><p><a href="https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-how-much-vitamin-d-do-i-need/" target="_blank" rel="noopener">Mayo Clinic</a> says that most adults can safely take 1,000 to 2,000 IU per day from supplements. </p><p>You can also boost your vitamin D using a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846322/" target="_blank" rel="noopener">UV lamp</a>, much like the type used for <a href="https://www.insider.com/are-tanning-beds-safe" target="_blank" rel="noopener">indoor tanning</a>. This is particularly helpful for people with certain medical conditions, like <a href="https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency" target="_blank" rel="noopener">kidney or liver diseases</a>, who can't absorb vitamin D from supplements.</p><h2>Takeaways </h2><p>Even though the human body is able to produce vitamin D through exposure to sunlight, up to 40% of Americans are still deficient in this crucial vitamin. Symptoms of vitamin D deficiency include back pain, bone pain, and muscle weakness. </p><p>If you think you have a vitamin D deficiency talk to your doctor. They may suggest getting more sunlight, eating more foods with vitamin D, or taking a supplement.</p><h2>Related stories from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/how-to-get-protein-as-a-vegan">How to get protein as a vegan from fresh, whole foods</a></strong></li><li><strong><a href="https://www.insider.com/why-am-i-not-losing-weight-on-keto">Why you may not be losing weight on the keto diet</a></strong></li><li><strong><a href="https://www.insider.com/what-is-resistant-starch">What is resistant starch and why it's healthier than simple starch</a></strong></li><li><strong><a href="https://www.insider.com/what-are-carbs">What the different types of carbs are and how they can affect your health</a></strong></li><li><strong><a href="https://www.insider.com/what-is-paleo-diet">What is the Paleo diet and whether it helps you lose weight</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li></ul>

What is vitamin D deficiency? How less sun can make you vulnerable to infection

<ul class="summary-list"><li>In the US, individuals must meet certain age, weight, and <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> eligibility criteria in order to make a <keyword id="34872" type="PERSON" weightage="60" keywordseo="blood-donation">blood donation</keyword>. </li><li>For the best experience, plan to get a good night's sleep, stay hydrated, and eat a hearty meal prior to donating <keyword id="47073" type="COMPANY" weightage="60" keywordseo="Blood">blood</keyword>.</li><li>You can still donate blood even if you don't know your blood type.</li><li>Depending on your blood type and situation, you may want to consider donating individual blood components — it takes more time than donating whole blood, but it can potentially help more people.</li></ul><p>If you meet certain eligibility criteria and want to make a difference in your community, blood donation is <a href="https://www.who.int/features/qa/61/en/">a great way to do so,</a> according to the World Health Organization.</p><p>Donating <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/types-of-blood-donations/blood-components.html">whole blood</a> (blood that hasn't had any components like plasma or platelets removed) can save up to three lives per donation, Alexander Sigua of blood service provider Vitalant told Insider. And new donations are always needed seeing as an individual in the US needs a blood transfusion every <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/how-blood-donations-help/blood-needs-blood-supply.html">two seconds on average,</a> according to the American Red Cross.</p><p>Donating blood might seem intimidating or confusing at first, but learning more about the process could help ease some of your worries.</p><p>Here are some things you should know before donating blood. </p><h2>In the US, there are minimum age and weight requirements you must meet in order to potentially donate blood</h2><p>Jessa Merrill, a spokesperson for the American Red Cross, told Insider that eligible donors <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements/eligibility-criteria-alphabetical.html">must be at least 17 years of age</a> to donate blood, but you can never be too old to donate provided that you meet all other eligibility criteria. In states with certain laws, 16-year-olds can donate if they have consent <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements/eligibility-criteria-alphabetical.html">from a parent or guardian. </a></p><p>According to the American Red Cross, eligible donors must also weigh at least 110 pounds. Notably, there are additional height and weight requirements for donors <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements/eligibility-criteria-alphabetical.html">under the age of 18.</a></p><p>In addition, a valid, government-issued form of identification is required for donors of all ages. </p><h2>You'll also need to answer some questions and undergo some quick tests in order to see if you might be an eligible donor</h2><p><div type="image" title="donating blood vials" height="1994" width="2659" msid="76285693" hostid="261"></div></p><p>No matter who you are or how frequently you donate, you can expect to answer <a href="https://www.fda.gov/BiologicsBloodVaccines/BloodBloodProducts/QuestionsaboutBlood/DonatingBlood/default.htm">a list of blood safety-related questions established by the US Food and Drug Administration</a> each time you try to donate blood.</p><p>And, as of 2018, you'll also likely need to answer an additional series of questions regarding if you have recently traveled to areas affected by the Zika virus, as per <a href="https://www.cdc.gov/zika/transmission/blood-transfusion.html">the Centers for Disease Control.</a> </p><p>In addition, your hemoglobin will also be tested — usually via a small, sterile finger prick. According to BioBridge Global, this helps the centers to check <a href="https://biobridgeglobal.org/news/why-do-you-do-finger-stick-test-when-i-give-blood">your iron levels</a> since iron plays a crucial role in helping your body replenish your red blood cells post-donation.</p><p>If your iron levels are too low, you may be temporarily unable to donate blood until your iron levels are higher. Typically, you can boost your iron levels in a few ways, like <a href="https://www.webmd.com/diet/iron-rich-foods">by consuming iron-rich foods</a>.</p><p>Like a visit to the doctor's office, your weight and blood pressure at the time of your donation will also be recorded. Additionally, your blood will be <a href="https://www.mskcc.org/about/get-involved/donating-blood/after-blood-donation">tested by the center</a> after you donate and you'll be informed if it is found ineligible for any reason.</p><p>As Merrill told Insider, some of the many reasons an individual can be unable to donate include if they have certain acute illnesses such as the cold or flu, have recently<a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements/eligibility-criteria-alphabetical.html"> traveled to certain countries</a> outside of the US, or are taking certain medications <a href="https://www.stjhs.org/healthcalling/2018/january/5-surprising-reasons-you-cant-donate-blood/">such as antibiotics</a>.</p><p>And if you're not feeling well or are worried you may be sick, it's best to postpone your donation appointment. </p><p>Ineligibility may be temporary or permanent depending on your individual circumstances and a blood center staffer will likely be able to answer any specific questions you may have.</p><h2>There are a lot of myths about who can and cannot give blood, but having tattoos doesn't necessarily prohibit you from donating</h2><p>Merrill said one of the most common misconceptions regarding blood donation is that individuals with tattoos cannot donate. She said this is not always the case. </p><p>"In most states, individuals may be eligible to give blood immediately after getting a tattoo as long as it was applied by a state-regulated entity using sterile needles and ink that is not reused," Merrill told Insider. This requirement is related to concerns about the <a href="https://www.cdc.gov/healthcommunication/toolstemplates/entertainmented/tips/HepatitisC.html">blood-borne hepatitis C</a> infection, which can potentially be spread through <a href="https://www.hepmag.com/article/tattoo-hcv-25887-248384741">the use of unsterile tattoo needles </a>that have been in contact with infected blood. </p><p>Currently, according to the American Red Cross, the only states that don't regulate tattoo facilities are the District of Columbia, Georgia, Idaho, Maryland, Massachusetts, Nevada, New Hampshire, New York, Pennsylvania, Utah, and Wyoming.</p><p>You can find out more about <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements/eligibility-criteria-alphabetical.html">other eligibility requirements</a> in the US via the American Red Cross Eligibility Criteria guide. Other countries and localities may have different eligibility requirements for potential blood donors, so you may want to do a bit of research about your local donation policies and guidelines before you begin the screening process. </p><h2>You don't need to know your blood type to donate, but you will typically find out what it is when you do</h2><p><div type="image" title="blood" height="1500" width="2000" msid="76285696" hostid="261"></div></p><p>Merrill told Insider that in a national survey conducted on behalf of the American Red Cross in April 2018, over <a href="https://redcrosschat.org/2019/01/03/9-things-to-know-before-you-donate-blood-in-2019/">53% of respondents</a> believed that they needed to know their blood type in order to donate — but this widespread myth isn't true. </p><p>If you don't know your blood type at the start of the process, you'll soon learn all about it because <a href="https://explorehealthcareers.org/career/allied-health-professions/phlebotomist/">phlebotomists</a> (those trained to collect blood for testing or donations) and other blood center staffers will typically tell you specific traits of your blood type and how you can best help other people with your donation.</p><p>There are <a href="https://www.redcrossblood.org/donate-blood/blood-types.html">eight common blood types</a>: A+, A-, B+, B-, O+, O-, AB+, and AB-, as well as many rarer ones.</p><p>Some blood types are routinely in higher demand than others, for example, O- is in high demand because it is typically in short supply at hospitals and it is oftentimes used for emergency transfusions, according to the American Red Cross.</p><h2>Before giving a donation, Merrill said you should plan to get a good night's rest, hydrate, and eat a healthy meal </h2><p>According to Merrill, your pre-donation meal should include foods rich in iron and <a href="https://www.insider.com/foods-high-in-vitamin-c-2019-1">vitamin C, which includes foods such as red meat, fish, poultry, beans, spinach, iron-fortified cereals, or raisins</a>.</p><p>According to the National Institutes of Health, vitamin C can help your body absorb iron and iron will help your body to replenish your red blood cells <a href="https://clinicalcenter.nih.gov/blooddonor/iron.html">after you donate</a>.</p><p>Merrill also said she suggests that you wear a T-shirt or something with sleeves that are easy to roll up so that donating blood is as easy and comfortable as possible.</p><h2>There are a few different ways you can donate blood, and some people may be encouraged to donate individual blood components instead of whole blood</h2><p><div type="image" title="donating blood" height="2904" width="3872" msid="76285698" hostid="261"></div></p><p>Merrill told Insider that individuals with blood types A+, A-, B+, O+, AB+, and AB- are encouraged to consider donating platelets — the blood component which helps your body form clots to stop bleeding.</p><p>Cancer patients and those facing severe and life-threatening illnesses and injuries commonly<a href="https://www.bloodworksnw.org/donate/platelets"> rely on platelet donations.</a> One of the reasons these donations are oftentimes needed is because platelets have a relatively short shelf life of <a href="https://www.transfusionguidelines.org/transfusion-handbook/3-providing-safe-blood/3-3-blood-products">just five to seven days</a>.</p><p>A single platelet donation can yield several transfusable units whereas it takes about <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/types-of-blood-donations/platelet-donation.html">five whole blood donations</a> just to yield a single transfusable unit of platelets. </p><p>You can also complete dedicated <a href="http://www.donatingplasma.org/donation/plasma">donations of plasma</a> and red blood cells. To do so, you'll need to speak to your local blood center about specific donor guidelines and how they apply to you. According to Sigua, red blood cells typically have a shelf life of about <a href="https://well.blogs.nytimes.com/2013/03/11/the-shelf-life-of-donor-blood/">42 days</a> whereas blood plasma may be frozen for up to one year.</p><p>Donations of all of these individual blood components is done by a process called apheresis, which Sigua told Insider is a specialized process that draws your blood out, separates the component(s) to be collected, and then returns the remaining components safely back into your body.</p><p>Notably, donating individual blood components <a href="http://www.donatingplasma.org/donation/donor-faq">typically takes longer</a> than donating whole blood.</p><p>It typically takes up to <a href="http://www.donatingplasma.org/donation/donor-faq">two hours</a> to donate plasma and <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/types-of-blood-donations/platelet-donation.html">up to three hours</a> to give platelets. The entire process for donating whole blood typically takes <a href="https://thebloodconnection.org/common-questions/">less than 45 minutes. </a></p><h2>After your donation, you'll typically spend some time in a recovery area</h2><p>Since everyone can react differently to the donation process, the blood center or mobile drive will typically take you to a post-donation recovery area where you can sit down, drink beverages, and eat a snack.</p><p>This brief rest period is especially important for anyone who feels a little bit <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/common-concerns.html">dizzy or light-headed</a> post-donation. </p><p>This rest period is standard even if you become a frequent donor because sometimes your body can react differently to the process.</p><p>In the hours after donating, you'll typically be encouraged to take it easy and avoid strenuous activity for the rest of the day. Post-donation, the staffers at the center will likely also encourage you to <a href="http://www.carterbloodcare.org/what-to-do-after-you-donate/">eat a filling meal</a>, drink plenty of fluids, and get plenty of rest. </p><h2>Throughout the US there are a lot of different places that accept blood donations</h2><p>The Red Cross is one of the most well-known organizations associated with blood drives in the US — but it's important to note that there are also many smaller, regional blood centers and organizations around the country.</p><p>Many different websites allow you to <a href="http://www.hematology.org/Patients/Basics/Banking.aspx">find reputable and accredited blood banks and donation centers that are close to you.</a></p><p>For example, the America's Blood Centers website allows you to input your zip code to help you find<a href="http://www.americasblood.org/donate-blood.aspx"> your nearest donation center</a>.  And AABB (formerly known as the American Association of Blood Banks) has a blood bank locator on their website that can also help you to <a href="http://www.aabb.org/tm/donation/Pages/Blood-Bank-Locator.aspx">find a nearby donation center. </a></p><p>Many community organizations, workplaces, and religious organizations around the US frequently sponsor mobile blood drives, so keep an eye out for those opportunities as well.</p><h2>Ultimately, if you are not eligible to donate blood you can still volunteer with blood donation organizations</h2><p>If you're not eligible to donate blood but are passionate about the cause, many organizations around the US have shared a variety of ways you can still be involved. </p><p>For example, the Armed Services Blood Program <a href="https://www.militaryblood.dod.mil/Donors/how_to_help.aspx">encourages those not eligible to donate</a> to organize blood drives, encourage others to donate, or volunteer at local blood drives. And, according to The Red Cross website, those unable to donate can still help by volunteering to work at blood drives or by <a href="https://www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html">making a financial donation</a>. </p><p><strong>Read More:</strong></p><p><a href="https://www.insider.com/why-im-quitting-the-keto-diet-2019-6">I lost more than 120 pounds on the keto diet. Here's why I'm quitting it.</a></p><p><a href="https://www.insider.com/what-not-to-do-after-having-sex-2018-12">7 things you should never do right after having sex</a></p><p><a href="https://www.insider.com/experts-reveal-the-least-and-most-accurate-medical-shows-2019-12">Doctors and nurses rate 10 popular medical shows based on accuracy</a></p>

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