Wellness

Currently, sugar-free sodas are taking the place from sodas with sugar. The worry about getting fat makes us opt for less caloric drinks, but really, do sugar-free sodas get fat?

In no case should soft drinks replace water as a hydration drink for the proper functioning of our body.

Soft drinks without sugar

The risks of consuming soft drinks without sugar

Sugar-free soft drinks are soft drinks in which sugar is removed and replaced by alkaline sweeteners, such as aspartame, saccharin or cyclamate. Although sugar-free soft drinks contain no calories, the sweeteners present favor the absorption of sugar in the intestine.

In addition, they promote insulin secretion in the same way as sugary sodas. A condition that causes blood sugar levels to decrease, thereby creating a feeling of hunger.

Sweeteners also affect the intestinal flora, modifying the bacteria in the body, producing dysbiosis and glucose intolerance.

Soft drinks without sugar and weight

This relationship is increasingly studied to know if sugar-free soft drinks get fat, as it is a subject of great controversy.

The latest published study, Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis, shows an association between soda consumption and obesity.

However, we must clarify that this study does not separate the consumption of sugary sodas from those without sugar. The results show that the consumption of soft drinks, whatever they are, is higher in people with obesity.

Other studies suggest that sugar-free drinks, apart from raising the risk of obesity, may increase the chance of cardiovascular disease, but there is no clear mechanism as to why this occurs.

On the other hand, there are studies, such as this one by Plos One, that show the link between the consumption of sugar-free drinks and a greater amount of abdominal fat. According to this, they may not be effective as a measure to control weight.

Why could they get fat?

Compensation effect

Sugar-free drinks may not get fat on their own, but they are related to unhealthy lifestyle habits.

You probably think that the calories you are going to save in that soda can be introduced into another more caloric food as a replacement. That is, for example, it is useless to eat a hamburger with fries and at the same time a light drink.

They can get hungry

As we have said before, these sodas can trigger the feeling of hunger among those who consume them.

This means that our body reacts to soft drinks without sugar the same way as if they had it, but you get the sugar to the body.

Sweetness causes addiction

It has been shown that eating very sweet foods, whether or not they provide calories, frequently activates brain areas related to pleasure and reward, leading to an addiction to very intense flavors and sensations. The effects of sweet foods on the brain cause the same sensation as using a drug, so we tend to want to eat sweeter.

conclusion

If you want to lose weight, it seems logical to replace sugary sodas with sugar-free sodas. So far, it has been seen that, in moderate quantities, they are safe and do not provide calories.

However, science shows that consuming them regularly does not help weight control since they can cause us to eat more and gain more abdominal fat.

The weight gain is quite complex and can not blame one food group or products, nor sugar. The main drink must be water, both at meals and outside of them.

But what if I ever want to have a soda? What do I choose, soft drinks with sugar or without sugar? If consumed sporadically, you can opt for light refreshments, since, in small quantities, no negative effects are found.

Both muscle stretching and strengthening are techniques widely used in rehabilitation of different ailments. However, how do you know when to stretch or strengthen your muscles?  Which one offers the greatest benefits? Do you want to stretch or do you better start doing weights? Here we will explain.

Muscle stretch

Stretching is a widely used technique that, in theory, helps reduce muscle pain and increase the flexibility of a joint. However, it has been shown that doing only stretching does not produce these effects either in the short term or in stretching regimens for up to 7 consecutive months.

It is believed that the increase in flexibility is due to the increased tolerance to the sensation of stretching, not because the muscle is lengthened. However, there are people who feel very good stretching, either statically or dynamically. If you are one of those people, in general terms consider the following:

When to do muscle stretching?

• If you have a feeling of tension or compression in any joint.
• If you spend a lot of time in the same position (standing or in a chair, for example).

When to avoid stretching?

Before exercising

Stretching statically before doing any physical activity decreases the strength that the muscle is able to do, which is known as “stretching-induced strength loss.” It is not permanent, but it can decrease your performance and predispose you to injuries. It is preferable that you do muscle stretching after exercising.

If it’s the only thing you do to prevent injuries

Stretching as a unique method has not proven effective in reducing the incidence of musculoskeletal injuries. However, combined with an individualized exercise program, it can be beneficial in certain cases.

If it’s the only thing you do to treat muscle contractures

As in the previous point, doing only stretching has not proved to be an effective treatment in people with muscular contractures or mobility problems. 

In people with or without neurological conditions, evidence suggests that muscle stretching does not significantly reduce pain or improve the quality of life in the short term. These results have also been seen in studies where stretching regimens have been made up to 7 consecutive months.

Muscle strengthening

Strengthening muscles is not synonymous with going to the gym. If you lift heavy weights, but it pulls you in the back if you bend over, something you are doing wrong.  Strengthening muscles is a process that should help your body to be able to move on a daily basis.

Remember that we have bodies that are designed to move, run, carry things, etc., but that live in a sedentary society (we no longer hunt for food, for example).

So, as the movement is not part of our day to day, we must add it consciously, whether through the gym, a routine at home, small exercises throughout the day or whatever best suits our routine.

When to strengthen?

For the same reasons why you would stretch:

• If you have a feeling of tension or compression in any joint.
• If you spend a lot of time in the same position (standing or in a chair, for example).

But also for other reasons, such as:

• If you have stretched to treat your symptoms and the symptoms do not improve, or improve and then get worse.
• When you get tired when climbing stairs.
• If you are recovering from an injury.
• In case of pregnancy or postpartum period.
• If you are older.

Regardless of the reason, consult with a personal trainer or health professional with knowledge in the area, especially if:

• You are a beginner
• You are a minor.
• You are pregnant (or suspected).
• You are an adult.

When to avoid training?

After an acute traumatic event. You should not train the fractured affected limb until the bone is consolidated. After suffering a traffic accident, make sure you have a green light from the doctor and physiotherapist before exercising. 

Also, you should avoid it if you have symptoms of overtraining. These include:

• Significant decrease in sports performance, at work or in your day today.
• Excessive tiredness
• Sudden mood swings
• Difficulty concentrating
• Insomnia or little sleep.
• Loss of appetite
• Muscle aches that do not diminish.
• Abrupt changes in the menstrual cycle.

Muscle stretching or strengthening: which is better?

There are many circumstances by which to strengthen a muscle instead of stretching it. The decision will be made based on what you feel gives you more benefits at any given time.

If what worries you is where to start, studies like this show that, no matter what you choose, doing muscle stretching or strengthening will always beat a sedentary lifestyle.  So just start!

And remember that, rather than deciding what exercise to do, in which gym to enroll or what clothes to buy to train, it is more important:

• Warm properly before strengthening or stretching.
• Eat well.
• Get enough rest.
• Have good sleep hygiene.
• Drink enough water.