Health and Me

Ishita Roy

Does Venting Really Help? Studies May Suggest Otherwise

<span>Venting</span> when angry may feel cathartic, but a meta-analysis suggests it might do more harm than good. According to a 2024 study published in Clinical <span>Psychology</span> Review, researchers at Ohio State University analyzed data from 154 studies involving over 10,000 participants and found that venting rarely helps and may, in fact, intensify anger.

“I think it’s really important to bust the myth that if you’re angry you should blow off steam – get it off your chest,” said senior author Brad Bushman, a communication scientist, in a statement. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”

To dig deeper, we spoke to Dr Sumalatha Vasudeva, psychologist at Gleneagles BGS Hospital, Kengeri in

Bengaluru, India. She explains, <em>"There’s a strong belief that venting—shouting, hitting objects, or going to a rage room—helps release anger. This idea, often referred to as catharsis, is deeply rooted in early psychological theory and pop culture."</em>

However, she further adds, "While it feels intuitive, aggressive venting can sometimes amplify anger by increasing physiological arousal and reinforcing aggressive neural patterns. You're addressing the response, not the root cause, which makes the behavior more likely to repeat."

The popular “pressure cooker” analogy, which compares venting to releasing steam to prevent emotional explosion, may be outdated. According to the study, activities that increase physical arousal—such as yelling, punching pillows, or even exercising—can heighten physiological responses, which may worsen anger rather than reduce it.

"Not all expressions lead to healing. Aggressive venting provides temporary relief but not true emotional release. Real healing involves working with the root cause of the anger—not just letting off steam," explains Dr Vasudeva. She also notes that true healing often comes from somatic awareness, breathwork, mindfulness, or energetic practices like Reiki. These help us soothe, witness, and integrate anger instead of acting it out.

“To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman explained. “Despite what popular wisdom may suggest, even going for a run is not an effective strategy because it increases arousal levels and ends up being counterproductive.”

While expressing emotions is important, the line between healthy reflection and toxic rumination is thin. The study found that what often passes as "venting" becomes repetitive mental replaying of upsetting events, which only deepens the emotional distress. However, it is true that we do feel better after we went, why is that? To this, Dr Vasudeva has an answer, "People often feel better after venting because they believe their emotional needs have been met. But this sense of control is temporary—a surface-level discharge, not a deep emotional resolution." 

The idea for the review was also sparked by the growing popularity of rage rooms—commercial spaces where people pay to smash objects as a form of release. 

First author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University, said, “I wanted to debunk the whole theory of expressing anger as a way of coping with it. We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”

<h4>What Works Instead: Calm the Body, Calm the Mind</h4>

The research draws from the Schachter-Singer two-factor theory, which explains emotions as a mix of physiological arousal and cognitive interpretation. While cognitive-behavioral therapy (CBT) is often used to address the thinking side of anger, this study emphasized the importance of physical calm as well.

The most effective anger-reducing strategies included:

<ul><li>Slow-flow yoga</li><li>Diaphragmatic breathing</li><li>Mindfulness meditation</li><li>Progressive muscle relaxation</li><li>Taking a timeout</li></ul>

“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” said Kjærvik.

Even yoga, which can be moderately arousing, proved useful due to its focus on breath control and bodily awareness. Fun-based physical activity like ball sports, which involve play rather than intense exertion, also helped by lowering physiological arousal.

Dr Vasudeva also seconds this and says, "Mindfulness and breathwork activate the parasympathetic nervous system—the 'rest and digest' state—which promotes emotional balance, clarity, and the ability to respond constructively."

So why do people feel better after venting? According to Bushman, it’s likely due to a false sense of emotional relief. “Any good feeling we get from venting actually reinforces aggression,” he said. The short-term high may trick people into believing venting works, even as their anger worsens beneath the surface.

The researchers emphasized that effective anger management doesn't require therapy sessions or expensive tools. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger,” Kjærvik said. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”

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does venting help

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Venting when angry may feel cathartic, but a meta-analysis suggests it might do more harm than good. According to a 2024 study published in Clinical Psychology Review, researchers at Ohio State University analyzed data from 154 studies involving over 10,000 participants and found that venting rarely helps and may, in fact, intensify anger.“I think it’s really important to bust the myth that if you’re angry you should blow off steam – get it off your chest,” said senior author Brad Bushman, a communication scientist, in a statement. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”To dig deeper, we spoke to Dr Sumalatha Vasudeva, psychologist at Gleneagles BGS Hospital, Kengeri inBengaluru, India. She explains, "There’s a strong belief that venting—shouting, hitting objects, or going to a rage room—helps release anger. This idea, often referred to as catharsis, is deeply rooted in early psychological theory and pop culture."However, she further adds, "While it feels intuitive, aggressive venting can sometimes amplify anger by increasing physiological arousal and reinforcing aggressive neural patterns. You're addressing the response, not the root cause, which makes the behavior more likely to repeat."Why Venting Doesn’t WorkThe popular “pressure cooker” analogy, which compares venting to releasing steam to prevent emotional explosion, may be outdated. According to the study, activities that increase physical arousal—such as yelling, punching pillows, or even exercising—can heighten physiological responses, which may worsen anger rather than reduce it."Not all expressions lead to healing. Aggressive venting provides temporary relief but not true emotional release. Real healing involves working with the root cause of the anger—not just letting off steam," explains Dr Vasudeva. She also notes that true healing often comes from somatic awareness, breathwork, mindfulness, or energetic practices like Reiki. These help us soothe, witness, and integrate anger instead of acting it out.“To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman explained. “Despite what popular wisdom may suggest, even going for a run is not an effective strategy because it increases arousal levels and ends up being counterproductive.”The Dangers of RuminationWhile expressing emotions is important, the line between healthy reflection and toxic rumination is thin. The study found that what often passes as "venting" becomes repetitive mental replaying of upsetting events, which only deepens the emotional distress. However, it is true that we do feel better after we went, why is that? To this, Dr Vasudeva has an answer, "People often feel better after venting because they believe their emotional needs have been met. But this sense of control is temporary—a surface-level discharge, not a deep emotional resolution." The idea for the review was also sparked by the growing popularity of rage rooms—commercial spaces where people pay to smash objects as a form of release. First author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University, said, “I wanted to debunk the whole theory of expressing anger as a way of coping with it. We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”What Works Instead: Calm the Body, Calm the MindThe research draws from the Schachter-Singer two-factor theory, which explains emotions as a mix of physiological arousal and cognitive interpretation. While cognitive-behavioral therapy (CBT) is often used to address the thinking side of anger, this study emphasized the importance of physical calm as well.The most effective anger-reducing strategies included:Slow-flow yogaDiaphragmatic breathingMindfulness meditationProgressive muscle relaxationTaking a timeout“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” said Kjærvik.Even yoga, which can be moderately arousing, proved useful due to its focus on breath control and bodily awareness. Fun-based physical activity like ball sports, which involve play rather than intense exertion, also helped by lowering physiological arousal.Dr Vasudeva also seconds this and says, "Mindfulness and breathwork activate the parasympathetic nervous system—the 'rest and digest' state—which promotes emotional balance, clarity, and the ability to respond constructively."Reinforcing AggressionSo why do people feel better after venting? According to Bushman, it’s likely due to a false sense of emotional relief. “Any good feeling we get from venting actually reinforces aggression,” he said. The short-term high may trick people into believing venting works, even as their anger worsens beneath the surface.The researchers emphasized that effective anger management doesn't require therapy sessions or expensive tools. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger,” Kjærvik said. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”

does venting really help? studies may suggest otherwise

Aarushi Bhadury

Early Dementia Sign That Becomes Apparent When You Are Reading

early dementia sign that becomes apparent when you are reading

“I Thought I Was Just Tired”—Fit And Healthy Mom Diagnosed With Stage 4 Bowel Cancer After Ignoring Multiple Signs

“i thought i was just tired”—fit and healthy mom diagnosed with stage 4 bowel cancer after ignoring multiple signs

Loneliness Is Linked To 100 Deaths Every Hour, Reveals WHO

loneliness is linked to 100 deaths every hour, reveals who

You Are Three Times More Likely To Have Eye Diseases If You Are Dealing With This Health Condition

you are three times more likely to have eye diseases if you are dealing with this health condition

<span>Dementia</span> is not often a big issue for younger generations; it becomes a problem as we start to age. It is a cognitive degenerative condition that affects our memory, behavior as well as the way we think. However, many times the signs and symptoms of the same can show up earlier than usual as well. While dementia may not be a big concern for younger people, <span>early onset dementia</span> could still be an issue. The Alzheimer’s Society explains that young people who are at risk of early on-set dementia have a wide array of symptoms. Another way to identify it is this simple 30 second test. 

<h2>Simple 30-Second Test for <span rel="noindex">Early Dementia</span> </h2>

A quick and easy test, sometimes called the "clock test," is getting attention. It might help spot early signs of dementia. You just need a pen, paper, and a timer, and it takes less than a minute. Dr. Eric Berg DC showed how to do it in a video: you just have to draw a clock showing 10 minutes past 11 o'clock within 30 seconds. 

After you draw the clock, you can check it yourself using six simple questions: 

<ul><li>Were any numbers mixed up?</li><li>Did you write all 12 numbers?</li><li>Were they spaced out evenly?</li><li>Were the clock hands pointing the right way?</li><li>Were the hour and minute hands the correct length?</li><li>Did you have enough time to finish?</li></ul>

Dr. Berg says this simple test is "one of the most sensitive ways to spot early thinking problems." Some brain doctors even think it's "more accurate than memory tests." 

Early-onset dementia means someone gets dementia symptoms before they turn 65. Even though dementia is usually seen in older people, it can, though rarely, affect younger people too. 

Dr. Berg also talked about other things that might lead to dementia as we get older. He said that eating too much sugar could make the brain shrink, especially the part important for memory. Also, being stressed a lot might increase the chance of having thinking problems like dementia. 

The Alzheimer's Society says that at the beginning, the symptoms of early-onset dementia are often mild and not easy to notice. It's also important that younger people with dementia might not lose their memory first, unlike older people. Instead, they might mostly have trouble with: 

<ul><li>Speaking or understanding language</li><li>Seeing things</li><li>Behavioral changes</li><li>Movement, balance, and coordination</li></ul>

Early-onset dementia is also more likely to be passed down in families. For more information, you can visit the Alzheimer's Society website. 

<h2>How <span rel="noindex">Dementia Differs in Younger People</span> </h2>

For younger people, a wider range of different diseases can lead to dementia, making the causes more varied than in older individuals. 

Younger individuals are much more likely to develop rarer types of dementia, such as frontotemporal dementia (FTD), which is less common in older patients. 

Unlike older people, younger individuals with dementia often don't experience memory loss as their first symptom, but rather problems with language, vision, or behavior. 

Additionally, younger people with dementia might first notice difficulties with movement, balance, and coordination, which can be an early indicator of the condition. 

About one in ten younger people diagnosed with dementia have a form that is inherited, meaning it's passed down through their genes. 

Many younger individuals who receive a dementia diagnosis typically don't have other serious or chronic long-term health conditions at that time. 

A younger diagnosis brings specific worries about its impact on family, relationships, finances, and daily life, affecting their ongoing responsibilities and future plans. 

They may also be concerned that their children or siblings could have a higher risk of developing dementia due to the inherited nature of their condition. 

dementia

30 Second Dementia Test

Simple 30 Second Test for Early Dementia

Early Dementia

Early Onset Dementia

Dementia Differs in Younger People

Dementia is not often a big issue for younger generations; it becomes a problem as we start to age. It is a cognitive degenerative condition that affects our memory, behavior as well as the way we think. However, many times the signs and symptoms of the same can show up earlier than usual as well. While dementia may not be a big concern for younger people, early onset dementia could still be an issue. The Alzheimer’s Society explains that young people who are at risk of early on-set dementia have a wide array of symptoms. Another way to identify it is this simple 30 second test. Simple 30-Second Test for Early Dementia A quick and easy test, sometimes called the "clock test," is getting attention. It might help spot early signs of dementia. You just need a pen, paper, and a timer, and it takes less than a minute. Dr. Eric Berg DC showed how to do it in a video: you just have to draw a clock showing 10 minutes past 11 o'clock within 30 seconds. How to Check Your Drawing After you draw the clock, you can check it yourself using six simple questions: Were any numbers mixed up?Did you write all 12 numbers?Were they spaced out evenly?Were the clock hands pointing the right way?Were the hour and minute hands the correct length?Did you have enough time to finish?Dr. Berg says this simple test is "one of the most sensitive ways to spot early thinking problems." Some brain doctors even think it's "more accurate than memory tests." What is Early-Onset Dementia? Early-onset dementia means someone gets dementia symptoms before they turn 65. Even though dementia is usually seen in older people, it can, though rarely, affect younger people too. Dr. Berg also talked about other things that might lead to dementia as we get older. He said that eating too much sugar could make the brain shrink, especially the part important for memory. Also, being stressed a lot might increase the chance of having thinking problems like dementia. The Alzheimer's Society says that at the beginning, the symptoms of early-onset dementia are often mild and not easy to notice. It's also important that younger people with dementia might not lose their memory first, unlike older people. Instead, they might mostly have trouble with: Speaking or understanding languageSeeing thingsBehavioral changesMovement, balance, and coordinationEarly-onset dementia is also more likely to be passed down in families. For more information, you can visit the Alzheimer's Society website. How Dementia Differs in Younger People Diverse Causes For younger people, a wider range of different diseases can lead to dementia, making the causes more varied than in older individuals. Rarer Forms Younger individuals are much more likely to develop rarer types of dementia, such as frontotemporal dementia (FTD), which is less common in older patients. Varied Early Symptoms Unlike older people, younger individuals with dementia often don't experience memory loss as their first symptom, but rather problems with language, vision, or behavior. Movement Issues Additionally, younger people with dementia might first notice difficulties with movement, balance, and coordination, which can be an early indicator of the condition. Higher Inherited Risk About one in ten younger people diagnosed with dementia have a form that is inherited, meaning it's passed down through their genes. Fewer Other Health Problems Many younger individuals who receive a dementia diagnosis typically don't have other serious or chronic long-term health conditions at that time. Unique Life Concerns A younger diagnosis brings specific worries about its impact on family, relationships, finances, and daily life, affecting their ongoing responsibilities and future plans. Family Risk Worries They may also be concerned that their children or siblings could have a higher risk of developing dementia due to the inherited nature of their condition. 

30 second dementia test that can reveal early symptoms - all you need is pen, paper and a timer

Heart Attack Rates Have Decreased, But Number Of Chronic Cardiac Diseases Have Risen: Study

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Scientists Have Developed An AI Model To Help Predict Sudden Cardiac Risks 'Most Doctors Can't See'

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Silent Sign Of High Cholesterol Can Show Up In Your Eyes - Here's How You Can Identify It

silent sign of high cholesterol can show up in your eyes - here's how you can identify it

Heart Health And Risk Of Early Death Found To Be Lower In People Who Scored Low In These 8 Choices

heart health and risk of early death found to be lower in people who scored low in these 8 choices

<span>Heart health</span> or cardiovascular diseases are the leading causes of mortality in the world. In 2019, 17.9 million people died due to cardiovascular diseases with 85% of these deaths attributed to heart attacks and strokes. There are many types of cardiovascular diseases, many of which are chronic diseases. While the numbers of death due to heart attacks may seem high, new study published in the Journal of the American Heart Association shows these numbers have actually decreased. However, while these numbers went down, chronic diseases have seen a rise. 

<h2>How Have <span rel="noindex">Heart Disease Deaths</span> Changed Over Time? </h2>

To understand how heart disease deaths have changed, researchers looked at national data from 1970 to 2022, focusing on adults aged 25 and older. Heart disease covers many different heart problems. Even though heart disease remains the leading cause of death in the U.S. (responsible for 24% of all deaths in 2022), the total number of deaths from heart disease actually went down by 66%. 

Deaths from ischemic heart disease (the most common type, caused by blocked arteries) dropped significantly, from 91% to 53% of all heart disease deaths. Deaths from heart attacks (often the first sign of ischemic heart disease) fell by a huge 89%, making up less than a third of all heart disease deaths in 2022. But the study also found a big increase in other heart conditions, which now account for nearly half of all heart disease deaths. The three conditions that rose the most were: 

Deaths from this condition, caused by long-term high blood pressure, went up by 106%. It now makes up 13% of all heart-related deaths. 

Deaths from this condition, where the heart can't pump enough blood over time, rose by 146%. It now accounts for 12% of all heart-related deaths. 

<h4>Arrhythmias (irregular heartbeats) </h4>

Deaths from arrhythmias, where the heart beats too fast, too slow, or unevenly, soared by 450%. They now make up 4% of all heart-related deaths. 

One of the study's authors mentioned that while these trends are "quite clear," some changes in how deaths were categorized might have caused small inaccuracies. Also, the study didn't fully consider how other health problems or things like race might have affected the results. For example, some heart problems might have been underestimated if they stemmed from ischemic heart disease. 

Despite these minor points, experts agree the study provides "valuable insights" and is a "well-designed, large-scale study" using over 50 years of data. 

<h2>Why the Shift to Chronic Heart Conditions? </h2>

Experts believe the drop in some heart disease deaths is due to better ways to diagnose problems and improved care. This includes new medicines and procedures that help restore blood flow to the heart. 

However, many people who survive a <span>heart attack</span> go on to develop other heart conditions like heart failure or arrhythmias. When you combine this with a growing older population and rising rates of obesity, diabetes, and high blood pressure, it creates "the perfect storm for chronic cardiac disease." This new "wave of chronic heart disease deaths" mainly affects older adults and those with several health issues. 

To keep your heart healthy, focus on a few key areas: know your numbers by tracking your blood pressure, cholesterol, blood sugar, and weight, as early detection of issues is vital. Stay active with at least 150 minutes of moderate exercise weekly; even walking can significantly improve heart function. Eat a nutritious diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats, following heart-healthy guidelines. Avoid smoking or seek help to quit, as it's a primary cause of heart disease. Finally, manage stress and get enough sleep, as these often-overlooked factors are crucial for reducing your heart risk. 

Heart health

Heart Attack

Have Heart attacks decreased

Heart Disease Deaths

Chronic heart diseases

How to protect your heart health

Heart health or cardiovascular diseases are the leading causes of mortality in the world. In 2019, 17.9 million people died due to cardiovascular diseases with 85% of these deaths attributed to heart attacks and strokes. There are many types of cardiovascular diseases, many of which are chronic diseases. While the numbers of death due to heart attacks may seem high, new study published in the Journal of the American Heart Association shows these numbers have actually decreased. However, while these numbers went down, chronic diseases have seen a rise. How Have Heart Disease Deaths Changed Over Time? To understand how heart disease deaths have changed, researchers looked at national data from 1970 to 2022, focusing on adults aged 25 and older. Heart disease covers many different heart problems. Even though heart disease remains the leading cause of death in the U.S. (responsible for 24% of all deaths in 2022), the total number of deaths from heart disease actually went down by 66%. Deaths from ischemic heart disease (the most common type, caused by blocked arteries) dropped significantly, from 91% to 53% of all heart disease deaths. Deaths from heart attacks (often the first sign of ischemic heart disease) fell by a huge 89%, making up less than a third of all heart disease deaths in 2022. But the study also found a big increase in other heart conditions, which now account for nearly half of all heart disease deaths. The three conditions that rose the most were: Hypertensive heart disease Deaths from this condition, caused by long-term high blood pressure, went up by 106%. It now makes up 13% of all heart-related deaths. Heart failure Deaths from this condition, where the heart can't pump enough blood over time, rose by 146%. It now accounts for 12% of all heart-related deaths. Arrhythmias (irregular heartbeats) Deaths from arrhythmias, where the heart beats too fast, too slow, or unevenly, soared by 450%. They now make up 4% of all heart-related deaths. One of the study's authors mentioned that while these trends are "quite clear," some changes in how deaths were categorized might have caused small inaccuracies. Also, the study didn't fully consider how other health problems or things like race might have affected the results. For example, some heart problems might have been underestimated if they stemmed from ischemic heart disease. Despite these minor points, experts agree the study provides "valuable insights" and is a "well-designed, large-scale study" using over 50 years of data. Why the Shift to Chronic Heart Conditions? Experts believe the drop in some heart disease deaths is due to better ways to diagnose problems and improved care. This includes new medicines and procedures that help restore blood flow to the heart. However, many people who survive a heart attack go on to develop other heart conditions like heart failure or arrhythmias. When you combine this with a growing older population and rising rates of obesity, diabetes, and high blood pressure, it creates "the perfect storm for chronic cardiac disease." This new "wave of chronic heart disease deaths" mainly affects older adults and those with several health issues. How to Protect Your Heart?To keep your heart healthy, focus on a few key areas: know your numbers by tracking your blood pressure, cholesterol, blood sugar, and weight, as early detection of issues is vital. Stay active with at least 150 minutes of moderate exercise weekly; even walking can significantly improve heart function. Eat a nutritious diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats, following heart-healthy guidelines. Avoid smoking or seek help to quit, as it's a primary cause of heart disease. Finally, manage stress and get enough sleep, as these often-overlooked factors are crucial for reducing your heart risk. 

heart attack rates have decreased, but number of chronic cardiac diseases have risen: study

Drinking Sugary Drinks Is Worse Than Eating Sugar - How You Consume It Matters More Than How Much

Drinking Sugary Drinks Is Worse Than Eating Sugar

Nutrition

There Is No 'Safe' Amount Of Processed Meat To Eat, New Study Finds; How You Can Avoid While Dining Out?

there is no 'safe' amount of processed meat to eat, new study finds; how you can avoid while dining out?

For many health-conscious people, sugar is the biggest health mistake they can make. Having earned a bad reputation, many people avoid sugary foods and opt for sweet fruit drinks instead. However, these juices and sugary drinks may be worse for your health than sweet desserts are. New research suggests that how you get your sugar might be just as important as how much you have. 

A new study published in the journal Advances in Nutrition, indicates that drinking sugary beverages like soda may increase your risk of type 2 diabetes more than eating sugary foods such as cookies and cakes. 

Experts say this research is important because it shows the way sugar is consumed really matters. Instead of just saying "cut all sugar," we now have strong proof that where the sugar comes from, its form, and what it's eaten with are key to your health risk. 

<h2>Surprising Findings About Sugar </h2>

The study found that at how different types of sugar affect health, researchers reviewed the habits of over 500,000 people. Their main finding was surprising: sugar from solid foods wasn't linked to a higher risk of type 2 diabetes, but sugar from drinks was. 

Specifically, for every extra 12-ounce sugary drink you had daily, your risk of developing type 2 diabetes went up by 25%. Even fruit juice had an effect, with an extra 8-ounce serving raising the risk by 5%. 

Interestingly, sugar from food not only didn't connect to diabetes risk, but in some cases, it seemed to offer some protection. Having a small amount of table sugar or total sugar (including natural sugar) daily was actually linked to a lower risk of type 2 diabetes. 

These findings together show that "not all sugars are the same." 

It's important to remember that this study only shows a connection between sugary drinks and type 2 diabetes, not that they directly cause it. While most studies considered things like body weight and smoking, other lifestyle habits could still play a role. For example, people who drink a lot of these beverages might also be less active, which can affect diabetes risk. Still, experts say the study is very thorough. 

<h2>Why Liquid Sugar Might Be Worse </h2>

Sugary drinks might be more harmful because they don't have the fiber, protein, or fat that typically slow down digestion in solid foods.

This means liquid sugar gets into your bloodstream very quickly. This causes a sudden jump in blood sugar and insulin levels, and your brain doesn't get the signal that you're full. This fast intake can also make it hard for your liver to process the sugar, especially the fructose part. 

In large amounts, fructose turns into fat in your liver. This buildup of fat is linked to metabolic problems that lead to type 2 diabetes. Other things in sugary drinks, like chemical additives and artificial colors, can also mess with your body's balance. Basically, sugary drinks like sports drinks, sodas, and cocktails are generally "bad for your health and should be had with care—or ideally, not at all." 

<h2>How to Cut Back on Sugary Drinks </h2>

Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda. 

You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor. Make this your new habit. 

Liquid sugar is worse than solid sugar

Drinking Sugary Drinks

Liquid vs Solid Sugar

how sugar affects your health

Sugar and health

how should you consume sugar

For many health-conscious people, sugar is the biggest health mistake they can make. Having earned a bad reputation, many people avoid sugary foods and opt for sweet fruit drinks instead. However, these juices and sugary drinks may be worse for your health than sweet desserts are. New research suggests that how you get your sugar might be just as important as how much you have. Liquid vs. Solid Sugar A new study published in the journal Advances in Nutrition, indicates that drinking sugary beverages like soda may increase your risk of type 2 diabetes more than eating sugary foods such as cookies and cakes. Experts say this research is important because it shows the way sugar is consumed really matters. Instead of just saying "cut all sugar," we now have strong proof that where the sugar comes from, its form, and what it's eaten with are key to your health risk. Surprising Findings About Sugar The study found that at how different types of sugar affect health, researchers reviewed the habits of over 500,000 people. Their main finding was surprising: sugar from solid foods wasn't linked to a higher risk of type 2 diabetes, but sugar from drinks was. Specifically, for every extra 12-ounce sugary drink you had daily, your risk of developing type 2 diabetes went up by 25%. Even fruit juice had an effect, with an extra 8-ounce serving raising the risk by 5%. Interestingly, sugar from food not only didn't connect to diabetes risk, but in some cases, it seemed to offer some protection. Having a small amount of table sugar or total sugar (including natural sugar) daily was actually linked to a lower risk of type 2 diabetes. These findings together show that "not all sugars are the same." It's important to remember that this study only shows a connection between sugary drinks and type 2 diabetes, not that they directly cause it. While most studies considered things like body weight and smoking, other lifestyle habits could still play a role. For example, people who drink a lot of these beverages might also be less active, which can affect diabetes risk. Still, experts say the study is very thorough. Why Liquid Sugar Might Be Worse Sugary drinks might be more harmful because they don't have the fiber, protein, or fat that typically slow down digestion in solid foods.This means liquid sugar gets into your bloodstream very quickly. This causes a sudden jump in blood sugar and insulin levels, and your brain doesn't get the signal that you're full. This fast intake can also make it hard for your liver to process the sugar, especially the fructose part. In large amounts, fructose turns into fat in your liver. This buildup of fat is linked to metabolic problems that lead to type 2 diabetes. Other things in sugary drinks, like chemical additives and artificial colors, can also mess with your body's balance. Basically, sugary drinks like sports drinks, sodas, and cocktails are generally "bad for your health and should be had with care—or ideally, not at all." How to Cut Back on Sugary Drinks Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda. You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor. Make this your new habit. 

drinking sugary drinks is worse than eating sugar - how you consume it matters more than how much

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