How the body reacts to giving up sugar is different for everyone. The depressogenic potential of added dietary sugars. These can be added to foods or drinks at home. Swapping out sugar for artificial sweeteners may seem like a good idea when youre giving up added sugar, but it can derail your efforts. Review/update the U.S. Food and Drug Administration. If you are a Mayo Clinic patient, this could That's because sugar substitutes often are low in calories or have no calories. Self-medication with sucrose. Believe it or not, there is an evolutionary basis for your ice cream cravings. Phytother Res 2006;20:732-6. If you have a bowel disease. These restrictive diets are too much for most people, so dont feel guilty if this eating pattern doesn't work for you. View abstract. But animals seem to be more prone to "sugar addiction" than we are. (2018). information is beneficial, we may combine your email and website usage information with Most studies have looked at the effects in adults. Nutrients. Old habits are hard to break, especially when you try to quit cold-turkey. But rest assured,. This includes eating plenty of protein and dietary fiber, staying hydrated, making time for stress relief, and getting enough sleep. Because of this alteration, Splenda passes through the gut undigested, which is what makes it "calorie-free." According to Columbia University, sucralose, as well as other artificial sweeteners, can cause bloating, gas and diarrhea. DOI: Shariff M, et al. Only the highly purified steviol glycosides made from stevia leaves are deemed safe. Stamataki NS, Scott C, Elliott R, McKie S, Bosscher D, McLaughlin JT. View abstract. Available at: https://www.accessdata.fda.gov/cms_ia/importalert_119.html. Evaluation of the genotoxicity of stevioside and steviol using six in vitro and one in vivo mutagenicity assays. After a binge, people often feel guilty, depressed, and angry. Food is a natural reward, and sweet foods and drinks stimulate your brains reward system, causing you to eat more of the food. Melis MS, Sainati AR. It can serve to sweeten your morning coffee or your oatmeal. Effect of Stevia rebaudiana on glucose tolerance in normal adult humans. In animal studies, researchers have found that sugar withdrawal mirrors withdrawal from other drugs, like cocaine and heroin. View abstract. DOI: Martin CK, et al. Developmental toxicity of steviol, a metabolite of stevioside, in the hamster. Indian J Med Res. Break your sugar addiction in 10 days. These are your bodys natural opioids. Foods that are high in fiber can also help regulate blood sugar levels, which means you'll be less likely to experience fluctuations in blood sugar that contribute to cravings. Coughing up phlegm. Regul Toxicol Pharmacol 2008;51:37-41. While doing so isnt always easy, the benefits are worth it, as added sugar has been proven to have negative effects on your body. They're different in the United States and Europe, for example. Br J Sports Med. For example, eating fewer foods high in added sugar like ice cream, cake, and cookies and increasing your intake of nutrient-dense foods like beans, vegetables, fish, and whole fruits may help reduce your reliance on added sugar and help you crave healthier foods. Acesulfame potassium (Sweet One, Sunett). Accessed Nov. 11, 2022. This could have serious implications for our metabolism: Artificial sugars may increase insulin resistance and lead to. Lemus-Mondaca R, Vega-Galvez A, Zura-Bravo L, Ah-Hen K. Stevia rebaudiana Bertoni, source of a high-potency natural sweetener: A comprehensive review on the biochemical, nutritional and functional aspects. Stevia sweeteners are broken down by bacteria in the large intestine, but gastrointestinal symptoms like bloating and diarrhea havent been reported in studies. Research suggests that eating protein can promote feelings of fullness, which can help you manage food cravings. Vitamins and minerals are essential for growing bodies. This includes table sugar, high-fructose corn syrup, and white flour. Sugar may also reduce your energy levels, leading to fatigue and reduced alertness during the day, and eating sugar may even be a factor in depression, according to a 2019 review. https://www.dietaryguidelines.gov. The European Food Safety Authority and the World Health Organization both say these compounds are safe in the amounts typically used. (2016). My legs and arms were swollen tight. Studies have found that sugar triggers the release of dopamine in the nucleus accumbens the same area of the brain implicated in the response to addictive drugs. Just a pinch of stevia is equal to about one teaspoon of sugar. WebMD does not provide medical advice, diagnosis or treatment. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet. Clin Nutr. Mutagenesis 1996;11:573-9. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Rios-Leyvraz M, et al. Front Psychiatry. Other possible physical withdrawal symptoms include: light-headedness or dizziness nausea fatigue Summary Giving up sugar can feel unpleasant, both mentally and physically. The symptoms and their severity will depend on how much added sugar you were taking in through sweetened foods and beverages. You may opt-out of email communications at any time by clicking on Bactericidal activity of a fermented hot-water extract from Stevia rebaudiana Bertoni towards enterohemorrhagic Escherichia coli O157:H7 and other food-borne pathogenic bacteria. This article reviews the Microbiome Diet and whether it, The BRAT diet stands for bananas, rice, applesauce, and toast. Stevia is a natural sweetener that comes from the leaves of the Stevia plant. But limit or cut out sugar substitutes: Dietary guidelines for Americans say adults shouldn't give sugar substitutes to children under 2 years old. (Their preference, though? Intense cravings for other carbohydrates, like chips or pasta. Frequency of consuming foods predicts changes in cravings for those foods during weight loss: The POUNDS Lost Study. Tapering can help reduce or eliminate withdrawal signs and symptoms. Replacing drinks high in sugar, such as soda and energy drinks, with water can help reduce your added sugar and overall calorie intake. A study in the Clinical Journal of Pain in June 2009 found that large doses of aspartame triggered or exacerbated headaches in people prone to migraines. Weight-loss basics. How sweet it is: All about sugar substitutes. My nose stopped running. American Heart Association. The Center for Science in the Public Interest, a food advocacy group that has often been critical of sugar substitutes, initially raised concerns about stevia sweeteners when they came onto the market in 2008, saying the Food and Drug Administration should have required more testing. Neurotransmitters are the brains chemical messengers. That includes soft drinks, candy and baked goods. The only difference is that your body will not enter a state of ketosis. Focus on eating meals and snacks that include a good balance of protein, complex carbohydrates, and healthy fats. DOI: Wiss DA, et al. Remember to start slowly and speak to your doctor before you start exercising if you have any preexisting medical issues. Effects of stevioside and steviol on intestinal glucose absorption in hamsters. According to a review published in the Nutrition Journal in September 2017, there are very few studies on stevia and its effects, good or bad. Instead, get your sweet fix from something that contains fiber, like berries, oranges, or apples. Pediatrics. Sugar substitutes are in many kinds of foods and drinks labeled sugar-free or diet. View abstract. Stevia may affect the transmission of nerve impulses to and from your central nervous system and may slow down nerve conduction velocity. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Although stevia leaves need to be processed to form the powder, stevia is considered more natural than other non-nutritive sweeteners like aspartame (Equal), saccharin (Sweet'N Low) and sucralose (Splenda). Proc Natl Acad Sci USA 1985;82:2478-82. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you. World Health Organization. Braz J Med Biol Res 1996;29:669-75. Biol Pharm Bull. Accessed Nov. 11, 2022. 2012;132(3):1121-1132. If you are starting a ketogenic diet for health reasons, you may have to suffer the uncomfortable symptoms for a little while. However, others may find this method too extreme. Addictive drugs like heroin and cocaine produce a high because they either masquerade as neurotransmitters or prompt the nervous system to release a flood of them. Acute responses of stevia and d-tagatose intake on metabolic parameters and appetite/satiety in insulin resistance. (2013). If youre used to regularly eating sugary foods like cake, ice cream, sweetened breakfast cereal, candy, and cookies and regularly drink sugar-sweetened beverages, it may take time to reduce your reliance on added sugar. Look at these when you feel a craving for sugar. DOI: Apolzan JW, et al. The most important thing is to decrease your overall intake of added sugar. Ensuring that you are getting a good balance can help promote feelings of fullness, help regulate blood sugar levels, and minimize cravings. Effects of chronic administration of Stevia rebaudiana on fertility in rats. View abstract. A snack labeled low sugar or no sugar may not be the most nutritious choice. Aspartame has long been a controversial food additive. Dietary fiber can help you feel fuller longer and reduce feelings of hunger. What should you eat to lower the risk of Alzheimer's disease and slow brain aging? Centers for Disease Control and Prevention. Always consult with your healthcare provider before transitioning to a ketogenic diet. The tips above can help you slowly cut back on added sugar and improve the quality of your overall diet. (2008). Accessed Nov. 14, 2022. Its important to note that occasionally enjoying a sugary treat will not derail your efforts or overall health. They taste sweet like sugar but have fewer calories. Matsui M, Matsui K, Kawasaki Y, et al. 1984;47(3):439-444. You may be forgetful and challenging to stay on task. For this reason, children and teenagers should not do low-carb diets. View abstract. Other Side Effects Additional side effects associated with sucralose include muscle aches, swelling, dizziness, diarrhea, numbness and stomach pain. View abstract. View abstract. "Sugar is a substance that has been shown to release dopamine and opioids in the brain, both of which have addictive potential," says Ilene . J Nutr. That said, reducing added sugar consumption can have substantial health benefits. These diets can be dangerous for certain people. Accessed Nov. 11, 2022. You may also experience mood and behavioral symptoms like agitation, irritability, or anxiety. Psychological Effects The plausibility of sugar addiction and its role in obesity and eating disorders. (2016). If you are trying to cut back on sugar in your diet, it can be helpful to understand what kinds of symptoms you might experience and how long they will last. Metabolism 2004;53:101-7. Whether or not you can actually become addicted to, or physically dependent upon, sugar depends largely on your definition of addiction. 2020;10(2):118-127. If you're living with a rare genetic disease called phenylketonuria. Phytomedicine 2002;9(1):9-14. 1. Research suggests that sugar can be addictive, which is why reducing your sugar intake may lead to unpleasant symptoms in some people. Because many products sweetened with erythritol are also sweetened with asparatame, the side effects of the food in question are that more dangerous to your health. View abstract. Read our. (2016). Avicenna J Phytomed. They may last for a few days or a few weeks. Content is reviewed before publication and upon substantial updates. If you are worried that you may be struggling with food or a binge eating disorder, consider peer-to-peer support groups in your area, such as Food Addicts Anonymous or Overeaters Anonymous. 2005 - 2023 WebMD LLC, an Internet Brands company. Gain weight by going diet? Artificial sweeteners and the neurobiology of sugar cravings. D'Andrea Meira I, Romo TT, Pires do Prado HJ, Krger LT, Pires MEP, da Conceio PO. 1-15-2009;17(2):600-605. And some researchers worry that long-term use of nonnutritive sweeteners could have unintended metabolic effects that might not be detected using standard toxicological tests or other measures. This amount is called the acceptable daily intake (ADI). Stevia is leafy green plant, and its extract has been widely used in Paraguay and Brazil for centuries to sweeten herbal and medicinal teas. Eating too much sugar can lead to obesity, diabetes, and heart disease. Sugar alcohols, stevia and luo han guo can cause bloating, gas and diarrhea. J.Agric.Food Chem. DOI: Avena NM, et al. Try to avoid processed foods, as they tend to be packed with added sugars. Taking stevia along with medications that lower blood pressure might cause blood pressure to go too low. In most cases, they were also severely allergic to ragweed as well as daisies and marigolds. Just remember that the best diets are not really diets at all, but changes in eating behaviors. Stevia is "sweet" on the palate, so the body assumes it is receiving sugar and primes itself to do so. Stevia might lower blood pressure. 2020;150(5):1126-1134. DOI: Freeman CR, et al. Farhat G, Berset V, Moore L. Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial. Eating sugar regularly alters your brain so that it becomes tolerant to it, causing you to require more to get the same effect. Some people get headaches. https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners. Available at: https://www.cfsan.fda.gov/~rdb/opa-g252.html. Carbohydr.Res 6-1-2011;346(8):1057-1060. Chan P, Tomlinson B, Chen YJ, et al. Impact of sugar on the body, brain, and behavior. Journal of Applied Science Research 2010;6(7):883-887. There are many added sugar detoxes that involve cutting all added sugar from your diet for a specific time period. For adults and children with overweight or obesity, sugar substitutes also might help manage weight in the short term. Getting regular exercise can also be helpful when you are cutting back on sugar. Chaturvedula, V. S. and Prakash, I. In general, artificial sweeteners are safe in limited amounts for healthy people, including pregnant people. DOI: DiNicolantonio JJ, et al. Geuns JM. View abstract. Accessed on: May 6, 2022. Giving up or reducing sugar can be difficult, especially if your diet was high in added sugar, so go easy on yourself. Indeed, individuals who are addicted to high levels of sugar may have difficulty identifying the difference between a sugar craving and thirst. But if you've eliminated artificial sweeteners from your diet and are still experiencing headaches, something else may be the culprit. 2018;148(3):251253. However, cutting out sugar is harder than it seems. Using stevia is a reasonable strategy to reduce the amount of sugar we consume, said Marina Chaparro, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. doi:10.1016/j.clnu.2009.12.001. Mayo Clinic. Follow these helpful tips to slowly reduce your added sugar intake over time. (2009). DOI: Ledochowski L, et al. Pairing high protein and high fiber foods is best for healthy blood sugar control. The FDA and food safety agencies in other countries also suggest how much of a sugar substitute you can safely have each day. Reducing sugar in your diet can result in a number of symptoms, both physical and mental. Some have no calories. Jeppesen, P. B., Gregersen, S., Alstrup, K. K., and Hermansen, K. Stevioside induces antihyperglycaemic, insulinotropic and glucagonostatic effects in vivo: studies in the diabetic Goto-Kakizaki (GK) rats. Accessed Nov. 11, 2022. Inhalation of vapor from black pepper extract has been shown to reduce smoking withdrawal symptoms, while simultaneously bestowing a mental "pick-me-up" that may achieve many similar effects as nicotine. The side effects of stevia include gastrointestinal issues, extremely low blood sugar levels, endocrine disruption, sore muscles, and numbness. If you replace added sugar with sugar substitutes, it could lower your risk of getting tooth decay and cavities. Artificial sweeteners can be a short-term way to help some people lessen their use of sugar and lose or manage weight. The Experts Agree: What You Eat Can Directly Impact Stress and Anxiety, Adderall Withdrawal: Symptoms, Timeline, and Treatment, The Connection Between Mental Health and Physical Health, Feel Good Foods: The Diet-Brain Connection. But, she said, Just blindly assuming that these are a healthy alternative to sugar is probably not a wise move without the evidence to back it up.. The MIND diet was designed specifically to keep your brain healthy. A panel of nutritionists surveyed by the Cleveland Clinic in 2016 named it a top choice, second only to fruit for sweetening foods. sucralose (Splenda) agave syrup (highly processed + 80% fructose) honey (raw honey in moderation is ok) stevia (completely safe in moderation) Even dieting can be tough with a sweet tooth. Pharmacokinetics of Oral Rebaudioside A in Patients with Type 2 Diabetes Mellitus and Its Effects on Glucose Homeostasis: A Placebo-Controlled Crossover Trial. Overdosing with stevia may lead to tingling or numbness in your hands and feet, similar to the feeling of neuropathy, as well as a temporary loss in motor control. Nat Commun. Information from this source is evidence-based and objective, and without commercial influence. Can whole-grain foods lower blood pressure? We avoid using tertiary references. doi:10.1136/bjsports-2017-097971, Shilpa J, Mohan V. Ketogenic diets: Boon or bane?. See additional information. Influence of stevioside on hepatic glycogen levels in fasted rats. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. However, some products containing stevia also include sugar alcohols like erythritol, which can cause digestive complaints if consumed in large amounts. Effects of stevioside on glucose transport activity in insulin-sensitive and insulin-resistant rat skeletal muscle. Lailerd N, Saengsirisuwan V, Sloniger JA, et al. Changes in sleep patterns Depressed mood Difficulty concentrating Dizziness or lightheadedness Fatigue Intense cravings for something sweet Intense cravings for other carbohydrates, like chips or pasta Irritability Nausea These symptoms can be unpleasant, and cravings can sometimes lead to binge-eating behaviors. Insufficient sleep could worsen symptoms of added sugar reduction, such as fatigue, cravings, and low mood. Agency Response Letter: GRAS Notice No. Melis MS. A crude extract of Stevia rebaudiana increases the renal plasma flow of normal and hypertensive rats. Sugar is a tricky thing. doi:10.4103/ijmr.IJMR_1666_18. View abstract. Studies show that improving overall diet quality can help minimize cravings for sugary foods and enhance cravings for healthier foods. View abstract. What You Need to Know About the Effects of Stevia on Insulin, Nutrition Journal: Health Outcomes of Non-nutritive Sweeteners: Analysis of the Research Landscape, The Clinical Journal of Pain: Foods and Supplements in the Management of Migraine Headaches, Cleveland Clinic: 5 Best and Worst Sweeteners, FDA: Has Stevia Been Approved by FDA to be Used as a Sweetener?, Permaculture Research Institute: Stevia, Current Pharmaceutical Design: A Review on the Pharmacology and Toxicology of Steviol Glycosides Extracted from Stevia Rebaudiana. Foods and drinks with aspartame can lead to serious health problems. Stevia Beverage Consumption prior to Lunch Reduces Appetite and Total Energy Intake without Affecting Glycemia or Attentional Bias to Food Cues: A Double-Blind Randomized Controlled Trial in Healthy Adults. Most of the more widely -used artificial sweeteners, such as aspartame and sucralose, had to undergo testing to be approved by the Food and Drug Administration (FDA) because they're considered food additives. Microbiol Immunol 1997;41:1005-9. DOI: Hoebel BG, et al. It has the flavor without adding the extra sugar and affecting your blood sugar, which is especially useful for those with diabetes, she said. Frequently Asked Questions Health agencies have clarified that sugar substitutes do not cause serious health problems. Heuberger R. Overview of non-nutritive sweeteners. Other research is looking at long-term use of sugar substitutes and the gut. You might try to stay away from table sugar by using less processed sweeteners such as honey and molasses. Although hypersensitivity to sugar alcohol is rare,. Commercial products like these are made from highly refined steviol glycosides. The ketogenic diet may have health benefits, especially for some people with epilepsy and other neurological disorders. View abstract. The impact of sleep deprivation on food desire in the human brain. The long-term health implications of low-carb diets have not been fully explored. It's been used in Japan for decades and more recently in Europe. doi:10.1371/journal.pone.0119278. All rights reserved. Sugar alcohols, stevia and luo han guo can cause bloating, gas and diarrhea. The nature and severity of these symptoms vary from one person to the next. For people on very low-sugar diets, such as the ketogenic diet, sugar withdrawal can feel so severe and unpleasant that it is referred to as the "keto flu.". Insulin keeps fat in our cells, builds up energy stores, and makes you hungry. Metabolism 2000;49:208-14. Staying optimally hydrated is essential for overall health and may help you manage sugar cravings. 2019;13:5. doi:10.3389/fnins.2019.00005, Greer SM, Goldstein AN, Walker MP. Ahmed SH, et al. Garner C. Nutrition in pregnancy: Assessment and counseling. 2020-2025 Dietary Guidelines for Americans. There are billions of these molecules at work all the time, sending messages throughout your nervous system that allow you to think, move, and breathe. "Stevia may be a trigger, and patients can avoid these products to see if their headaches improve while off it," says Dr. Jann. Chronic fatigue. View abstract. Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet. This may mean slowly cutting out added sugar over time rather than eliminating all sources of added sugar at once. CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. The body is forced to turn to its fat stores for an alternative fuel source, which causes a condition called ketosis. So try to cut back if you use them a few times a day. This conclusion is based on studies mostly industry funded in bacteria and rodents that generally show that stevia doesnt cause damage to DNA or cancer, as well as several human studies that found no effect on blood pressure or blood glucose. A number of studies have found that sugar affects the brains reward system. Barriocanal LA, Palacios M, Benitez G, et al. It can have a bitter flavor or to some people, it can taste like menthol. DOI: Ulrich-Lai YM. Nausea. Understanding sugar withdrawal . You can learn more about how we ensure our content is accurate and current by reading our. Keeping your stress in check will make it easier to cut sugar from your diet and help keep cravings under control. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This drastic drop in carbs causes the body to enter a state of ketosis, which works differently for everyone. (2020). Are There Downsides to the Sweetener Stevia? Here's what you need to know. Corinne Osborn is an award-winning health and wellness journalist with a background in substance abuse, sexual health, and psychology. Taking a short walk, talking to a friend, and reading a book are a few simple ways to relax. Apparent lack of pharmacological effect of steviol glycosides used as sweeteners in humans. People who swear off diet sodas often experience withdrawal symptoms such as: Depression; Nausea; Tremors; Irritability; Anxiety; Diet Soda and increased risk for cardiovascular event: Diet soda heightens risk for stroke, heart attack, and vascular death. View abstract. Sugar addiction: Is it real? Stress may trigger cravings for sugar, so you may find that your symptoms feel worse during times of stress. View abstract. Moreover, people with certain medical conditions must stay away from this sweetener. information and will only use or disclose that information as set forth in our notice of Stevia might have an effect like a water pill or "diuretic." Artificial sweeteners and cancer. But some researchers warn that we dont have enough evidence to fully understand how products like stevia, so-called nonnutritive sweeteners that have no calories, affect the body. Although cutting all sources of added sugar might be helpful for some people, others do best by focusing on reducing or cutting out one source of added sugar at a time. They take longer to digest, causing you to feel fuller for longer. EFSA Panel on Food Additives and Flavourings (FAF), Younes M, Aquilina G, et al. How Long Does Withdrawal From Suboxone Last? Research suggests that certain artificial sweeteners may lead to metabolic changes that may increase cravings, food intake, and weight gain. Some research on long-term, daily use of artificial sweeteners suggests a link to a higher risk of stroke, heart disease and death overall. 1 The alcohol withdrawal timeline varies, but symptoms may begin a few hours to a few days after you stop drinking. View abstract. Clin Nutr ESPEN 2022;49:217-224. Each small step will build upon the last, taking you into a healthier tomorrow. Some researchers have linked aspartame with depression and manic episodes. A recent small study found, for example, that when participants had a drink sweetened with stevia instead of sugar in the morning, they compensated by eating more at lunch, along with bigger lunchtime spikes in blood glucose and insulin. Almost everyone likes a sugary snack. The impact of sleep deprivation on food desire in the human brain. Shaking or tremors. Exercise is beneficial in several ways when cutting added sugar from your diet. The amount of sugar alcohol that causes these symptoms varies from person to person. Liauchonak I, et al. View abstract. Gout is a type of arthritis that causes sudden and severe attacks of pain, but luckily, the right diet can ease its symptoms. Alcohol withdrawal symptoms can include shaking, sweating, headache, nausea, and other physical symptoms. The hemodynamic effects of rebaudioside A in healthy adults with normal and low-normal blood pressure. A diet rich in lean proteins, whole grains, fruits, and vegetables will help you sustain a healthy weight while giving your body the nutrients it needs to thrive. Click here for an email preview. Dr. Azad was the lead author of a recent review of long-term use of nonnutritive sweeteners that concluded that they may not be helpful for weight loss and, in some studies, were associated with increased incidence of obesity, diabetes and heart disease. The agency doesn't consider sugar alcohols to be food additives. Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine. But rest assured, it will get better if you stick to it. Since then, research has shown that those findings don't apply to people. Res Commun Chem Pathol Pharmacol 1994;84:111-8. 000252. Food cravings mediate the relationship between chronic stress and body mass index. So in the long term, reducing sugar in your diet may encourage weight loss, improve dental health, and reduce your risk for diabetes and cardiovascular disease. Drinking water can likewise help keep your bowel movements regular. This is considerably more than the recommended maximum, which is 6 teaspoons (about 24 grams) for females and 9 teaspoons (about 36 grams) for males. This article lets you know what foods you can eat, benefits, when to use it, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
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