Vitamin D deficiency linked to loss of muscle strength

Staying Healthy

Research we’re watching

April 1, 2023

• Reviewed by
  Toni Golen, MD,

  Contributor; Editorial Advisory Board Member, Harvard Health Publishing, and

• Hope Ricciotti, MD,

  Editor in Chief, Harvard Women’s Health Watch

Having a low level of vitamin D greatly increases a person’s risk of age-related loss of muscle strength (known as dynapenia), a major risk factor for falls, a new study suggests.

The study, published online Sept. 15, 2022, by the journal Calcified Tissue International and Musculoskeletal Research, analyzed data from more than 3,200 people ages 50 and older with no previous dynapenia. Researchers tracked them for four years as part of the English Longitudinal Study of Aging, a long-term study that began in 2002. Participants’ vitamin D levels were measured with blood tests at the start and categorized as sufficient (defined as more than 50 nanomoles per liter, or nmol/L), insufficient (30 to 49 nmol/L), or deficient (less than 30 nmol/L). After four years, grip strength was evaluated as a measure of participants’ overall muscle strength.

People deficient in vitamin D were 70% more likely to develop dynapenia by the end of the study than those with normal vitamin D levels. The results make sense, researchers said, since vitamin D is known to help with muscle repair and contraction. People can avoid vitamin D deficiency through careful sun exposure, eating foods rich in the vitamin, or taking a supplement.

Image: © Udra/Getty Images

About the Author

Maureen Salamon,
Executive Editor, Harvard Women’s Health Watch

Maureen Salamon is executive editor of Harvard Women’s Health Watch. She began her career as a newspaper reporter and later covered health and medicine for a wide variety of websites, magazines, and hospitals. Her work has …
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About the Reviewers

Toni Golen, MD,
Contributor; Editorial Advisory Board Member, Harvard Health Publishing

Dr. Toni Golen is a physician specializing in obstetrics and gynecology, practicing in Boston. Dr. Golen completed her residency training at George Washington University Medical Center in 1995, and is an associate professor at Harvard Medical …
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View all posts by Toni Golen, MD

Hope Ricciotti, MD,
Editor in Chief, Harvard Women’s Health Watch

Hope A. Ricciotti, MD, is Editor in Chief of the Harvard Women’s Health Watch. She is an Associate Professor of Obstetrics, Gynecology, and Reproductive Biology at Harvard Medical School and leads the Department of Obstetrics, Gynecology, …
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How to Get Over a Hangover

The best way to avoid a hangover is not to drink alcohol in the first place, even when it might seem like a good idea at the time. But, even if you stick with the recommended one drink per hour, you might end up paying for it the next day. Hangovers begin when your previously raised blood alcohol level drops and nears zero. So, how to get over a hangover? Shelley Shafer, DO, UnityPoint Health, offers her advice to help you get on your feet faster.

How Long Does a Hangover Last?

Dr. Shafer says hangovers usually resolve within 24 hours. But, those 24 hours can be rough due to symptoms, including fatigue, thirst or dry mouth, headaches, body aches, nausea, vomiting, stomach pain, poor sleep, sensitivity to light and sound, dizziness, shakiness, irritability and rapid heartbeat. Dr. Shafer says no two bodies are the same, and everyone tolerates alcohol differently depending on a variety of factors, such as age, size and life experience.

“It’s always a good idea to pace yourself. The liver processes one drink per hour. However, the liver can slow down some as we age, so if you’ve noticed hangover symptoms, try spreading drinks out even further,” Dr. Shafer says.

Dr. Shafer says if you know you’re going to consume alcohol, make sure you adequately hydrate the day before, with at least 64 ounces of water. Also, make sure you have at least one glass of water for each alcoholic beverage consumed. 

How Much Alcohol is Too Much?

It’s recommended that women consumer fewer than seven drinks per week. Men shouldn’t have more than 14. Dr. Shafer says anything above that could signal a possible drinking problem.

How to Get Over a Hangover?

Dr. Shafer knows most people have their own special recipe to cure a hangover. She says there’s no specific combination supported by the medical community. However, the eight items below could help relieve your suffering.

• Hydrate. Consuming alcohol causes dehydration by increasing urination. So, if you’re experiencing a hangover, reach for the water. While water is key, Pedialyte or sports drinks can help rehydrate you a bit faster than plain water because they include electrolytes (like sodium and potassium), which help direct water to the areas of the body where it’s needed most.
• Sugar boost. Alcohol causes low blood sugar. Eating a breakfast high in carbohydrates or adding a glass of juice can help get your sugar levels up while the alcohol comes out of your system.
• Coffee. Alcohol causes the blood vessels to dilate, which can cause headaches. Since the caffeine in coffee is a stimulant, it increases heart rate and constricts blood vessels. Dr. Shafer says that’s also why there’s caffeine in some headache medicines, like Excedrin. Besides helping with your headache, the caffeine in coffee can also provide a boost of energy. Keep in mind, you don’t need to go overboard with the coffee to feel its helpful effects.
• Multi-vitamin. Don’t forget to take your daily multi-vitamin. While you likely won’t feel a huge benefit from this, it won’t hurt. Many multi-vitamins include a B vitamin, which can help with energy. Also, if you happen to get too many vitamins, your body will simply get rid of the excess.
• Go to bed with an empty stomach. You’ve probably heard it’s a good idea to eat after drinking, so food can soak up the alcohol. However, Dr. Shafer says this is a bad idea. Having a stomach full of food at the end of the night will probably only cause you more problems. The reason – having too much alcohol causes stomach emptying to slow, which often leads to more indigestion, nausea, upset stomach, even vomiting. For this same reason, she’d suggest skipping a greasy breakfast, if you’re trying to handle a hangover.
• Potassium. You’ll get some of this electrolyte in Pedialyte or a sports drink. If you’re feeling muscle aches, adding in a bit more potassium from things, like bananas, can help offer some relief.
• Stop drinking. Having another alcoholic beverage in the morning isn’t going to help your cause. Hangovers are a type of alcohol withdrawal. So, if you have another alcoholic beverage, you are raising your blood alcohol level and prolonging when your hangover inevitably begins.
• Acetaminophen or ibuprofen. Using over-the-counter pain medication can help, but they come with a word of caution. Both alcohol and acetaminophen filter through your liver, meaning you shouldn’t use these two products together regularly, or you risk causing damage to your liver. Ibuprofen and alcohol both have gastrointestinal side effects, including bleeding and ulcers. Any time you’re taking two things with the same side effect, you increase your risk.

Is Mixing Different Types of Alcohol Bad?

You might have heard the phrase, “Beer before liquor, never been sicker. Liquor before beer, you’re in the clear.” Dr. Shafer says there’s no truth to it. She says it doesn’t matter what types of alcohol you mix. That being said, she does recommend sticking with one type because it’s easier to keep track of consumption amounts. U.S. Serving Size Guidelines include:

• 12-ounces of beer (5 percent alcohol content)
• 8-ounces of malt liquor (beer with high alcohol content)
• 5-ounces of wine (12 percent alcohol content)
• 1. 5-ounces of 80-proof distilled spirits or liquor (gin, rum, vodka, whiskey)

“If you get a beer, it’s often a pint, which is four ounces more than the recommended size. Bartenders also don’t always exactly measure shots or pours of wine. That’s why I suggest sticking with one type of alcohol. It’s easier to remember, for example, if you’ve had three beers. But, it gets more difficult if you have two beers, a long island ice tea and then another beer. You might think you’ve had four drinks. However, the mixed drink is really the equivalent of three or four drinks, which makes your total around seven drinks,” Dr. Shafer says.

Talk to your doctor if you feel you or someone you know has a drinking problem. Another resource is the National Drug and Alcohol Treatment Referral Routing Service at 1-800-662-HELP. It can route you to service in your community, and connect you with someone to speak with about the problems.

the most effective ways to help yourself after a feast and not go into a binge: Society: Russia: Lenta.

ru

A hangover the next morning after a feast is often the subject of jokes, but the victims of this “ailment” are not laughing. The severity of pain after a feast can sometimes be very serious. At the same time, many do not know how to properly “treat” a hangover and what to do is definitely not worth it. “Lenta.ru” studied the issue and collected recommendations from experts on how to prevent a hangover and what to do if it does suddenly come.

What is a hangover and why does it occur?

A hangover is a special kind of poisoning. The state of intoxication provokes a number of symptoms: headache, nausea, dry mouth, disorders of the gastrointestinal tract, depression of the nervous system, and others.

The cause of a hangover is an increase in the concentration of toxic substances in the body due to the use of alcoholic beverages. They are formed after the breakdown of alcohol, which takes an average of 8 to 12 hours.

Among the main causes of a hangover are the following:

• Poisoning by alcohol decay products – the liver often does not have time to fully process alcohol, because of this, acetic acid and acetaldehyde remain in the body – the latter, by the way, is several times more toxic than ethyl alcohol;

• disruption of the nervous system – under the influence of the same acetaldehyde, a hangover sufferer experiences discomfort due to any little things, for example, due to soft lights or weak sounds;

• leaching of vitamins and magnesium – the lack of the latter is especially noticeable, because without it calcium penetrates the cells, causing them to become overexcited and provoking nervousness, muscle weakness, cardiac arrhythmia and chills in a person;

• dehydration – this symptom is due to the diuretic properties of alcohol, causing dry mouth, lethargy and headache.

Photo: Shutterstock

Types of hangovers

There are several types of hangovers depending on the severity of the symptoms. It is necessary to distinguish between them because the decision on the need to seek medical help depends on this.

So, the following types of hangover are distinguished.

• Mild (up to 1 ppm of ethanol in the blood) Hangover usually goes away on its own. It can be distinguished by symptoms such as slightly elevated blood pressure, rapid pulse, and hand tremors. Folk remedies will help speed up the “recovery”.

• Medium (up to 2.5 ppm) is a much more unpleasant condition with severe headache, nausea, vomiting, tachycardia, in which a person needs help.

• Severe alcohol poisoning (more than 2.5 ppm) causes convulsions, confusion, vomiting, slow breathing and requires urgent medical attention.

At the same time, a severe hangover after binge drinking in alcoholics is associated with a direct refusal to take alcoholic beverages, the components of which have become full-fledged participants in metabolism, turning into substances vital for the normal functioning of the body.

How to get rid of a hangover at home

For this, it is necessary not only to overcome the symptoms, but also to eliminate the root causes – dehydration and intoxication of the body. It is recommended to start with the restoration of the water-salt balance, the level of sugar and oxygen in the blood. In severe cases, you can not do without seeking medical help, however, if everything is not so serious, you can cope on your own. This will help both medicines and folk remedies.

To get rid of a hangover, the first thing you need to do is sleep well. If you’ve had too much alcohol, don’t plan to get up early, as this will only exacerbate your hangover symptoms. Drinking alcohol in itself worsens the quality of sleep, but a good rest will give the body time and energy to return to normal functioning.

Photo: Shutterstock

Then you need to re-hydrate the body, because alcohol contributes to the active dehydration of the body, as a result of which the morning after the party, a person is very thirsty. Herbal teas, broth, mineral water, as well as pure water, natural kvass and such a well-known remedy as vinegar-free brine will help restore the water balance.

Yes, pickle is good for a hangover. But instead of brine, you can use rehydron, which is used for poisoning. But if you like brine, then you can take it in small doses, as it contains salt. It must be a salted brine, not pickled, because the latter contains vinegar, which is an intermediate product of the breakdown of alcohol. On the contrary, it increases intoxication. And non-pickled brine contains a number of components that will help the body, because alcohol removes trace elements – potassium, sodium, magnesium, calcium. They need to be replenished0003

Aleksey KazantsevHead Physician of the Narcology Clinic “Dependence-24”

After taking initial measures, you can continue your “treatment”, for this:

• Have a good breakfast – but only if you want to. A balanced breakfast, especially if it contains vitamins and minerals, alleviates hangover symptoms by lowering acid levels in the body and normalizing blood sugar levels. It will also help to cope with weakness and nausea. Any porridge on the water (especially oatmeal, which envelops the walls of the stomach), low-fat broth, steamed chicken and fish, baked vegetables are well suited;

• take a shower — water treatments have an invigorating effect, speed up the elimination of toxins;

• take a painkiller – if your head hurts badly, there is no point in enduring it. Choose proven, familiar remedies that your doctor has prescribed. But remember that drugs affect the liver, which has already undergone serious stress. In addition, sorbents will help remove toxins from the body. Glycine-containing products are suitable for restoring brain function. Also, vitamin complexes with magnesium content will not be superfluous;

• take a walk in the fresh air – this will speed up the metabolic processes in the body and help to quickly remove decay products from the blood. As a result, you should feel better. If there is no way to go outside, you can at least ventilate the room.

What not to do with a hangover

In an attempt to get rid of a hangover, you can, on the contrary, aggravate it. To avoid this:

• do not eat heavy fatty foods – remember that alcohol is broken down in the same place as fat. Therefore, fatty foods will only additionally load the liver and slow down the process of removing toxins;

• avoid strong tea and coffee, which can cause a sharp rise in blood pressure, which will increase the already increased risk of stroke. In addition, these drinks reduce the level of oxygen in the blood, which adversely affects the work of the heart muscle;

• refrain from visiting the bath – despite the popular belief that ethanol breakdown products come out in the steam room, one must not forget that profuse sweating increases dehydration, which already accompanies a hangover syndrome;

• do not drink new portions of alcohol – this is fraught with increased intoxication and the development of binge drinking.

Photo: Shutterstock

“If you are “sick” in the morning, a contrast shower is good, but in no case a bath or a hot bath. A walk in the fresh air will also help – you can go to the skating rink, take a walk in the park, near the house. And, of course, sleep is the main recommendation for post-intoxication syndrome. In no case should you treat like with like, as people say, because intoxication will increase, and the New Year holidays will turn into a New Year’s binge, ”said Alexei Kazantsev, head physician of the Addiction-24 drug treatment clinic.

Signs of a severe hangover

After excessive alcohol consumption, the concentration of toxic substances in the body goes too far. Because of this, there are a number of painful symptoms characteristic of a severe hangover. Among them are the following:

• nausea and vomiting . Usually, after emptying the stomach, a person begins to feel better, since this is a protective mechanism that speeds up the excretion of decay products. However, if the stomach is empty and vomiting does not stop, medical attention should be sought;

• severe headaches due to dehydration, lack of sleep and exposure to toxins. With a strong hangover, blood pressure rises, and blood circulation in the brain tissues is disturbed;

• pain in the stomach and intestines may be due to alcohol itself or due to overeating;

• high temperature is also a frequent companion of severe alcohol poisoning. If it does not go away for a long time, it is better to consult a doctor;

• feeling of anxiety and shaking hands . Alcohol has a strong effect on the nervous system, first stimulating it, and then sharply depressing it.

Photo: Jonah Brown / Unsplash

“You need to seek medical help for a hangover when you are really very ill, when your blood pressure is high, when your heart is tachycardic, your heart is racing, your heart hurts, when you have severe headache, chills, severe sweating, shaking hands when you can’t even take anything. The same symptoms in case of poisoning are possible if you took low-quality alcohol and there is a risk of poisoning with methyl alcohol, ”explained the narcologist Kazantsev.

Medical treatment for severe hangovers

If drinking was less than three hours old, the contents of the stomach must be emptied. To do this, drink a liter of water and press on the root of the tongue.

In severe alcohol poisoning, it is best to seek medical attention. A narcologist will remove toxins with the help of a dropper, which includes saline solution, hepatoprotectors, vitamins and a number of other components

In case of a single poisoning, the dropper acts quickly, allowing you to completely get rid of a hangover in a couple of hours.

How to avoid a hangover

You can fight a hangover with preventive measures. Even if they do not exclude all the negative consequences the next morning, they will significantly smooth them out. To mitigate the hangover syndrome, you need to follow the following rules:

• reduce the number of servings of alcohol – it is logical that the less ethanol enters the stomach, the less harm will be caused by its decay products;

• monitor the quality of the alcohol you drink — in addition to “scorched” drinks, various preservatives, flavor enhancers and other additives increase hangovers;

• It would be better if you had a hearty meal a few hours before the party. Physical activity will not be superfluous – just make sure that the body does not remain dehydrated by the beginning of the feast;

• Eat light meals – this will relieve unnecessary stress on the liver and stomach;

• Before going to bed after a party, drink a glass of water – this will reduce the feeling of thirst when you wake up and alleviate a headache.

The primary, most important thing is not to get drunk. It is necessary to strictly observe the dose – these are three or four glasses of the same champagne, three or four glasses of strong alcohol, which are not more than 30 milliliters. This is for the whole party. For women, respectively, two times less than

Aleksey KazantsevHead physician of the addiction clinic “Dependence-24”

In addition, Kazantsev advised to move more during the party and take longer breaks between drinking alcohol. “Someone has long toasts, someone has charades, go outside, set off fireworks and so on,” he said.

Photo: Maria Avdeeva / Unsplash

The snack, according to the narcologist, should consist of carbohydrates. It is better to refuse too fatty foods so as not to burden the pancreas. “In addition, before and after use, multivitamins of group B are required. You also need to take ascorbic acid,” the doctor added.

***

Morning hangovers are often perceived as a kind of “retribution” for a fun evening, and this is not far from the truth. Many are ready for this reckoning, but even if you start “to meet the enemy fully armed” in advance, stocking up on pickle and other means, it is very easy to underestimate it. The most reliable tactic is to avoid meeting him altogether, keeping your drinking under control. It should be remembered that, as many narcologists believe, there are no safe doses of alcohol.

How to get rid of a hangover at home, which helps with a mild hangover – February 21, 2020

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Water and a cat in the morning will be very useful

org/Person”> Photo: Daria Selenskaya / Network of city portals

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Always carry this text under your heart (next to activated charcoal) to quickly find your bearings after a little spree in honor of 23 February (and on other occasions) and promptly put yourself in order.

Only the most desperate, fearless and unprepared person will pour himself a glass without going through activated charcoal initiation. Absorbents are your best friend. But if the booze turned out to be spontaneous, and force majeure prevented you from taking preventive measures, try to at least eat. And the more fatty foods you take during a feast, the more difficult it will be for ethanol to be absorbed.

– When the body begins to absorb alcohol, it decomposes it into its constituent parts – glucose and acetaldehyde (a substance formed in the body as a result of the conversion of ethanol, later it is converted into acetate, which has on the body the effect that is commonly called a hangover). Acetaldehyde is a poison in itself. To mitigate the consequences, it makes sense to eat something heavier. The best option is to eat fat, says Igor Mormil, teacher at the Ural Institute of Fitness.

Sleep perfectly heals any ailment, and the body recovers best during the phases of REM sleep. But intoxication completely deprives a person of this pleasure. Therefore, even after eight hours of sleep, you will feel overwhelmed. Ask loved ones not to nag you for yesterday’s antics, close your eyes and try to sleep soundly.

Warn your loved ones that you are all right and put on a sleep mask

Photo: Daria Selenskaya / City Portal Network

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No time to sleep? Run to the shower! Treat yourself in the morning at least a short-term feeling of cleanliness. This will give strength, improve well-being and mood. Let not for long.

— A shower will improve microcirculation due to the load of mechanoreceptors. And when a person takes a shower, of course, it will be easier for him. But after some time, the previous state will return,” says Igor Mormil. – A contrast shower is not barely warm and slightly cold water. These should be drops, similar to those when you plunge into the font. But this is not recommended for everyone. A person who neglects the recommendations may experience problems with the pulse, his pressure will rise, and heart palpitations will appear.

A contrast shower is frankly cold and very hot water, no half measures!

Photo: Elena Latypova / NGS55.RU

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Speaking of good mood. Try to support him no matter what. An important nuance of a hangover is the so-called adrenaline longing. This is the strongest feeling of guilt and shame that you experience in the morning. Even if they didn’t do anything. And along with it, depression, anxiety and irritability will surely come. This is a normal and physiologically reasonable sensation, but if you do not want to put up with it, eat honey. It will cheer you up, speed up your metabolism, help remove toxins from the body and restore the balance of glucose, which you diligently washed out with alcohol the day before.

— There are water-soluble minerals and trace elements in the human body, they need to be constantly replenished. But with a normal diet, this is difficult to do. Honey contains all the necessary substances, including glucose and fructose. To restore your glucose balance, eat a teaspoon of honey every hour throughout the day. In its pure form or in an aqueous solution, – explains the head of the peasant farm “Ural Med” Dmitry Pasechnik.

You will do this automatically, even if you have experienced the feeling of a hangover for the first time. Dry mouth and thirst will lead you to a source of water. Drink it as much as possible, even if you don’t really want to. You have already been poisoned, and it will not get worse, and the water will remove the toxic breakdown products of alcohol from the body. At the same time, mineral water, it turns out, will not be as useful as ordinary drinking water without gases.

You can drink a maximum of two glasses of mineral water, the rest is ordinary drinking water

Photo: Daria Selenskaya / Network of city portals

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— Mineral water is considered to be medicinal table water. And it can lead to hyperkalemia (an increase in the concentration of potassium in the blood; severe hyperkalemia leads to a violation of the heart rhythm. – Approx. ed. ) or hypermagnesemia (an increase in the concentration of magnesium in the plasma; more common in patients with renal insufficiency and leads to hyporeflexia, arterial hypotension, respiratory depression and cardiac arrest – Note ed. ), explains Igor Mormil. – Therefore, mineral water is used to replenish the deficiency of minerals (two glasses are enough), and ordinary water is used to maintain the body.

In general, although the inscription “healing” stands out on the bottles with mineral water, this water does not help everyone. All because of the combined concentration of potassium and sodium. The World Health Organization recommends consuming less than two grams of sodium per day (and in some mineral waters, the combined concentration of sodium and potassium exceeds four grams per liter). It happens that more salt intake leads to strokes and heart attacks. Somehow too cool for a banal hangover.

If you feel that you are of no use at work today, take a day off and sit at home. Well, in the case when the hyperactive employee of the month wakes up in you in the morning, here is an armor-piercing and extreme bartending tip for you.

— Do you want to cheer up urgently and for a long time? Assess your strength and heart health and drink coffee with an energy drink. This, of course, will be a fatality, but it’s worth it,” says head bartender Ivan Derendyaev.

If you cannot help but work, do it at home

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You don’t always want to eat in the morning after the holiday, but you have to force yourself. Breakfast is an important part of every day, and a hangover is no reason to skip it. It is better to eat a couple of hours after waking up. During this time, the body will have time to cleanse itself. Choose lighter foods: low-fat soups, cereals, broths and fruits are your choice. Include foods high in vitamin C in your morning diet. Fatty foods are best avoided so as not to provoke an additional burden on the digestive organs.

By the way, we have already told you which menu should be preferred if you woke up after a serious spree. In response, we received experience-tested recipes and decided to discuss some of them with Sergey Bogdanov, Doctor of Medical Sciences, Associate Professor of the Department of Psychiatry, Psychotherapy and Narcology of the Ural State Medical University.

“50 grams of vodka and a glass of kefir”

Treating like with like is suitable for alcoholism. If you drink alcohol in the morning, then this is nothing more than a withdrawal syndrome. A person who is not addicted to alcohol will simply not be able to touch alcohol in the morning. Because he has postintoxication syndrome, he got poisoned. Poison will only make things worse. If alcohol improves your condition, then this is a formidable sign of the formation of alcohol dependence. With kefir or not – it does not matter.

“Half a glass of vodka, cucumber or cabbage pickle”

There is rational grain here, but do not confuse cooking technologies. If the base of the brine is vinegar, then against the background of an irritated stomach, it will only make things worse. As for fermentation, this is an independent fermentation process. Such a brine is really rich in trace elements, minerals, etc. A very useful tool. Only without alcohol, of course.

“Drink a large mug of sweet tea at night”

Strong tea is a matter of caffeine. It is a kind of antidote to alcohol, a sobering agent. There is also tannin, and this is the protection of the mucosa from absorbing additional doses of alcohol.

Plombira Briquette

Firstly, the cold factor works here. This is the receptor effect of cold. The second point is milk fat, if natural ice cream, without palm oil. As an energy substrate, it can somewhat alleviate the condition, increase the energy capabilities of the body. Plus sugar, we have already talked about it.

Can of cola or fanta

The issue of carbon dioxide may play a role because it excites the receptors in the digestive tract. This can cheer up a person a little and improve his condition. There are many other ingredients in the same cola. Some of them can be a stimulant in and of themselves. With sugar, which is contained in carbonated drinks, it is more difficult. Here the question arises of its assimilation. It is complicated by an irritated stomach and anergy, the body does not have the energy to absorb it.