The good news is that quitting is not nearly as difficult as with most substance addictions, according to experts.
“Most people I know with diabetes are able to stop drinking diet beverages if they choose to and they don’t typically experience symptoms of withdrawal,” says Scheiner.
Here are some tips, culled from various experts, on how to kick your addiction to the curb:
Start off slowly. Although some people can quit cold turkey, most of us probably can’t, so when you decide to stop drinking diet soda, do it gradually. For instance, if you’re currently drinking several cans per day, try to reduce the number of cans each day, one by one — over several weeks if necessary. Set realistic goals and try to stick to them, but also remember that changing habits can be challenging and takes time so it’s important to be patient with yourself, too.
Extra sleep may help. If you find yourself addicted to diet soda, it may be the caffeine you are craving. Withdrawals from caffeine often cause headaches, mood swings, and tiredness. If you are experiencing these symptoms, you could possibly use another caffeinated beverage, like coffee or tea, as an alternative for your typical diet soda consumption. Avoiding caffeine consumption after 2 p.m. can help you sleep better, and additional sleep can help curb your cravings.
Find an alternative to diet soda. As noted, if it’s the caffeine you have an affinity for, consider reaching for an occasional cup of coffee or tea instead. If you love the carbonation and fizz, try switching over to flavored seltzers that are becoming popular healthy alternatives to soda.
If you are experiencing symptoms of withdrawal, such as fatigue, irritability, or headaches, try to find ways to mitigate these experiences. Typically, withdrawal symptoms can last anywhere between 2 to 9 days. They’re more likely to happen when you quit cold turkey, so it may help to ween yourself off soda on a day-by-day basis.
If you feel like you are addicted to Diet Coke, know that you are not alone. As of now, some research points toward negative health outcomes from heavy consumption of diet drinks, but this research is still in its early stages.
Whether you have an addiction to Diet Coke or learning about ways to quit, it can be helpful to try cutting back by having a full glass of water before — and between — each diet soda that you drink.
Unlike diet soda, water keeps your body hydrated. Drinking up to 8 glasses of water a day can help prevent a variety of health problems, like dry skin and urinary tract infections.
The bottom line is that diet soda can be a part of your meal planning if it’s consumed in moderation — so go ahead and enjoy… in controlled quantities!
This content was originally published here.