ed-harmreduction

[ed-harmreduction]

Nicotine as an appetite suppressant + the dangers of nicotine

I AM BEGGING YOU, DO NOT MAKE THIS POST THE REASON YOU DECIDE TO START NICOTINE-USE. IT’S NOT WORTH IT.

Nicotine (through vaping and smoking generally) is known as an appetite suppressant and seems to be used by many with 3d’s and is somewhat normalized in the 3d community. This post is about nicotine, both the knowledge of its effects and the many dangers of it.

THIS POST IS NOT TO ENCOURAGE ANYONE TO USE NICOTINE, instead to state the facts and emphasize the numerable down sides. The legal age to use nicotine in most countries is 18, so this post should be useless for minors, and you can choose not to progress below the cut :) 

Starting off this post... with the downsides of nicotine (mainly discussed as smoking)

DOWNSIDES:

The world would be way too perfect if nicotine came without any downsides. So there are many downsides that act as a deterrent to using nicotine, and hopefully will make someone not risk their health and life and start using nicotine.

Nicotine is HIGHLY ADDICTIVE, described as highly “habit forming”. This means that once you start, quitting is exceedingly difficult if or when you don’t want to continue your “nicotine-getting” (this includes smoking, vaping, using snus/nicotine pouches, chew tobacco, nicotine replacement products and etc…). Nicotine has withdrawal symptoms, which (trust me) make quitting more difficult. 

… smoking causes a SHORTENED LIFE EXPECTANCY. The life expectancy for smokers is at least 10 whole years less than that of non-smokers. Shocking, but that is a significant difference.

Smoking causes illnesses: the obvious one everyone is aware of is cancer of course. It is however only one of numerous diseases, including: heart disease, lung diseases in addition to lung cancer, risk of stroke, diabetes, COPD (lung disease), arthritis and certain eye diseases.

Quitting nicotine is the safest thing to do with regards to nicotine, but the easiest is to never even start. If you want to quit, using nicotine replacement products (such as bandaids or nicotine gum) and tapering off is most likely the easiest, as quitting cold-turkey can have unpleasant side effects. 

Some tips for quitting nicotine

Decide when to do it. Making a plan increases your chances of doing something. Decide on a date when you will stop smoking and stick to it.

Be prepared. Think about what could get in the way of you stopping smoking. For situations that you might find difficult, plan what actions you’ll take to help yourself. For example if you are socialising with friends who smoke.

Keep trying. It takes most people a few tries before they manage to stop smoking for good. If you don’t succeed at first, think about what worked and what didn’t, and what you could do differently next time. Your stop smoking service, doctor or pharmacy can help you find a method that works for you.

Focus on your motivation. Remember why you decided to stop smoking and what the personal benefits are for you – try leaving sticky notes for yourself or set reminders on your phone.

Change your routine. If you’re used to smoking at certain times, try doing things differently to break the link between a certain time or activity and you smoking. For example, if you normally smoke after a meal, try going for a walk or doing something you enjoy instead.

Keep your mind and hands busy. Even with stop smoking tools, you’ll probably still feel the urge to smoke sometimes. Try doing something else to distract you, like exercising, watching TV or reading. It may help to hold something in the hand that normally holds your cigarette.

Nicotine withdrawal symptoms include: Feeling depressed, anxious, irritable, restless or hungry, Poor concentration, Poor sleep at night, Urges to smoke, Feeling sick, Feeling unwell, Headaches and more. Symptoms usually last 2 to 4 weeks and get easier with time. Using nicotine replacement therapy can help avoid these.

Is nicotine truly an appetite suppressant? Short answer: yes. There is research (multiple studies) that smoking tobacco decreases appetite and *through that* weight, and nicotine is the compound in tobacco that is responsible for this effect. Nicotine causes these effects due to its effect on the central nervous system, and parts of the brain that control food intake and body energy use. Nicotine increases body energy expenditure, raising metabolic rate and increasing lipolysis in addition to appetite and food intake suppressing effects.

While stopping smoking may lead to small weight gain initially, studies luckily show that long term there is no significant difference in weight between those who stop or continue using nicotine products.

Useful link about appetite suppressant effects

Useful link about quitting

[ed-harmreduction]

Natural alternatives to l4x4tives

Continuation to my post about l4x4tive safety, a list of natural alternatives to l4x4tives. Hoping that this inspires someone to not go down the path of using l4x, or helps someone achieve a ummm bowel movement

vv

List of natural alternatives:

Fiber: eat more fiber. Total recommended fiber intake for females is 25 grams and for males 38 grams. There are two main different types of fiber that you can eat, and the best for constipation is to get a good mix of both types. A diet cutting out carbs, and a diet with a restricted intake is likely to be deficient in fiber.

Insoluble fibers: adds bulk to poop and makes it pass through your digestive system faster. Sources for insoluble fiber include wheat bran, whole grains, leafy greens, fruit and vegetables, cauliflower, brown rice

Soluble fibers: softens the poop and improves its consistency, helping it pass easier.

Sources for soluble fibers include oats, barley, peas, some fruits, carrots and legumes, as well as psyllium, which studies show is a helpful source of good fiber for constipation 

Glucomannan/shirataki noodles: Glucomannan is a type of soluble fiber found in the roots of that konjac plant. Sources include shirataki noodles and supplements.

Coffee, caffeinated coffee: For some people, drinking coffee can stimulate your digestive muscles. A study from 1998 found that caffeinated coffee has 60% more of an effect on the digestive system than water, and drinking more water is also a thing that can help with constipation.

Water: stay hydrated!! Seriously, dehydration can cause constipation. Drink some water, even carbonated water works (NOT soda or coffee or something else that doesn’t hydrate you so well)

Castor oil: Swallowing castor oil can have the effect of making defecating easier

Prunes/prune juice: prunes contain a compound called sorbitol, which can have laxative effects and is pretty effective. The effective dose is about 7 regular-sized prunes or 50 g of prune puree, but pooping is worth it imho

[ed-harmreduction]

Periods and 3at1ng d1s0rders

This is an informational post about periods and 3d's, read if this applies to you. Losing your period comes with consequences, and hopefully this post will encourage you to not aim for amenorrhea.

This is long, vv

Amenorrhea is the absence of periods for 3 or more months. There are many types, those of us with 3d’s commonly have a form called “functional hypothalamic amenorrhea”. This is a diagnostic criteria for anorexia nervosa and a side effect of malnutrition, exercise or weight loss seen in those with 3d’s. 

There are a lot of side effects to amenorrhea, such as osteoporosis (a bone disease), loss of bone density, early menopause and reproductive issues. Even though it may seem validating to have your period stop, it shouldn’t be aimed for because of the effects it brings with it. Remember that if you still have your period, your 3d is just as valid as someone’s who has amenorrhea!! You are lucky if your body can cope well enough to be able to allow you to have your period, and the longer your body keeps up, the better. 

Why does it happen? Short answer: hormonal issues. Chronic stress (including emotional/mental stress, bodily stress from malnutrition and excessive exercise) can cause something called hypoestrogenism. Hypoestrogenism means a deficiency in the hormone estrogen. Along with that, it can also cause issues with other hormones involved in the menstrual cycle. 

Causes:

Energy balance: Eating under your caloric expenditure (bmr +exercise). This is very, very common for those of us with 3d’s, because this is what is necessary for weight loss. When the body doesn’t have enough energy for all functions, it can force the body to shut down not-so-necessary functions like menstruation.

Food range restriction: restricting the range of foods and nutrients can lead to amenorrhea. Especially a diet lacking in fat can cause it, because the body does in fact need healthy fats for functions. For me personally this is likely to be what triggered amenorrhea so early.

Weight loss: the obvious connection is that a low body weight (bm1) and a low body fat percentage can lead to amenorrhea, and weight loss is what leads to this. But losing a lot of weight can trigger amenorrhea despite an otherwise healthy or even higher bm1.

Exercise: exercise burns energy, and excessive exercise can burn away the energy that is needed to maintain menstruation. 

Genetics: genetic predisposition can be a reason why everyone is unique and why this depends on you personally. 

When does it happen? When you develop amenorrhea is very personal, and there is nothing to predict when it will happen. For me personally, I’ve developed amenorrhea twice, both at around a bm1 of around 18, but many may lose their period at a higher weight or not lose it until a much lower weight. Generally, the longer your body holds out the better, because the lack of hormone activity comes with the aforementioned side effects.

[ed-harmreduction]

This account is dedicated to 3ating d1sorder harm reduction.

This is not to promote ed'd behaviors or to encourage anyone to not choose recovery or remain sick. I can't force who ever is reading this to choose recovery, but I can share harm reduction information and that is the purpose of this account. This account is separate so no triggering content like that on my main blog won't be posted here.

stay as safe as possible everyone!!

For any corrections, suggestions, questions, just really anything: contact me on my main blog (this is a side block so can't message here) or by email (decayingtree123@gmail.com)

google doc with all the information compiled:

[ed-harmreduction]

post about vitamins, minerals and supplements

(this is a post about vitamins and minerals in relation to ed's)

When you are eating less than recommended, it is very, very likely that you will be getting less vitamins and minerals than recommended as well. Also, some vitamins are fat soluble, so not eating enough fat can affect your absorption of them. And there are many other things that can lead to deficiency in essential vitamins and minerals related to ed’s.

Caring about vitamins and minerals is important, because they are necessary for many processes in the body. Some vitamin deficiencies can cause fatal illnesses like scurvy and pellagra, or issues like osteomalacia, none of which you want to develop.

Although supplements are good, don’t go overboard with them, since too much of some things can also be bad and cause symptoms, please don’t 0d on supplements and follow guidelines for daily intake!!

this is long... vv

Note: MICROgrams is written here with “micro” capitalized because micrograms are 0.001 mg, so there is a big difference even though the names sound similar, so it causes less confusion to just emphasize the difference.

VITAMINS

Fat soluble vitamins:

Vitamin A/retinol. is good for your skin, mucus membranes and night vision.  Too much vitamin A can cause symptoms, so don’t go crazy with the amount. Natural sources for vitamin A include: organs, eggs, dairy products, carrots and spinach. Recommended daily intake is 700-900 MICROgrams, and the upper limit is 3000 MICROgrams

Vitamin D/calciferol is important for your bone strength. A deficiency in vitamin D can cause a disease called osteomalacia in adults and called rickets in children. People that “don’t eat much” are at risk for deficiency. Exposure to sunlight is a natural way to get vitamin D, but supplements of it are useful too, a high percentage of people are deficient in it. Recommended daily intake is 15-20 MICROgrams, maximum daily intake is 100 MICROgrams.

Vitamin E is needed for muscle, nerve and blood cell function. Natural sources include vegetable oils, eggs, whole grain products and wheat grains. Supplementing this should not cause dangerous symptoms even at higher doses, (but do stick to recommendations regardless). Recommended daily intake is 15 mg, maximum daily intake is 1000 mg.

Vitamin K helps blood to clot properly, deficiency can cause increased risk of bleeding. It is both made by gut bacteria and eaten in foods like leafy greens. Recommended daily intake is 90-120 MICROgrams.

Water soluble vitamins

Vitamin B (all of them) Vitamin B is a group of vitamins with different structures and functions.  Supplements of them are important, deficiency can cause diseases and other problems. A vegan or vegetarian diet can increase risk for deficiency in some of them. Natural sources include rye bread, dairy products and meat. Recommended daily intake varies for different vitamin B’s (B1=1.1-1.2 mg, B2=1.1-1.3 mg, B3=14-16 mg, B5=5 mg, B6=1.3 mg, B7=30 MICROgrams, B9=400 MICROgrams, B12=2.5 MICROgrams)

Vitamin C is needed for skin and membrane health, and deficiency of it can cause scurvy.  Vitamin C supplements are useful, and vitamin C also helps with iron absorption! Smoking tobacco increases your need for vitamin C. Natural sources for vitamin C include fresh vegetables, berries and fruits. Recommended daily intake is 75-125 mg

Minerals

Magnesium. Magnesium is needed for many enzyme reactions in cells.  Note that using diuretic medications can cause a deficiency in magnesium. Too much magnesium can cause diarrhea. It is abundant in green plants, grains, meat and fish. Recommended daily intake is 310 mg and maximum daily intake from supplements is 350 mg.

Iron. Iron supplements are useful!! This is really important, because low iron levels can cause so many things like dizziness, fatigue and more… I take iron every day, I’ve been tested and my iron levels have always been low. Low iron can come from not getting enough of it in your diet, or losing bl00d (periods etc), and a restricted diet is likely to not have enough nutrients such as iron. Natural sources for iron include meat, organs and whole grain products. Recommended daily intake is 8 mg and 18 mg or those who menstruate. Maximum daily intake is 45 mg.

Calcium. Calcium is needed especially as a building block of bones and teeth, and is also needed for nerve function. Especially if due to malnutrition your period has stopped like mine, there is a real risk for you to develop osteoporosis (brittle bones) and a deficiency in calcium can also cause it.  Calcium tablets have a terrible consistency but it’s worth it to minimize the risk for bone density loss due to hormonal issues and malnutrition. Calcium is found in dairy products. Recommended daily intake is 1000 mg, and the maximum daily intake is 2500 mg.

Potassium. Potassium, K, is important for fluid balance and muscle and nerve function. Throwing up, using some diuretics and some l4x4tives can cause a potassium deficiency, because they remove it from your body. Symptoms of potassium deficiency include muscle weakness and heart issues, and prolonged it can lead to kidney damage. Hyperkalaemia (too much potassium) is very dangerous too, so make sure you don’t accidentally 0d on it. Some diuretics do NOT remove potassium from the body (CHECK WHICH CATEGORY YOURS BELONGS TO if you use them) so using potassium supplements in conjunction with these or ACE-blockers is dangerous. So be safe and ideally ask a doctor (you don’t have to say it’s because of your ed, you can make some excuse about feeling like you might be deficient in everything cause you’re tired all the time etc). Natural sources include whole grains, potatoes, root vegetables, bananas, citrus fruits, fresh greens and legumes. Recommended daily intake is 2300 to 3000 mg.

Zinc. Zinc is needed for skin functions, wound healing and sense of taste and smell. Too much zinc can cause issues, and the recommended daily intake should not be tripled. Natural sources include fish, meats and grain products. Recommended daily intake is 8-11 mg.

Sources:

Specifically for ed’s: https://www.aplaceofhope.com/supplements-for-eating-disorder-recovery/ (ignore the recovery aspect if that doesn't apply to you)

Recommended daily amounts:  https://nutritionsource.hsph.harvard.edu/vitamins/

[ed-harmreduction]

This should be here, I just started this side blog dedicated to harm reduction :)

Stay safe people <3

post about l4x4tive safety!!

Disclaimer: this is an educational post meant to encourage people to atleast be safe if they decide to use this type of meds, like many with 3ds do. I’m not encouraging the use of l4x4tives, but if someone will use them regardless, I’d rather educate them about safety.

L4x4tives will NOT MAKE YOU LOSE WEIGHT. They won’t. They don’t remove calories of fat or anything like that. They might make you lose weight due to the fact that you have less feces inside you, but they will not remove fat or calories or anything except waste and water. They won’t make you lose weight, so do NOT take them for that purpose. 

This is looong but necessary if this applies to you

Don’t use l4x4tives, but if you will anyways, use l4x4tives responsibly! Don’t abuse them, be safe. There are 2 main types of l4x4tives, this post will handle them separately. They are “bulk-forming” and “stimulating” and function differently

Why use them then? A diet deficient in fiber might make you constipated, that’s just the truth. And a highly restricted diet is often deficient in fiber. 3ds and constipation go hand in hand often, so using medicine to help you yk pass waste after weeks of stomach pain from not doing so is sometimes a good idea.

Natural alternatives include either dried plums/plum puree, or making sure you get enough fiber in your diet. And maybe you are lucky and manage to keep regular without anything, then definitely DON'T experiment with pharmaceuticals.

DO NOT USE ALL TYPES OF L4X4TIVES though, please read this post and try to use bulk forming l4x4tives, they are safer. They “bulk up” what is inside you and makes it easier for stuff to come out, because well… there is more to push. They are less bad for your body in the way that they don’t stimulate the muscles of your bowel, and just naturally make you use the bathroom. They don’t have the same risk of your bowel relying on them like stimulating l4x4tives (where the bowel might stop working naturally due to overreliance on stimulating l4x4tives). Google any l4x to see which “type” it is, and try to stay away from stimulating ones if you truly feel like you need to use them. 

Stimulating l4x4tives are the other category, they are things that work by stimulating the muscles of your intestines and force stuff to come out by doing that. They carry the risk of causing dependance, since they might make it impossible to pass anything without using them if your bowel gets too accustomed to them. They are recommended to be used for severe constipation, once and not eaten continuously. They are more “powerful” and often work faster, but they are also more dangerous.

Safety tips for stimulating l4x4ives:

FOLLOW DOSAGE RECOMMENDATIONS. Do NOT fcking 0d on them. The dosing recommendations are found online or in the packet. Don’t go over them. Just do not, the recommendations are there for a reason.

NOT EVERY DAY!! Every 3 days is still considered a healthy interval for bowel movements, so aim for that, and if possible without too much discomfort, maybe once a week is fine (for me personally, I aim for once a week since it’s not too uncomfortable to wait)

DON’T OVER RELY ON THEM!! Try to use bulk-forming l4x4tives, try to use natural alternatives like eating more fiber, try anything else. Stimulating l4x are not good to rely on blindly, because at some point you’ll need them and your bowel just won’t function without them.

I could link some sources but they are all in Finnish, but if there are any questions, anything at all, feel free to ask, I’ll be glad to answer! Or try doing your own research, I’d recommend making sure you know the risks of the specific one.