Ever feel like you’re not in control of your diet? Maybe you don’t know what healthy foods to eat, what to pair with what, or maybe you just have a hard time with self-control. Either way, we’ve all been there! Most people, in some way, have struggled with their relationship with food and the use of food. Whether it’s using it as a way to cope with stress, to suppress emotions, or to control your body when you’ve lost control in all other aspects of your life – creating a positive relationship with food is vital to prevent the onset of many chronic diseases and living a long, healthy life for years to come.
So, since March is National Nutrition Month, we decided – what better way to celebrate and spread awareness around the importance of nutrition than now? We’ll be giving you some tips you can start implementing in your daily lives, ways to achieve your goals, and how you can start incorporating healthy habits with food, today.
Urine Drug Test: Everything You Need to Know
In today’s world, drug testing has become a standard procedure for various purposes, from employment screenings to monitoring substance abuse treatment. Among the different methods used for drug testing, urine drug tests are one of the most common and widely accepted methods. Let’s delve into the intricacies of urine drug tests, their purpose, accuracy, and implications.
Introduction to Urine Drug Tests
What are urine drug tests?
Urine drug tests, also known as urinalysis, are diagnostic tests that detect the presence of various substances or their metabolites in urine samples. These tests are conducted for several purposes, including employment screenings, legal investigations, and medical evaluations.
Why are they conducted?
Urine drug tests are conducted to assess drug use or exposure to specific substances. Employers may use them to ensure a drug-free workplace, while healthcare professionals may use them to monitor patients undergoing substance abuse treatment.
Types of Drugs Detected
Common drugs detected in urine tests
Urine drug tests can detect a wide range of substances, including but not limited to:
Marijuana (THC)
Cocaine
Opioids (such as heroin, oxycodone, and morphine)
Amphetamines
Benzodiazepines
How long do different drugs stay in the system?
The detection window for drugs in urine can vary depending on several factors, including the type of drug, frequency of use, and individual metabolism. Generally, drugs can be detected in urine for:
Marijuana: Up to 30 days
Cocaine: 2 to 4 days
Opioids: 1 to 3 days
Amphetamines: 1 to 2 days
Benzodiazepines: 1 to 7 days
Purpose of Urine Drug Testing
Employment screenings
Many employers require prospective employees to undergo urine drug tests as part of the hiring process. This is done to ensure a safe and productive work environment and to mitigate the risks associated with drug use, such as accidents, injuries, and decreased productivity.
Substance abuse monitoring
In clinical settings, urine drug tests are used to monitor patients who are undergoing treatment for substance abuse disorders. Regular testing helps healthcare professionals assess treatment progress, detect relapses, and adjust treatment plans accordingly.
How Urine Drug Tests Work
Collection process
Urine samples are collected in sterile containers provided by testing facilities. The collection process is usually observed to prevent tampering or adulteration of samples. Once collected, the samples are labeled and sent to laboratories for analysis.
Laboratory analysis
In the laboratory, urine samples undergo various tests to detect the presence of specific drugs or their metabolites. These tests may include immunoassays, gas chromatography, and mass spectrometry. Positive results are confirmed through additional testing methods to ensure accuracy.
Accuracy and Reliability
Factors affecting accuracy
Several factors can affect the accuracy of urine drug tests, including:
Quality of testing equipment and procedures
Adherence to collection and handling protocols
Cross-reactivity with other substances
Dilution or adulteration of urine samples
Measures to ensure reliability
To minimize the risk of false results, testing facilities follow strict protocols and quality assurance measures. This includes regular calibration of equipment, validation of testing methods, and chain of custody procedures to track sample handling.
Preparing for a Urine Drug Test
What to avoid before the test
Before undergoing a urine drug test, individuals are usually advised to avoid certain substances or medications that could interfere with the test results. This may include over-the-counter medications, herbal supplements, and certain foods.
Food is a means to nourish your body so you can live a long, healthy life and use your body the way it was designed. Adopt a healthy relationship with food with these 10 tips!
Tip #1: Eat Breakfast
We know what you’re thinking, “Wow, this is the first tip? I already know that…” But, are you starting your morning off with a healthy breakfast? While sugary cereal or biscuits from McDonald’s in the morning may “act” as breakfast, your body’s first meal of the day needs a powerful and healthy kickstart. It’s important that your breakfast includes lean protein, whole grains, and a combination of both fruits and vegetables! Maybe try some scrambled eggs with turkey bacon and a piece of whole-grain toast. If you’re not an egg lover, try some low-fat plain yogurt with whole-grain cereal (or granola) and some fruit.
Tip #2: Keep Those Tempting Foods Out of Your House
We’ve all done it… Maybe we’ve had too many cookies, pop tarts, or Doritos living in the house. How can you not eat them? They’re right there! The key here is self-control, but if you can’t practice self-control for certain types of foods in your home, then it’s important to leave them at the grocery store and only eat them when you go out to lunch or dinner. This goes for sugary beverages as well!
Tip #3: Make Half Your Plate Fruits and Veggies
Adding some natural color to your diet can only aid in positive benefits. Of course, except in situations where you may be allergic. If that’s the case, stay clear of the lemons! But in other cases, fruits and vegetables add an abundance of color to your diet and include things like fiber, vitamins and minerals, and even flavor. Start incorporating 2 cups of fruit and 2 ½ cups of veggies in your diet, daily. You can use fresh, frozen, or canned (just watch the sugar in canned).
Tip #4: There’s a Difference Between a Snack and a Treat
Remember what we said earlier? “Food is a means to nourish your body” and that’s no different with snacks. A snack is meant to help your body sustain hunger and energy from one meal to the next. They can be eaten throughout the day between meals, whereas treats should be viewed as more of a reward. While it might be easier to grab a few powered donuts because well…they’re right in front of you, choosing a healthy snack is crucial to keeping you full and nourished longer. Instead of the donuts, or whatever your typical go-to unhealthy snack is, try replacing them with some of these! Try out alpine ice hack.
- A handful of nuts and low-fat string cheese
- Hard-boiled eggs and fruit
- Plain Greek yogurt. (it can be extra tasty if you add some fruit in your yogurt)
- Peanut butter (or nut butter) and an apple
- Raw veggies and cottage cheese or hummus
Tip #5: Watch Your Portion Sizes
It’s time to get out those measuring cups (you can even use your hands!) and see how close your portion sizes are to the recommended serving sizes listed on the Nutrition Facts label. Have you been going a little over?… That’s okay! It’s never too late to start correcting unhealthy eating habits. Start measuring your food to get an idea of what a healthy portion should look like. Once you got it down, just remember that half of your plate should consist of fruits and veggies, and the other half should be 25% lean protein and 25% grains. You can even add a serving size of fat-free or low-fat dairy to complete the meal!
Tip #6: Eat Seafood 2 Times a Week
Seafood is a great source of healthy Omega-3 fatty acids and has huge impacts on your cardiovascular health, according to the American Heart Association. Eating one serving (3 ½ ounces or ¾ cup) of non-fried fish at least twice a week can help prevent heart disease, stroke, heart failure, and several other life-threatening heart illnesses. It’s important to choose a fish, or shellfish, that’s high in Omega-3s and low in mercury – like salmon, trout, oysters, or sardines. Eating just one serving of healthy fish every week will aid in better cardiovascular health than eating none at all. This is also a great substitute for those regular high saturated fatty meals. If you don’t know where to start with cooking fish, try a different recipe each week until you find one you like! These are just some of the most common healthy benefits that kerassentials oil provides.
Tip #7: Drink Water and then Drink Some More
Hydration plays a massive role in your body and skin. Drinks with added sugars, like sodas or fruit juices, just contribute to wasted calories and little to no nutritional value. In fact, some sugary beverages can do more harm than they can good. The key to knowing if you’re drinking enough water throughout the day is to make sure your urine is light in color to clear. If your urine is yellow, especially dark yellow, then your body is lacking hydration. Instead of grabbing another Diet Coke (we know…it just tastes so good), quench your thirst with water and give your body what it needs. Don’t know how much water to drink? Try the 8×8 rule (8 glasses x 8 ounces of water a day = a minimum of 64 ounces a day).
Tip #8: Get Physically Active
Getting enough physical activity has numerous health benefits your body needs. If you’re not one to exercise, just start with 10 minutes each day! Eventually, you can build up your stamina to reach 2 hours and 30 minutes each week, which is recommended by the American Heart Association. Maybe try going for a walk around the neighborhood after dinner, playing a game of catch in the yard, or dusting off that bike of yours and going for a short ride. Whatever exercises you can start doing, make an effort to try something today!
Tip #9: Practice Mindful Eating
Listening to your body when you are hungry is super important. It’s also important to stop eating when your body is full. Maybe you’re guilty of sometimes eating when you’re bored, sad, or stressed – but these are unhealthy eating patterns and can lead to serious health issues, as well as an unhealthy relationship with food. Practice mindful eating by sitting down to eat your food instead of eating in a rush. Turn off the TV, put down the phone and electronics, and just focus on the food that is in front of you.