Drinks

6 Drinks for Lowering Blood Pressure.

Posted by

0


In addition to making changes to your diet and lifestyle, research shows that several drinks could help lower blood pressure levels and support heart health.Marti Sans/Stocksy United

When blood pressure goes unchecked, it can lead to complications such as heart disease and stroke.

One of your first lines of defense against high blood pressure (hypertension) is your diet. Adopting a blood pressure-friendly diet may helpTrusted Source keep your blood pressure within a healthy range without the side effects caused by medications.

In addition to certain foods that may help lower your blood pressure, some types of drinks may also be helpful.

In this article, we’ll take a deeper dive into six different types of drinks that may help lower your blood pressure.

What is high blood pressure?

High blood pressure is a condition that occursTrusted Source when the force of the blood pushing against the walls of your arteries is too high.

This can cause your heart and blood vessels to work harder, which can damage your heart muscle over time. Additionally, it can cause small tears in the walls of your arteries to form, leading to the buildup of fatty plaque.

High blood pressure usually develops over time and can be causedTrusted Source by poor diet, lack of physical activity, and certain health conditions, including diabetes and obesity.

It’s important to treat high blood pressure, as it can increaseTrusted Source the risk of many other conditions, including heart disease, stroke, and kidney failure.

Treatment for high blood pressure generally involves a combination of medications, which are used to relax or widen your blood vessels, along with diet and lifestyle changes.

1. Beet juice

Not only do these colorful, low-calorie vegetables contain a host of health-promoting vitamins, minerals, and plant compounds, but they may also help lower your blood pressure.

A randomized pilot study from 2016Trusted Source found that the juice of both raw and cooked beets improved blood pressure. But raw beet juice had a greater impact on blood pressure.

Beets are rich in dietary nitrates, a compound known to have blood pressure-lowering effects. In a 2017 reviewTrusted Source, researchers found that these benefits were greater than the effects of nitrates alone.

In other words, other heart-friendly compounds are likely at play as well.

Try this simple beetroot juice recipe.

2. Tomato juice

Growing evidence suggests that drinking one glass of tomato juice per day may promote heart health.

In a 2019 studyTrusted Source, Japanese researchers evaluated the effects of drinking an average of one cup of tomato juice per day among participants with risk factors for heart disease.

They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as LDL cholesterol. Other recent studies have reported similar results among people with stage 1 hypertension and pregnant women.

To avoid unnecessary sodium, which can have the opposite effect on your blood pressure, make sure to buy unsalted tomato juice.

3. Pomegranate juice

Not only are pomegranates rich in nutrients such as folate and vitamin C, they also boast potent anti-inflammatory effects. It may come as no surprise then that pomegranate juice can contribute to a heart-healthy diet.

A 2017 literature review of eight randomized, controlled trials found that consuming pomegranate juice may help lower both systolic and diastolic blood pressure.

The effects on systolic blood pressure were independent of how long participants consumed pomegranate juice for and how much.

If you decide to add pomegranate juice to your diet, make sure it’s 100 percent juice with no added sugar.

4. Berry juice

Like pomegranates, berries — especially blueberries — are known for their antioxidant properties.

A 2020 review reported that drinking cranberry or cherry juice may improve your blood pressure.

Another review published in NatureTrusted Sourcein 2016 found that consuming berries lowered both systolic blood pressure and LDL cholesterol.

In both reviews, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.

If you opt for store-bought berry juice, make sure it doesn’t contain any added sugar.

5. Skim milk

Low-fat dairy products such as skim milk and yogurt are a key component of Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.

According to one 2018 studyTrusted Source in 2,694 adults, increased consumption of low-fat milk was also associated with lower levels of systolic and diastolic blood pressure.

But the researchers noted that they couldn’t separate which component of dairy may be responsible for the association, surmising that phosphorus and calcium may be playing a role.

Typically, health professionals recommend you try to get two to three servings of low-fat milk products per day. You can drink a glass with your meals or add it to cereal or a smoothie. Steamed skim milk also makes a great addition to coffee.

But if everyone were to consume two dairy servings a day, it would negatively contribute to climate change, place more pressure on natural resources, and may increase the methane (a type of greenhouse gas) output of dairy-producing farm animals.

For this reason, if you’re looking to eat a sustainable diet, you can aim for about 250 grams (g) of dairy a day and no more than 500 g. About one 8-ounce cup of milk or yogurt or about an ounce of hard cheese equals 250 g of dairy.

6. Tea

When it comes to blood pressure, not all teas are created equal. A 2020 literature reviewTrusted Source of randomized controlled trials compared the effects of black and green tea consumption on blood pressure.

The researchers reported that long-term intake of both types of tea lowered both systolic and diastolic blood pressure. But the reduction in blood pressure was more significant for green tea.

Another researchTrusted Source from 2019 supports these findings.

What about coffee and alcohol?

Both coffee and alcohol can have varied effects on blood pressure.

Coffee

The effect of coffee on blood pressure has been a longstanding source of controversy in the scientific community.

Caffeine appears to create a temporary spike in blood pressure. But this effect may not be significant, according to research from 2017, which showed that people with high blood pressure may be able to safely drink coffee.

But the study recommends people exercise some caution when consuming the drink.

Some past research has suggested that long-term coffee consumption is associated with an increased risk of hypertension.

But according to a 2017 literature review of 34 studies, moderate coffee consumption is safe, and perhaps even beneficial for both healthy people and those with high blood pressure.

If you have high blood pressure, ask a doctor or healthcare professional whether you should limit or stop drinking caffeinated beverages. With that said, it might not be the best time to start drinking coffee if you don’t already.

Alcohol

As with coffee, alcohol’s effect on blood pressure is complicated. Health professionals usually recommend drinking in moderation, though recent research indicatesTrusted Source even moderate drinking may be risky.

Moderate alcohol consumption — that’s up to one drink per day for people assigned female at birth and up to two per day for people assigned male at birth — was once thought to lower blood pressure. But recent research suggests that even moderate drinking may pose risks to heart health.

In addition, drinking alcohol has been associated with resistance to blood pressure treatments. Some people who drink alcohol might not always take their medications as prescribed. In addition, alcohol itself may interfere with the effectiveness of the medications. According to research, the impact of alcohol on blood pressure likely dependsTrusted Source on the amount you consume and how much time has passed since consumption.

When it comes to alcohol consumption, the recommendation likely isn’t the same for everyone. If you have high blood pressure, talk with a doctor to find out what’s considered a safe level of alcohol consumption for you.

What drinks to avoid with high blood pressure?

Just as some drinks can help lower blood pressure, several others may actually increase blood pressure levels.

Here are some drinks that you may need to limit or avoid if you have high blood pressure:

  • Soda. Most soft drinks are loaded with added sugar, which could significantly increaseTrusted Source your risk of heart disease and high blood pressure.
  • Sweetened beverages. Like soda, other sweetened drinks such as iced tea, for example, are packed with sugar, and iced tea is one of the most commonly consumed sugar-sweetened beverages in the United States. Ideally, opt for unsweetened tea whenever possible to limit your sugar intake to avoid a negative effect on your blood pressure.
  • Energy drinks. In addition to providing a concentrated amount of caffeine and added sugar in each serving, research showsTrusted Source that certain types of energy drinks could significantly increase your levels of systolic and diastolic blood pressure.
  • Alcohol. As mentioned above, some research suggestsTrusted Source that even moderate amounts of alcohol may be linked to high blood pressure levels. If you drink alcohol, be sure to talk with a doctor to determine whether it’s necessary to lower your intake.

Other tips for lowering blood pressure

There are several steps you can take that can help lower your blood pressure and support heart health, including:

  • Limit sodium intake. Consuming high amounts of sodium from processed foods, salty snacks, or any other sources can increase blood pressure levels. The American Heart Association recommends ideally not consuming more than 1,500 milligramsTrusted Source of sodium per day.
  • Follow a nutritious, well-rounded diet. Eating lots of fruits, vegetables, and whole grains can help increase your fiber intake and ensure you’re getting the nutrients you need to supportTrusted Source healthy blood pressure levels.
  • Exercise regularly. Physical activity can help strengthen your heart and make it easier to reach or keep up a moderate weight, which could lower your blood pressure. Aim to get at least 150 minutesTrusted Source of moderate-intensity aerobic exercise per week, which includes activities such as jogging or cycling.
  • If you smoke, consider quitting. While the relationship between smoking and high blood pressure is still being investigated, we do know that every time you smoke, it does causeTrusted Source at least a temporary increase in your blood pressure. Smoking can also causeTrusted Source your arteries to narrow and increase the risk of a heart attack and stroke, especially if you already have high blood pressure.

The bottom line

In addition to following a heart-healthy diet, some types of drinks may also be helpful when it comes to lowering your blood pressure.

According to research, several types of fruit and vegetable juices, as well as skim milk and green tea, may help to control your blood pressure.

If you’re concerned about your blood pressure, be sure to talk with a doctor about the best way to manage your blood pressure and heart health.

The 5 Most Common Migraine-Triggering Foods And Drinks

Posted by

0


It’s never your fault when you get a migraine headache, but you can try skipping these common initiators.

Danger! There are at least two foods in this image that could trigger a migraine.
Danger! There are at least two foods in this image that could trigger a migraine.

Migraines are the worst. If you don’t get them, think of them like a hangover without the party before. Sounds are louder, smells more pungent and lights extra bright. There’s also nausea, dizziness and, obviously, a killer headache.

While neurologists are still debating the exact causes of migraines, certain foods and drinks are known to trigger an attack in many. For me, blue cheese and white wine can bring them on, while my brother can’t eat anything with artificial sweeteners. Unlike most lists of foods to avoid, migraine triggers aren’t necessarily unhealthy if you don’t have the condition.

Getting A Migraine Isn’t Your Fault

There’s a lot of stigma around migraines; people who experience them are often dismissed as having “just a headache.” But let’s be clear: Migraine is a neurobiological disease caused by a genetic predisposition. Folks with migraine didn’t do anything to make themselves ill.

“[While] some foods are somewhat more likely to trigger an attack, it is important to state that no one ever should feel responsible for their migraine attack,” explained Dr. Thomas Berk, a neurologist, headache specialist and medical director of New York-based Neura Health. “You didn’t do anything to cause your migraine.”

People experiencing migraines have a hyperexcitable and reactive nervous system, according to Berk, which means that a series of stressors or triggers can bring on an attack. While there are some common ones, like certain types of foods and changes in hormone levels, everyone’s triggers are unique.

“A migraine trigger refers to any external or internal factor that contributes to the onset of migraine symptoms,” said Dr. Danielle Wilhour, a neurologist and migraine specialist at UCHealth Neurosciences Center in Aurora, Colorado. “Combining multiple factors is probably a more potent influence.”

Because migraine is a complex disorder, simply avoiding certain foods won’t be the key to preventing an attack.

“While dietary changes can be helpful, a more holistic approach that focuses on healthy lifestyle and a balanced diet is crucial,” Wilhour explained. “In some cases, medical interventions may be necessary for effective migraine management.”

Despite the complexity of migraines, knowing which foods and beverages are common triggers can help inform and prevent future attacks. With that in mind, here are the five most common migraine-triggering foods and beverages.

1. Alcohol

We all know that too many glasses of wine with dinner or too many after-work cocktails can give anyone a nasty headache, but for folks with migraine, as little as a single glass can cause an attack. Why? The reason isn’t clear, according to Wilhour.

“While alcohol itself, as well as its metabolites, are potential factors in some instances, it’s also plausible that certain components in various alcoholic beverages may serve as triggers,” she said. “Alcohol is known to cause vasodilation, causing blood vessels to swell.”

Adult beverages can be dehydrating, which may also cause an attack. Some folks find that they can enjoy certain types of hard liquor but can’t drink wine, or vice versa.

If you’re partial to a glass of vino, you should know that red wine is more often linked to an immediate attack, due to the naturally occurring compound tyramine. Tyramine is found in a few other migraine triggers as well, including dark chocolate and aged cheese.

“Migraine attacks have also been speculated to be associated with the presence of some biogenic amines (histamine, tyramine, phenylethylamine, etc.) which could theoretically trigger a headache,” said Dr. Teshamae Monteith, an associate professor of clinical neurology and the chief of the headache division at the University of Miami Miller School of Medicine.

2. Chocolate

The cocoa in chocolate is believed to influence serotonin release, possibly contributing to migraines.
The cocoa in chocolate is believed to influence serotonin release, possibly contributing to migraines.

Skip the box of chocolates for your migraine-affected Valentine! Chocolate is considered the most popular food-based trigger. However, neurologists are debating whether craving bonbons before an attack is part of the prodome (or pre-attack phase of a migraine) or a trigger.

Whichever it is, one potential reason could be the cocoa.

“Cocoa is thought to influence serotonin release, possibly contributing to migraine pathogenesis,” Wilhour explained. “Although chocolate contains serotonin and its precursor tryptophan, with higher levels in 85% cocoa content, existing studies haven’t confirmed a direct link to migraine induction.”

3. Caffeine (Too Much Or Too Little)

When I first got diagnosed with migraines, my neurologist recommended that I down a shot of espresso at the onset of an attack to help stop it. As a teenager with infrequent access to Italian coffee shops, that didn’t quite work for me. But caffeine is sometimes used to treat migraines, even in certain over-the-counter medications.

Too much caffeine can also bring on a migraine. “Caffeine acts by impacting a molecule called adenosine by blocking its receptor,” Monteith explained. “It can reduce brain electrical activity, widen blood vessels and alter sleep. Naturally, adenosine levels increase during acute migraine attacks but can also be trigged by adenosine infusions.”

Like alcohol, caffeine has a dehydrating effect, which can trigger a migraine. For healthy adults, the Food and Drug Administration recommends consuming no more than 400 milligrams in a day, or four to five cups of coffee. For managing migraines, you may want to drink less, according to Berk.

“Regulating caffeine can be helpful as it is a vasoconstrictor and can be used to acutely treat a migraine attack,” Berk said. “Typically we recommend that patients with migraine limit caffeine to a cup of coffee (or caffeinated tea) at the same time each day (preferably before noon to ensure good sleep).”

Since regular consumption of coffee, tea or even your favorite energy drink can create dependence, skipping your afternoon cup of joe can also cause an attack.

3. Aged Cheese

Though it's delicious, aged cheddar could be a migraine trigger.
Though it’s delicious, aged cheddar could be a migraine trigger.

Some aged cheese contains tyramine, which is developed as the cheese ferments. This means that the older (and smellier) the cheese is, the more tyramine it has.

“It is believed that elevated levels of tyramine can trigger migraines in susceptible people,” Wilhour said. “Tyramine is known to affect blood pressure and may influence the release of neurotransmitters like norepinephrine, which can be involved with migraines.”

Common offenders include aged cheddar, manchego, and blue cheeses like Gorgonzola and Stilton. (It turns out that many cheeses are aged, so do a little research before your next trip to the grocery store.)

4. Cured And Processed Meats

Breakfast favorites like bacon and sausage, as well as “girl dinner” staples like salami and prosciutto, might be worth skipping, as these can contain nitrates and nitrites.

“Nitrates can be converted into nitric oxide, which is a signaling molecule that plays a role in the regulation of blood flow,” Wilhour said. “Changes in blood flow are associated with migraines, and nitric oxide production may contribute to these changes. Additionally, nitrates may activate the trigeminal nerve (a nerve which is involved in the migraine pain pathway) and cause inflammatory neuropeptide release.”

Blame it on the gut microbiome: A 2016 study found that people with migraines may have higher levels of the bacteria that help break down nitrates. More bacteria mean more nitric oxide, which has a demonstrated association with migraines. Researchers hope to one day create a probiotic mouthwash that can re-balance bacteria levels.

5. Fasting (Not A Food, I Know)

While not a food or beverage, the experts I spoke with noted that skipping a meal is one of the most common migraine triggers. A 2018 study reported that “fasting is among the best studied and most reliable natural migraine triggers and becomes more common with longer fasts.”

When we miss a meal or two, our blood sugar drops. For some folks, even small changes in glucose levels can interfere with pain receptors in the brain’s lining. (There are no pain receptors in the brain itself.) To stave off migraines, keep protein-packed snacks on hand if you know you will be running late.

And if you forgot your emotional support water tumbler at home, that can also lead to a migraine. When the body dehydrates, fluid leaves the brain, causing friction in the meninges and potential pain.

Diabetes-Friendly Drinks and Cocktails

Posted by

0


Drink in Moderation

Drink in Moderation

1/9

Most people with diabetes can enjoy some alcohol. Rules are the same as for everyone else: one drink per day for women; two for men. But you need to know how alcohol affects your blood sugar. A sugary drink might spike your blood sugar. But if you drink on an empty stomach or take certain meds, your levels could swing too low.

Beer

Beer

2/9

A 12-ounce beer has about 15 grams of carbohydrates, compared to 3 to 6 grams in light beer. Also, “light” and “low carb” are pretty much the same thing — and also your best bet. Be careful with craft beers. Most have twice the alcohol and calories as regular beer.

Wine

Wine

3/9

Some research says wine (red or white) may help your body use insulin better and may even make you less likely to get type 2 diabetes in the first place. It may also have heart benefits, to boot! Moderation is the key as too much alcohol can cause hypoglycemia. A standard 5-ounce serving has about 120 calories, nearly all of which come from alcohol, not carbs.

Sangria

Sangria

4/9

Recipes vary, but depending on the fruit and juices involved, this drink may have as much sugar as a regular soda. Instead of sangria, go with one glass of dry red or white wine. Those only have about 4 grams of carbs. Avoid sweeter varieties, like flavored wines and dessert wines.

Liquor

Liquor

5/9

One ounce of liquor, depending on the proof, has about the same amount of alcohol as 5 ounces of wine. While liquor is often carb-free, mixers like soda and juice can send blood sugar levels through the roof. To prevent a spike, mix your liquor with a calorie-free drink like water or seltzer.

Cupcake Cocktails

Cupcake Cocktails

6/9

Sweet drinks like margaritas and mojitos don’t have to be off-limits. Use sugar-free mixers for margaritas and fresh fruit for daiquiris. And instead of pouring simple syrup into mojitos and martinis, try a natural sweetener like stevia or a sugar substitute.

Bloody Mary

Bloody Mary

7/9

This brunch classic can be a diabetes diet disaster. Take out the alcohol to make it “virgin.” Add a celery spear, and use low-sodium tomato juice. A virgin bloody Mary contains about one serving of carbohydrates (around 15 g).

Drinking Dos

Drinking Dos

8/9

Stay hydrated — it helps keep you sober.

Wear ID that says you have diabetes — a buzz and low blood sugar can look the same.

Be careful if you take insulin or another diabetes medication — alcohol can make your blood sugar drop.

Drinking Don’ts

Drinking Don’ts

9/9

Don’t drink on an empty stomach. Food helps you process alcohol.

Don’t drink your meals. Booze lowers blood sugar.

Don’t forget to test. Alcohol can affect your blood sugar for up to 24 hours. Especially test blood sugar before bed to see if it’s under 100. If it is, have a small snack.

14 Low-Calorie Alcoholic Drinks Registered Dietitians Love

Posted by

0


It’s all about that healthy buzz.

Winslow Productions / Tetra Images / Getty Images; Graphic by Margaret Flatley

Low-calorie alcoholic drinks fix an essential problem. In one of the more unfair laws of the universe, alcohol isn’t exactly a health elixir. Liberator of deep, dark secrets, yes. “You have dance moves like Beyoncé and need to share them with the world” cheerleader, sure. But whether you’re trying to lose weight or generally live a healthy life, a frequent drinking habit doesn’t usually fit in the picture.

Luckily, that doesn’t mean you’ve got to give it up for good—indulging is a necessary part of maintaining a good outlook on food (and your sanity). Here, 11 registered dietitians, aka those healthy-living paragons who know how to eat well even when getting Chinese takeout and fast food, share the alcoholic drinks they choose when it’s time to unwind.

1. A vodka seltzer with lemon or lime

“There’s a common misconception that tonic water is the same as seltzer water, but it actually contains a lot of calories and sugar. I opt for seltzer, which is just water with bubbles, instead. A squeeze of either lemon or lime gives the drink a healthy (and sugar-free) boost of flavor!” —Rebecca Ditkoff, R.D., CUNY School of Public Health and member of the Academy of Nutrition and Dietetics

2. A bloody mary, extra spicy

“I especially love when they come with pickles, olives, or other fun garnishes. I prefer bloody marys to sweet drinks because the extra sugar in most cocktails gives me a terrible hangover. Also, when a drink is super spicy, it slows down my drinking and encourages me to have a sip of water between each sip of alcohol.” —Abbey Sharp, R.D., Abbey’s Kitchen

3. A glass of pinot noir or champagne

“I rarely pick a mixed drink as the added sugar and calories are just not worth it for me. I like a glass of red wine, preferably a pinot noir as it has a high concentration of antioxidants including polyphenols, flavonoids, and resveratrol. And of course, I appreciate the occasional glass of French champagne because life’s too short not to.” —Denise Julia Garbinski, M.B.A., R.D.N. of Botanical Nutrition Therapy

4. A Johnny Walker Black and Diet Coke

“I’ll get flack for this—many whiskey-lovers make fun of me for mixing the good stuff with Diet Coke, but that’s just my taste preference. I also ask the bartender to use a jigger so I know how much alcohol is mixed in.” —Toby Amidor, M.S., R.D., author of The Greek Yogurt Kitchen: 130 Delicious, Healthy Recipes For Every Meal Of The Day

5. A low-calorie version of a cosmopolitan

“It’s raspberry-infused vodka, club soda, and a splash of lime and cranberry juice. Even though fruit juices contain antioxidants, vitamins, and minerals, they also contain a high amount of natural sugar, which can add up in a drink. Just a splash of the cranberry juice adds enough flavor, but keeps the calories in check.” —Dawn Orsaeo, R.D., L.D.N.

6. A Moscow mule with a twist

“My absolutely favorite for the summer is a Moscow mule with ginger beer, vodka, lime juice, and lots of ice, skipping the simple syrup. It’s so refreshing, and when you don’t use simple syrup, it’s only around 80 calories.” —Molly Morgan, R.D., C.D.N., C.S.S.D., owner of Creative Nutrition Solutions

7. A scotch on the rocks

“My favorite is Macallan 12-year aged scotch. I like to avoid sugary mixers like juice, and since scotch is stronger, I sip it slower and one glass can last me the whole evening.” —Rebecca Lewis, in-house R.D. at HelloFresh

8. Silver tequila on the rocks or with soda plus lime juice or an orange slice

“Silver tequila usually has less sugar in it than brown tequila or other brown liquors. I skip the sugary mixers and drink it straight up or with no-calorie club soda and a little flavor from a splash of citrus.” —Sarah Rueven, R.D., owner of Sarah Rueven Nutrition

9. An ice cold beer

“A true Wisconsin native, I’m especially a fan of a nice hoppy craft brew. Not only do I enjoy the flavor complexities a craft beer has to offer, beer gives you the most volume for about the same total of calories and alcohol as wine and spirits, meaning it takes longer to drink and therefore helps moderate total alcohol consumption.” —Emily Brown, R.D.N., L.D., wellness dietitian at the Mayo Clinic Healthy Living Program

10. A toned-down mojito

“I love the mint and lime in a mojito, but I find many places make them too sweet, so I get a sugarless mojito with extra lime. Most of the time, the mint and extra lime are enough flavor for me. If I’m feeling like it needs a little extra sweetness, I’ll add my own sugar or stevia. I end up with a perfect drink every time.” —Dina Garcia, R.D.N., mindful eating coach and founder of Vida Nutrition

11. A glass of sauvignon blanc or a simple marg

“I don’t worry about calories or sugar. I drink my favorite wine of choice—Sauvignon Blanc—or a margarita on the rocks with salt (no mix, just straight tequila, lime, and agave). I know I can drink two beverages, enjoy the taste, and still get up for yoga the next morning!” —Laura Cipullo, R.D., C.D.N., C.D.E., C.E.D.R.D., owner of Laura Cipullo Whole Nutrition

12. Vodka soda with a splash of juice

“Trendy drinks like those made with aloe vera juice, kombucha, and bone broth may be novel, but they are not more nutritious or diet-friendly than a classic vodka soda with a splash of your favorite juice.” —Tanya Zuckerbrot, M.S., R.D.

13. Kombucha with vodka

“I love putting vodka in my kombucha, but I do it from a flavor perspective rather than for nutritional impact.” —Esther Blum, M.S., R.D., author of Eat, Drink, and Be Gorgeous.

14. Market berry cocktails

Kristy del Coro, R.D., and culinary nutritionist for Rouge Tomate New York, likes using fresh muddled berries with vodka and simple honey syrup for extra sweetness.