Teenager's blood pressure.

The pressure fluctuates due to the fact that physiological growth does not correspond to the growth of internal organs. Consult a doctor - he will prescribe therapy aimed at strengthening blood vessels, vitamin therapy, and moderate physical activity.

Energy drinks today can be bought on every corner without any age limit. But this does not mean that they are safe for children's health. Why is it not recommended for teenagers to drink energy drinks and what are their harms?

How do energy drinks work?

Energy drinks, contrary to their name, do not “inject” new energy into the body. They have low calorie content and relatively low sugar content. These products owe their effect to components that force the body to consume internal energy resources at an accelerated pace. As a result, after drinking 1-2 cans of energy drink, we feel the feeling of fatigue go away and the thirst for activity appears. However, this effect does not last long - from 3 to 5 hours. Then, as a rule, you feel an even greater loss of strength and physical exhaustion. This is again explained by the fact that the body has exhausted its resources and needs rest to recover.

Composition of energy drinks

What components force the body to open its “second wind”? Of course, caffeine plays a key role in energy drinks. Each of us is familiar with its effect in one way or another: it stimulates mental activity and increases cardiovascular endurance, making physical activity easier.

Taurine- the second component found in the vast majority of energy drinks. This is an amino acid that accumulates in muscle tissue and temporarily improves the functioning of the heart muscle. Although not everyone agrees with the last statement. There are opinions among experts that the effect of taurine on the body is minimal or non-existent.

It is noteworthy that many energy drinks are enriched with B vitamins. They are necessary for the normal functioning of the brain and nervous system, so their auxiliary function is obvious.

Guarana and ginseng extracts are plant components with stimulating properties: they increase tone and reduce pain during physical activity by removing lactic acid from muscle tissue.

Carnitine accelerates metabolism and oxidation of fatty acids. It also reduces muscle fatigue, helping to get rid of physical fatigue.

Harm to children's bodies

Any doctor will tell you that energy drinks are contraindicated for people suffering from hypertension and cardiovascular diseases, pregnant women, children and adolescents. The maximum permissible norm for a healthy adult is two cans of energy drink per day (of course, not for daily use). Otherwise, there is a risk of high blood pressure and blood sugar levels. It is clear that in adolescents these effects can appear even with a minimal dose.

The vitamins that energy drinks are often enriched with are contained in doses that are too high for a teenager. Thus, excess vitamin B can cause rapid heartbeat and trembling in the arms and legs. Therefore, it is better to maintain the vitamin reserves of a child’s body with special complexes - they contain a carefully balanced dosage of all components in accordance with age.

In addition, energy drinks are unsafe due to their high caffeine content. Like any stimulant, in large quantities it depletes the nervous system, and over time it becomes addictive. Many of us are familiar with the feeling when awakening finally occurs only after drinking a cup of strong coffee. Caffeine is also a diuretic, which means it removes the mineral salts it needs from the body.

Unlike adults, a teenager only needs one can of an energy drink to experience its side effects, which include nervousness, tachycardia, high blood pressure and psychomotor agitation.

In the modern world, people are prone to multitasking, and in order to complete all assigned tasks, they need a charge of energy. Many people, in order to constantly be in good shape, use stimulants for this: some drink coffee, others energy drinks.

Some manufacturers claim that energy drinks (drinks) are safe, but this is far from true. Therefore, before you relieve fatigue with the help of an energy drink, think about the effect it has on the body.

Drinks that stimulate the brain and physical activity, - the invention is not new. The first such product was created back in the 12th century in Germany, but then it was not particularly popular.

In the 20th century, Smith-Klein Beechamon prepared a similar drink for an English team of athletes, but this almost led to mass poisoning laziness. However, this fact did not reduce the popularity of the stimulant.

In the 60s of the last century, Japanese scientists began to create a new energy source. They were based on Beachamon's theory. This drink entered mass production in the 80s of the 20th century.

The most famous product, Red Bull, was developed by the Austrian Dietrich Mateschets. It was on the basis of this drink that the a large number of analogues.

Impact on the body

Due to the fact that this drink contains caffeine present and glucose, it has an invigorating effect. And due to the carbonation, the effect of its use begins to appear very quickly.

Special energy cocktails have been developed for athletes, which have a stimulating effect, as they contain vitamins, inositol and sugar. The cheerful state after using this product lasts for 4 hours. However, when this time passes, the person begins to feel extreme fatigue and lethargy.

Positive effects on the body can only be noticed when you start drinking energy drinks. People feel a strong surge of energy, their performance increases. However, at the same time, the body is subjected to severe stress and shock.

The components that are present in the drink have a negative effect on sleep. The man begins suffer from insomnia, the quality of sleep deteriorates significantly.

Regular consumption of energy drinks increases the likelihood of depression. The person becomes depressed and constantly suffers from headaches. If you do not stop using this product in time, it can even lead to death.

During constant consumption of such drinking, the following changes and lesions occur:

• blood sugar levels rise above normal;
• interruptions in the functioning of the heart occur, as it receives excessive load;
• blood pressure increases;
• heartbeat increases greatly;
• the body's overall defenses decline.

Composition of the drink

Despite the fact that now there are many different varieties of this product, their composition is almost identical.

Energy drinks include the following components:

• caffeine is a substance that activates the brain, and it also increases the heart rate;
• melatonin is an antioxidant, it helps in regulating the human circadian rhythm;
• taurine is an antioxidant that has a powerful effect by accelerating metabolism;
• matein is a component that reduces hunger and helps you lose extra pounds;
• guarana and ginseng are natural extracts, they remove lactic acid from cells and also cleanse the liver;
• oxidizing fatty acids;
• L-carnitine;
• fructose, sucrose and glucose take an active part in stimulating brain function and help a person stay awake;
• phenylanine improves the taste of the product;
• B vitamins help normalize the functioning of the nervous system.

Consequences of overdose

Excessive consumption of this drink overdose possible which has the following symptoms:

• stomach ache;
• exacerbation of ulcers;
• gastritis;
• arrhythmia;
• high body temperature;
• diarrhea;
• heart problems;
• fainting;
• clouded consciousness;
• vomit;
• auditory and visual hallucinations.

If you notice such manifestations, you should immediately stop consuming the dangerous product and immediately seek qualified help.

The harm of energy drinks

This product does not have any effect on the human body in a moderate dose. disastrous effect. A negative reaction can occur when a person begins to abuse energy drinks.

Constant use can cause:

• the occurrence of diabetes mellitus;
• problems with the central nervous system;
• thrombosis;
• decreased libido;
• psychological disorders;
• epilepsy;
• problems in the functioning of the heart and cardiovascular system as a whole.

Please note that such drinks can be addictive. They are very dangerous for teenagers, since their body is not yet fully formed and is quite sensitive to severe stress.

With regular use of such stimulants consequences for the body may be as follows:

• suicidal behavior;
• loss of consciousness;
• miscarriage if a pregnant woman took the drink;
• frequent and severe headaches;
• psychological disorders;
• gastrointestinal disorder;
• exacerbation of phobias;
• loss of performance.

Contraindications to taking energy drinks

• children;
• teenagers;
• elderly people;
• pregnant women;
• women who are breastfeeding;
• people who have chronic diseases;
• patients with diabetes mellitus have chronically high blood pressure;
• people who have heart pathologies, circulatory system or central nervous system.

If you use stimulants of this kind correctly, you can minimize the negative impact on the body. To stay healthy and feel energized, you should adhere to the following recommendations:

1. Study the composition of the drink in detail and make sure that it does not contain components that can provoke an allergic reaction.
2. You can drink no more than 500 ml of stimulant per day.
3. When the effect of the energy drink ends, you need to have a good rest and sleep so that the body can fully recover.
4. If you want to drink several cans, then you should do this with a short break.
5. Athletes are recommended to drink this product before training.
6. Do not combine energy drinks with tea, coffee and medications.
7. It is prohibited to mix stimulants with alcohol.

List of natural energy drinks

Energy drinks can be seen as natural remedies that have a similar effect, but do not harm the body:

• Citrus. In many countries, it is customary to drink orange or pomegranate juice in the morning. These drinks contain large amounts of vitamin C, so they can provide an energy boost throughout the day. It is not at all necessary to make juice from citrus fruits; you can just eat an orange in the morning.
• Echinacea. This herb not only strengthens the immune system, but also gently stimulates the adrenal cortex, which produces hormones. It has anti-allergenic and anti-rheumatic effects. There are several dosage forms of this plant in the pharmacy. So, you can find tablets, alcohol tincture, dry echinacea for brewing.
• Eleutherococcus. This tincture is distinguished by its tonic, invigorating and restorative properties. It is often prescribed for poor appetite and stress. This drug has the same invigorating effect as coffee, but without the unpleasant side effects.
• Schisandra. The infusion is prepared from the fruits and leaves of lemongrass. The plant stimulates the cerebral cortex well. This remedy is perfect for those who begin to lose energy in the middle of the day and cannot concentrate. Schisandra will be useful for hypotensive patients, as the tincture raises blood pressure.
• Ginseng. This tincture can be found in any pharmacy. It stimulates the immune system well and has a tonic effect. This drug should be taken if you are tired or depressed. The tincture also helps relieve inflammation and improves the body's immunity.
• Green tea. This natural energy source is present in almost any home. Therefore, it is not recommended to drink it at night, as it not only tones, but also improves metabolism.
• St. John's wort. The natural antidepressant is quite effective, so it can replace harmful drinks. St. John's wort reduces the amount of cortisol, which is a stress hormone. It also enhances the production of dopamine and serotonin - anti-stress hormones.

You can prepare this drug at home. For this you will need St. John's wort, borage and verbena. All ingredients should be taken one spoon at a time. Next, you need to pour a glass of boiling water over them. The broth must be strained and only then drunk. The effect of this product can be felt after 6 weeks. Please note that this remedy cannot be used in combination with other antidepressants.

Top 5 energy drinks

The most popular energy drinks include the following:

1. Red Bull. Originally from Thailand, it appeared in 1980. It is not harmless, since it contains a huge number of stimulants and harmful additives. Despite the huge number of dangerous components, this energy drink is the most popular.
2. Berne. This drink was developed by the Coca-Cola company. One can of this drink contains the same amount of caffeine as a regular cup of coffee.
3. Monster. The drink contains a huge amount of sugar and caffeine. Their norm is exceeded several times.
4. Cocaine. The caffeine and taurine content in this energy drink is 350% higher than in Red Bull. You will not find such a product on the open market, since its sale was prohibited immediately after the start of production.
5. Rockstar. This non-alcoholic drink is especially suitable for fans of extreme sports. However, it is better for neither athletes nor ordinary people to consume such a product.

Other energy drinks include Dynamite, Effect, and Adrenaline Rush. Energy drinks can be either non-alcoholic or alcoholic. The latter options and their impact on health are disastrous.

Man has always wanted to invent a perpetual motion machine, and now, it seems, a solution has already been found. If you are tired, have no strength or have no desire to do anything, you need to drink an energy drink, it will invigorate you, give you strength, and increase your working potential.

Manufacturers of “energy drinks” claim that their products bring only benefits - just one jar of the miracle drink, and a person is fresh, cheerful and efficient again. However, many doctors and scientists oppose such drinks, arguing that they are harmful to the body. Let's figure out how energy drinks work on the body. What is more in them, benefit or harm?

Composition of energy drinks:

Currently, dozens of different brands are produced, but their principles of action and composition are approximately the same.

First of all, energy drinks contain caffeine, which stimulates brain activity.

• Another essential component is that it oxidizes fatty acids.
• Matein - this substance is obtained from the South American "mate", it dulls the feeling of hunger and promotes weight loss.
• Natural tonics ginseng and guarana tone, activate the body's defenses, remove lactic acid from cells and help cleanse the liver.
• Glucose and a complex of essential vitamins, including those that normalize the functioning of the nervous system and brain.
• Energy drinks also contain melatonin, which is responsible for the human daily rhythm, and taurine, a powerful antioxidant.

In addition, energy drinks contain carbohydrates: glucose, sucrose, fructose, as well as flavors, dyes, flavorings and food additives. These additional inclusions are often harmful in themselves, and when they are part of a drink, they can naturally harm the body.

When do you drink energy drinks and how do energy drinks affect the body:

Energy drinks are consumed when necessary to cheer up, concentrate, and stimulate brain function.

• The invigorating effect after taking the traditional one lasts a couple of hours, and after the energy drink 4-5, but then a sharp deterioration in well-being occurs (insomnia, headache, depression).
• All energy drinks are carbonated, which allows them to act almost instantly, but on the other hand, carbonation causes tooth decay, increases sugar levels and reduces the body's defenses.

Read also:

The harm of alcohol

• Energy drinks increase sugar levels and blood pressure.
• The drink itself does not saturate the body with energy, but acts at the expense of the body’s internal reserves, that is, after drinking an energy drink, it’s as if you took the strength “on credit” from yourself.
• After the energy drink wears off, insomnia, irritability, fatigue and depression will set in.
• Large amounts of caffeine deplete the nervous system and are addictive.
• Excessive intake of vitamin B from energy drinks increases heart rate and causes tremors in the limbs.
• Almost any energy drink contains a large number of calories.
• An overdose of energy drinks can cause side effects: psychomotor agitation, nervousness, depression and heart rhythm disturbances.

Mixing energy drinks with drinks containing caffeine.

Energy drinks are a relatively recent invention of mankind. Although their components have been used as invigorating agents since centuries before the invention of aluminum cans. It seems that the invention of energy tonics is a panacea for students during the session, workers on deadline days, fitness athletes going for a record, tired drivers and nightclub visitors and everyone who is very tired, but must continue to be in a cheerful state of mind and body. Drink a jar - and you no longer nod off, but can continue again and again...

Manufacturers claim that their drinks bring only benefits and produce more and more new varieties. If everything is so rosy, why did legislators try to pass a law limiting the distribution of the miracle drink? Let's figure it out.

Caffeine. All energy drinks without exception contain it. Acts as a stimulant: 100 mg of caffeine stimulates mental activity, 238 mg increases cardiovascular endurance. To get this effect, you need to drink at least three cans, but energy drink manufacturers recommend drinking no more than 1-2 cans per day.

Taurine. One jar on average contains from 400 to 1000 mg of taurine. This is an amino acid that accumulates in muscle tissue. It is believed that it improves the functioning of the heart muscle. However, recently, opinions have emerged among doctors that taurine has no effect on the human body at all.

Carnitine. It is a component of human cells that promotes the rapid oxidation of fatty acids. Carnitine increases metabolism and reduces muscle fatigue.

Guarana and ginseng. Medicinal plants with tonic properties. Guarana leaves are used in medicine: they remove lactic acid from muscle tissue, reducing pain during physical activity, prevent the occurrence of atherosclerosis and cleanse the liver. Doctors, however, believe that the stimulating properties attributed to guarana and ginseng have not been confirmed by research.

B vitamins. Necessary for the normal functioning of the nervous system and the brain in particular. The body can feel their deficiency, but increasing the dose will not improve your productivity, mental abilities or anything else, as energy drink manufacturers try to convince you.

Melatonin. Contained in the body and is responsible for the daily rhythm of a person.

Matein. A substance that is part of the South American green tea mate. Evergreen tree extract Ilex Paraguarensis helps cope with hunger and promotes weight loss.

Energy drinks: harm or benefit?

Facts "Pro"

If you just need to perk up or activate your brain, energy drinks are great for these purposes.

You can find a drink according to your needs. Energy tonics are divided into groups for people with different needs: some have more caffeine, others have more vitamins and carbohydrates. “Coffee” drinks are suitable for inveterate workaholics and students who work or study at night, and “vitamin-carbohydrate” drinks are suitable for active people who prefer to spend their free time in the gym.

Energy drinks contain a complex of vitamins and glucose. There is no need to talk about the benefits of vitamins. Glucose is quickly absorbed into the blood, is included in oxidative processes and delivers energy to the muscles, brain and other vital organs.

The effect from drinking coffee lasts 1-2 hours, from energy drinks - 3-4. In addition, almost all energy drinks are carbonated, which speeds up their impact - this is the third difference from coffee.

The packaging allows you to consume energy drinks in any situation (dance floor, car), which is not always possible with coffee or tea.

Facts against:

Drinks can be consumed in strictly dosed quantities. Maximum – 2 cans per day. Drinking more than normal may result in a significant increase in blood pressure or blood sugar levels.

In France, Denmark and Norway, until 2009, “energy drinks” were prohibited for sale in grocery stores; they could only be bought in pharmacies, as they were considered a medicine.

People with blood pressure or heart problems should avoid these drinks.

The opinion that tonic saturates with energy is absolutely unjustified. The contents of the jar, like a key, open the door to the body's internal reserves. In other words, the jar does not give energy, it sucks it out of you. A person uses his own resources, or, more simply, borrows them from himself. The debt, of course, sooner or later has to be repaid, paying with fatigue, insomnia, irritability and depression.

Caffeine contained in tonics, like any stimulant drug, depletes the nervous system. The effect lasts on average from three to five hours - after which the body requires a break. In addition, caffeine is addictive. However, it is worth noting that the EU food safety authority has conducted studies which have concluded that the risk from consuming soft drinks is no greater than the risk from consuming coffee - again, only if you do not exceed the recommended dosage.

Energy drinks, like a drink containing sugar and caffeine, are unsafe for a young body.

Many energy drinks contain high amounts of vitamin B, which can cause a rapid heartbeat and trembling in the arms and legs.

Fitness enthusiasts should remember that caffeine is a good diuretic. This means that you cannot drink the drink after a workout, during which we lose water.

In case of overdose, side effects are possible: tachycardia, psychomotor agitation, nervousness, depression.

Tonics contain taurine and glucuronolactone. The European Food Safety Authority (EFSA) published an opinion on these constituents as ingredients in non-alcoholic tonic energy drinks in February 2009. It turned out that in the quantities in which they are contained in energy drinks, taurine and glucuronolactone are safe for human health. However, these supplements also have their contraindications: in particular, under 18 years of age, long-term use by diabetics (possible exacerbation of the disease).

As you can see, there are more arguments against than arguments for. And yet, it is quite possible that there may come a time in your life (hopefully a one-time event) when you feel the need to drink a can of energy drink. In this case, read the rules for using tonics to help you avoid harming your beloved body.

Caffeine is eliminated from the blood within 3–5 hours, and even then by half. Therefore, you cannot mix tonics and other caffeine-containing drinks (coffee, tea) during this time - you may greatly exceed the permissible dose.

Many drinks are very high in calories. If you drink energy drinks at the gym, drink them only before your workout. If your plans are only to restore strength, but you do not intend to lose weight, you can use such tonics both before and after classes.

You cannot mix tonics with alcohol (as, for example, visitors to nightclubs often do). Caffeine increases blood pressure, and when combined with alcohol, its effect is greatly enhanced. As a result, a person can easily experience a hypertensive crisis.

Health and medical experts say that tonics are nothing more than fortified coffee substitutes, only more dangerous to health. And fruit juices and glucose, contained in many foods, can lift our spirit to the same heights. So it’s up to you to decide whether to use tonics or not. But now we have a reason to drink a cup of coffee with your favorite chocolate (instead of tonic) without remorse!

Tatiana POLYAK

Modern society lives in an ever-accelerating life. It's no secret that in order to keep up with the rapidly slipping time, you need to spur yourself on with something. Few of us imagine our morning without an invigorating cup of coffee, but even this is not enough: inventive humanity has come up with energy drinks. Well, great! I drank it, and it was as if I had renewed the battery inside myself! Is it really?

It is not surprising that the first energy drink appeared in Japan. The Land of the Rising Sun is distinguished by a frantic pace of life, in which there is almost no place for rest. This discovery took place back in the 60s of the last century, but the world did not immediately become delighted with it. Energy drinks came to Europe only in the late 80s, and appeared in America even later - in the 90s of the twentieth century.

The ever-accelerating pace of existence in most civilized countries of the world eventually demanded the slightly forgotten invention of Japanese minds, and from about the mid-2000s, energy drinks gained extraordinary popularity, which they maintain to this day. The growing rate of consumption of such drinks has caused serious concern to the World Health Organization: in just 4 years (2008–2012) in the United States of America, the growth in sales of stimulating treats has increased by more than one and a half times, or rather by 60%! Moreover, the main consumers of energy drinks are young and middle-aged teenagers.

Composition and effect on the human body

Why is the world organization that guards the health of humanity so concerned about this fact? Energy drink manufacturers have their own truth, which they promote through creative, aggressive advertising that attracts teenagers.

A boy or girl with a bright, attractive jar in his hand is a free and happy person who knows how to live life to the fullest! This template easily found its way to the hearts of young people.

Bright jars are attractive to young people

The commercial interests of companies producing energy drinks dictate the need for them to assert that these drinks bring nothing but good. Actually this is not true. First, let's analyze the composition typical for any energy drink:

1. The main active ingredient is caffeine, which stimulates mental activity, for which it is enough to consume it in an amount of 100 mg. A double dose of caffeine can stimulate the activity of the cardiovascular system, and for this you already need to drink several cans of energy drink.
2. Taurine. This is the name of an amino acid that is formed in the human body, more precisely, in its muscle tissue. In moderation, it takes care of the normal intensity of heart contractions.
3. Carnitine is an amino acid synthesized by the human liver by transforming methionine and lysine. Without its presence in the body, fat and energy metabolism will be impossible.
4. Medicinal plants that have a tonic effect - ginseng and guarana. These natural ingredients help with physical activity, fight the formation of cholesterol plaques on the walls of blood vessels and cleanse liver cells. However, some doctors are not inclined to attribute such serious healing properties to these plants.
5. Vitamins. It will probably be superfluous to talk about the role of vitamins - everyone knows this. However, you should also know that, starting from a certain dose, these substances are no longer absorbed by the body and simply “fly by” to the exit.
6. Green tea extract - matein. It is believed that it helps fight excess weight by dulling the feeling of hunger.
7. Melatonin is a hormone produced by the brain and provides the daily rhythm of human life.

What are the dangers of energy drinks and what are the consequences of their constant use?

So, it would seem that energy drinks contain so many useful components. What is the truth? Of course, for an adult, drinking a can of energy drink to improve tone will not harm anything if you do it only from time to time. However, as already mentioned, the main adherents of this dubious delicacy are precisely children, for whom it is strictly not recommended to consume components such as caffeine. And these are not all the arguments that testify against energy workers:

1. These drinks, unlike ordinary soft waters, cannot be consumed uncontrollably, without observing the dosage: exceeding the norm can lead to an attack of hypertension or a jump in blood glucose levels in people suffering from diabetes and hypertension. In a number of countries, energy drinks are recommended for sale not in regular grocery stores, but only in pharmacy chains.
2. The presence of vitamins in energy drinks does not make them useful at all - vitamins are beneficial only when taken in doses.
3. The statement that the drink provides additional energy is fundamentally wrong - it only releases the body’s own energy, which will certainly bring negative results over time. Imagine what would happen if you mercilessly whipped a tired horse, forcing it to run faster. So it is with the body - over time it will respond to constant stimulation with insomnia, loss of strength, irritability and even depression.
4. Overdosing on caffeine will cause addiction over time, as well as depletion of the nervous system. A person will need larger and larger doses to boost the body. The consequence may be tachycardia (increased heart rate), overexcitation and chronic sleep disturbance. As mentioned above, caffeine is categorically not recommended for children's bodies.
5. Energy drinks stimulate increased urination, and valuable microelements, such as potassium, necessary for the functioning of the heart muscle, leave the body with urine.

Abuse of energy drinks can lead to neurological disorders

Based on information about energy workers, the following conclusions can be drawn:

• Energy drinks are strictly not recommended for use by children, especially young teenagers;
• uncontrolled use of energy drinks is dangerous for people suffering from cardiovascular diseases, diabetes, and diseases of the central nervous system;
• Energy drinks are not recommended for pregnant and lactating women.

You need to understand that these drinks cannot be identified with ordinary lemonade or lemonade, with which you can quench your thirst. High doses of caffeine consumed by children can lead to drug addiction, decreased mental abilities and neurological disorders.

Natural juices are an excellent alternative to quench your thirst

The fashion among young people to drink energy drinks with alcoholic drinks is dangerous.. This combination greatly aggravates the negative impact of energy drinks on the body due to the fact that these two components act in antiphase: alcohol depresses the nervous system, and energy drinks stimulate it. This causes the person to lose control and drink more alcohol than they would without the energy drink. This condition is extremely dangerous because it increases the risk of developing alcohol poisoning and loss of control over one’s behavior.

Considering all of the above, it seems appropriate to ban energy drinks in some countries - Turkey, Denmark, Iceland, etc. Such a ban is also in effect in a number of American states, and in the countries of the European Union certain restrictions have been adopted on the sale of these drinks and special warning labels have been introduced on the packaging . In Hungary, for example, a manufacturer of energy drinks pays a special tax for harmfulness, and in Australia and New Zealand such companies are subject to special registration. There are no restrictive measures in Russia yet, although health authorities insist on the advisability of such a step.