A Closer Look At Sugary Drinks – The Bitter Truth

It’s no secret that sodas and other sweetened beverages contain large amounts of sugar that can cause cavities and weight gain. What some may not know is that several studies reveal that sugary drinks do more damage than cavities or make clothes tighter. Excessive consumption of sugary drinks can have a significant negative impact on overall health. Sugary drinks include regular sodas, fruit drinks, sports drinks, energy drinks, and sugar water. Sugary drinks have been linked to obesity, bone fractures and osteoporosis, kidney problems, heart disease, and type 2 diabetes. The following information outlines the health complications that have been linked to sugary drink consumption and provides Tips for a healthier lifestyle.

Children are heavy consumers of sugary drinks, according to the US Department of Agriculture, consuming them at an alarmingly high rate. A recent study from the National Health and Nutrition Examination revealed the following facts about the consumption of sugary drinks by children and adolescents, and the results are anything but sweet:

The consumption of sugary drinks in the United States has increased in the last 30 years in both children and adults.

Teens and young adults consume more sugary drinks than other age groups.

Men consume more sugary drinks than women. Among children ages 2-19, 70% consume sugary drinks on any given day.

One third of teens drink at least three cans of soda a day.

The consumption of sugary drinks, especially among young children and adolescents, is a serious problem in our country. Sugary drinks are an increasingly important part of the diets of children and adolescents. Just one 12-ounce can of soda contains between 31 and 46 grams of sugar, depending on the type of soda. 46 grams of sugar equals eleven teaspoons of sugar! The following are some of the serious health consequences linked to prolonged consumption of sugary drinks:

Reduced bone mass density and bone fractures in children

Osteoporosis, or loss of bone density, is generally considered a geriatric condition. But the disease may have its roots in adolescence when bone mass peaks. Since your bones reach their peak mass and strength during your 20s, the higher your bone mineral density (BMD) you develop when you’re young, the less likely you are to develop osteoporosis later in life. Decreasing milk intake and excessive consumption of sugary carbonated drinks can decrease bone marrow density and increase the risk of developing osteoporosis later in life. Animal studies also reveal that phosphorus, a common ingredient in soft drinks, can deplete calcium from bones.

Additionally, studies have found that soft drink consumption is associated with an increased risk of bone fractures in school-age girls. In one of the studies, published in the Journal of Adolescent Health, researchers found that 14-year-old girls who drank the most cola were 3.6 times more likely to suffer bone fractures than those who drank the least.

weight gain

Sugary drinks are the main source of added sugar in children’s daily diets. Consumption of these beverages increases caloric intake, a potentially contributing factor to obesity among youth across the country. Between 1977 and 2001, Americans’ daily calorie intake increased by 250 to 300 calories, nearly half of which (43%) came from sugary drinks alone. Being overweight is now the most common medical condition of childhood. Nearly 1 in 3 children are at risk of being overweight. The complications of obesity include high cholesterol, high blood pressure, type 2 diabetes, and many other health and social problems.

Erosion of tooth enamel and stomach lining

Excessive consumption of sugary carbonated drinks increases the risk of dental problems, especially in children. The phosphoric acid in carbonated soda can interfere with calcium absorption and weaken teeth. The acid removes the enamel from the teeth, leaving them brittle. Once the enamel breaks down, bacteria can invade and cause cavities. The acids in soft drinks are also known to exacerbate gastroesophageal reflux disease and ulcers. The phosphoric acid in these drinks neutralizes hydrochloric acid in the stomach and destroys the body’s ability to absorb essential elements such as iron, calcium, and magnesium. Impaired stomach function can lead to indigestion, bloating, and worsening symptoms of irritable bowel syndrome and various other stomach problems.

kidney stones

The high level of phosphoric acid in soft drinks is known to change urine in a way that promotes the formation of kidney stones and other kidney problems.

heart disease

The latest research from the Harvard School of Public Health finds evidence of a link between sugary drink consumption and heart disease. The study found that those who drank more than two servings of a sugary drink each day had a nearly 40% higher risk of heart disease than those who rarely drank sugary drinks. Drinking more than one soft drink a day is associated with an increased risk of developing metabolic syndrome. Metabolic syndrome is a group of symptoms such as high blood pressure, high blood sugar, high triglycerides, and low levels of high-density lipoprotein (HDL) or “good” cholesterol.

How to break the habit and what to drink instead of sugary drinks

The best way to counteract the negative effects of sugary drinks is to eliminate sugary drinks from your diet. Water, of course, is the best drink option. But for some, plain water is too plain, and kicking the habit overnight may be unrealistic. Start by reducing the amount of sugary drinks you drink each day until you eliminate them completely.

Try having some of the following drinks for a tasty alternative:

Add slices of your favorite fruits and vegetables: lemons, oranges, cucumbers, mint, or limes to a pitcher of ice water for a refreshing and flavorful drink.

Add a splash of 100% fruit juice to sodium-free seltzer: Mix one part 100% cranberry or pomegranate juice to three parts seltzer.

Add a few slices of lime or lemon to the tonic water.

Drink iced herbal tea or green tea – Green tea is naturally high in antioxidants. If you like sweetened teas, add a bit of honey.

Skimmed milk: a low-fat, calcium-rich alternative.

Create the health you deserve by nourishing your body with healthy foods and eliminating sugary drinks from your diet. However, creating a healthy life is about more than just eating and drinking well. It is about treating the whole person: mind, body, spirit and energy. Create a healthy, balanced mind and body using one of the many wellness treatments offered at Fairfield County Integrative Family Medicine and Healing Therapies: yoga, massage, reiki/healing touch therapy, acupuncture, guided imagery, reflexology and manual lymphatic drainage. We believe in giving our patients the opportunity to find healing in any of our holistic wellness therapies, which are designed to heal and calm the body, spirit, and mind.