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By Lindsay Maxfield March 28th, 2013 @ 8:32pm
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SALT LAKE CITY — It’s no news flash that soda — diet or otherwise — isbad for health; even those who happily indulge in a can-a-day (or more)habit can rattle off at least two or three negative effects of sodaconsumption. But when it comes to the effects of soft drink consumption onthe human body, the total picture is downright scary.
With high levels of sugar, acids, preservatives and other harmful ingredients,soda causes more damage to the body than just expanding the waistline.From stroke to kidney stones to dementia, here’s a look at what can happento the body long-term for those who regularly drink soda.
Brain
A 2002 UCLA study found that consuming excessive amounts of sugarreduces the production of the brain chemical called brain-derivedneurotrophic factor, or BDNF. “Without BDNF, our brains can’t form newmemories and we can’t learn (or remember) much of anything,” according toan article in Forbes magazine.
Another study from the University of Copenhagen found that low BDNFlevels are linked to depression and dementia. What’s more, when BDNF levels are reduced, the bodybegins to become resistant to insulin, which kicks off a cascade of other health problems.
But there’s a more immediate problem from consuming too many sweets: According to a 2010 study fromthe University of Minnesota, chronic sugar consumption dulls the brain’s mechanism for knowing when tostop eating.
Teeth
Sugar is not the only harmful substance in soda that affects dental health. A 2006 study published in theAcademy of General Dentistry journal found that drinking soda is nearly as harmful for your teeth asdrinking battery acid. That’s because soda actually contains acid (most commonly citric and/or phosphoric),which corrodes tooth enamel. And with a pH of 3.2, diet sodas are even more acidic than regular sodas.
According to the Colgate Oral and Dental Health Resource Center, soft drinks are among the most
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significant dietary sources of tooth decay. “Acidsand acidic sugar byproducts in soft drinks softentooth enamel, contributing to the formation ofcavities. In extreme cases, softer enamelcombined with improper brushing, grinding of theteeth or other conditions can lead to tooth loss.”
Heart
Recent research has shown a correlation betweensoda consumption and heart disease. Mostrecently, a 2012 Harvard study found that one daily12-ounce serving of regular soda “was linked to a19 percent increase in the relative risk ofcardiovascular disease,” according to the NewYork Times.
Some researchers say the blame can be placed onhigh fructose corn syrup, which has been linked toan increased risk of metabolic syndrome, acondition associated with an elevated heartdisease risk.
However, others say diet sodas with artificialsweeteners are much worse on the heart. A studyfrom the University of Miami found that those whohad a daily diet soda habit had a 61 percentincreased risk of “cardiovascular event,” includingheart attack and stroke, than those who drank nosoda — even when factors such as smoking,physical activity, alcohol consumption and dietwere controlled.
Lungs
A recent study by the University of Adelaide foundthat drinking too much soda can increase the risk for developing asthma or chronic obstructive pulmonarydisorder, or COPD. The more soda a person consumes, the greater the risk of developing those diseases.Other studies suggest sodium benzoate, a preservative in soda, may directly affect the lungs: It increases
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How to kick the habit
Ready to kick soda to the curb for good?Good. While breaking the habit isn'talways pleasant, it's easier than you
think. Here's how I quit my Coke-a-day habit:
Go cold turkey. Weaning off soda will onlydrag out the inevitable or, worse, weaken oreven change your resolve. Once you'vedecided to quit, keep moving forward andnever look back.
1.
Prepare for a mental battle. Chances are,your body is addicted to soda on some level.Know that you're going to go throughwithdrawals and quite a bit of mental agony.But also know that this will only last a fewdays. Remembering that there will soon be anend will help you stay strong.
2.
Find a substitute. To distract you from thebattle and satisfy your craving in a healthierway, find a suitable substitute, like fruit juice orherbal tea with honey. You'll satisfy your sweettooth and be less likely to relapse.
3.
Get some TLC. If your beverage of choicewas caffeinated, you will likely get withdrawalheadaches. Cure these with OTC migrainemedicines that contain caffeine to treat theheadache and help your body adjust to thesudden lack of caffeine.
4.
Reward yourself. It's OK to accept a bribe (ortwo) if it motivates you to cross the finish line.Set a goal, like no soda for a week or month.When you've met it, treat yourself tosomething non-food related, like a new DVD,pair of shoes or a night out.
5.
the amount of sodium in the body while reducing the availability of potassium, causing asthma as well aseczema.
Bones
Soda consumption has been linked in severalstudies to osteoporosis and bone density loss.While many suggest that those who regularlyconsume soft drinks — especially in large amounts— are not leaving enough room in their diets forhealthier drinks, like milk and fortified juice, otherstudies say phosphoric acid may be to blame.
“Phosphorus itself is an important bone mineral,”writes Gina Shaw for WebMD, citing a study fromTufts University. “But if you're getting adisproportionate amount of phosphorus comparedto the amount of calcium you're getting, that couldlead to bone loss.”
Caffeine may also be the culprit, as it is known tointerfere with calcium absorption.
Kidneys
The high levels of phosphoric acid in colas havebeen linked to kidney stones and other renalproblems, but diet cola is most likely to have anegative effect on kidney function. In fact, diet colais associated with a two-fold increased risk.According to a Harvard study, kidney function in3,000 women subjects started declining when theydrank more than two sodas a day.
Digestive system
For those who have digestive issues to begin with,consuming soda will only add to their troubles. Thecarbonation in soft drinks can irritate the digestive
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system, particularly in those who have irritable bowel syndrome. Carbonation can cause a buildup ofexcess gas in the abdominal area, leading to bloating, cramping and pain. The caffeine in soda can alsoincrease stomach acid production, worsen episodes of diarrhea, and contribute to constipation. In addition,the sweeteners used in soft drinks can worsen IBS symptoms due to their laxative effects.
Weight
Drinking just one soda a day equates to consuming 39 pounds of sugar per year, which is one of the mainreasons that soda consumption is strongly linked to obesity. A recent Harvard study found that sugar-sweetened beverages are linked to more than 180,000 obesity-related deaths each year, which means thatabout one in every 100 deaths from obesity-related diseases is caused by drinking sugary beverages. Anadditional Harvard study concluded that regularly consuming drinks high in sugar interacts with the genesthat affect weight, dramatically increasing a person’s risk for obesity.
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