Dangers of Drinking your favority Sodas

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Soda pop is a very popular beverage in the U.S., and people of all age groups love to relish it. It is immensely consumed by the younger generation, more specifically school-going children. With the placement of soda pop vending machines in schools and colleges, it has become easier for students to grab a can and quench their thirst. It is unfortunate to see how people have replaced the 'extremely essential' water with soda pop, without realizing its adverse effects on their health. 

Soda pop beverages are basically made up of water and other ingredients like phosphoric acid, caffeine, sodium benzoate, white processed sugar, high-fructose corn syrup, artificial sweeteners, aspartame (in diet soda), etc. These additives are believed to pose several dangers on the health of consumers. 

 

Health Risks Associated with Soda Pop

Dehydration
Excessive consumption of soda pop dehydrates the body. This happens due to the presence of caffeine content in the beverage. Caffeine is a natural diuretic which leads to quick and increased production of urine. Similar to beverages like tea and coffee which tend to increase the frequency of urination, soda pop also has the same effect on the body. Urinating frequently without increasing the intake of water leads to dehydration. So, the next time you pick up a soda pop to quench your thirst, think twice, because it may actually make you even more thirsty.

Gastrointestinal Problems
Soda pop beverages are acidic in nature with a pH value of around 2. This acidic nature coupled with caffeine content (which increases gastric acid secretion in the body) are known to raise the level of stomach acids leading to gastrointestinal problems like acidity, chronic stomach ache, gastric inflammation, and damage to the stomach lining. Besides this, chemical acids added as additives in soft drinks are also harmful for the gastrointestinal system of the body.

Obesity
Certain reviews suggest that there is a direct link between obesity and soda pop. This link is established due to the presence of high amount of calories in the beverage. One can of regular soda pop approximately contains the same amount of sugar that is suggested as its recommended daily allowance. Therefore, if a person consumes more than one can of soda pop everyday, he is bound to exceed the recommended consumption limit of sugar. This excessive intake of sugars in the diet ultimately lead individuals towards obesity.

Type 2 Diabetes
Owing to the presence of large amounts of sugar, soda pop beverages are capable of increasing the risk of developing type 2 diabetes in individuals. Since obesity and diabetes are related to each other, obese people consuming soft drinks on a daily basis are susceptible to develop insulin resistance. When a can of soft drink is consumed, sugar is directly poured into the blood stream and the pancreas have to produce more insulin to metabolize the sugars. Long-term consumption reduces the insulin-producing capacity of the pancreas, thus disrupting the regulation of sugars in the body, ultimately leading to diabetes.

Bone-related Problems
Phosphoric acid content in soda pop is responsible for problems like osteoporosis, weak bones, and bone fracture. Presence of phosphorous in adequate amounts is good for the body. However, when its levels exceed the normal limit, it hinders absorption of calcium in the body and drains it out of the bones, causing reduced bone mineral density. Depletion of essential minerals from the body lead to various bone-related problems.

Kidney Problems
Some studies suggest that consumption of soda pop also leads to the development of kidney problems like reduced kidney function and kidney stones. Researchers inferred that women who drank more than 2 cans of diet soda everyday had reduced kidney function over a time span of 20 years, which was thrice the rate of reduction in women who did not consume it. Formation of kidney stones is triggered by the depletion of calcium from bones, leading to the formation of calcium stones in the kidneys.

Cardiovascular Problems
Obese and diabetic individuals who do not control the intake of soda pop are highly susceptible to develop cardiac problems like high blood pressure, arrhythmias, and other vascular problems. Studies have also revealed that people who consumed only one can of diet soda per day had 20 percent increased risk of suffering a heart attack over a time span of 22 years. This shows that heart problems are not particular to sweetened or diet soda pop, and can occur with excessive intake of any of these.

Dental Problems
Sugar and phosphoric acid present in soda pop are two main culprits for causing dental problems in individuals. It is a well-known fact that sugar results in tooth decay. High concentration of sugar in soft drinks affect the teeth when consumed, specially between meals. Apart from this, the acidic nature of phosphoric acid in soda dissolves the calcium present in tooth enamel leading to the formation of cavities, and yellowing and roughening of the enamel.

Caffeine Addiction
Caffeine, being a mild stimulant, brings about a feeling of well-being when consumed. Since it is a component of soda pop, people consume significant quantities of it when they drink 3-4 cans of the beverage everyday. Daily consumption of soda develops into an addiction due to caffeine's mild addictive nature, and people start suffering from withdrawal symptoms like headache, irritation, etc., when the daily dose is not consumed.

Occasional consumption of soda pop, and that too in moderation, does not pose any health risk. However, the extent to which people have started consuming these beverages nowadays is a big reason to worry. Youngsters fall for soda pop due to its great taste, but unknowingly drag themselves towards several health problems. Awareness of these dangers must be spread to people all over, and sessions must be held to teach people how to stop drinking soda pop. Few measures like drinking water or other substitutes, like iced tea, juice or flavored water frequently, will curb the desire to drink soda pop and take a person towards the healthy path of life.
By Priyanka Kosta Sonkushre


 plan:one – online nutrition expert. The Most Powerful Interactive Fitness Nutrition Program in the World!

How That Glass of Red Wine Might Help You Live Longer

Researchers have found new evidence showing that  resveratrol, a compound found in red wine, may play a role in preventing cell aging.

The study in rodents found that when mice had a particular gene — SIRT1 — knocked out, or turned off, resveratrol had no effect on them. But tests of muscle tissue in mice with a normal SIRT1 gene that were given resveratrol found that the substance boosted mitochondrial function.

Mitochondria provide the energy that cells need to function. A decrease in mitochondrial energy production has been linked to a variety of diseases, including diabetes and Alzheimer's disease, as well as to the aging process itself, said senior study author David Sinclair, a professor of genetics at Harvard Medical School in Boston.

But don't go reaching for that Chianti yet. Yes, resveratrol is found in the skin of red grapes. But "the amounts we gave to our mice would be like  drinking 100 glasses of red wine a day," Sinclair said.

Instead, the goal is to develop synthetic resveratrol compounds that activate SIRT1 and could be taken as medication. "My colleagues are in the middle of developing better molecules that we hope will be medicines that will be used to treat diseases of aging, not to extend lifespan, though that may be a side effect," Sinclair said.

The study is in the May 1 issue of Cell Metabolism.

While previous studies have also suggested that resveratrol may have anti-aging properties, the precise mechanism of resveratrol has been controversial. Several studies, including work with yeast, worms and flies, have found that resveratrol acts on a class of seven genes known as sirtuins and, in human cells, SIRT1 in particular.

But other researchers have argued that resveratrol may work by activating a separate energy pathway called AMPK, which is also related to mitochondrial energy production but does not involve sirtuin genes.

Testing the effect of resveratrol on SIRT1 in mice was difficult, Sinclair said. Mice that have their SIRT1 gene deleted are born with developmental defects and are unsuitable for experiments, he explained.

So Sinclair and two graduate students, Nathan Price and Ana Gomes, worked for years to come up with a method for knocking out SIRT1 in healthy adult mice.

"Our paper found you absolutely require the SIRT1 gene for resveratrol to improve the metabolism of the mice," Sinclair said.

The paper also showed that the AMPK pathway was activated in mice given high doses of resveratrol, yet there was no benefit to mitochondrial function. There was no effect on AMPK in mice given a lower dose of resveratrol.

Sinclair is co-founder and a consultant for Sirtris Pharmaceuticals Inc., which is developing resveratrol-like molecules for use as treatment for age-related diseases. In 2010, according to news reports, the company, which is owned by GlaxoSmithKline, halted clinical trials of resveratrol, but Sinclair said the company continues to develop improved synthetic molecules.

George Vlasuk, CEO of Sirtris, said the new findings offer the "first definitive evidence" for a direct link between SIRT1 and the metabolic benefits of resveratrol.

"The work by [first author] Price et al. strongly supports the basic rationale being pursued at Sirtris, which focuses on the development of small-molecule compounds that directly activate the enzymatic activity of SIRT1 as a new therapeutic approach to many diseases of aging," Vlasuk wrote in an email to the journal.

Philippe Marambaud, an investigator at the Litwin-Zucker Center for Research in Alzheimer's Disease and Memory Disorders at the Feinstein Institute for Medical Research in Manhasset, N.Y, said the new research adds to a body of evidence that resveratrol can potentially combat aging by boosting mitochondrial activity.

"In this study, by using an elegant adult-inducible SIRT1 knock-out mouse model, the authors now provide compelling evidence that SIRT1 is required in vivo [in the animal] for the effect of resveratrol on AMPK activation and on mitochondrial function," Marambaud said.

While studies involving animals can be useful, they frequently fail to produce similar results in humans.

"A mouse model is not a human being, especially when you are genetically manipulating this animal model, you want to be very careful," Marambaud said. "This field has been extremely controversial. We should be very careful about claiming the importance of resveratrol for medical purposes. We have to wait and see, but this study is a big step forward."

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Yet even when you're at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and to fight the daily stress and fatigue of life.

Energy and Diet: How The Body Turns Food Into Fuel

Our energy comes from the foods we eat and the liquids we drink. The three main nutrients used for energy are carbohydrates,protein, and fats, with carbohydrates being the most important source. Protein and fats can also be employed for energy when carbs have been depleted. Once eaten, nutrients are broken down into smaller components and absorbed, then used as energy to fuel our bodies. This process is known as metabolism.

Carbohydrates come in two types, simple and complex, and both are converted to sugar (glucose). “The body breaks the sugar down in the blood and the blood cells use the glucose to provide energy,” says Melissa Rifkin, a registered dietitian at the Montefiore Medical Center in the Bronx, N.Y.

Energy and Diet: Best Foods for Sustained Energy

Complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy because they are digested at a slow, consistent rate. “Complex carbohydrates contain fiber, which takes a longer time to digest in the body as it is absorbed slowly," says Rifkin. Complex carbs also stabilize our bodies’ sugar level, which in turn causes the pancreas to produce less insulin. This gives us a feeling of satiety and we are less hungry.”

Also important in a healthy, energy-producing diet is protein (preferably chicken, turkey, pork tenderloin, and fish), legumes (lentils and beans), and a moderate amount of healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).

“Adequate fluids are also essential for sustaining energy,” says Suzanne Lugerner, RN, director of clinical nutrition at the Washington Hospital Center in Washington, D.C. “Water is necessary for digestion, absorption, and the transport of nutrients for energy. Dehydration can cause a lack of energy. The average person needs to drink six to eight 8-ounce glasses of water each day.”

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Brush up on the proper and safe preparation of foods, as well as learn about potential hazards. Here are a few common foods that require special attention when handling:

• Raw meat: Lean meats such as skinless chicken breast (and lean cuts of pork and beef) can harbor dangerous bacteria, which may cause serious illness or even death. To avoid this health threat, use a dedicated cutting board to prepare raw meat, and thoroughly wash all surfaces and utensils that have come in contact with the meat. In addition, make sure you thoroughly wash your hands before touching any other foods, utensils, or surfaces.
• Eggs: Raw eggs have been associated with salmonella poisoning. To prevent illness, don't eat raw eggs or foods — like fresh Caesar salad dressing and fresh mayonnaise — made with raw eggs. Also, always keep your eggs refrigerated and make sure you use eggs immediately after cracking.
• Fruits and vegetables: The surfaces of some fruits and veggies may be contaminated with pesticides and bacteria. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados. Also, avoid contact with raw meats, seafood, and eggs.
• Fish: Fish can be contaminated with certain toxins, so it's important to buy fresh fish and cook it soon after purchasing. When it comes to purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have a shiny flesh. Steer clear of fillets that look dry or dull. Finally, thoroughly clean all surfaces and utensils after preparation.

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Losing Weight Takes Effort

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Losing Weight Takes Effort
In order to take advantage of losing weight and being successful, you must be prepared--that means " paying your dues."

Nothing is more frustrating than to see that you are gaining weight again.

Be in a position to benefit from your failure. It pays to be prepared, and that comes down to plain, hard work. It's not usually glamorous. It's not always exciting. It's not always fun. It is, however, always necessary.

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By being prepared, you have to create a game plan to get back on track right away without beating yourself up and devastating your self-esteem. My game plan is taking it a bite at a time. What's your's? Maybe it's taking it a day at a time, going back to your diet tomorrow. Maybe it's getting angry and becoming more determined then ever to succeed.

Have you ever been at a Weight Watchers or TOPS meeting and noticed several people there who are slim and trim? What about those Jenny Craig and Nutri/System ad's with their before and after pictures? They make losing weight look so effortless, but remember, in reality, these people have been dieting for years.

Without effort and action, you will not succeed. You can't wish your weight away. You have to work at it and be prepared for those times when you slip, so you can pick yourself up, dust yourself off, and move on...

Losing weight demands preparation, effort and commitment to come to fruition. 

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Are you dieting for six pack abs?

If you're serious about losing your abdominal gut and sporting a set of sexy, visible abs... then you should take a few minutes to read the rest of this article. I'm going to spill the beans on some BIG mistakes people make when dieting for the allusive abs and how to be sure to avoid them. The mistakes are very common, and making them can - and more than likely will - ruin your plans.