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9 ways sugary sodas harm one’s health

9 ways sugary sodas harm one’s health

Most sodas in the market have ingredients like carbon dioxide, water, sugar (sucrose, fructose, or glucose), intense sweeteners, acids, preservatives, and added colors. One can of the beverage provides about 150 calories, mostly from added sugar, and hardly any nutritional value. If fact, studies have shown the drink can increase the risk of health complications like fatty liver disease, heart disease, and diabetes. Here are nine ways in which sugary sodas are bad for health.

Insulin resistance
Insulin helps the cells absorb glucose from the bloodstream and convert it into energy. Consuming too much sugar, as found in sodas, causes the cells to become less sensitive to insulin. As a result, the pancreas produces higher amounts of the hormone, leading to a spike. This is known as insulin resistance. High levels of insulin resistance have been linked to an increased risk of diabetes and heart disease.

Soda cravings
Sugar consumption triggers the release of dopamine in the brain. Also called the feel-good hormone, dopamine boosts mood and provides a sense of pleasure. Therefore, some people unknowingly crave sweets when they are low, which leads to increased dependence on them. While such cravings can be hard to get rid of, gradually reducing sugar intake can help.

Fatty liver disease
Fructose, a kind of sugar found in soda, is metabolized by the liver. When consumed excessively, the liver becomes overburdened and turns fructose into fat. This increases the fat cells in the liver and, thus, the risk of fatty liver disease.

Leptin resistance
The body produces a hormone called leptin, which tells the brain that the stomach is full and one needs to stop eating. Due to leptin resistance, a person may not receive the sensation of feeling full or satiated and, thus, overeat. According to studies conducted on animals, increased fructose consumption may lead to leptin resistance. However, human studies on the subject are pending.

Heart disease
Research has shown that excessive sugar consumption indirectly increases the risk of heart disease by raising blood sugar, blood triglycerides, and small, dense LDL particles. A 20-year-long study conducted with 40,000 men found that those who drank one sugary drink daily had a 20% higher risk of having or dying from a heart attack than others.

Cancer risk
People who enjoy too many sodas may also be at risk of developing cancer. According to a study on 60,000 adults, those who consumed two or more sugary beverages daily had an 87% higher risk of developing pancreatic cancer than those who did not. Another study found that postmenopausal women who drink too many sugary sodas may have a higher risk of endometrial cancer. Furthermore, research has linked sugary beverages to higher cancer recurrence and an increased death rate among colorectal cancer patients.

Poor dental health
Most sodas contain phosphoric, carbonic, and other acids. They increase the acidity levels in the mouth, making the teeth susceptible to decay. The damage is more serious when acid is combined with sugar since the latter is also an energy source for oral bacteria. Over time, soda consumption can lead to toothaches, infections, cavities, and tooth loss.

Gout
Fructose can increase uric acid levels in the body. And when uric acid becomes crystallized, it leads to gout. Common symptoms of this condition include pain and inflammation in the joints, especially the big toes. Studies suggest that sugary soda increases the risk of gout in women by 75% and in men by around 50%.

Dementia
Dementia is a term used to refer to a broad range of health conditions that cause cognitive decline in older adults, leading to symptoms like memory loss, impaired judgment, and poor decision-making capabilities. Since higher blood sugar can increase the likelihood of dementia, individuals are advised to lower their intake of sweet beverages, including sodas.

Sugar-laden beverages like colas and flavored juices are known to hurt the body and offer no nutritional benefits. Moreover, despite their high fructose content, they do not help control hunger and keep one satiated. Hence, one must avoid them as much as possible and opt for alternatives after consulting a professional nutritionist. Doing so can prevent chronic diseases and help people lead healthier lives in the long run.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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The complex connection between sugar and cholesterol

In today's modern life, sugar, found in a myriad of processed foods and sweet treats, has become a ubiquitous and tempting ingredient. While its sweet allure pleases our taste buds, excessive sugar intake can have detrimental effects on our health, including its impact on cholesterol levels. Cholesterol, a waxy substance found in the blood, is vital in various bodily functions. However, when cholesterol levels are not balanced, it can lead to health complications, particularly cardiovascular diseases. Triggers insulin resistance Regularly including sugary foods and beverages can lead to insulin resistance, a condition where the body's cells become less responsive to insulin signals. This can further lead to elevated blood sugar levels. Insulin resistance is linked to an increase in triglycerides, a type of fat found in the blood. Elevated triglyceride levels are associated with low HDL cholesterol levels and an increased risk of atherosclerosis, a condition where fatty deposits accumulate in the arteries, narrowing and hardening them. Elevates triglyceride levels High sugar intake, particularly in the form of fructose found in sugary beverages and processed foods, can lead to elevated triglyceride levels. A spike in triglycerides is often seen in individuals with metabolic syndrome, a cluster of risk factors that increase the likelihood of heart disease, stroke, and diabetes. Increased triglycerides are often accompanied by decreased HDL cholesterol levels, creating an unfavorable lipid profile that contributes to heart disease. Promotes inflammation Sugar intake can trigger inflammation in the body, leading to oxidative stress and damage to blood vessels. Inflammatory processes can damage the inner lining of blood vessels, creating an environment conducive to atherosclerosis and plaque buildup. As cholesterol particles become trapped in inflamed arterial walls, the risk of heart attacks and strokes increases. Disrupts lipid metabolism The liver plays a crucial role in regulating cholesterol levels. Excessive sugar intake can lead to increased production of fatty acids in the liver, which can be converted into triglycerides and released into the bloodstream. Elevated triglyceride and LDL cholesterol levels can lead to fat accumulation in the arteries, narrowing them and hindering blood flow. Impacts LDL cholesterol Sugar can adversely affect LDL cholesterol particles, making them smaller and denser. These small, dense LDL particles are more susceptible to oxidation, a process that promotes atherosclerosis. They can also more easily penetrate the arterial walls, leading to plaque formation and an increased risk of cardiovascular events. Decreases HDL cholesterol High sugar intake has been associated with lower levels of HDL cholesterol, which is responsible for transporting cholesterol away from the arteries and back to the liver for processing and removal. Low HDL cholesterol levels are a significant risk factor for heart disease, as they hinder the body's ability to clear excess cholesterol from the bloodstream. Increases risk of Type 2 diabetes Excessive sugar intake is closely linked to an increased risk of developing type 2 diabetes. Diabetes is a known risk factor for heart disease, as it can negatively impact cholesterol levels and increase the risk of atherosclerosis. Raises blood pressure High-sugar foods have been shown to raise blood pressure levels. Hypertension (high blood pressure) is a significant risk factor for heart disease, and it can contribute to the progression of atherosclerosis. Interferes with cholesterol-lowering prescriptions For individuals already taking cholesterol-lowering prescriptions, excessive sugar intake can interfere with their effectiveness. Sugar-induced inflammation and insulin resistance can counteract the benefits of cholesterol-lowering drugs, making it challenging to achieve optimal cholesterol levels. Ways to lower the intake of sugar There are many ways one can limit or avoid sugary foods according to one's needs. Avoid sweetened soda beverages. Use alternative food options to wheat bread or pasta. Read food labels and check the total sugar count. Opt for foods with low glycemic index. Ditch breakfast options like cereals or bars and opt for whole fruits and yogurt, among others. It is essential to recognize the profound impact of sugar intake on cholesterol levels and cardiovascular health. To maintain healthy cholesterol levels and reduce the risk of heart disease, it is crucial to limit added sugars in food. Opting for whole, nutrient-rich foods and minimizing sugary snacks and beverages can promote heart health and overall well-being. Moreover, regular exercise, maintaining a healthy BMI, and following a balanced meal routine can further support healthy cholesterol levels.

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