By Dr. Gina Serraiocco
Many of us have a daily addiction to a common substance and don’t even realize the long-term harm we are doing to our bodies. The culprit? Soda. The carbonated beverage accounts for more than one-fourth of all drinks consumed in the United States, or at least one 12-ounce can per day for every man, woman and child. Let’s take a look at the hidden dangers of overconsumption of this popular beverage.
Our nation is facing an obesity epidemic, and sodas are major contributor, especially in children. Obesity leads to an increased risk of diabetes, heart disease, stroke and early death. Just one regular soda per day has enough calories to cause 15 pounds of weight gain per year in an adult. Most cans contain more than 100 percent of the recommended daily allowance (RDA) of sugar. We should think of soda more as “liquid candy” than a beverage.
There is a direct link between tooth decay and soft drinks. The high acid levels in all sodas dissolve the calcium out of the enamel, leaving a softened matrix for bacteria to enter the teeth and cause cavities. Sugar-free sodas cause just as much damage to teeth as regular sodas. In addition, children who drink more soda tend to drink less milk, contributing to decreased calcium intake and poor bone health.
Sodas are also a major source of caffeine. Caffeine is the most widely used psychotropic (mind-altering) drug in the world. This naturally occurring substance is found in coffee and cocoa beans, cola nuts, guarana (a tropical berry that grows in the Amazon) and tea leaves. However, high doses of caffeine can affect the body’s health.
Side effects of too much caffeine vary, but include insomnia, excitement and gastrointestinal disturbance after only one or two caffeinated beverages. Large quantities can also contribute to irregular heartbeat, panic and anxiety disorders, muscle twitching, incoherent speech, excessive urination, flushed skin, depression and high blood pressure.
Most health care providers recommend that you avoid caffeine during pregnancy because it may lead to an increased rate of miscarriage, preterm or low birth-weight babies, and increased risk of sudden death of babies after birth.
Quitting the caffeine habit can be difficult at first. Symptoms may include headache , nausea, fatigue, drowsiness, anxiety and irritability. In extreme cases, symptoms may include depression, inability to concentrate and diminished motivation to initiate or complete daily tasks. Withdrawal symptoms may appear within 12 to 24 hours, peak at roughly 48 hours and usually last from one to five days.
The harmful effects of sodas can really add up over time. Unfortunately, soda lacks the health benefits necessary in foods and beverages.
Sodas have no natural vitamins, antioxidants or fiber. A better option is to exchange the artificial taste of soda for the healthier hydration of water or 100-percent pure fruit juice. In the long run, your body will reap the rewards of quitting the soda habit.
Dr. Gina Serraiocco is an internal medicine physician at the Los Altos Center of the Palo Alto Medical Foundation. The Palo Alto Medical Foundation and column editor Arian Dasmalchi provide this monthly column.
