16 Reasons To Stop Drinking Soda

                            

1.  Soda Is Useless
First of all, there are no nutritionally beneficial components in soft drinks. Soft drinks mostly consist of filtered water and refined sugars. Yet the average American drinks about 41 gallons of soft drinks each year.

2.  Weight Gain & Obesity

Many people either forget or don't realize how many extra calories they consume in what they drink. Drinking a single 330 ml can a day of sugary drinks translates to more than 1lb of weight gain every month.
Several scientific studies have provided experimental evidence that soft drinks are directly related to weight gain. The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times.
According to the results of high quality study reducing consumption of sugar-sweetened beverages helped reduce body mass index in the heaviest teenagers.
Intake of sugar-sweetened beverages is strongly associated with accumulation of fat around the abdominal area.

3.  Diabetes

This is a consequence of #2. Anything that promotes weight gain increases the risk of diabetes. Drinking soda not only contributes to excess pounds, but it also stresses the body's ability to process sugar. Scientists now suspect that the sweet stuff may help explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.
Rapidly absorbed carbohydrates like high fructose corn syrup put more strain on insulin-producing cells than other foods. When sugar enters the bloodstream quickly, the pancreas has to secrete large amounts of insulin for the body to process it. Some scientists believe that the unceasing demands that a soda habit places on the pancreas may ultimately leave it unable to keep up with the body's need for insulin. Also, insulin itself becomes less effective at processing sugar; both conditions contribute to the risk of developing diabetes.

Researchers from Brigham and Women's Hospital in Boston and Harvard Medical School analyzed data from the Nurses' Health Study II, a trial tracking the health of more than 51,000 women. None of the participants had diabetes at the onset of the study in 1991. Over the following 8 years, 741 women were diagnosed with the disease. Researchers found that women who drank one or more sugary drinks a day gained more weight and were 83% more likely to develop type 2 diabetes than those who imbibed less than once a month.

4.  Weakened Bones and Risk of Osteoporosis
Frequent consumption of soft drinks may also increase the risk of osteoporosis, especially in people who drink soft drinks instead of calcium-rich milk. High soda consumption (particularly cola) in children poses a significant risk factor for impaired calcification of growing bones.
In the 1950s, children drank 3 cups of milk for every 1 cup of sugary drinks. Today that ratio is reversed: 3 cups of sugary drinks for every cup of milk. Tellingly, osteoporosis is a major health threat for 44 million Americans. Most experts now say that the real culprit is soda's displacement of milk in the diet, though some scientists believe that the acidity of colas may be weakening bones by promoting the loss of calcium.

5.  Dental Caries and Erosion
Soda eats up and dissolves the tooth enamel. Researches say that soft drinks are responsible for doubling or tripling the incidence of tooth decay.
The acidity can dissolve the mineral content of the enamel, making the teeth weaker, more sensitive, and more susceptible to decay. Soda's acidity makes it even worse for teeth than the solid sugar found in candy.
Dental experts continue to urge that people drink less soda pop, especially between meals, to prevent tooth decay and dental erosion.

6.  Kidney Damage
There is good evidence that cola beverages can increase the risk of kidney problems, more so than non-cola sodas.
Researches clearly demonstrated that large quantities of cola result in enhanced kidney stone formation. If you're wondering exactly how soft drinks cause kidney stones, it's because of their acidity and radical mineral imbalances. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.
In a study published in the journal Epidemiology, the team compared the dietary habits of 465 people with chronic kidney disease and 467 healthy people. After controlling for various factors, the team found that drinking two or more colas a day (whether artificially sweetened or regular) was linked to a twofold risk of chronic kidney disease.

7.  Increased Blood Pressure
Experts have reasons to believe that over consumption of fructose, particularly in the form of soft drinks, leads to an increase in blood pressure.

8.  Heartburn
Soft drink consumption is a strong predictor of heartburn

9.  Metabolic Syndrome Risk Factor
Soft drink consumption is a significant risk factor for developing of metabolic syndrome, a combination of the symptoms such as high blood pressure, obesity, high cholesterol, and insulin resistance.

10.  Harmful Effects On Liver
There is evidence that consumption of too many soft drinks puts you under increased risk for liver cirrhosis similar to what chronic alcoholics have

11.  Impaired Digestive System
Soda, no matter who makes it, is extremely acidic beverage, with a pH of about 2.5, about the same as vinegar, but the sugar content disguises the acidity. To put that into perspective, consider that battery acid has a pH of 1 and pure water has a pH level of 7.

Interesting fact: A pH below 4 or above 10 will kill most fish and very few animals can tolerate waters with a pH below 3 or above 11.

Why does that matter? Throughout the digestive system, that starts from the mouth and ends up at the anus only the stomach can resist an acidic environment up to pH 2.0. But before the acidity of soft drink reaches the stomach it passes through all the other organs involved in the digestive system thus causing an abnormal acidic environment. The linings of the mouth, pharynx and esophagus are highly sensitive to acids.
The phosphoric acid present in soft drink competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating (swelling of stomach).

12.  Dehydration
Another problem with sodas is that they act as dehydrating diuretics. Both caffeine and sugar cause dehydration.
Caffeine is a diuretic and causes an increase in urine volume. High concentration of sugar is drawing off water because your kidneys try to expel the excess sugar out of the blood. When you drink a caffeinated soda to quench your thirst, you will actually become thirstier.

13.  High Caffeine Content
Another advantage of avoiding sodas is that you will avoid the unnecessary caffeine. Soda drinks are a major source of caffeine in the American diet.
High doses of caffeine can cause irritability, restlessness, tension, insomnia, high blood pressure, gastrointestinal disturbance, excessive urination, irregular heartbeat and other side effects.

14.  Toxins - Aspartame
If you think diet soda is better think again. The poison in diet soda is an artificial sweetener aspartame. Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. It is used because it's about 200 times sweeter than table sugar.
Despite US FDA approval as a "safe" food additive, aspartame is one of the most dangerous substances added to foods. After you drink an aspartame-sweetened product, aspartame breaks down into its starting components: phenylalanine, aspartic acid, and methanol (that further converts to formaldehyde and formic acid, which are known carcinogens.). There are over 92 different health side effects associated with aspartame consumption.

15.  Cell Damage
A new health scare erupted over soft drinks recently amid evidence that they may cause serious cell damage and accelerate cell aging. Research from a British university suggests a common preservative E211, known as Sodium benzoate, found in drinks such as Fanta and Pepsi Max has the ability to switch off vital parts of DNA. Sodium benzoate occurs in small amounts naturally in berries, but is used in large quantities to prevent mould in soft drinks.

16.  Other Harmful Effects
Studies published in a couple of recent years show the following health risks associated with soda drinking:

• Increased risk of asthma and lung disease
• Caffeinated and artificially sweetened soft drinks may increase the risk of early menarche, a risk factor of several diseases
• Elevation of uric acid levels
• Risk of developing hypertension
• Mental health problems

Your Birth Control Options

 

Birth Control: How to Decide

With so many options, choosing a form of birth control can be daunting. Begin with a few questions: Do you need to protect against STDs? How important are convenience and cost? What about effectiveness? Only abstinence is 100% effective, but other methods come close -- as our effectiveness chart shows in a glance. Review this slideshow, then ask your doctor which options are best for you.

 

 Fertility Awareness

Also called natural family planning, fertility awareness means avoiding sex when the woman is most fertile. The most reliable way to do this is to watch for changes in cervical mucus and body temperature. To use this method correctly, it’s best to get training from a health care professional.
Pros: No drugs or devices, inexpensive.
Cons: Limits spontaneous sex, 25% of typical users get pregnant.

                

Spermicide

Spermicide contains a chemical that kills sperm. It comes in the form of foam, jelly, cream, or film that is placed inside the vagina before sex. Some types must be put in place 30 minutes ahead of time. Frequent use may cause tissue irritation, increasing the risk of infections and STDs. Spermicides are most often used along with other birth control methods.
Pros: Easy to use, inexpensive ($1 per use).
Cons: May increase the risk of STDs, 29% get pregnant.

Male Condom

The latex condom is the classic barrier method. It prevents sperm from entering the woman’s body, protecting against pregnancy and most STDs. Of couples who rely only on male condoms, 15% get pregnant in a year.
Pros: Widely available, protects against most STDs, inexpensive (under $1 each).
Cons: Only effective if used correctly every time. Can’t be reused.

Female Condom

The female condom is a thin plastic pouch that lines the vagina and can be put in place up to 8 hours before sex. Users grasp a flexible, plastic ring at the closed end to guide it into position. It's somewhat less effective than the male condom.
Pros: Widely available, some protection against STDs, conducts body heat better than a male condom.
Cons: Can be noisy, 21% of users get pregnant, not reusable. Should not be used with a male condom, to avoid breakage.

Diaphragm

The diaphragm is a rubber dome that is placed over the cervix before sex. It is used with a spermicide. Effectiveness compares to the male condom – 16% of average users get pregnant, including those who don’t use the device correctly every time.
Pros: Inexpensive (a $15-$75 device lasts two years.)
Cons: Must be fitted by a doctor, no STD protection. Can’t be used during your period due to a risk of toxic shock syndrome.

Cervical Cap

A cervical cap is similar to a diaphragm, but smaller. The FemCap slips into place over the cervix, blocking entry into the uterus. It is used with spermicide. The failure rate for the cervical cap is 15% for women who have never had children and 30% for those who have.
Pros: Can stay in place for 48 hours, inexpensive.
Cons: Must be fitted by a doctor, no protection against STDs. Can’t be used during your period.

Birth Control Sponge

The birth control sponge, sold as the Today Sponge, is made of foam and contains spermicide. It is placed against the cervix up to 24 hours before sex. The sponge is about as effective as the cervical cap, with a failure rate of 16% for women who have never had children and 32% for those who have. But unlike the diaphragm or cervical cap, no fitting by a doctor is required.
Pros: No prescription, effective immediately.
Cons: Difficult to insert correctly, no STD protection. Can't be used during your period

Birth Control Pill

The most common type of birth control pill uses the hormones estrogen and progestin to prevent ovulation. When taken on schedule, the pill is highly effective. About 8% of typical users get pregnant, including those who miss doses. Like all hormonal contraceptives, the pill requires a prescription.
Pros: More regular, lighter periods, or no periods, depending on the type of pill. Less cramping.
Cons: Cost ($15-$50 per month), no STD protection. May cause side effects, including breast tenderness, spotting, serious blood clots, and raised blood pressure. Some women should not use birth control pills.

Birth Control Patch

Women who have trouble remembering a daily pill may want to consider the birth control patch. The Ortho Evra patch is worn on the skin and changed only once a week for three weeks with a fourth week that is patch-free. The patch releases the same types of hormones as the birth control pill and is just as effective.
Pros: More regular, lighter periods with less cramping, no need to remember a daily pill.
Cons: Cost ($15-$50 per month), may cause skin irritation or other side effects similar to birth control pills. Doesn’t protect against STDs.

Vaginal Ring

The NuvaRing is a soft plastic ring that is worn inside the vagina. The ring releases the same hormones as the pill and patch and is just as effective. But it only needs to be replaced once a month.
Pros: Lighter, more regular periods, only replaced once per month.
Cons: Cost ($30-$50 per month), may cause vaginal irritation or other side effects similar to pills and the patch. Doesn’t protect against STDs.

Birth Control Shot

The birth control shot, known as Depo Provera, is a hormonal injection that protects against pregnancy for three months. For the typical couple, it is more effective than the birth control pill -- only 3% of users get pregnant in a year.
Pros: Only injected four times per year, highly effective.
Cons: Cost (about $240 per year), may cause spotting and other side effects. Doesn’t protect against STDs.

Birth Control Implant

The birth control implant (Nexplanon) is a matchstick-sized rod that is placed under the skin of the upper arm. It releases the same hormone that's in the birth control shot, but the implant protects against pregnancy for 3 years. The failure rate is less than 1%.
Pros: Lasts three years, highly effective.
Cons: More expensive upfront ($400-$800 for exam, implant, and insertion), may cause side effects, including irregular bleeding. Doesn't protect against STDs.

IUD

IUD stands for intrauterine device, a T-shaped piece of plastic that is placed inside the uterus by a doctor. The copper IUD, ParaGard, works for as long as 10 years. Mirena, a hormonal IUD, must be replaced after 5 years but can lighten periods and ease cramps. Liletta and Skyla are hormonal IUDs that prevent pregnancy for up to 3 years. Both types make it more difficult for sperm to fertilize the egg. Fewer than eight in 1,000 women get pregnant.
Pros: Long-lasting, low-maintenance.
Cons: Irregular or heavier periods with ParaGard. More expensive upfront, may slip out, may cause side effects.

Tubal Ligation

If you're sure you won't want biological children in the future, you may be ready for permanent birth control. The traditional method for women is called tubal ligation or "having your tubes tied." A surgeon closes off the fallopian tubes, preventing eggs from making their journey out of the ovaries. (The banding method is shown here.)
Pros: Permanent, nearly 100% effective.
Cons: Requires surgery, may not be reversible, expensive. Doesn't protect against STDs.

Tubal Implants

A newer procedure makes it possible to block the fallopian tubes without surgery. Small implants of metal or silicone are placed inside each tube. Scar tissue eventually grows around the implants and blocks the tubes. Once an X-ray confirms the tubes are blocked, no other form of birth control is needed.
Pros: Permanent, no surgery, almost 100% effective.
Cons: Takes a few months to become effective. May raise the risk of pelvic infections, irreversible, expensive.

Vasectomy

Besides condoms, a vasectomy is the only birth control option available to men. It involves surgically closing the vas deferens – the tubes that carry sperm from the testes, through the reproductive system. This prevents the release of sperm but doesn’t interfere with ejaculation.
Pros: Permanent, cheaper than tubal ligation, almost 100% effective.
Cons: Requires surgery, not effective immediately, may not be reversible.

Emergency Contraception

Emergency contraception works after sex to help avoid pregnancy. This is an option if no birth control was used or if a woman suspects her usual method failed. Plan B, Plan B One-Step, and a generic version of Plan B called Next Choice all contain a high dose of a hormone found in many birth control pills. These types must be used within 72 hours. Ella uses a non-hormonal drug and requires a doctor's prescription. It can be taken up to five days after sex.

Options for Older Women

Age and lifestyle are important factors in choosing a form of birth control. If you're over age 35 and smoke or are obese, the combination birth control pill, patch, and ring are not recommended. It's best to consult your doctor about safe alternatives. If you're approaching the age of menopause, the birth control shot has an added benefit: It may relieve some of the symptoms of perimenopause.

Withdrawal

Nearly six in 10 American women report that a partner has used "pulling out," the age-old method that relies on the man withdrawing his penis from the vagina before ejaculation. Newer reviews show that when it's done correctly every time, about 4% of users get pregnant in a year. With more typical use, about 18% get pregnant.
Pros: Free, no need for devices or hormones.
Cons: May be hard to do correctly. No protection against STDs.

Least Effective Methods

Without using any form of birth control, 85% of sexually active couples will get pregnant within a year. Even the least effective birth control options reduce that number considerably.

Most Effective Methods

Although barrier methods, such as the condom or diaphragm, are moderately effective with typical patterns of use, hormonal contraceptives have a better track record for effectiveness. There are also several options for couples that prefer the lowest possible odds of getting pregnant. Two of these are reversible -- the IUD and hormonal implant. Of course, the only birth control method that is 100% effective is abstinence.

Tips to Stay Smart, Sharp, and Focused

Use Your Brain

It's true: Use it or lose it. Stretching your brain keeps your mind sharp. People who are more active in mentally challenging activities are much less likely to get Alzheimer's disease. Try these:

• Read a book.
• Go to a lecture.
• Listen to the radio.
• Play a game.
• Visit a museum.
• Learn a second language.

 

 

Mix Things Up

Remember trying to talk backwards as a child? Researchers at Duke University created exercises they call "neurobics," which challenge your brain to think in new ways. Since your five senses are key to learning, use them to exercise your mind. If you're right-handed, try using your left hand. Drive to work by another route. Close your eyes and see if you can recognize food by taste.

Work Out to Stay Sharp

 Exercise, especially the kind that gets your heart rate up like walking or swimming, has mental pluses, too. Although experts aren't sure why, physical activity might increase the blood supply to the brain and improve links between brain cells. Staying active can help memory, imagination, and even your ability to plan tasks.

A Healthy Diet Builds Brainpower

Do your brain a favor and choose foods that are good for your heart and waistline. Being obese in middle age makes you twice as likely to have dementia later on. High cholesterol and high blood pressure raise your chances, too. Try these easy tips:

• Bake or grill foods instead of frying.
• Cook with "good" fats like oils from nuts, seeds, and olives instead of cream, butter, and fats from meat.
• Eat colorful fruits and veggies.
• Eat fish.

Watch What You Drink

You know that too many drinks can affect your judgment, speech, movement, and memory. But did you know alcohol can have long-term effects? Too much drinking over a long period of time can shrink the frontal lobes of your brain. And that damage can last forever, even if you quit drinking. A healthy amount is considered one drink a day for women and two for men.

Music Helps Your Brain

Thank your mom for making you practice the piano. Playing an instrument early in life pays off in clearer thinking when you're older. Musical experience boosts mental functions that have nothing to do with music, such as memory and ability to plan. It also helps with greater hand coordination. Plus, it's fun -- and it's never too late to start.

Make Friends for Your Mind

Be a people person! Talking with others actually sharpens your brain, whether at work, at home, or out in your community. Studies show social activities improve your mind. So volunteer, sign up for a class, or call a friend!

Stay Calm

Too much stress can hurt your gray matter, which contains cells that store and process information. Here are some ways to chill:

• Take deep breaths.
• Find something that makes you laugh.
• Listen to music.
• Try yoga or meditation.
• Find someone to talk to.

Sleep and the Brain

Get enough sleep before and after you learn something new. You need sleep on both ends. When you start out tired, it's hard to focus on things. And when you sleep afterward, your brain files away the new info so you can recall it later. A long night's rest is best for memory and your mood. Adults need 7-8 hours of sleep every night.

Memory Helpers

Everybody spaces out now and then. As you get older, you may not remember things as easily as you used to. That's a normal part of aging. Some helpful hints:

• Write things down.
• Use the calendar and reminder functions in your phone, even for simple things (Call Dad!).
• Focus on one task at a time.
• Learn new things one step at a time.

The Name Game

Have trouble recalling names? Always repeat a person's name while you're talking to them -- at least in your head, if not out loud. Or invent a funny image or rhyme that you link with their name. For example, think of Bob bobbing out in the ocean.