Soda Pop and Bone Health
Dr. Chet Zelasko.
One of the questions I’m frequently asked is this: does drinking soda or pop or cola – we’ll use the term soda; cause a loss of calcium from bones? I searched the internet to find the source of the statement. I got over 100,000 hits on the search. Everybody says it’s so, but is there really proof? Well, let’s take a look at what’s being said and see if there is research to support it.
The statement “drinking soda leaches calcium from bones” has been examined in several types of research. Studies in rodents, children, and adults seem to indicate that animals or humans that drink soda may have lower bone mineral content or bone mineral density – that’s the thickness of your bones – and more fractures. The problem occurs when drinking soda impacts what other liquids are consumed. When given the choice between sugary drinks and water, mice and rats choose the sugary soda. The complicating factor is that people who drink more soda have less calcium intake. For example, in some studies on teenage girls, as soda consumption increased, milk consumption decreased. While this relationship hasn’t been established as cause and effect, it’s repeatedly observed in clinical studies.
In probably the best study on humans to date, researchers from Framingham are doing a community-based research project on osteoporosis. In a study that included over 2500 subjects, consumption of all types of non-soda carbonated beverages was not associated with decreases in bone mineral density in either men or women.
The problem is the lack of clinical trials that test other variables known to effect bone loss as well as soda consumption. A 2008 study, cited in The American Journal of Clinical Nutrition, looked at 228 healthy German children and adolescents and found that soft drinks were negatively associated with bone mineral content. Smoking, dairy intake, and calcium supplementation also have an impact on bone density. But the real confounder is exercise. Wolfe’s Law of Bone can be summarized in three words: function determines structure. There has been limited research on soda drinkers, exercise, and bone mineral content. From research on children and adults, we know that soda drinkers tend to be more sedentary. So the question becomes, would regular physical activity modify what has been observed in the studies on soda drinkers done to date? Honestly, we just don’t have the research to know.
So where does this leave you on whether or not you should drink soda and carbonated beverages? Face it. Drinking soda, with lots of sugar, is not a good nutritional choice and you certainly don’t need all those extra calories. If you’re going to drink soda, calorie-free soda is a reasonable alternative. Make your first beverage choice the one that will make your body strong and healthy. Save the sugary sodas for a rare treat.
Remember, healthy bones need regular weight bearing exercise, and plenty of calcium and vitamin D. Make it a priority to take care of your bones and if you do, soda or other carbonated beverages may have a limited impact on your bones.
Health is a choice. Choose wisely.
Friday, February 5, 2010
Wednesday, February 3, 2010
Sweats, Treats and Indulgences
Since fall it seems one holiday after another has come and gine with Halloween, Thanksgiving and Christmas. Now it is Valentine's Day and the chocolate is beaconing me to indulge. I love chocolate and it loves me until the next day or a few hours after indulging. Really all I need is a small bite and throw the rest out. Throw chocoloate out! What are you crazy.
Don't surrender!
Know, understand and realize what sugar can produce.
Inflammation is an expression of your body’s protective mechanism meeting a challenge in your body. One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. IL-6 is a key cell communication molecule that releases CRP and many other inflammation-causing substances.
Inflammation has been found to be associated with atherosclerotic heart disease, Alzheimer’s, rheumatoid arthritis, periodontal disease, asthma, diabetic complications, obesity, osteoporosis, gastric cancer and osteoarthritis.
Inflammation can be characterized by: redness, swollen joint that are warm to the touch, joint pain, and joint stiffness.
Inflammation may also be associated with general “flu-like" symptoms, fever, chills, fatigue/loss of energy, headaches, loss of appetite, mild depression, and muscle stiffness.
Inflammation of the heart may cause shortness of breath or leg swelling, the small tubes that transport air to the lungs may cause an asthma attack, kidneys may cause high blood pressure or kidney failure, and the large intestine may cause cramps and diarrhea.
Individuals with certain IL-1 variations appear to develop some chronic disease earlier than those without the variations. The IL-1 gene can now be tested for and results can alert someone to the possibility of early onset to associated risks of inflammation. Knowing your IL-1 genetic predisposition can help you develop a health plan that will help address your risk for cardiovascular disease.The IL-1 gene test can identify an individual's predisposition to over expression of inflammation and increased risk for cardiovascular disease and acute cardiac events. Gene testing is done through saliva testing.
The IL-1 genotypes can be effected through lifestyle changes, exercise, and diet.
Junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.
On the other hand, omega-3 fats exert anti-inflammatory effects. The best omega-3 sources are fish such as salmon, sardines, mackerel, herring and tuna as well as fish-oil supplements. Other omega-3 contributors include ground flax, flaxseed oil, walnuts and, to a limited degree, green leafy vegetables. Dietary monounsaturated fats (olive oil and canola oil) also dampen inflammation.
A diet full of colorful fruits, vegetables and whole grains supply an array of antioxidants. These antioxidant-rich carbohydrates reduce free radicals that may contribute to chronic inflammation.
Begin to eliminate high sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals and candy from your diet. Begin to look at a good daily vitamin regimen as well as increasing the greens in your diet, omega-3 rich foods, as well as fruits and whole grains.
Planning meals and snacks rather than the spur of the moment eating will create a healthy eating regimen.
Living in southern Montana has allowed me a wonderful, simple life style. Choosing where we live is as important as choosing our lifestyles. Lifestyles are a choice as is our health. Living an hour from Yellowstone National Park is wonderful for cross country skiing, hiking in the summer and photography. Wild animals and the scenery is breathtaking. Glacier National Park is six hours away as well as mountains everywhere. Come visit and see what lifestyle in the Rocky Mountains is like.
As a marketing rep and freelance writer for my optimal health company, I have the ability to spread knowledge, increase health awareness and lifestyle changes.
Pamela D Bussi
www.pamelabussi.com.
(406) 570-6642
Don't surrender!
Know, understand and realize what sugar can produce.
Inflammation is an expression of your body’s protective mechanism meeting a challenge in your body. One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. IL-6 is a key cell communication molecule that releases CRP and many other inflammation-causing substances.
Inflammation has been found to be associated with atherosclerotic heart disease, Alzheimer’s, rheumatoid arthritis, periodontal disease, asthma, diabetic complications, obesity, osteoporosis, gastric cancer and osteoarthritis.
Inflammation can be characterized by: redness, swollen joint that are warm to the touch, joint pain, and joint stiffness.
Inflammation may also be associated with general “flu-like" symptoms, fever, chills, fatigue/loss of energy, headaches, loss of appetite, mild depression, and muscle stiffness.
Inflammation of the heart may cause shortness of breath or leg swelling, the small tubes that transport air to the lungs may cause an asthma attack, kidneys may cause high blood pressure or kidney failure, and the large intestine may cause cramps and diarrhea.
Individuals with certain IL-1 variations appear to develop some chronic disease earlier than those without the variations. The IL-1 gene can now be tested for and results can alert someone to the possibility of early onset to associated risks of inflammation. Knowing your IL-1 genetic predisposition can help you develop a health plan that will help address your risk for cardiovascular disease.The IL-1 gene test can identify an individual's predisposition to over expression of inflammation and increased risk for cardiovascular disease and acute cardiac events. Gene testing is done through saliva testing.
The IL-1 genotypes can be effected through lifestyle changes, exercise, and diet.
Junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.
On the other hand, omega-3 fats exert anti-inflammatory effects. The best omega-3 sources are fish such as salmon, sardines, mackerel, herring and tuna as well as fish-oil supplements. Other omega-3 contributors include ground flax, flaxseed oil, walnuts and, to a limited degree, green leafy vegetables. Dietary monounsaturated fats (olive oil and canola oil) also dampen inflammation.
A diet full of colorful fruits, vegetables and whole grains supply an array of antioxidants. These antioxidant-rich carbohydrates reduce free radicals that may contribute to chronic inflammation.
Begin to eliminate high sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals and candy from your diet. Begin to look at a good daily vitamin regimen as well as increasing the greens in your diet, omega-3 rich foods, as well as fruits and whole grains.
Planning meals and snacks rather than the spur of the moment eating will create a healthy eating regimen.
Living in southern Montana has allowed me a wonderful, simple life style. Choosing where we live is as important as choosing our lifestyles. Lifestyles are a choice as is our health. Living an hour from Yellowstone National Park is wonderful for cross country skiing, hiking in the summer and photography. Wild animals and the scenery is breathtaking. Glacier National Park is six hours away as well as mountains everywhere. Come visit and see what lifestyle in the Rocky Mountains is like.
As a marketing rep and freelance writer for my optimal health company, I have the ability to spread knowledge, increase health awareness and lifestyle changes.
Pamela D Bussi
www.pamelabussi.com.
(406) 570-6642
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