Health Affixed

Health Is Limitless

Soda: A Closer Look

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I drink soda, on rare occasions. With a slice of veggie or margherita pizza, I may get a Sprite or Sierra Mist. If I see Ting on the shelf at the grocery store, I might get it. It all depends on my mood. I tend to stick to clear soda instead of dark soda or the fruity versions. Definitely never really drank Coke or Pepsi and don’t really make a habit of drinking orange soda. It makes me wonder if all sodas are created equal; is my Ting or Sprite better than Coke or orange soda?

According to Soda King, the first naturally carbonated drink came on the scene in England around 1265. In the 18th century, manmade carbonated water was introduced to the world by Joseph Priestly’s method of infusing water with carbon dioxide. It was only a matter of time before flavors and other elements were added to create the sodas we all know today.

According to CNN, the biggest health risk for regular soda drinkers is the added calories which are devoid of any actual nutritional value. The calories in soda come from its sugar content and, as a result, habitual consumption of soda has been linked to health issues like obesity, tooth decay, bone thinning, and diabetes. Also, the diet version may be better calorie wise, but not health wise because diet versions carry many of the same health risks and have also been linked to depression in women.

So, the general idea is that sodas should only be consumed on rare occasions because they are not good for overall health. If you are ok with the rare occasion, which soda should you opt for – light, dark, or fruity? Eat This, Not That! analyzed 50+ sodas and selected the top 32. On the website, Sierra Mist was ranked #1 as the best soda out of the 32, Sprite was #6, Coca-Cola Classic was #8, Crush Grapefruit was #15, Fanta Orange was #19, and Fanta Grape was the worst at #32. In the end, it appears that the fruity sodas should be avoided, but, when it comes to light v. dark soda, you can go with personal preference. The main goal is that you drink soda on rare occasions because it is not good for your health. It’s difficult to quantify “rare occasions,” but it’s something that does not happen often which to me would fall into the realm of about once every two or more months.

If you want to get even healthier with your soda choices, Rodale’s Organic Life highlights these options: organic soda syrup, Steaz Sparkling Green Tea, Reed’s Extra Ginger Brew, Virgil’s Root Beer, Bionade, Oogavè, GT’s Enlightened Organic Raw Kombucha, HotLips Real Fruit Soda, and Fizzy Lizzy.

Of course, the healthiest soda may be the one that you make at home; you can find many homemade grapefruit soda recipes online. Search the THA Recipes page as well to see if a soda recipe is available.

Warning: Drinking Too Much Water

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A cold glass of water makes a very refreshing drink on a hot day or after a sweat session, but what if one glass is not enough? What if I need five glasses of water or a 20 oz bottle? Will I suffer from water intoxication or hyponatremia?

According to WebMD, individuals who are young and healthy will generally not develop hyponatremia unless they drink multiple liters of water at once. Our kidneys can only expel about half a liter of water within an hour. A half of a liter is equivalent to about 17 fluid ounces. So, if I were to consume a 20 oz bottle of water in one sitting, I will likely not put myself at risk of developing hyponatremia. However, if I drank four 20 oz bottles of water in one sitting, the chance of developing hyponatremia becomes much more likely.

When you drink an enormous amount of water at one time (think multiple gallons), the excess water may cause your sodium or salt levels to reduce drastically which may result in the fatal condition called hyponatremia. The sodium levels are regulated so that the fluids around the cells remain balanced. When the sodium levels are too low, the fluids move from the blood to inside the cells which causes the cells to swell. Swelling inside of the brain is a serious problem that requires swift medical attention and can result in seizures or a coma. If you are exercising for two hours or more, you should consider replenishing with a sports drink in conjunction with plain water; search this website for the post called “Recovery Basics: Cool Down and Replenish” for more information.

According to M.D. Alert, each year more athletes suffer from hyponatremia than dehydration. John Henry Dreyfuss advises that approximately 13-15% of endurance athletes have experienced hyponatremia. In addition, he states that sodium supplementation does not appear to affect the occurrence of hyponatremia. As a result, it appears that the most effective advice that coaches can provide is to tell endurance athletes to drink only when thirsty.

Bottom Line: Too much of anything can be harmful as the body seems to thrive in a balanced state; water is no exception. Drink water when thirsty and avoid consuming gallons of water as a weight management technique. Otherwise, you may end up putting yourself at risk for hyponatremia.

Warning: Avoid Water with Meal

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In the old days, the trick to obtaining a full stomach quickly was to drink a sip of water before and after each bite of food. It was a tedious method that I found to be difficult to practice. I may have tried it once or twice during a meal, but I knew it would not be something that my psyche or body could tolerate on a regular basis.

About a year ago, I read that you should not drink water while eating. In fact, according to The Times of India, drinking water while eating may severely hamper the stomach’s digestive powers and cause insulin levels to spike or fluctuate significantly. Macrobiotic counselor, Shonali Sabherwal, warns against drinking water with a meal because it may dilute the digestive juices that the stomach releases in anticipation of the meal that is about to be consumed. The article states that drinking a sip or two of water while eating should not cause an issue, but drinking a glass or two may cause digestive issues.

It would appear that the best course of action is to make sure that you are hungry and not thirsty before you even begin eating a meal. Search this website for the post called “Feelings: Separating Thirst from Hunger” for more information. As noted above, a few sips during the meal is fine, but you should not drink a full glass or two of water until approximately two hours after your meal.

The reason you may feel the need to drink so much water during the meal may be because the meal is salty or you are inhaling your food. Both of these issues can trigger the thirst reflex. Avoid salty foods and chew your food slowly so that it is properly moistened before it is swallowed.

Better Beverages: Herbal Teas

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Hot chocolate is great, but it doesn’t have the health benefits that herbal teas offer. The health benefits gained from herbal teas include reduction of anxiety and restlessness; cough and sinus relief; relaxation of stomach muscles; nausea and indigestion relief; headache prevention and relief; as well as reduction of night sweats and sleep irregularity. Some herbal teas have visible effects on the body like protecting the body from ageing and reducing inflammation.

The next time you are in the coffee, tea, and hot chocolate aisle of the grocery store, read a few of the herbal tea boxes to see if you could benefit from any of the health benefits listed on the box. If so, grab the box and consider adding the herbal tea to your nightly routine every once in a while.

Better Beverages: Healthier Cocktails

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So, alcoholic drinks are not the healthiest beverages, but cocktails make a great guilty pleasure. Although alcoholic beverages are not generally considered healthy, they can be made healthier. For example, there are a ton of skinny cocktail recipes online. In addition, opting for fresh juices instead of concentrated mixers may increase the health benefits one might gain from a cocktail.

Likewise, another staple ingredient on any list of “healthier cocktails” is fresh fruit; whether it is muddled berries, cucumbers, lime, lemons, watermelon, oranges, or other, fresh fruit will undoubtedly add a little bit of health to your cocktail.

The next time you are in the mood for a cocktail, consider skipping the “rum and coke” for a healthier alcoholic beverage.