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6 Things That Will Happen When You Start Drinking Coke Every Day

6 Things That Will Happen When You Start Drinking Coke Every Day

Ever since the 1830s, the consumption of soft drinks has steadily increased, with technological advances of the past few decades only making things worse. Policy makers and health care providers realized that the high consumption of sugar-sweetened carbonated beverages belongs to that category of dietary behaviors that has been identified as an important issue to address in the prevention and management of obesity and other related diseases.

If drinking Coca Cola or other soft drinks is part of your daily routine, prepare to experience the following:

1. You’ll unconsciously influence your dietary choices

When your parents told you to drink milk because it was healthy, they told you so because milk is truly a rich source of protein, calcium, magnesium, phosphorus and vitamin A. However, numerous studies have indicated that a high level of soft drink consumption (especially coke), is associated with the displacement of healthier food and beverage choices. What this means is that if people are drinking coke on a regular/daily basis, they are more likely to be deficient in a large number of vitamins, minerals and dietary fibres due to their dietary choices (Harnack et al. 1999; Ballew et al. 2000).

As a matter of fact, other longitudinal studies at the population level have found that milk consumption has decreased over time and that this has directly correlated with an increase in soft drink consumption (Lytle et al. 2000; Blum et al. 2005; Striegel-Moore et al. 2006).

Conclusion: The displacement of milk and reduced intake of calcium as a consequence can easily have short-and long-term implications for overall bone health, so make sure that you limit your intake of Coke to 1 small cup a day, or even less/none if possible.

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References:

  1. Harnack L, Stang J and Story M (1999). “Soft drink consumption among US children and adolescents: nutritional consequences.” J Am Diet Assoc 99(4): 436–441 [Online]
  2. Ballew C, Kuester S and Gillespie C (2000). “Beverage choices affect adequacy of children’s nutrient intakes.” Arch Pediatr Adolesc Med 265(22): 1148–1152. [Online]
  3. Lytle LA, Seifert S, Greenstein J and McGovern P (2000). “How do children’s eating patterns and food choices change over time? Results from a cohort study.” Am J Health Promot 14(4): 222–228. [Online]
  4. Blum JW, Jacobsen DJ and Donnelly JE (2005). “Beverage consumption patterns in elementary school-aged children across a two-year period.” J Am Coll Nutr 24(2): 93–98. [Online]
  5. Striegel-Moore RH, Thompson D, Affenito SG, et al. (2006). “Correlates of beverage intake in adolescent girls: the National Heart, Lung, and Blood Institute Growth and Health Study.” J Pediatr 148(2): 183–187. [Online]

2. You’ll likely develop dental caries and dental erosion

The regular consumption of soft drinks has also been associated with enamel erosion and dental caries due to their large sugar content and high acidity.  In a joint report conducted by the WHO and FAO in 2003, evidences indicated a close relationship between soft drink consumption and risk of dental erosion to be ‘probable’ while the evidence pertaining to free sugars causing dental caries were found to be ‘convincing.’

A recent review of soft drinks and dental health concluded that it is the low pH of these drinks that may lead to the erosion of enamel surface while the high sugar content is believed to be metabolized by plaque micro-organisms to generate organic acids that bring about demineralization leading to dental caries (Tahmassebi et al. 2006).

Therefore, the Australian Dental Association discourages the frequent consumption of both soft drinks and diet soft drinks, or any kind of sports drinks and fruit juices for that matter, due to their high sugar and/or acid content. (Australian Dental Association 2002).

References:

  1. Joint WHO/FAO Expert Consultation (2003). Diet, Nutrition and the Prevention of Chronic Diseases. Geneva, WHO. [Online]
  2. Tahmassebi JF, Duggal MS, Malik-Kotru G and Curzon ME (2006). “Soft drinks and dental health: a review of the current literature.” J Dent 34(1): 2–11. [Online]
  3. Australian Dental Association. (2002). “Policy Statement 1.2.2 — Diet and Nutrition.” Retrieved 28th August, 2007. [Online]

3. You’ll likely develop bone fractures

Consumption of cola and other soft drinks has also been associated with a decrease in bone mineral density and an increase in the frequency of bone fractures in both children and adults (Petridou et al. 1997;Wyshak 2000; McGartland et al. 2003). Wrist and forearm fractures were found to be more and more frequent in children between the age of 9 and 16 due to the overwhelming presence of soft drinks and their high caffeine content. (Ma and Jones 2004).

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Cola and other carbonated soft drinks were also found to be detrimental to bone mineral density in women due to their high caffeine content (Tucker et al. 2006). The reason for that is because Caffeine has been identified as a catalyst for increasing the excretion of calcium in the urine, which is a leading and potential contributor to osteoporosis (Kynast-Gales and Massey 1994).

Excessive consumption of Cola and other carbonated soft drinks may lead to low bone mineral density, bone fractures, osteoporosis (causes bones to become weak and brittle) and even hypocalcemia (low serum calcium).

References:

  1. Ma D and Jones G (2004). “Soft drink and milk consumption, physical activity, bone mass, and upper limb fractures in children: A population-based case-control study.” Calcif Tissue Int 75(4): 286–-291. [Online]
  2. Petridou E, Karpathios T, Dessypris N, Simou E and Trichopoulos D (1997). “The role of dairy products and non-alcoholic beverages in bone fractures among school age children.” Scand J Soc Med 25(2): 119–125. [Online]
  3. Wyshak G (2000). “Teenaged girls, carbonated beverage consumption, and bone fractures.” Arch Pediatr Adolesc Med 154(6): 610–613. [Online]
  4. McGartland C, Robson PJ, Murray L, et al. (2003). “Carbonated soft drink consumption and bone mineral density in adolescence: the Northern Ireland Young Hearts project.” J Bone Miner Res 18(9): 1563–1569. [Online]
  5. Tucker KL, Morita K, Qiao N, et al. (2006). “Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study.“ Am J Clin Nutr 84: 936–942. [Online]
  6. Kynast-Gales SA and Massey LK (1994). “Effect of caffeine on circadian excretion of urinary calcium and magnesium.” J Am Coll Nutr 13(5): 467–472. [Online]

4. You’ll increase your chances of developing chronic diseases

Other alarming studies have also surfaced in the past few years. According to the US Framingham Heart Study, the consumption of greater than or equal to 350 ml soft drink per day (that would be 1 can) was already associated with an increased risk of obesity, an increased risk of metabolic syndrome, impaired fasting glucose, increased waist circumference, high blood pressure, higher low-density lipoprotein cholesterol (higher LDL levels put you at greater risk for a heart attack from a sudden blood clot in an artery), and even hypertriglyceridemia (high cholesterol levels) (Dhingra et al. 2007).

Similarly, the US Nurses Health Study II found that those women who consumed one or more sugar-sweetened beverages per day had an elevated risk of developing type 2 diabetes compared with those who consumed less than one of these beverages a month. (Schulze et al. 2004).

Both the US Framingham Heart Study and the US Nurses Health Study II agreed on the fact that the consumption of greater than or equal to 350 ml soft drink per day may lead to the development of a series of chronic cardiovascular diseases, such as metabolic syndrome or high blood pressure, just to mention a few.

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References:

  1. Dhingra R, Sullivan L, Jacques PF, et al. (2007). “Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community.” Circulation 116(5): 480–488. [Online]
  2. Schulze MB, Manson JE, Ludwig DS, et al. (2004). „Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middleaged women.“ JAMA 292(8): 927–934. [Online]

5. You’ll likely experience adverse side-effects due to increased caffeine intake

Cola-type soft drinks  containing caffeine have the largest share of the beverages market all over the world. Caffeine, whether we admit or not, is a mildly addictive drug that occurs naturally in tea, coffee and chocolate, but it is soft drinks that serve as the very main source of caffeine in children’s diet. The levels of caffeine content in soft drinks are in the range of between 40-50 mg per 375 ml can, which is the equivalent to one cup of strong coffee.

A strong link has been identified between caffeine in coke and bone health, as indicated above. In addition, several studies have confirmed a firm link between cola drinks and kidney stones (Rodgers 1999; Massey and Sutton 2004).

Caffeine insensitivity (the extent to which someone is responding to the effect of caffeine) is also a side-effect of excessive caffeine intake. Ideally, the smaller one is, the less caffeine one would require to reap the stimulating benefits, such as increased energy and attention, enhanced mood and motivation as well as enhanced motor activity. However, we must note here that these effects can only be reaped if taken in small doses – 20-200 mg (Smith et al. 2000).

Negative effects have also been determined, especially in young children and adults, that may include more harm than potential benefits: disturbed sleep patterns, bedwetting, and anxiety along with a number of withdrawal symptoms such as headache, fatigue, decreased alertness, or even depressed mood and irritability can be experienced 6–24 hours after caffeine abstinence. (Juliano and Griffiths 2004).

Cola-type soft drinks contain caffeine in the range of between 40-50 mg per 375 ml can that, if over consumed, can easily lead to the development of kidney stones and caffeine insensitivity along with a large number of withdrawal symptoms, such as headaches, fatigue, decreased alertness, depressed mood and irritability.

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References:

  1. Rodgers A (1999). “Effect of cola consumption on urinary biochemical and physicochemical risk factors associated with calcium oxalate urolithiasis.” Urol Res 27(1): 77–81.  [Online]
  2. Massey LK and Sutton RA (2004). “Acute caffeine effects on urine composition and calcium kidney stone risk in calcium stone formers.” J Urol 172(2): 555–558. [Online]
  3. Smith PF, Smith A, Miners J, McNeil J and Proudfoot A (2000). Report from the expert working group on the safety aspects of dietary caffeine. Canberra, Food Standards Australia New Zealand. [Online]
  4. Juliano LM and Griffiths RR (2004). “A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features.” Psychopharmacology 176(1): 1–29. [Online]

6. You’ll risk the development of cancer due to the presence of Benzene

There has been a recent movement towards regulating Benzene levels in drinking water and bottled water both nationally and internationally. However, the presence of benzoic acid in soft drinks is not that strictly regulated that has spurred some environmental and public concern towards a more closer regulation of this chemical in these drinks. The reason why benzoic acid is so hazardous is because it works as a catalyst when it comes into contact with ascorbic acid (vitamin C) and metal ions (such as iron or copper) to form the chemical known as Benzene, a known cancer-causing chemical(carcinogen). The chemical reaction usually takes place when when we are exposed to heat or light.

The Food and Drug Administration initiated public trials to test the level of benzene in soft drinks all across the country. 4 out of 100 products were found to contain levels of benzene above the 5 ppm barrier, which is the officially acceptable limit for drinking water. (CFSAN/Office of Food Additive Safety 2007).

Since 2005, these products were significantly reformulated and the FDA believes that the levels of benzene found in soft drinks should no longer be a cause for alarm. However, there are still companies that either cannot or would not devote extra time and effort to monitor the level of acceptable benzene content in their products. Therefore, general recommendations are that you should not consume more than 1 can of cola a week. Better safe than sorry, right?

Due to high levels of Benzene in cola and other carbonated soft drinks, you are more likely to develop cancer if more than 1 can of soft drink is consumed per week. Benzene is a known cancer-causing chemical (carcinogen).

References:

  1. CFSAN/Office of Food Additive Safety. (2007). “Data on Benzene in Soft Drinks and Other Beverages: Data through May 16, 2007.” Retrieved 29th August, 2007. [Online]

Do not get me wrong though: I did not say that consuming these beverages here and there will cause all these aforementioned symptoms. These symptoms and side-effects may appear in case of those who have a daily habit of drinking carbonated soft-drinks, such as coke or fruit juices. If you love soft drinks, and there is no way you would give it up, at least try to limit the amount you consume. Being considerate with your health will pay off, trust me!

Now, share the things that you have learned here with a friend or family member who has been drinking too much coke recently! Why? Because your advice may easily save their life once!

Featured photo credit: Laszlo Szabo via bodybuildersupplementz.com

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Szabo Laszlo

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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