6 Summer Workout Safety Tips

summer workout

Whether you’re already exercising regularly or are just starting an exercise program, you’ll want to take extra precautions when exercising during the summer months. Along with higher temperatures comes an increased risk of dehydration and sunburn, which can make it more difficult to get motivated to head outside for a workout.

Follow our summer workout tips below to stay safe and enjoy your summer exercise routine!

1. Work out early in the morning or later in the evening.

During the summer months, it’s best to head outdoors to get in your workout early in the morning before the temperatures soar. If you can’t squeeze a morning workout in, wait until the evening, when the temperatures have fallen and the sun has set. Avoid exercising during the hottest part of the day, usually between 10 a.m. and 3 p.m. (unless you’re training for an event that takes place in the daytime heat). If possible, choose shaded trails or pathways that keep you out of the sun.

2. Wear light-colored, breathable clothing.

Lighter colored clothing helps to reflect heat, whereas dark clothing absorbs heat and puts you at risk for overheating. If you can, get yourself some running tops and shorts that are specially designed with flexible, sweat-wicking material for a more comfortable workout.

3. Slather on the sunscreen.

It’s extremely important to protect your skin during your workout to avoid sunburn and sun damage. Play it safe with a higher SPF (45 or higher), even on cloudy days.

4. Stay hydrated. 

Drink a glass or two of water before your workout. Bring a bottle of water or a hydration pack along and take a drink every 15 or 20 minutes while exercising, even when you’re not thirsty. Immediately following your workout, have one or two more glasses of water. Avoid drinking coffee before working out, as it can dehydrate you.

5. Check the weather forecast

Before heading out, check if there’s a heat advisory. If so, this means there is high ozone and air pollution, making it a less-than-optimal environment for exercise, as these pollutants can damage your lungs. If this is the case, consider working out indoors (see some indoor workout suggestions below).

6. Stay cool with these indoor workout ideas

For days when it’s just too hot to comfortably or safely exercise outdoors, keep these indoor workout ideas as a backup so you don’t have to skip your workout altogether!

  • Bike: Try an indoor cycling class at a local gym or fitness studio.
  • Swim: Head to your gym or community center’s indoor pool to get in some laps. Swimming is an effective, low-impact exercise that will leave you feeling refreshed.
  • Rock climb: Indoor rock climbing is physically and mentally challenging, making for a rewarding workout.
  • Dance: Dancing is a great workout that will lift your spirits, and you don’t need any special moves to do it. Just put on some motivating music and start moving in the privacy of your home!
  • Jump: If you have a trampoline park nearby, take the whole family along for a fun indoor workout. Jumping on a trampoline is an excellent cardiovascular workout, and it’s easy on your joints!
  • Yoga: Give your mind and body a workout by doing a yoga video at home or taking a class at your gym, yoga studio or community center. With a variety of yoga styles, you’ll find something to suit your needs and interests.

Eat These Vitamin-Rich Foods for a Healthy, Balanced Diet

vitamin d

 

Whether you’re trying to lose weight or just eat a more balanced diet, it’s important to get enough vitamins every day in order to maintain your health. Vitamins help your body grow and function optimally by boosting immunity, maintaining eye health, keeping your bones strong, raising your energy levels and much, much more.

When your body doesn’t get the vitamins it needs, however, your health can suffer and your risk of developing health issues can increase.

Getting vitamins from food vs. supplements

You may be wondering, “What about supplements? Isn’t it just easier to take a vitamin supplement every day than try to get the right daily intake of vitamins from food?”

Although supplements can have their place in a healthy diet — especially for people who suffer from vitamin deficiencies — they’re not a replacement for a varied, well-balanced diet. Whole, vitamin-rich foods supply the optimal balance of compounds that your body absorbs and uses.

6 essential vitamins and foods that contain them

All the essential vitamins work together to maintain your bodily functions and promote optimal health. However, each vitamin also has its own role in assisting the body with specific functions. Below are the main functions of six of the essential vitamins, as well as examples of good food sources for each one.

Vitamin A

Vitamin A is extremely important for healthy eyesight, red blood cell production, immune function, skin health, bones and teeth. It can be found in fortified milk, organ meats, dark green leafy vegetables such as spinach and kale, sweet potatoes, carrots, cantaloupe and apricots.

B vitamins

There are eight B vitamins — B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid — and they have an important role in your body’s ability to create energy and release it when needed. They’re essential for proper nerve function and the formation of red blood cells, as well as a healthy metabolism, brain function, heart function and hormone production.

B vitamins can be found in meat, poultry, fish, leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C, also known as ascorbic acid, is especially important when your body is under stress because it helps maintain a healthy immune system and repair damage. It also works as a disease-fighting antioxidant that keeps your cells healthy, improves your body’s iron absorption and promotes teeth and gum health.

Vitamin C can be found in citrus fruits, orange juice, kiwis, guavas, papayas, strawberries, red and green bell peppers, broccoli, tomatoes and dark leafy greens.

Vitamin D 

Vitamin D is critical for the bone health, calcium absorption and proper immune system function. It can be found in milk, eggs, shiitake mushrooms and some seafood, including salmon, trout and oysters.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect your cells from damage. It also works with the B vitamins to create red blood cells and helps your body use vitamin K and repair muscle cells.

Foods that contain vitamin E include bell peppers, asparagus, sunflower seeds, almonds and dark leafy greens like Swiss chard and spinach.

Vitamin K

Vitamin K is essential to forming blood clots, and without it, a person could bleed to death from a small cut. It also helps maintain bone health. Foods containing vitamin K include dark leafy greens, asparagus, parsley, broccoli and brussels sprouts.

Eating a well-balanced diet full of whole foods is the best way to ensure your body is getting all the vitamins and nutrients it needs to stay healthy and function at its optimal level. Incorporate a variety of the foods listed above into your daily diet — your body will thank you!


How to Avoid the New Year’s Slump to Reach Your Goals

reach goals

 

At this point in January, you may find that you’ve lost motivation and have gotten off track in sticking with the health resolutions you set for this year. Whatever you do, don’t beat yourself up over it. You are far from alone! According to U.S. News, 80 percent of goal-setters drop their New Year’s resolutions by February.

So how do you pick yourself back up and stop yourself from throwing in the towel completely? Below are five tips to get you back on track so you can feel good about accomplishing your goals come December.

1. Revisit your “why”

There will be plenty of days when you don’t feel like doing what it takes to get healthy. The couch may be calling you to stay cozy instead of lacing up your sneakers and getting outside for a walk in the cold. When this happens, you need to know your “why” — the true, deep reason you want to achieve your goal.

For example, are you looking to lose weight? While looking better and being able to wear certain clothes are certainly good benefits of losing weight, they may not be strong enough reasons for you to commit to healthy eating and exercise over the long term. Getting healthy so you can be around to enjoy your grandchildren or to have the energy to give back to a cause you truly care about are some deeper reasons that may pull you off the couch time and again.

In a nutshell, when you have a strong connection to the reason for your goal, you are much more likely to be successful in reaching it.

2. Be realistic

Make sure your goals are attainable and avoid an “all or nothing” mentality. For example, don’t resolve to NEVER eat ice cream or French fries again. Instead, avoid these foods most of the time but allow yourself to mindfully indulge (and enjoy doing so without guilt) from time to time.

3. Break down big goals into small steps

Set small, attainable goals to work on each week that will help you work toward your larger goals. For each goal, write down every possible action you can think of that you will need to take to reach that goal. Then put the first few actions, or steps, on your calendar. Once those are done, add the next few steps and so on.

4. Track your progress

Keep track of and celebrate each small success to help you stay motivated. If your end goal is to lose 25 pounds, focus on 5 pounds at a time. Each time you lose 5 pounds, acknowledge and celebrate this smaller step toward your larger goal. Some ideas to celebrate might be going to the movies with a friend or buying yourself some new fitness gear.

One great way to track your progress is by keeping a food and/or exercise journal. You’ll be able to look back in your journal to remind yourself of all your hard work and see how far you’ve come. This is a great tool to keep you moving forward whenever you feel you’re losing steam or getting frustrated.

5. Enlist help

Decide how you will deal with the temptation to skip your workout or grab a few cookies before dinner. Think about what works best for helping you to stay on track.

It may be as simple as reminding yourself of your “why” and thinking about how giving into temptation will derail you from the better future you want to create for yourself. If you need outside support and accountability, have a trusted friend or family member who you know you can call to help you when you’re facing temptation. Have a friend who is also working toward health resolutions? Propose that you’ll be each other’s accountability partners!

The key is to not let yourself get down when you occasionally get off track — life happens! Take it one day at a time and do the best you can each day. Remember, you still have 11 months to work toward your goals. Apply these tips and you’ll find yourself making great progress in no time.


Why Giving Up Diet Soda Should be Your New Year’s Resolution

soda

 

With 2018 right around the corner, it’s time to start thinking about making New Year’s resolutions. While it can be tempting to commit to as many positive changes to your lifestyle as you can imagine, it can be overwhelming to try and address too many areas of concern all at once. Instead, set manageable goals, stay focused and take one resolution at a time. Doing so will be of benefit whether you’re someone who gets excited by the idea of making resolutions — or someone who lowered your New Year’s expectations a long time ago.

A Great Resolution to Get Started

If getting healthy is one of your main goals for 2018, we suggest starting with a New Year’s resolution to give up soda — specifically, diet soda. While diet soda may appear to be a healthy choice on the surface, it’s actually quite the opposite. Below are some of the main reasons you should remove diet sodas from your diet.

Artificial Sweeteners Have Negative Effects on the Body

Artificial sweeteners possess a greater intensity of flavor than real sugar. Consuming products that contain artificial sweeteners, such as diet soda, can gradually dull our senses. The result? Naturally sweet foods, such as fruits and vegetables, stop tasting as appetizing.

Additionally, artificial sweeteners have been shown to have the same effect on the body as sugar. Like sugar, these artificial sweeteners trigger the release of insulin, sending your body into fat storage mode and leading to weight gain.

Drinking Diet Soda Can Lead to Weight Gain

Just because diet soda is calorie-free doesn’t mean it will help you in your weight loss efforts. In fact, researchers from the University of Texas found that, over a 10-year period, diet soda drinkers experienced a 70 percent greater increase in waist circumference compared with those who didn’t drink diet soda. Even worse, study participants who drank two or more diet sodas a day experienced a whopping waist circumference increase of over 500 percent.

Drinking Diet Soda is Associated with an Increased Risk of Type 2 Diabetes

Researchers at the University of Minnesota have found that drinking just one diet soda a day can increase your risk of developing metabolic syndrome by 36 percent. Metabolic syndrome is the term used to describe a group of conditions — including high blood pressure and elevated glucose levels — that can lead to diabetes, heart disease and stroke.

Diet Soda Has Zero Nutritional Value

In addition to not consuming any calories when you drink diet soda, you’re also not putting any nutrients into your body. And your body needs nutrient-rich foods to stay healthy and function optimally. Replace diet soda with beverages that offer actual health benefits, such as antioxidant-rich green tea and mineral water.

Conventional wisdom to the contrary, there’s nothing healthy about diet sodas. Stop relying on their empty promise to help you slim down and stay fit. Make avoiding diet sodas your number one New Year’s resolution. You’ll begin feeling better before you know it. And, with those improvements, you’ll be that much more prepared to take on your other resolutions — one by one.


Artificial sweeteners are not as sweet as they seem

artificial sweeteners

For years, people have used artificial sweeteners to lose weight. Once they begin a diet, they switch from consuming sugar to using products such as aspartame (Equal), sucralose (Splenda) and steviocide (Stevia) in hopes of satisfying their sugar cravings without interfering with their weight loss efforts.

But do artificial sweeteners really help with weight loss? According to a recent ABC News article, they don’t. In fact, studies show the opposite: Over time, artificial sweeteners are actually linked to weight gain.

Artificial Sweeteners and Weight Gain

Thirty studies from the Canadian Medical Association Journal that followed groups of people using artificial sweeteners over several years have recently been newly reviewed. The new analysis of these studies looked at the long-term heart health, stroke incidence and blood pressure levels of more than 406,000 people who said they use artificial sweeteners in place of sugar.

Instead of finding that consuming artificial sweeteners had positive effects, the analysis found that regular consumption of these sweeteners was associated with:

  • Modest long-term increases in weight and Body Mass Index (BMI)
  • Higher risk of obesity
  • Higher risk of Type 2 diabetes
  • Higher risk of hypertension (high blood pressure)
  • Higher risk of stroke

Even people in studies that took place over a shorter period of time did not show any consistent weight loss after six months.

Why Artificial Sweeteners Don’t Help Weight Loss Efforts

In the ABC News article, Dr. Jennifer Ashton, ABC News’ chief women’s health correspondent, states that any sweetener can trigger the same response from the brain, whether it’s regular table sugar, honey or an artificial sweetener. Ashton says that all sweeteners trigger the reward centers in our brains, ultimately leading us to want more — so we end up eating more.

When people use “diet” products like sodas, food or sweeteners, they tend to eat more calorie-heavy foods as a “balance.” The medical world has known for quite some time that artificial sweeteners can lead to weight gain, and some experts believe that the chemicals in artificial sweeteners may create a reaction in the human body that causes weight gain.

What does this mean for people looking to lose weight? It’s pretty simple. Forget the “diet” foods and drinks and focus on learning proper portion control and eating a healthy, balanced diet.


Universal diet: Why there is no diet that works for everyone

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Have you tried diet after diet, only to be disappointed when it doesn’t lead to the weight loss and better health you hoped for?

You are not alone. Most people have felt discouraged when the latest fad diet didn’t deliver on its promises. While there are many theories about which diet plan is the best, there is no one diet that works for every single person. Put simply, a universal diet just doesn’t exist.

Why one diet doesn’t fit all

Why can some people eat nuts or dairy products without any issues, while others need to avoid them due to allergies or other problems? It’s because genetically, every person’s body is different and we all react to food differently.

The same is true for diets. While one diet may work great for one person, it could be a complete flop for the next person. Don’t beat yourself up if your friend is seeing results on a certain diet plan and you’re not. Your bodies are different and don’t respond the same way to the same foods.

Supporting research   

study done by researchers at the Weizmann Institute of Science found that even if people all eat the same exact meal, the way their bodies end up processing the meal is different from person to person.

The study found huge differences in the rise of blood sugar levels of different people who ate identical meals. Eran Segal, a co-author of the study, says that these research findings show why “personalized eating choices are more likely to help people stay healthy than universal dietary advice.”

Basically, what works for one person won’t work the same way (or at all) for another person.

So which diet is right for you?

Now that you know why diets you’ve tried in the past haven’t worked, how can you figure out which diet plan is right for you?

There isn’t one quick and easy way to find out. You can try one (or a combination) of these options:

Trial and error: You will need to experiment to find the right diet for you. Try starting with a high-protein, low-carb diet option, since this type of diet tends to have higher success rates for more people than some other types of diets.

However you decide to start, it’s best to stick with one type of diet plan for at least six weeks to find out whether it’s working or not. A shorter period of time isn’t long enough for your body to adjust to the new diet.

Consultation with a doctor: The number of calories you should eat is very personal and unique to you. A doctor can help you create a personalized diet plan for you based on this number, as well as other information like your medical history and current health status.

Work with a nutritionist: A nutritionist can also work with you to develop a personalized diet plan and coach you through the process, providing guidance and support.

Whichever path you choose, be sure to pay attention to how you’re feeling along the way and write down as much as you can in a log book or journal. A doctor or nutritionist can help you start one and show you what type of information you should track.

Don’t give up

You will learn a ton of information during this process. You’ll get to know your body and learn what works for you and what doesn’t.

Just remember that, no matter which type of diet you follow, it needs to be sustainable for the long-term for any changes to last. Don’t think of healthy eating as a temporary diet, but as a permanent lifestyle.

Keep at it and don’t give up!


Spices with health benefits

spices with health benefits

Do you use spices regularly in your cooking? If not, you should start. Here’s why.

The Benefits of Using Spices

Not only do spices add a ton of flavor to your food, but they offer great health benefits. Here are a few ways spices are good for your health:

1. Aid Weight Loss

Spices can help to increase your metabolism, helping you to lose weight. For example, studies have shown that capsaicin (found in chili peppers), may cause the body to burn extra calories for 20 minutes after eating.

2. Improve Heart Health

Research has shown cultures that eat spicy foods have a lower rate of heart attack and stroke. This may be because chili peppers can reduce the damaging effects of bad cholesterol (LDL). Additionally, the capsaicin in chili peppers may fight inflammation, a risk factor for heart disease.

3. Protect Against Cancer

According to the American Association for Cancer Research, capsaicin has the ability to kill some cancer and leukemic cells. Also, turmeric (a spice found in curry powder and some mustards) may slow the spread of cancer and the growth of tumors.

4. Protect Against Diabetes

Inflammation and high blood sugar levels both largely contribute to diabetes. Spices can improve blood sugar levels and reduce inflammation, helping to prevent or improve diabetes.

5. Improve Your Mood

Spicy foods increase your body’s production of “happy” hormones, like serotonin, which can help lessen stress and mild depression.

How to Get Spices into Your Diet

Small amounts of both dried and fresh spices can provide health benefits, so don’t worry if you’re not a spicy food person!

Below are some easy and delicious ideas for using spices in your cooking:

  • Put some slices of ginger or a pinch of cumin in a cup of hot tea
  • Add chopped chili peppers to soups, stews and chili
  • Coat shrimp in cumin and coriander and then sauté
  • Grate fresh ginger into vinaigrette
  • Add red pepper flakes or chopped ginger to stir-fry dishes
  • Make chicken curry
  • Sprinkle ground ginger on cooked carrots
  • Add cumin to brown rice or red lentils
  • Sprinkle ground cloves on applesauce or add to quick bread batters
  • Sprinkle turmeric* on egg salad, add to a chicken or seafood casserole or add to water when cooking rice

*To absorb 2,000 percent more turmeric, pair it with black pepper

Start with the suggestions above and then let them inspire you to experiment with your own ideas. In no time, you’ll be a pro at using spices in cooking and will enjoy the great taste of your food, as well as the added health benefits.


Are you getting enough vitamin B12?

vitamin b12

Remember when your mother told you to take your vitamins? Well, she was both wrong and right.

She was wrong because it’s actually best to get your daily vitamins by eating a nutritious diet. Nutritionists agree that vitamins are the most effective when we get them naturally through food.

But your mother was also right, because while a healthy diet is the best way to consume vitamins, most people can’t eat a perfectly healthy diet 100 percent of the time. That’s where vitamin supplements come in.

Today, we’re talking about vitamin B12. What is B12, and do you need to take B12 supplements? Here’s what you need to know.

What is vitamin B12?

The body needs vitamin B12 to perform many important functions. B12 is used to make red blood cells, nerves and DNA.

B12 is found naturally in animal products, including meat, fish, eggs and dairy. When you eat these foods, your stomach breaks down protein, releasing B12, which is then absorbed by your small intestine.

Why do some people not get enough vitamin B12?

For healthy adults, the recommended daily minimum of vitamin B12 is 2.4 micrograms.

People who tend to be deficient in vitamin B12 include people who are age 50 or older, people who have gastrointestinal disorders, people who are strict vegans and people who take medication for ulcers and gastric reflux.

Stomach enzymes play an essential role in helping your body absorb B12. Medical conditions that interfere with the release of those enzymes can cause vitamin deficiency.

What conditions can vitamin B12 deficiency lead to?

If you are vitamin B12-deficient, you may develop the following symptoms:

  • Anemia
  • Fatigue
  • Weakness
  • Soreness of the mouth and tongue
  • Constipation
  • Numbness and tingling in the hands and feet
  • Dizziness, light-headedness
  • Poor memory and confusion

It’s important to identify and fix B12 deficiency early. Otherwise, it can lead to severe neurological problems and blood diseases.

What can you do if you think you’re vitamin B12-deficient?

If you think you’re vitamin B12-deficient, be sure to talk to your doctor to find out if you really do have a deficiency.

After speaking with your doctor, you can take steps to boost your B12 levels, including taking B12 supplements, eating fortified foods (such as breakfast cereals and soy products), using fortified toothpaste and, if you’ve had weight loss surgery, taking B12 injections.

Eating a nutritious diet of lean proteins, complex carbs and fruits and veggies is the best way to make sure your body is getting the vitamins and minerals it needs to perform at its best.

Vitamin B12 is one of the important nutrients your body needs to work properly. If you think you may be B12 deficient, take action by making an appointment with your doctor.


Healthy substitutes for pasta and other high-calorie foods

pasta substitutes

Keeping track of your calories is crucial to weight loss. Losing weight is all about taking in fewer calories than you burn.

Unfortunately, there are lots of delicious foods that are high in calories. Regularly eating high-carb or high-calorie foods like pasta will prevent you from losing weight and keeping it off.

So how can you make do without these items? One of the best options is to sub out unhealthy ingredients with healthier ones.

Here are some great substitutes for high-carb, high-calorie foods.

Whole-grain pasta for white pasta

A simple change you can make when you want to eat pasta is to choose whole-grain pastas over regular pastas. This is because whole grains are complex carbs, which take more work for your stomach to digest, so they keep you full longer.

That said, even whole-grain pasta can be high in the carbs and calories. So while eating whole-grain pasta once in a while is fine, you don’t want to make a regular habit of it.

Veggies for pasta or rice

If you’d like to cut out pasta altogether, simply sub it out for healthier options, like using vegetables in place of noodles.

Veggies are a wonderful “blank canvas” that allow the flavor of the sauces and proteins to shine. They contain many of the nutrients that are part of a healthy diet, and they contain far fewer calories and carbs.

Shred or julienne zucchini or summer squash, and you can create pasta-like ribbons. (You can also buy a special gadget called a spiralizer to make veggie “noodles.”) Try “ricing” cauliflower to sub out rice for finely chopped cauliflower. Green beans go great with pesto sauce, and eggplant strips taste delicious with marinara.

Greek yogurt for sour cream

Greek yogurt is a fantastic protein-packed snack. But you can also use it in place of sour cream.

Greek yogurt is naturally sour, like sour cream. If you’re making a dessert recipe that calls for sour cream, you can make a 1-for-1 substitution to give your dessert a protein boost and cut saturated fat.

Or squeeze a lemon into a small container of Greek yogurt to make a great condiment for tacos. Just make sure you select plain Greek yogurt, without added fruit or sugar.

Ground turkey for ground beef

Not all proteins are created equal. Go for lean proteins, including skinless chicken breast, salmon and turkey, rather than high-fat meats like beef.

Turkey is a fantastic substitute for ground beef when you’re cooking burgers, tacos or casseroles. The consistency is the same, but turkey lacks the high saturated fat and cholesterol of red meats, while maintaining a high protein content.

It’s a quick and easy substitution, and it can go a long way towards your heart health.

Extra-virgin olive oil for butter or other oils

Extra-virgin olive oil is one of the best all-around oils. You can use it for salads, for cooking and for finishing dishes. It’s packed with the good fats you need for heart health, and it’s much healthier than butter or other kinds of oil, which can be high in saturated fats.

Eating healthy doesn’t mean cutting your favorite foods out of your diet. That can be depressing and even counter-productive. Instead, get creative by finding healthy food substitutions.


The alarming health effects of drinking soda

health effects of drinking soda

Let’s be honest: Few things are as refreshing as a nice, cold soda. But while drinking the occasional soda is OK, it’s not healthy to make fizzy, sweetened beverages a regular part of your diet — and not just because it can add inches to your waistline. Drinking soda can also cause a wide range of health problems in addition to obesity.

Soda can contribute to type-2 diabetes

There is strong evidence that shows a connection between regular soda consumption and type 2 diabetes.

People who consume soda regularly (one or two cans per day or more) have a 26 percent increased risk of developing the disease than people who rarely drink soda.

A study of 90,000 women that took place over eight years found that women who reported consuming at least one serving of a sugar-sweetened drink per day were twice as likely to have developed type-2 diabetes.

Soda can increase your risk of heart disease

Regularly drinking sugary drinks also has a negative impact on your heart health.

A study conducted over 20 years found that men who consumed a can of soda per day had a 20 percent higher risk of having a heart attack or dying from heart disease than men who rarely consumed soda. Studies show the same link between soda and heart disease in women.

In fact, in the same study of 90,000 women mentioned above, women who drank more than two servings of a sugary drink per day had a 40 percent higher risk of heart attacks or death from heart disease.

Researchers found that even when the women ate an otherwise healthy diet or maintained a healthy weight, the risk of heart disease lowered only slightly. In other words, soda is harmful to your health even if you’re not overweight and you eat a healthy diet.

Experts believe that soda’s high sugar content affects blood glucose, cholesterol, inflammation and metabolism, all of which can have an effect on your heart health.

Soda is bad for your bones

You wouldn’t think that drinking soda has an impact on your bones, but it does affect bone health, especially in young people. Soda contains high levels of phosphate. If you take in more phosphate than calcium, your bones deteriorate.

In fact, consuming soda tends to decrease your calcium, because you’re then less likely to drink milk, a vital source of calcium.

Soda is linked to obesity

Finally (and most obviously), regularly drinking soda is linked to weight gain. People who consume soda don’t feel as full as if they had consumed the same calories from solid food. As a result, they eat, which brings its own calorie load.

As we’ve discussed on this blog before, weight gain is a simple matter of calories in, calories out. If you consume more calories than you burn in a day, you’re bound to pile on the pounds.

“Soda has no nutritional value whatsoever and definitely has no place in a nutrition plan for healthy living or weight loss,” Dr. Dirk says. “Even diet sodas have no advantage.”

To avoid the many negative health consequences of drinking soda, it’s best to cut soda and other sugary drinks out of your diet. Studies show that reducing or eliminating sugary drinks from your diet can lead to better weight control among those who are initially overweight.

So next time you get a hankering for a fizzy drink, reach for a glass of sparkling water instead.