YouAreAlsoWhatYouDrink.docx
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YouAreAlsoWhatYouDrink.docx
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YouAreAlsoWhatYouDrink
YouAreAlsoWhatYouDrink
PERSONALHEALTH
YouAreAlsoWhatYouDrink
ByJANEE.BRODY
Published:
March27,2007
CorrectionAppended
Whatworriesyoumost?
Decayingteeth,thinningbones,heart
disease,stroke,diabetes,dementia,cancer,obesity?
Whatevertops
yourlist,youmaybesurprisedtoknowthatallofthesehealthproblemsarelinkedtothebeveragesyoudrink—ordon’tdrink.
EnlargeThisImage
StuartBradford
Lastyear,withthesupportoftheUnileverHealthInstituteintheNetherlands(UnileverownsLiptonTea),apanelofexpertsonnutritionandhealthpublisheda“BeverageGuidanceSystem”inhopesofgettingpeopletostopdrinkingtheircalorieswhenthosecaloriescontributelittleornothingtotheirhealthandmayactuallydetractfromit.
Thepanel,ledbyBarryM.Popkin,anutritionprofessorattheUniversityofNorthCarolina,wasdistressedbytheburgeoning
waistlinesofAmericansandthecontributionthatpopularbeveragesmaketoweightproblems.Buttheexpertsalsoreviewed146publishedreportstofindthebestevidencefortheeffectsofvariousbeveragesonnearlyalloftheabovehealthproblems.Ilookedintoafewothers,andwhatfollowsisasummaryofwhatweallfound.
Attheheadofthelistofpreferreddrinksis—youguessedit—
water.Nocalories,nohazards,onlybenefits.Butthepanelexpressedconcernaboutbottledwaterfortifiedwithnutrients,sayingthatconsumersmaythinktheydon’tneedtoeatcertainnutritiousfoods,whichcontainsubstanceslikefiberandphytochemicalslackinginthesewaters.(Youcanjustimaginewhatthepanelwouldhavetosayaboutvitamin-fortifiedsodas,whichCoca-ColaandPepsiplantointroduceinthecomingmonths.)SweetLiquidCalories
About21percentofcaloriesconsumedbyAmericansovertheageof2comefrombeverages,predominantlysoftdrinksandfruitdrinkswithaddedsugars,thepanelsaidinitsreport.Therehasbeenahugeincreaseinsugar-sweeteneddrinksinrecentdecades,
primarilyattheexpenseofmilk,whichhasclearnutritionalbenefits.ThecaloriesfromthesesugarydrinksaccountforhalftheriseincaloricintakebyAmericanssincethelate1970s.Notonlyhasthenumberofservingsofthesedrinksrisen,butservingsizehasballooned,aswell,withsomeretailoutletsoffering32ouncesandfreerefills.
Addthecurrentpassionforsmoothiesandsweetenedcoffeedrinks(thereare240caloriesina16-ounceStarbucksCaffeMochawithoutthewhippedcream),andyoucanseewhypeoplearedrinkingthemselvesintoXXXLsizes.
Butcaloriesfromsweetdrinksarenottheonlyproblem.Theothermattercitedbythepanel,initsreportinTheAmericanJournalofClinicalNutrition,isthatbeverageshave“weaksatietyproperties”—theydolittleornothingtocurbyourappetite—andpeopledo
notcompensateforthecaloriestheydrinkbyeatingless.Furthermore,somesoftdrinkscontributetootherhealthproblems.TheAmericanAcademyofGeneralDentistrysaysthatnoncolacarbonatedbeveragesandcanned(sweetened)icedteaharmtoothenamel,especiallywhenconsumedapartfrommeals.Andastudy
of2,500adultsinFramingham,Mass.,linkedcolaconsumption(regularanddiet)tothethinningofhipbonesinwomen.Ifyoumustdrinksomethingsweet,thepanelsuggestedano-caloriebeveragelikedietsodapreparedwithanapprovedsweetener,thoughtheexpertsrecognizedalackoflong-termsafetydataandthepossibilitythatthesedrinks“condition”peopletoprefersweetness.
Fruitjuicesarealsoasweetalternative,althoughnotnearlyasgoodaswholefruits,whicharebetteratsatisfyinghunger.Coffee,TeaandCaffeine
Herethenewsisbetter.SeveralgoodstudieshavelinkedregularcoffeeconsumptiontoareducedriskofdevelopingType2diabetes,colorectalcancerand,inmenandinwomenwhohavenottakenpostmenopausalhormones,Parkinson’sdisease.
Moststudieshavenotlinkedahighintakeofeithercoffeeorcaffeinetoheartdisease,eventhoughcaffeinatedcoffeeraisesbloodpressuresomewhatandboiledunfilteredcoffee
(French-pressedandespresso)raisesharmfulLDLandtotalcholesterollevels.
Caffeineitselfisnotthoughttobeaproblemforhealthorwaterbalanceinthebody,upto400milligramsaday(theamountinabout30ouncesofbrewedcoffee).Butpregnantwomenshouldlimittheirintakebecausemorethan300milligramsadaymightincreasetheriskofmiscarriageandlowbirthweight,thepanelsaid.
MicepronetoanAlzheimer’s-likediseasewereprotectedby
drinkingwaterspikedwithcaffeineequivalenttowhatpeoplegetfromfivecupsofcoffeeaday.Andastudyofmorethan600mensuggestedthatdrinkingthreecupsofcoffeeadayprotectsagainstage-relatedmemoryandthinkingdeficits.
Fortea,theevidenceonhealthbenefitsismixedandsometimesconflicting.Tealowerscancerriskinexperimentalanimals,buttheeffectsinpeopleareunknown.Itmaybenefitbonedensityandhelppreventkidneystonesandtoothdecay.Andfourorfivecupsofblackteadailyhelpsarteriesexpandandthusmayimprovebloodflowtotheheart.
Alcohol
Alcoholisaclassiccaseof“alittlemaybebetterthannonebutalotisworsethanalittle.”Moderateconsumption—onedrinkaday
forwomenandtwoformen—hasbeenlinkedinmanylarge,
long-termstudiestolowermortalityrates,especiallyfromheartattacksandstrokes,andmayalsolowertheriskofType2diabetesandgallstones.Thepanelfoundnoconvincingevidencethatoneformofalcohol,includingredwine,wasbetterthananother.Butalcoholevenatmoderateintakesraisestheriskofbirthdefectsandbreastcancer,possiblybecauseitinterfereswithfolate,anessentialBvitamin.Andheavyalcoholconsumptionisassociatedwithseverallethalcancers,cirrhosisoftheliver,hemorrhagicstroke,hypertension,dementiaandsomeformsofheartdisease.DairyandSoyDrinks
Heremyreadingoftheevidencediffersslightlyfromthatofthepanel,whichratedlow-fatandskimmilkthird,belowwaterandcoffeeandtea,asapreferreddrinkandsaiddairydrinkswerenotessentialtoahealthydiet.Thepanelacknowledgedthebenefitsofmilkforbonedensity,whilenotingthatunlesspeoplecontinuetodrinkit,thebenefittobonesofthecalciumandvitaminDinmilkisnotmaintained.
Otheressentialnutrientsinmilkincludemagnesium,potassium,zinc,iron,vitaminA,riboflavin,folateandprotein—abouteight
gramsinaneight-ounceglass.A10-yearstudyofoverweightindividualsfoundthatmilkdrinkerswerelesslikelytodevelopmetabolicsyndrome,aconstellationofcoronaryriskfactorsthatincludeshypertensionandlowlevelsofprotectiveHDLs.Tome,thissaysyoumayneveroutgrowyourneedformilk.Thepanelemphasizedtheneedforchildrenandteenagerstodrinkmoremilkandfewercaloricallysweetenedbeverages.“Fortifiedsoymilkisagoodalternativeforindividualswhoprefernottoconsumecowmilk,”thepanelsaid.
Correction:
March31,2007
ThePersonalHealthcolumninScienceTimesonTuesdayabouthealthfulbeveragesincludedincorrectinformationfromtheBeverageGuidancePanelaboutsoymilk.ItcanindeedbelegallyfortifiedwithvitaminD.
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RelatedSearches
YouAreWhatYouThink?
HowYouUseYourBrainMayDetermineHowHealthy--orUnhealthy--ItIs
PostaComment
Useitorloseit.Weknowthataboutourbodies.
Butagrowinglineofresearchnowshowsthatthesameistrueforourbrains.Howwelive,andwhatwedo,canactuallyhaveaprofoundimpactonthephysicalstructureofthebrain.Ifwearewhatweeat,astheoldsayinggoes,wemayalsobewhatwethink.Orhowwethink,aswellashowmuchwethink.
Onetreatmentforsomeofourmentalillsmaywelllieinthepracticeofmeditation,anawarenessofsensations,feelingsandstateofmind.
Thelatestevidencecomesfromanimpressivegroupofresearchersfromsomeoftheleadinginstitutionsintheworldwhohavefoundthataseriouseffortatmeditationcanphysicallychangethebrain,leadingtoreducedstress,bettermentalfocus,andpossiblyfewereffectsfromaging."Thestructureofthebrainisverycomplexanditisconstantlychanging,"saysSaraLazar,apsychiatristandresearchscientistatMassachusettsGeneralHospitalandHarvardUniversity."Itiswelldocumentedthataroundtheageof20to25thewholefrontofthebrainstartstogetthinnerwithage,andotherpartsofthebraincontinuetogrow,andallsortsofthingsarehappening,allofthetime."
Diet,education,agingandhowweuseourtimeallhaveabigimpactonchangesinthestructureofthebrain,shenotes.
Lazar,whoisobsessedwithhowthehumanbrainfunctions,tookupmeditationnearlyadecadeago,partlybecauseshehadheardreportsofhowitcanhelpkeepthebrainintune,butshewasn'tsureifitwastrue.
Today,shehasverylittledoubt.
"Thedifferenceislikenightandday,"shesays.Itshowsupinareductioninstress,beingabletoremainfocusedanddealingwith"difficultsituations,"shesays.
Andnow,shehasreasontobelieveitchangedherbrainphysically,inwaysthatareconsistentwithimprovementinallthoseareas.
Lazarledateamofresearcherswhousedthatfantasticnewtool,magneticresonanceimaging,toliterallypeerintothebrainsof20subjectswhoregularlypracticemeditation,and15who
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