413 Kidney Stones [27 March 2017]

Kidney stones is a painful condition when crystals, usually calcium oxalate but also uric acid and other types, form in the kidneys. Small stones pass through without problems but larger ones can lodge in the urinary tract and block the flow of urine causing severe pain.

About 1 in 10 Canadians experience kidney stones at some time. Men are much more likely than women to develop kidney stones.

There is much you can do to prevent the formation of kidney stones:
• Drink 2-3 litres of water throughout the day to keep urine pale yellow
• Avoid soda pop as the phosphoric acid promotes stone formation
• Limit consumption of sugar, especially fructose
• Limit protein to 1g / 2 lbs lean body weight
• Limit red meat which lowers your citrate level
• Avoid or limit high oxalate content foods: beets, rhubarb, spinach, Swiss chard, sweet potatoes
• Avoid excess sodium
• Take extra magnesium, at least 1:1 with calcium
• Eat calcium-rich foods but go easy on calcium supplements – calcium in foods binds oxalates in the intestine preventing their absorption
• Maintain a healthy weight – obesity is a risk factor for kidney stones
• Exercise reduces risk of kidney stones

Stones that are too large to pass comfortably on their own require medical attention. Sound waves can be used to break up larger stones or surgery may be required. Potassium citrate is sometimes given to alkalize the urine and dissolve calcium oxalate stones but has some unpleasant side effects. Recent research using hydroxycitrate, an extract from the tamarind fruit (Garcinia cambogia) is showing promise of being a more effective and safer alternative.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

364 Soda Pop [4 April 2016]

“Sugar-sweetened soda consumption is consistently associated with an increased risk of several chronic inflammatory diseases such as type 2 diabetes and cardiovascular diseases” begins the abstract to a 2014 study on soda consumption and rheumatoid arthritis (RA).

This study followed nearly 200,000 women from two Nurses’ Health Studies spanning nearly four decades totaling 3,381,268 person years. Information on soda consumption was obtained from a food-frequency questionnaire at baseline and approximately every four years there-after. During the study period 857 cases of RA were documented. After adjusting for known variables, the researchers found that women who consumed one or more servings of sugar sweetened soda per day had a 63% greater risk of developing seropositive RA than those who drank none. For later onset (after age 55) RA the risk was even greater. No association was found for seronegative RA or for diet soda consumption.

Similarly a 2014 systematic review and meta-analysis of five studies examined the associations of sugar-sweetened and artificially sweetened soda with chronic kidney disease (CKD). They found statistically significant increased risks of CKD with sugar-sweetened soda consumption but not with artificially sweetened soda.

But fruit juice and artificially sweetened beverages aren’t much better when it comes to risk of Type II Diabetes (T2D) and weight gain. A 2015 systematic review and meta-analysis concluded that while sugar sweetened beverages increased the risk of T2D (as would be expected), so also did fruit juice and artificially sweetened beverages, although to a lesser extent. Another study found that fruit juice with added sugar, but not 100% fruit juice, was associated with increased risk of T2D. A 2015 U. of Texas study found that seniors who consumed diet soda over 10 years increased their waist size (belly fat) by 70 to 500% more than those who didn’t. Other studies have found an association between diet soda consumption and risk of metabolic syndrome and diabetes.

Consumption of sweetened beverages is a deceptive way to add calories to your diet. A 1 liter bottle of Cola has 108 grams (27 teaspoons) of sugar with 400 calories. It would take 5 large apples to equal that in sugar. Next to quitting smoking, eliminating soda and other sweetened beverages could be the best thing you could do for your health.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

232 Diet Soda Makes us Fat, Sick & Stupid* [3 Sept 2013]

* What's not to like??

There is growing awareness of the negative health effects of diet soda (and aspartame, the artificial sweetener of choice for beverages). To combat this trend a leading soda company has rolled out an ad campaign to “fight obesity” and to reassure customers that aspartame is a “safe, high-quality alternative to sugar”. How sound are their arguments?

First, sugary beverages have been shown in many studies to be a major factor in the growing rates of obesity in both adults and children. For this company to campaign against obesity is ironic at best and fraudulent at worst. It implies that at least their “diet” soda does not contribute to weight gain. Unfortunately studies have shown that aspartame, even more than sucrose: increases appetite, stimulates fat storage, increases carbohydrate cravings, and ultimately contributes to weight gain.

Even for diabetics there is no advantage in diet sodas. Recent research surprisingly found that aspartame lowered insulin sensitivity (a measure of how effectively insulin works) even more than sugar.

In a previous article [191] I discussed the connection between diet soda and increased risk of heart attacks, stroke, and certain blood cancers. Other symptoms associated with aspartame include: impaired memory and learning, headaches, tinnitus, dizziness, nausea, gastrointestinal problems, and blurred vision. The best way to determine if your symptoms are caused by artificial sweeteners is to eliminate them from your diet for two weeks, then reintroduce them for one or two days, one sweetener at a time.

We are better off avoiding all sodas (even the brand I sell sweetened with stevia) because not all the problems are from the sweetener. The phosphoric or citric acid, common to all sodas, will leach calcium from our teeth and bones, contributing to caries and osteoporosis. The flavors are artificial chemicals of no nutritive value and questionable safety. The beverage of choice for good health is still pure water.

Sources
Mercola: Why Coke is a Joke - New Ad Campaign Defends Aspartame (28 August 2013)
Artificial Sweeteners May be Worse than Sugar for Diabetics (9 August 2012)
See also my post #142 Soda Pop (28 Nov 2011)

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. See this article on my website for links to sources and further reading.