The Dangers of Sugary Drinks to Health

Sugary drink products are very sold in the market and the longer the more diverse types. Although it tastes delicious, sugary drinks can harm health, especially if consumed in excess. Know what are the dangers of sugary drinks to health so that you do not just consume them.

Sugary drinks are types of drinks that have been given sweeteners, such as liquid sugar, brown sugar, syrup, honey, fruit concentrates, and artificial sweeteners. Some examples of sugary drinks that are much loved are soda, fruit juice, packaged drinks, and boba drinks.

In addition to high in sugar, sugary drink products do not contain many nutrients that are beneficial to the body. In fact, pure fruit juice that is said to be healthy because it contains a lot of vitamins is actually no healthier than whole fruit. This is because the fiber content in fruit juice is very low while the sugar content is high.

Excessive sugar consumption is associated with weight gain and the emergence of various diseases, such as type 2 diabetes, heart disease, and some types of cancer.

Recognize the Dangers of Sugary Drinks to the Body

Research shows that consumption of 2–6 glasses of sugar-sweetened beverages per week can increase the risk of death by 6%, and consumption of 1–2 glasses of sugar-sweetened beverages per day can increase the risk of death by 14%.

The dangers of sugary drinks to health cannot be underestimated. The following are some diseases that can arise due to consuming too many sugary drinks:

1. Obesity

Weight gain occurs when the number of calories in is greater than the number of calories burned for activity. Well, the high sugar content in sugary drinks will give you a large amount of calorie intake.

In contrast to solid foods, sugary drinks do not give you a feeling of fullness, so you will still eat large amounts of food even though you are getting a lot of calories from sugary drinks. As a result, the incoming calories will exceed the body’s needs and there is weight gain.

Uncontrolled weight gain can lead to overweight and obesity. Obesity is a risk factor for various deadly diseases, such as coronary heart disease, stroke, and some types of cancer.

Therefore, limit the consumption of sugary drinks to prevent obesity as well as reduce the risk of death from these diseases.

2. Diabetes

The high sugar content in sugary drinks can increase blood sugar levels and increase your risk of developing diabetes. Diabetes can cause complications in the kidneys, eyes, and heart.

A study showed that consuming 1-2 glasses of sugary drinks per day can increase the risk of developing type 2 diabetes by 26%.

3. High cholesterol and heart disease

There are two types of cholesterol, namely good cholesterol (high density lipoprotein / HDL) and bad cholesterol (low density lipoprotein / LDL). People who frequently consume sugary drinks tend to have lower HDL levels and higher LDL levels.

High LDL levels can increase your risk of narrowing the arteries in the heart. A study states that consuming 1 can of sugary drink per day will increase the risk of heart attack by as much as 20%.

4. Tooth decay

Consumption of foods or drinks high in sugar can cause tooth decay. To avoid this, sugary drinks are only recommended to be consumed during meal times.

This also applies to fruit juices because the sugar and acid content in them can damage teeth. Therefore, fruit juice should only be consumed during the main meal and the amount should also be limited. The recommended amount of pure fruit juice consumption is 150 ml per day.

5. Certain types of cancer

A study states that excessive consumption of sugary drinks can increase the risk of developing cancer in general, except for lung cancer, prostate cancer, and colon cancer. The type of cancer that is closely related to the consumption of sugary drinks is breast cancer.

Excessive consumption of pure fruit juices can also increase the risk of cancer. Therefore, the consumption of whole fruit is much more recommended than the consumption of fruit juice which only has juice.

To avoid the dangers of sugary drinks, you need to limit their consumption. Instead of sugary drinks, you can choose plain water or carbonated water that doesn’t contain sweeteners. You can also consume low-calorie sodas that contain less sugar.

If you often consume sugary drinks, it never hurts to see a doctor to monitor blood sugar levels and find out the risk of other diseases due to excessive sugar consumption.

5 Safe Fast Diets

There are several things to consider when going on a safe fast diet. Not only for maximum results, this diet method can also cause health problems if done in an inappropriate way.

Actually, fast diets for weight loss are not recommended, because this diet is difficult to implement in the long term. Even if this diet works, you are more at risk of experiencing health problems, even rapid weight gain after this diet is stopped.

However, if you still want to try a fast diet to lose weight, you need to pay attention to several things so that the diet you are following remains safe for your health.

The Right Way to Live a Safe Fast Diet

Before discussing further about implementing a safe fast diet, you should know that there is a recommendation for weight loss that is carried out while on a diet, which is 0.5–1 kg a week.

Losing weight more than this amount can be done by undergoing a fast diet. However, to stay safe, you can do this in the following ways:

1. Reduce food portions

One of the things that are recommended when undergoing a strict diet is to reduce the portion of food. If you are still confused about how much food to reduce, you can simply reduce the portion of your meal to half of the portion you normally eat.

When reducing the portion of this meal, you are encouraged to reduce the types of foods that contain carbohydrates or sugar, saturated fat, and salt. Meanwhile, the portion of vegetables and fruit is recommended not to be reduced and instead to be increased.

2. Avoid consuming refined carbohydrates

In addition to reducing carbohydrate consumption, you are also advised to avoid consuming refined carbohydrates and replace them with carbohydrate sources from whole grains, such as wheat, which are higher in fiber and contain lots of vitamins and minerals.

Foods that are included in refined carbohydrates include white rice, pasta, biscuits, bread, donuts, and pastries. You can replace it with brown rice, whole wheat bread, or whole wheat pasta.

3. Add low-calorie foods

If half a meal doesn’t make you feel full, the way to make up for the shortfall is to add low-calorie foods to your plate or make them a healthy snack.

One of the recommended low-calorie foods are vegetables and fruit. Both types of food are high in fiber so they can keep you full longer.

4. Exercise regularly

When undergoing a safe fast diet, it is not only eating patterns that must be changed, but also lifestyle. Therefore, you are advised to exercise regularly for at least 30 minutes every day to burn fat in the body.

In addition to exercising regularly, you can also increase physical activity such as using stairs instead of using escalators.

5. Drink lots of water

In undergoing a safe fast diet, you are encouraged to consume lots of water. A study states that consuming water before eating can reduce the desire to overeat, thus contributing to weight loss.

Although the fast diet method above is claimed to be safe, you also have to understand that everyone has a different body metabolism. This means that the effectiveness and results of the diet that is followed will be different for each person. Some are compatible with this diet method, some are not.

Before going on a fast diet, you must also understand the effects and risks that can occur. Fast diets can cause complaints in the form of headaches, fatigue, constipation, hair loss, emotional irritability, and even irregular menstruation.

A safe fast diet actually needs to be done based on the advice and supervision of a doctor. This is because there are bad effects that lurk, namely lack of nutrition. So, it’s good if you check with your doctor first before doing this diet.

Know Various Sperm Abnormalities

About 13 out of 100 couples find it difficult to have children despite having sex regularly. One reason is sperm abnormalities. This disorder can lie in the number, shape, or ability to move sperm cells.

Sperm cells are produced in the testes or testicles. Sperm cell production is influenced by many factors, such as testosterone levels and testicular temperature. When men ejaculate, millions of sperm cells will be released through the penis with a liquid called semen or semen.

These sperm cells will then move in the uterus to the fallopian tubes or female fallopian tubes, where sperm cells can fertilize the egg and cause pregnancy. If there are abnormalities in the number, shape, or ability to move sperm, fertilization of the egg will be more difficult.

To determine the condition of sperm cells, the doctor will suggest semen analysis or sperm examination. In this examination, semen ejaculated during masturbation will be accommodated in a sterile container and examined in a laboratory to find the presence or absence of sperm abnormalities.

Sperm Abnormalities in Terms of Number

The small number of sperm causes decreased chances of fertilization. This is because not all sperm that make it into the womb will successfully pass the fallopian tube and fertilize the egg.

A man is said to have oligozoospermia when the number of sperm cells released during ejaculation is less than 15 million cells per milliliter of semen, and is said to be azoospermia if his semen has no sperm at all.

Some conditions that can cause oligozoospermia or azoospermia are:

  • Hormonal disorders, such as low levels of the hormone testosterone
  • A history of the testicles did not descend into the testicular sac (cryptorchidism) as a child
  • Widening of veins in the scrotum (varicocele)
  • Infection of the testicles or surrounding structures due to bacteria, such as chlamydia and gonorrhea; or infections due to viruses, such as mumps
  • Blockage or damage to the epididymis and vas deferens which serves to deliver sperm out of the testis
  • Smoking habits, excessive alcohol consumption, or using illegal drugs
  • Overweight or obese
  • Use of certain antibiotic and corticosteroid drugs
  • History of chemotherapy or radiotherapy.

Sperm Disorders in Terms of Motion Ability

Sperm that can move in the uterus and reach the fallopian tube are sperm that have good motility or ability to move. Conversely, sperm that have poor motility move slowly, spin around, or even not move at all.

Sperm are said to be motile (actively moving) if they are able to move forward, at least 25 micrometers every second.

If a man has a sperm count with normal motility less than 40% of the total sperm he ejects, then the man is said to have asthenozoospermia. The smaller the percentage of motile sperm, the smaller the chance of conception.

Some things that can increase a man’s risk of experiencing asthenozoospermia are:

  • Genetic or hereditary factors
  • Smoking habits, especially when smoking more than 10 cigarettes per day
  • Varicocele, which is the dilation of veins in the scrotum
  • Abnormalities in the male reproductive glands, such as the seminal vesicle glands that produce semen.

Sperm Abnormalities in Terms of Shape

Normal sperm cells have an oval head and a long tail. The shape of the sperm cell head will greatly affect the ability of the sperm to penetrate the egg and fertilize. The tail of the sperm is also important to determine the ability of sperm.

If the sperm cell shape is not normal, the chances of conception will decrease. A man is said to have teratozoospermia if the number of normal-sized sperm is less than 14% of the total sperm he produces. The smaller the number, the lower the fertility rate of a man.

Some things that can cause abnormalities in the form of sperm are:

  • Elderly
  • Excessive alcohol consumption
  • Use of illegal drugs
  • Smoking habit
  • Exposure to radiation or hazardous chemicals

Sperm disorders, both in terms of number, shape, and ability to move, can interfere with male fertility. To reduce the risk of abnormalities in sperm and improve sperm quality, you need to adopt a healthy lifestyle, such as regular exercise and eating nutritious foods.

Research shows that adequate intake of antioxidants, such as vitamin C and beta carotene, can help maintain sperm health. These antioxidants are widely found in vegetables and fruits.

If you have had sexual intercourse routinely for 1 year but have not succeeded in having children, you and your partner should consult a doctor. The doctor will conduct a series of examinations to find out the cause, including examination of semen to determine the presence or absence of sperm abnormalities.