Healthy Truths

April 13, 2015
by nrashee
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Health Benefits of Yoga

Physical activity is essential to a healthy lifestyle. Being active prevents the risk of diseases, prevents weight gain, and also lowers your blood pressure. There are many ways to stay active during the week, one being Yoga. Yoga originated in India as a spiritual and self disciplined practice, around 5,000 years and is still very popular today (Harvard). According to the Huffington Post, over 20 million adults in America practice Yoga.

Yoga provides a variety of techniques that helps one gain mental and physical control of their body. Yoga consists of a variety of poses that tend to different body parts. Many of the poses take time and practice to achieve, so please do not get discouraged if you do not pick them up on the first try. Kripalu yoga and Iyengar yoga are beginner stage practices that will help you get into the rhythm. (Yoga Disciplines). The more you practice the more your muscles are strengthened, making it easier to control your body.

Yoga also increases your flexibility. Your muscles can become tight from lack of physical activity for a long period of time, a previous injury, or after intense workouts. Yoga loosens those muscles, which expands your physical abilities (The Benefits of Yoga). Viniyoga is known to help strengthen muscles after an injury. The classes tend to the needs of each individual (Yoga Disciplines).

The mental aspect of Yoga can relieve the stress of an individual. Stress not only messes with your state of mind, but it can also cause body aches. Family physician, Dr. Nevins states that “stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate” (The Benefits of Yoga). Therefore, yoga can be beneficial in relaxing the mind and reducing pain.

Yoga is also essential in weight loss. A style that can help with weight loss is power yoga. Power yoga is known an aerobic form that is similar to ashtanga yoga. This style differs from the others because the poses are continuous, resembling an athletic workout (Yoga Disciplines).

For individuals who interested in practicing Yoga after learning the health benefits, there are many classes offered across the world. There are also Youtube videos that will allow you to practice straight from home. For college students, try to get into yoga as an extracurricular activity. As for the yoga mats, they can be found found at popular stores, such as Walmart and Target, for reasonable prices. So, if you feel an urge to begin yoga lessons, do not hesitate. You can start today!

April 6, 2015
by nrashee
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Hydrate Your Body

It is always so tempting to purchase a soft drink or juice instead of water when eating at a restaurant or in the comfort of your own home. It is important to fight the temptation because drinking water daily is essential to a healthy lifestyle. Dietitian, Joan Koelemay, RD, says to “think of water as a nutrient your body needs that is present in liquids, plain water, and foods” (WebMD).

Over half of your body consist of water, which levels the bodily fluids (Greatist). Water carries nutrients through your body, helps you sustain the appropriate body temperature, as well as helps with food digestion (WebMD). Therefore, it is important to make sure that you are drinking enough throughout the day.

Signs that you are not drinking enough water include:
kidney complications
headaches
lightheadedness
muscle weakness

Your body has the ability to cleanse your blood of toxins through the function of the kidney, but it needs the help of water. The kidney is able to release toxins from the body through urine. A good sign that your kidney is functioning properly is excreting light colored urine. The less water you drink, the more you are at risk for kidney stones.

Water is used to hydrate your skin to keep it clear and smooth. Yes, you read it correctly! You can maintain smooth skin by drinking the correct amount of water. The lack of water causes your skin to become dry and flaky. It also causes your pores to clog up, resulting in acne.

Many times we find ourselves reaching for water during and after a workout. This is because your body releases water through sweat during your workout (humankinetics). Drinking water, gives your body enough energy to be active because it transports important nutrients through the body. It also relieves muscle cramps that can occur while exercising.

Here are a few tips that WebMD suggest will help you make sure you are drinking the right amount of water throughout the day.

1. Add more water based food into your diet
2. Replace soft or alcoholic beverages with
water
3.Combine fruit into your water to give it
more flavor
4. Carry a refillable water bottle

March 29, 2015
by jarnold5
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8 Surprisingly Healthy Foods That Help You Lose Weight

According to Health magazine’s contributing Nutrition Editor Cynthia Sass, MPH, RD, “one of the biggest challenges when you’re trying to lose weight is combating hunger and the desire to eat.” So what do you do to avoid overeating? Simply eat filling foods that are rich in fiber, protein, and plant-based fat. These nutrients prolong the rate at which your body digests and absorbs nutrients, making you feel full longer. Here are some surprisingly healthy foods that will help satisfy your urge to eat:

1. Potatoes

Although it is commonly believed that potatoes cause cravings and weight gain because they have a high glycemic index, research suggests otherwise. In a study published in the 1995 edition of European Journal of Clinical Nutrition, potatoes surprisingly ranked highest on the satiety index. The potential reason: potatoes contain resistant starch, which are complex starch molecules that we can’t digest. While potatoes were unpopular during the low-carb craze, they’ve recently regained favor for their nutritional value: a medium spud contains approximately 168 calories with 5 grams of protein and 3 grams of fiber.

2. Hemp Hearts

Hemp, a legal relative of marijuana, turns out to be quite healthy. Hemp hearts, which are also known as hemp seeds, actually contain more protein and fiber than chia or flax. Additionally, hemp hearts contain a complete essential amino acid profile, as well as essential fatty acids such as omega-3. Try sprinkling some hemp seeds on top of oatmeal, yogurt, and salads, or blending them into a smoothie.

3. Kimchi

Fermented foods like kimchi, a spicy pickled cabbage, contain probiotics that support digestion. And when your gut’s in good shape, so is your health: in a recent study published in the Proceedings of the National Academy of Science, researchers found that “maintaining healthy bacteria levels in the gut improves the functioning of the gut lining, and may help reduce fat mass, inflammation, and insulin resistance.”

4. Lemons

Lemons contain pectin fiber, which helps prevent hunger cravings. According to dietitian Ashley Koff, RD, “lemons are also an alkaline-forming food that helps promote an optimal pH in the intestines.” Some believe that having an ideal intestinal pH level can boost digestion and weight loss, although these ideas haven’t yet been validated by scientific research. Try adding the juice and pulp of lemons in your ice water or on your fish for hardly any calories.

5. Eggs

Containing just 140 calories, two large hardboiled eggs can provide 12 grams of complete protein, which means they contain “all 9 essential amino acids that your body needs but can’t make itself.” In a study published in Nutrition Research, researchers found that dieters who ate eggs at breakfast felt less hungry of a full 24 hours and consumed fewer calories throughout the day. Scientists also discovered that eating eggs helped stabilize participants’ blood sugar levels.

6. Lean beef

Beef’s fattening, right? Wrong. At least not lean cuts of beef, such as sirloin, tenderloin, and top round. These cuts are actually rich in protein and provide a complete amino acid profile, making them extremely filling. A 4 oz. portion of sirloin steak contains only 200 calories and a whopping 32 grams of protein. But try to limit yourself to one serving a week because even lean cuts of red meat contain quite a bit of saturated fat, which has been associated with heart disease, cancer, and type 2 diabetes.

7. Avocado

Sure, avocado is rich in fat, which may make some dieters shy away from it, but it’s the good kind of fat. The plant-based fatty acids that avocados contain have been shown to temper the effects of arthritis and lower the risk of heart disease. Additionally, just half an avocado contains 7 grams of fiber. A study published in Nutrition Journal found that eating half an avocado with participants’ lunches increased their satisfaction by 26 percent and decreased their food cravings by 40 percent for three hours. The reason: avocado increases the absorption of fat-soluble nutrients, making it filling as well as delicious.

8. Popcorn

Fact: popcorn is a whole grain. That’s right. Four cups of popcorn contain just 150 calories and 3 grams of fiber and protein each. What makes those cups particularly satisfying isn’t hunger-quenching chemicals, but sheer volume: popcorn takes up a lot of space in your stomach. In one study, researchers found that eating popcorn reduced dieters’ food cravings and helped them stay on their weight-loss plan.

March 15, 2015
by jarnold5
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6 Reasons Why You Should Eat Dark Chocolate

1. Dark Chocolate Is Packed with Minerals

Chocolate is bad for you, right? Wrong. If you eat quality dark chocolate (not the kind loaded with sugar) that contains a high content of cocoa (70-85%), it is actually packed with fiber and minerals such as iron, magnesium, copper, zinc, and manganese.

2. Dark Chocolate Is Loaded with Antioxidants

Raw, unprocessed cocoa beans are among the highest scoring foods tested for their Oxygen Radical Absorbance Capacity (ORAC), a measure of foods’ antioxidant activity. Antioxidants are chemicals such as polyphenols, flavanols, and catechins that prevent or delay cell damage. To clarify, an antioxidant is not a substance, but rather a behavior: any compound that gives away electrons and counteracts free radicals is considered to have antioxidant properties. In one study, researchers found that cocoa and dark chocolate “contained more antioxidant activity, polyphenols, and flavanols than other fruits they tested, which included blueberries and Acai berries.”

3. Dark Chocolate May Increase Blood Flow and Decrease Blood Pressure

Dark chocolate contains flavanols, which stimulate the lining of the arteries to produce the gas Nitric Oxide (NO). According to authoritynutrition.com, “one of the functions of NO is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure.” Although many studies have shown that cocoa and dark chocolate may improve blood flow and lower blood pressure, the effects produced from them are often slight. In one study, cocoa and dark chocolate were shown to have no effect on the elevated blood pressure of participants, so take this fact with a grain of salt.

4. Dark Chocolate May Decrease Your Risk of Heart Disease

Studies have shown that the compounds in dark chocolate help fight against the oxidation of low-density lipoprotein (LDL), thereby preventing cholesterol from lodging in the arteries. In a study that observed 470 elderly men for 15 years, cocoa was shown to lower the risk of cardiovascular death by 50 percent. Another study found that eating dark chocolate two or more times per week reduced the risk of having calcified plaque in the arteries by 32 percent; however, consuming chocolate less frequently was shown to have no effect. In a different study, researchers found that eating chocolate five or more times per week cut the risk of cardiovascular disease by 57 percent. Although these studies showed that dark chocolate can significantly reduce the risk of heart disease, they are nevertheless observational studies and cannot prove that the chocolate was responsible for the risk reduction.

5. Dark Chocolate is a UV Protectant

Not only is dark chocolate good for your heart, it’s also good for your skin. Studies have shown that the flavonols in dark chocolate “can protect against sun-induced damage, improve blood flow to the skin, and increase skin density and hydration.” In a study that examined 30 people, researchers found that participants who consumed dark chocolate with a high content of flavanols for 12 weeks more than doubled their minimal erythemal dose (MED), which is “the minimum amount of UVB rays required to cause redness in the skin, 24 hours after exposure.” So the next time you’re at the beach, load up on dark chocolate in addition to sunscreen.

6. Dark Chocolate Improves Your Memory

Dark chocolate has also been shown to improve memory. In one study that examined healthy people between the ages of 50 and 69, researchers found that people who drank a mixture containing cocoa high in flavanol for three months performed about 25 percent better on a memory test than people who consumed a low-flavanol mixture. Although the study examined a relatively small number of people was partly funded by Mars Inc., a chocolate company, experts still conclude it was legitimate since the study was a randomized trial led by experienced researchers.

March 8, 2015
by nrashee
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Boost Your Energy the Healthy Way

Do you ever feel like you have too much work, but not enough energy? This is a common feeling in adulthood. As adults, we spend our time working, taking classes, taking care of our family, exercising, and more. When people feel drained, it is common for them to resort to energy drinks such as Red Bull, 5 Hour Energy, Monster, and Rockstar. The products are marketed to boost mental and physical energy, however, studies have shown that energy drinks can bring health risk. Healthy Truths is here to inform you about the dangers of constantly drinking energy drinks.

The ingredients in energy drinks are not reviewed by The Food and Drug Administration (FDA). They contain a great amount of caffeine, between 75 milligrams to 200 milligrams per drink, exceeding the amount of caffeine in a soft drink (Brown University). The caffeine is combined with taurine and B vitamins. According to Mayo Clinic, taurine is “amino acid that supports neurological development and helps regulate the level of water and minerals in the blood.” B vitamins are used to help your body obtain energy from the food you intake (Mayo Clinic).

Before consuming energy drinks, it is important to understand the health risk. There are not many side effects for short term consumption, however, there are a few effects for long term consumption (Caffeine Informer). Energy drinks can cause high blood pressure, increase one’s heart rate, and also causes insomnia due to large amount of caffeine. They can also have a negative effect on the cardiovascular system, which can lead to heart failure (Seconds Count).

There are many other ways to obtain energy for the day. One way is is getting enough sleep. Many times people feel like they are working slow and not being as productive when they are tired, therefore, getting enough sleep can help you efficiently complete your task. The average amount of sleep an adult should get is 7-8 hours a night. The benefits of getting enough sleep is that it can reduce stress and helps you maintain a healthy physical life (WebMd).

Another way to sustain energy is eating all three meals. In a previous post Should I Skip This Meal?, we discussed the importance of eating a healthy breakfast, lunch, dinner. Healthy meals gives your body the necessary nutrients and proteins to be energized throughout the day. Meal prepping the week or night before can help you stick to your diet plan (Health Media Ventures).

Lastly, physical activity can increase your energy because it gets the blood flowing and strengthens your heart (National Heart, Lung, and Blood Institute). For example, taking a walk around your neighborhood or exercising throughout the week can boost your energy, giving you the endurance for the week.

February 26, 2015
by jarnold5
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Iceberg Lettuce: Rabbit Food or the New Superfood?

Is iceberg lettuce a food worthy only for rabbits? Not anymore, according to a recent study published by the Centers of Disease Control and Prevention (CDC). Iceberg lettuce, a vegetable once thought to have little nutritional value, is now rocking the boat of nutrition and climbing up the chart of nutrient-dense fruits and vegetables.

In the study, researchers aimed to find out which powerhouse fruits and vegetables (PFV) could reduce the risk of chronic disease. While these foods lack a concrete definition, they can generally be described as “green leafy, yellow/orange, citrus, and cruciferous items.” According to the researchers, PFV are foods “providing, on average, 10% or more daily value per 100 kcal of 17 qualifying nutrients.” The nutrients analyzed for each food included potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K, which are considered to be important for public health by the Food and Agriculture Organization of the United Nations and Institute of Medicine.

To identify potential PFV, researchers consulted scientific literature and consumer guidelines. Since cooking foods can alter their nutrient contents, researchers collected data from only raw foods. After identifying potential PFV, researchers calculated the nutrient density of each item and classified items that provided 10 percent or more daily value of a nutrient as PFV.

Some of the most nutrient-dense foods included cruciferous items (watercress, Chinese cabbage, collard green, kale, and arugula) and green leafy items (chard, beet green, spinach, chicory, and leaf lettuce); in contrast, items that belonged in the yellow/orange (carrot, tomato, winter squash, and sweet potato), citrus (lemon, orange, lime, and grapefruit), and berry (strawberry and blackberry) groups ranked lower on the list of nutrient-rich foods. Here’s another kicker: of the 41 items on the nutrient-dense food chart, only seven are fruits.

Surprisingly, iceberg lettuce ranked higher in nutritional value than 18 other fruits and vegetables that are commonly believed to be healthier, such as sweet potatoes, oranges, blackberries, and strawberries. On a nutrient-density scale of 1 to 100 (100 being the most dense), iceberg lettuce scored 18, trailing close behind broccoli at 34.9 and kale at 49. As it turns out, iceberg lettuce is an excellent source of vitamin K, which prevents osteoporosis and heart disease, as well as vitamin A, which is essential for good vision and healthy skin. So make some room for iceberg lettuce in your diet by adding it to a salad or on a sandwich. The wedge is your friend.

February 23, 2015
by nrashee
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Should I Skip This Meal?

There are many who are still avid about accomplishing their New Years resolution, which is losing weight. For others, Spring break is around the corner and they want that ideal beach body. It is a common myth that skipping meals will help you accomplish your weight goals. Many people do this to lessen the amount of calories that are put into the body. This post will help you understand the facts and give you tips to successfully lose desired weight.

Food provides your body with the proper protein and nutrients. When you do no eat, your body begins to stores fat to sustain energy needed for the day. The less food you eat, the slower your metabolism becomes (healthyfoodhouse).

It is important to eat all three meals. Breakfast is important because it gives you energy that is necessary for you to begin your day (Webmd). Sometimes it is hard to wake up in the morning, get ready for work, and make a breakfast. It is even harder when you have to care for other family members. A few fast options are a nutrition bar, a fruit smoothie, or a healthy bowl of cereal.

Lunch gives you the opportunity to re-energize your body (LiveStrong). Eating a small salad or sandwich can give you the energy needed to remain active until your next meal. A helpful tip is to prepare your lunch in advance. It helps if you make a grocery list the week before, to make sure you have what is needed. This prevents you from eating fast food restaurant and get off track of your diet.

Lastly, dinner is important because it gives your body the necessary nutrients for the remainder of the night (Fitday). People consider skipping dinner if it is too late. As previously said in an earlier post, weight gain is not caused by how late you eat, but how much food you intake. It is best to eat the appropriate amount of calories and limit your late night snacks.

It is important to know that losing weight is a process and should be done in the healthiest way. Exercising and a healthy diet is the best way to lose weight. There are many websites that give healthy food suggestions and recipes, such as Food Network, All Recipes, and Cooking Light. As for staying active, look to see what exercising classes your campus or local gym provide .

Remember that results will not happen overnight, so do not become defeated. Stay motivated and determined!

February 12, 2015
by jarnold5
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Step It Up: Three Reasons Why Walking Is Awesome for Your Health

1. Lowers Your Risk of Stroke

Studies indicate that regularly walking can drastically reduce your risk of stroke. In a study that examined 11,130 males who graduated from Harvard University between 1916 and 1950, researchers found that briskly walking for an hour a day, five days a week can decrease your risk of having a stroke by nearly half. If that’s too much walking for you, researchers discovered that even walking for just 30 minutes a day, five days a week can shrink your risk of having a stroke by 24 percent. Based on their findings, the researchers concluded that engaging in physical activities that burn 1,000 to 2,000 calories a week lowers the risk of having a stroke by 24 percent, and participating in physical activities that burn 2,000 to 3,000 calories a week reduces the risk of having a stroke by 46 percent.

In another study that examined the exercise habits of 39,315 females whose average age was 54, researchers found that women who walked three or more miles per hour reduced their risk of having a stroke by 37 percent, and women who walked two or more hours per week cut their risk of having a stroke by 30 percent. Considering that strokes are responsible for more than 150,000 deaths a year in the United States, regularly walking is one step to staying alive and healthy.

2. Boosts Your Memory

Not only can walking decrease your risk of having a stroke, it can also increase the size of your brain. According to a study conducted by researchers at the University of Pittsburgh, walking three times a week can increase the size of your hippocampus, the part of the brain that controls memory and the first area to be destroyed by Alzheimer’s disease.

In the study, researchers examined 120 men and women between the ages of 55 and 80 who walked briskly for 40 minutes, three times a week. After a year of studying the participants, researchers scanned their brains and found that the participants’ hippocampi had grown by up to two percent.

“This may sound like it is a modest amount but it’s like reversing the age clock by a couple of years,” lead researcher Dr. Kirk Erickson said at the American Association for the Advancement of Science’s annual conference. Although walking isn’t a cure-all to dementia, it seems to be an effective way to keep your brain sharp, Dr. Erickson explained.

Other studies have produced similar findings: according to a study from the University of Virginia Health System in Charlottesville, “men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.” In another study conducted at the University of California, San Francisco, researchers found that frequent walking can stall age-related memory decline. The researchers examined 6,000 women, ages 65 and older, and discovered that women who walked “2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.”

3. Increases Your Lifespan

In addition to lowering your risk of stroke and boosting your memory, walking regularly can actually make you live longer. According to a study published in the journal PLoS Medicine, you can add more than seven years onto your life by walking just 2.5 hours a week. Don’t want to walk that much? That’s okay, because researchers found that briskly walking even half that amount—for only 75 minutes a week—can increase your lifespan by almost two years.

Researchers discovered these findings by gathering participants’ self-reported data on their physical activities and measuring the BMIs of almost 650,000 people over the age of 40. Using this and other information, the researchers calculated the participants’ life expectancies that were associated with their levels of physical activity.

In the study, the participants who had the greatest gains were those of a healthy weight; however, researchers found that “people of a healthy weight who didn’t exercise could expect to die 3.1 years earlier than obese people who did stay active.” So being skinny doesn’t automatically translate into being healthy, as many people may assume.

February 9, 2015
by nrashee
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Is 9p.m. Too Late to Eat?

Over the years, there has been a myth that eating too late will make you gain weight. Many people believe most of their weight is gained from late night snacks. Here are a few facts that will help you determine the time you eat.

There are many people eat at late hours due to their work schedule. It can be time consuming to cook a full healthy meal, which effects employees who either work far or get off of work too late.

Others eat when they are in a sad mood, spending late night study session or they just have a major sweet tooth. It is common for people to eat late night snacks when they are watching movies or hanging out with friends. The most common snacks are popcorn, cake, or ice cream. For example, people often have a bowl of popcorn when they are watching a late night movie.

A person’s body is not able to tell the time that you are eating. Your weight is determined by the amount of calories you intake daily and your daily workouts. It is important to exercise frequently to prevent diseases (BIDMC).

Many people eat snacks that contain a great amount of calories, which causes weight gain. Therefore, whether you are eating dinner at 5 p.m. or 9p.m. it is best to focus on the amount of calories each food item has.

It is best to find healthy alternatives, if you constantly find yourself eating cookies, cake, ice cream, or other desserts. Health Media Ventures says the key to eating a healthy snack is choosing food with essential protein and calories that will give your body the appropriate energy.

What is the right amount of calories that a person should take in? Well, that varies for each person. The amount of calories is determined by one’s age, gender, and weight. WebMD is a helpful site that gives a chart that easy to understand the appropriate amount of calories.

There are many late night snacks that a person can eat to sustain a healthy diet. A few recommendations are fruit salads, fruit or vegetable smoothies, or Yoplait light yogurt. Sandwiches are also nice snacks. Replacing white bread with wheat bread can help a person lower the amount of calories that they eat. According to Live Strong, wheat bread contains more necessary nutrients than white bread.

So remember, it is not the time that you eat your food, but the amount of calories that you eat and how often you exercise. There are many meal and snack options available for those who eat late at night often.

February 2, 2015
by jarnold5
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Five Facts That Will Make You Never Want To Drink Soda Again

Soda is fattening, causes cavities, and is linked to diseases such as diabetes. But if those facts aren’t enough for you to kick the habit, maybe these one will be:

1. “Diet” Soda Isn’t Diet

Diet soda is thought to be a healthier alternative to regular soda, but research says otherwise. The University of Texas Health Science Center conducted a study to observe the effects of drinking diet soda. Researchers examined 475 adults for 10 years and discovered that the waist circumference of participants who drank diet soda expanded by 70 percent. Those who drank more than two diet sodas per day increased their waist size by 500 percent. In another study that examined the effects of diet soda, the researchers concluded that the ingredient responsible for weight gain is aspartame, an artificial sweetener that increases glucose levels in the blood. Aspartame causes excess glucose, which the liver converts into fat.

2. Cancerous Coloring

The artificial coloring used to dye Coke and Pepsi brown is harmful, according to the Center for Science in the Public Interest (CSPI). The coloring forms out of corn sugar that reacts with ammonia and sulfites under intense heat and pressure. This reaction produces the chemicals 2-methylimidazole and 4-methylimidazole (4-MI), which have been shown to cause lung, liver, and thyroid cancer in animals. The Food and Drug Administration concluded “4-MI is not a threat to human health,” and there is no evidence showing the chemical to cause cancer in humans. However, according to California’s Proposition 65 list of cancer-causing chemicals, consuming more than 16 micrograms of 4-MI per day could have harmful effects. Considering that a 12 ounce can of soda contains approximately 130 micrograms of 4-MI, and the average American consumes roughly 14 ounces of soda per day, a high percentage of the population is at risk.

3. Aging Catalyst

Both diet and regular colas contain phosphoric acid, which gives cola its tangy taste and prevents the growth of bacteria and mold. The tangy taste may be satisfying, but consuming excessive amounts of phosphoric acid can lead to numerous health problems, such as heart and kidney damage, muscle loss, osteoporosis, and even premature aging. According to a study published in the FASEB Journal, the large amount of phosphoric acid in sodas caused lab rats to die five weeks sooner than rats that consumed regular quantities of phosphoric acid. This finding is unsettling, given that soda companies have increased the levels of phosphoric acid in sodas over the last two decades.

4. A Thirst and Flame Quencher

Brominated vegetable oil (BVO) is an industrial chemical that serves as a flame-retardant in plastics and prevents the artificial flavoring from separating from the rest of the soda. When consumed in large amounts, this versatile chemical has been found to cause memory loss and nerve disorders. Researchers have also suggested that BVO may cause infertility and heart muscle lesions over time. While Europe and Japan have already outlawed the harmful chemical, BVO remains prevalent in many citrus-based sodas in North America. Although Coca-Cola and PepsiCo claimed they would remove BVO from their products by the end of 2014, the chemical can still be found in sodas such as Squirt, Sun Drop, and Sunkist Peach.

5. Would You Like Some Fecal Matter with That?

When your drink is from a soda dispenser, it may contain unwanted materials. According to study published in the January 2010 issue of International Journal of Food Biology, coliform bacteria, which is associated with fecal matter, can be found in beverages from self-serve and restaurant-served fountains. In the study, researchers from Virginia Western Community College tested beverage samples from 90 different soda fountains in one area of Virginia and discovered that almost half of the samples contained coliform bacteria. Out of the sample, 20 percent contained “amounts higher than what the Environmental Protection Agency (EPA) allows in drinking water…and more than 11 percent of the analyzed drinks contained E. coli bacteria, a type of coliform that the EPA does not allow for any amount of drinking water.” The researchers attributed the presence of these bacteria in fountain beverages to people touching “the dispensing nozzles and a lack of proper cleaning to disinfect them.” Gross.