Is Your Child Drinking Too Much Soda?

Overview
Sodas (soft drinks/carbonated beverages) are a major source of added sugars in the American diet. Numerous studies link the high intake of sodas to childhood obesity and a number of related health problems, including type 2 diabetes, inflammation, and tooth decay.

If your child drinks too much soda, his bones can also be weakened and easily fractured. Additionally, when if your child drinks sodas in place of more nutrient-dense beverages like milk or 100 percent fruit juice, he could come up short on a number of key vitamins and minerals, as well as protein.

Health Problems Linked to Sodas

• Obesity 
• Inflammation
• Diabetes
• Tooth decay (erosion of tooth enamel), gum disease and bone loss
• Weak bones/easy fractures
• Inadequate intake of milk and 100 percent fruit juice, leading to low levels of vitamins A, D, calcium, and protein.
• Caffeine dependency

How to Protect Your Child From Health Risks Associated With Drinking Too Much Soda

• Do not keep sodas, whether sweetened or unsweetened, in your house.
• Explain the potential dangers of drinking too much soda to your child.
• Encourage your child to drink water when he is thirsty rather than reaching for a soda.
• Offer your child milk or other dairy products (or milk substitute) to meet his calcium needs.
• Provide your child with small amounts of 100 percent fruit juice instead of sodas. Whole fruit is an even better alternative.
• Set a good example. Children are great imitators, so don't drink sodas if you don't want your child to drink them.

Summary
Sodas are a major source of excess calories that contribute to the growing childhood obesity epidemic in the US. Drinking too much of these beverages could lead to other health problems, as well. To protect your child from the potential dangers, restrict access to sodas and offer healthy alternatives like water, milk and 100 percent fruit juice.

Resources
Healthy Beverages Toolkit

Health Benefits of Selenium

Overview
Selenium is a mineral with powerful antioxidant properties that help to protect the cells in your body from oxidative damage. Studies show that selenium is also important in regulating thyroid function and can help to boost the immune system.

Food Sources of Selenium

Brazil nuts are the richest source of selenium. One ounce may provide as much as 544 micrograms. In fact, just two Brazil nuts can provide enough selenium to meet your dietary needs. Selenium may be found in much smaller amounts in tuna, beef, cod, turkey, chicken breast, pasta, egg, cottage cheese, oatmeal and a number of other foods.

Health Benefits of Selenium

Cancer. Studies show that supplementation with 200 micrograms of selenium could lower the risk of prostate, lung and colorectal cancer.

Heart disease. Studies suggest that selenium may help to prevent the buildup of plaque in the arteries and reduce the risk of heart disease.

Arthritis. Preliminary studies suggest that selenium may help to relieve the symptoms of arthritis.

Recommended intake

The Recommended Dietary Allowances (RDA) for selenium is 55 micrograms per day for adults. Children require much smaller amounts. 

Selenium toxicity

Excessive intake of selenium could be toxic. Accordingly, the Institute of Medicine has established an upper limit of 400 micrograms of selenium for adults, with lower levels for infants and children.

Resources

Dietary Supplements Fact Sheet: Selenium

Cancer Chemoprotection by Selenium and Thioredoxin
Brazil nuts: An effective way to boost selenium status

Vitamin D Insufficiency Linked to Obesity

Overview
If your are obese, your doctor might want to run a test to determine your vitamin D status. Don't be too surprised if a blood test shows that the level of vitamin D circulating in your blood is below normal. This would be consistent with what others have found. Studies on American adults show that obese individuals are more likely to have insufficient vitamin D in their blood than individuals who are not obese.

Vitamin D is Trapped in the Fat Cells
Vitamin D insufficiency - low levels of vitamin D - is believed to be a major problem, affecting millions of Americans. All too often, the level of vitamin D circulating in the blood is found to be low in obese individuals, with a greater number of normal weight individuals having adequate levels.

You may be consuming what the recommended level of vitamin D, which should be adequate to meet your needs. You could be getting adequate exposure to the sun. You might even be taking a vitamin D supplement. But if you are obese, your lab work is likely to come back showing that your blood levels are low, maybe even deficient.

The low levels of vitamin D in the blood of people who are obese may be due to the way fat cells process the vitamin. It seems like the fat cells trap the vitamin, making it unavailable for all the vital functions that require vitamin D. The good news is, losing weight appears to resolve the problem for many people, according to a number of studies.

Insufficient levels of circulating vitamin D can also happen to obese people who undergo gastric bypass surgery. The problem with gastric bypass is that the surgery involves bypassing an area of the small intestine where vitamin D would normally be absorbed. Consequently, little or no vitamin D can be absorbed following the surgery. In this case, the doctor is likely to prescribe a vitamin D supplement.

If you suspect that you may be suffering from vitamin D insufficiency, talk to your doctor and a registered dietitian before making any drastic changes to your diet or taking large doses of any supplement.

Osteoporosis
Vitamin D helps to promote the absorption and transport of calcium from the gut to the various tissues and organs where it is needed. This includes carrying calcium to the bones where it is needed for ongoing remodeling of the bone. If vitamin D is locked in the fat cells and not available in the blood when needed, the remodeling of the bone will be impeded. As a result, the bones will become weak and thin. This condition, called osteoporosis, often leads to hip fractures and falls, particularly among the elderly.

Losing weight
Losing weight and consuming a diet that is rich in calcium and vitamin D, along with adequate exposure to the sun can help to prevent or slow bone loss associated with osteoporosis. But keep in mind that although calcium and vitamin D are key factors in promoting bone health, there are a number of other nutrients that are also involved.

Note: The information provided in this blog is for information and educational purposes only and is not intended as a substitute for personal medical guidance. Always consultant your personal doctor and registered dietitian before making any drastic changes that could affect your nutritional status and your health.