A new study has found yet another reason to steer
clear of sugary drinks. Researchers
found that independent of weight, drinking a daily 20-ounce soda is associated
with an increased rate of cellular aging comparable to smoking.
Researchers assessed cellular "aging" by
measuring telomere length. Telomeres are
the protective caps at the ends of chromosomes that affect how quickly cells
age. They are combinations of DNA and proteins that protect the ends of
chromosomes and help them remain stable. As they become shorter, and as their
structural integrity weakens, the cells age and die quicker. Shorter telomeres
are associated with decreased life span
as well as a host of chronic diseases including heart disease, vascular
dementia, diabetes, and some types of cancer.
In the study, researchers collected information on
dietary intake and measured the telomere length of 5,309 participants, ages 20
to 65, with no history of diabetes or cardiovascular disease. They found that compared to those who drank
less than an ounce of soda daily, those who drank an average of 8-ounces of
soda experienced an additional 1.9 years of aging. About 21% of the sample consumed on average at
least 20-ounces of soda per day. This
level of consumption was equivalent to an average of 4.6 years of telomere
shortening. This effect on telomere length is comparable to the effect of
smoking, and to the effect of regular
exercise in the opposite, anti-aging direction.
What to
do: Quit the sugary drinks already! Diet drinks did not appear to be associated
with telomere length so opt for these when you really need something sweet but
most of the time, opt for water. Try
flavoring water or seltzer with lemon, oranges, mint, a splash of juice,
cucumbers, or herbal tea to keep your taste buds satisfied. In addition to consuming a healthy diet rich
in fruits and vegetables and low in sugar, maintaining a healthy weight, getting
adequate sleep, exercising regularly, minimizing stress, and not smoking help to
preserve telomere length.
Adapted from
articles available at:
http://www.laweekly.com/squidink/2014/10/21/drinking-soda-may-accelerate-aging-as-much-as-smoking
http://www.ucsf.edu/news/2014/10/119431/sugared-soda-consumption-cell-aging-associated-new-study
Source:
Leung CW, Laraia BA, Needham
BA, Rehkopf DH, Adler NE, Lin J, Blackburn EH, Epel ES. Soda and cell aging:
Associations between sugar-sweetened beverage consumption and leukocyte
telomere length in healthy adults from the national health and nutrition
examination surveys. American Journal of Public Health. 2014. doi: 10.2105/AJPH.2014.302151
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