Why and How to Quit Soda

Or pop, or Coke, or whatever you call it where you live, it can only mean good things for your health if you can get off it.  However, quitting soda, like so many other things, is easier said than done.  Perhaps if you had the “why” prior to having the “how” it might motivate you more to break your soda habit, so let’s try that route and give you the “whys” first…

1. Soda is full of sugar and has no nutritional value at all. If you need a perfect example of “empty calories” soda is it.  In other words, it has no essential vitamins or minerals.  A 12 ounce can has 140 calories and 40 grams of sugar, usually in the form of high fructose corn syrup.  Think of the calories this way, to burn off the calories from that single can of soda, you’ll have to walk almost 1.5 miles.  This unneeded sugar leads to unwanted weight gain and a spike in blood sugar which can lead to insulin resistance and type two diabetes.
2. Soda is full of caffeine which is a diuretic. So, while you might think you’re hydrating by drinking soda, you’re not.  And since many drink soda as a water replacement, dehydration can become a real issue, especially for those that drink it exclusively.  Soda also puts added stress on your kidneys as they must deal with that dehydration and filter out all the toxins from the soda.  Also, for those who drink soda into the evening, the caffeine can cause sleep disruptions.
3. Soda is horrible for your teeth as it’s as acidic as lemon juice. That acid, over time, will eat away the enamel of your teeth which leads to cavities and tooth decay.  Remember, once your tooth enamel is gone, it doesn’t come back.
4. Soda is full of phosphoric acid which as been shown to inhibit your body’s ability to absorb calcium. This can, over time, lead to bone thinning and osteoporosis.  It can also contribute to acid reflux.

To sum up: soda can contribute to obesity, type two diabetes, heart disease, kidney disease, tooth decay, acid reflux and osteoporosis.  Need any other reasons to quit soda?  Thought not.  Now, on to the question of how to quit soda…

1. Keep a soda diary to include how many and what type. Then, do the math.  Add up the calories, grams of sugar and other good stuff like caramel color, sodium benzoate, sodium citrate, etc.  Do this for a full week and then assess the damage.  You’ll be amazed and hopefully motivated to quit.  Oh yeah, google all those chemicals for added motivation.
2. Quit gradually, over time like we do for most addictions. If you drink multiple sodas per day, cut the number back for a week or two, until you’re down to one per day.  Start mixing your soda with water as well.  This introduces your body to the health benefits of being hydrated.
3. Avoid soda “triggers.” Most of us have a routine…we take a break at 10:00 and grab a snack and a soda, or when we have a slice of pizza, soda is the beverage of choice, or we can’t pass a vending machine without grabbing a soda.  As much as possible, avoid those situations or, at a minimum, be prepared for the urge that’s going to arrive at 10:00 every day and do something to combat it.
4. When you get the “urge,” drink a big glass of ice water or other soda substitute. This should fill your tummy and alleviate the urge to drink more, including soda.  If you miss soda’s carbonation, try fruit-infused seltzer water.  Other substitutes include raw kombucha, coconut water, pressed green juice, or unsweetened almond or cashew milk.
5. Try caffeine substitutes if you’re truly hooked on soda’s caffeine. Coffee (but not high calorie lattes) is a good low-calorie choice as is unsweetened iced tea.
6. Enlist friends/family to help. Use them to help you achieve your goal by attaching an electro-shock device to your ankle and then have them use it if you even look at a can of soda.  I jest, of course, but praise and condemnation can be powerful motivators.

You should now have the whys and hows to quit soda and be sufficiently motivated to succeed.  You’ll be amazed how much better you feel once you’ve kicked the habit.  I wish you the best of luck!