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Wellness Wisdom Weekly - Your Guide to Living Well After 50
Wellness Wisdom Weekly - Your Guide to Living Well After 50
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Of all the culprits in the American beverage landscape, soda pop stands out as one of the most problematic. Sweet, nostalgic, and often tied to childhood memories, soda has become a staple in the Standard American Diet (SAD)—but it's one we need to reconsider if we want to age with strength, clarity, and energy.
Welcome to Issue 19 of Wellness Wisdom!
💧What’s Really in Your Glass? Rethinking Soda Pop and the Beverages We Drink
💧What’s Really in Your Glass? Rethinking Soda Pop and the Beverages We Drink
Introduction
Ingredient #1: High Fructose Corn Syrup (HFCS)
Ingredient #2: Excessive Sugar Content
Ingredient #3: Flavorings, Additives, and Preservatives
Ingredient #4: Caffeine
Ingredient #5: Artificial Sweeteners
Soda and the Bigger Picture: It’s Not Just About Weight
Healthier Beverage Swaps That Work
Final Thoughts: Progress, Not Perfection
Let’s Reclaim Our Health, Together
At West Egg Living, we talk a lot about what goes on your plate—but what about what’s in your glass? It turns out, some of the most damaging health habits don’t come from solid foods, but from the sugary, bubbly, often-colored liquids we sip without much thought.
Of all the culprits in the American beverage landscape, soda pop stands out as one of the most problematic. Sweet, nostalgic, and often tied to childhood memories, soda has become a staple in the Standard American Diet (SAD)—but it's one we need to reconsider if we want to age with strength, clarity, and energy.
Let’s take a closer look at what makes soda such a hazard, and more importantly, what we can do to make better choices for our health.
Topping the list of problematic ingredients in soda is high fructose corn syrup. Not only is it the most concentrated form of added sugar, but it also delivers a uniquely damaging metabolic blow.
HFCS is composed of two simple sugars: glucose and fructose. While glucose is the body’s primary energy source and is easily used by every cell, fructose is processed differently—it must first be converted by the liver before it can be used. This extra step burdens the liver and can lead to non-alcoholic fatty liver disease when consumed in excess.
HFCS is also strongly linked to:
Increased insulin resistance
Higher risk of Type 2 diabetes
Abdominal fat accumulation
Elevated triglycerides
Fructose doesn’t signal satiety the way glucose does, meaning your brain doesn’t “register” the calories in the same way. You end up drinking more without feeling full, leading to overconsumption and weight gain.
In many countries, HFCS is banned or heavily restricted. But in the U.S., it’s everywhere—from soda pop to ketchup to bread.
If there’s one ingredient worth eliminating from your diet, this is it.
Even if a soda doesn’t contain HFCS, it still carries an alarmingly high sugar load. A standard 12-ounce can of soda contains about 39 grams of sugar—nearly 80% of the daily recommended limit for adults.
Now consider this:
Most people drink more than one can in a sitting
Sugar also hides in other beverages (coffee drinks, smoothies)
It’s in processed foods, condiments, sauces, and snacks
Sugar is a well-established contributor to:
Obesity
Heart disease
Diabetes
Inflammation
Accelerated aging
There’s simply no getting around it: regularly drinking sugar-laden soda shortens your healthspan. It also interferes with your energy, focus, and mood regulation—things we all need more of as we age.
And yes, while some might argue that cane sugar (as found in “Mexican Coke”) is marginally better than HFCS, the difference is minor.
Swapping one sugar for another doesn't undo the damage of excess consumption.
Soda isn’t just water and sugar. It’s a chemical soup of synthetic flavorings, colorings, and stabilizers, most of which are there to enhance shelf life and taste—not your health.
Common soda additives include:
Caramel color (linked to potential carcinogens)
Sodium benzoate (a preservative that may react with vitamin C to form benzene)
Phosphoric acid (can weaken bones over time)
Many of these additives must be filtered and excreted by the liver and kidneys. This ongoing detox burden can be especially problematic as we age—when our organ efficiency naturally declines.
Some chronic soda drinkers even report kidney stones, digestive issues, or skin problems. And if you know someone with only one kidney, you’ve likely heard their doctor has advised against drinking dark-colored colas due to the strain they cause.
Bottom line: the body has enough work to do already. Let’s not overload it with artificial extras.
Caffeine is one of the few ingredients in soda that people actively seek out—but it's also a double-edged sword.
On the positive side, caffeine can increase alertness and improve mood in moderate doses. But it also:
Disrupts sleep
Elevates blood pressure
Can become addictive
Leads to energy crashes
What makes caffeine in soda more problematic than caffeine in coffee or tea is that it’s combined with sugar. The result? A sharp energy spike followed by a debilitating crash—usually followed by a craving for more caffeine and sugar.
This rollercoaster leads to dependence, fatigue, and irritability. And unlike a morning cup of black coffee, which offers antioxidants and no sugar, soda delivers no real upside beyond temporary stimulation.
If you’re already drinking caffeine through tea or coffee, there’s rarely a health-based justification for adding caffeinated soda to your routine.
Some people try to “cheat the system” by switching to diet soda—figuring that by avoiding sugar, they’re making a healthier choice. In a way, they are. But artificial sweeteners like aspartame, sucralose (Splenda), saccharin, and acesulfame potassium are not without controversy.
Here’s what we know:
They’re generally considered safe in moderation by most health authorities
They don’t raise blood sugar the way real sugar does
They can still affect gut bacteria, possibly in negative ways
They may maintain or even worsen sugar cravings
So are diet sodas better than regular ones? In the short term, yes. Especially for those trying to wean off sugar, a diet option can be a helpful stepping stone. But that doesn’t make them health drinks. They’re still best treated as an occasional treat, not a daily habit.
Real progress in health happens through smart transitions, not cold-turkey extremes. If the first step for you is choosing Diet Coke over regular, that’s a win.
But keep moving toward water, herbal teas, or sparkling water without added chemicals.
When people think about the risks of soda, weight gain is usually the first concern. But the truth is, soda affects far more than your waistline.
Sugar and chemical additives disrupt:
Hormone function
Immune health
Brain chemistry
Joint health
Cardiovascular function
For older adults, these effects can be more pronounced and more dangerous. Many chronic conditions—like arthritis, heart disease, and cognitive decline—are fueled by the very inflammation and metabolic dysfunction that soda contributes to.
Cutting back on soda isn’t about vanity or even just weight—it’s about reducing your risk of disease, living longer, and maintaining vitality.
You don’t have to give up enjoyment to give up soda. Here are some delicious, satisfying, and health-supportive alternatives:
Sparkling water with citrus: Add lemon, lime, or orange slices to chilled bubbly water
Iced herbal teas: Hibiscus, peppermint, or ginger teas are naturally sweet and refreshing
Kombucha: Fermented, lightly fizzy, and packed with probiotics
Fruit-infused water: Drop berries, cucumber, or mint into a pitcher of water overnight
Green tea: Offers gentle caffeine and antioxidants without a sugar spike
Cold brew coffee: Smooth, low-acid, and easy to drink black or with a splash of milk
Homemade soda alternatives: Mix seltzer with a splash of 100% fruit juice
The key is to replace the soda habit with something equally satisfying—not to feel deprived.
Hydration can be delicious and exciting with the right ingredients.
At West Egg Living, we believe in gradual upgrades, not guilt trips. Soda pop is deeply ingrained in American culture—from childhood birthday parties to fast food meals. Breaking that habit takes awareness, support, and better options.
If you’re still drinking soda daily, start by:
Swapping out one soda a day for sparkling water
Experimenting with unsweetened tea blends
Reading ingredient labels more carefully
Keeping healthy beverages visible and accessible
Small changes can lead to big transformations. You don’t have to be perfect—you just have to be moving in the right direction.
Because in the end, what we sip matters. Our bodies, brains, and hearts will thank us for every can of soda we choose not to drink.
Stay energized, stay smart, and stay hydrated.
Thank you for being part of the West Egg Living community. If this message resonates with you, share it with someone who needs a nudge toward clarity, energy, and wellness.
Stay strong. Stay mindful. And remember:
👉 Better choices,
👉 Better health,
👉 Better life.
The West Egg Wellness 50+ Team
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Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!