Soda is the most popular carbonated beverage enjoyed worldwide for its fizzy sweetness and instant refreshment. But while an occasional soda may not do much harm, drinking it every day can have profound effects on your body. From blood sugar spikes to long-term organ damage, here's a closer look at what happens when soda becomes a daily habit and why it's worse than you think. The moment soda comes into contact with the tongue, your body reacts dramatically. Within 10 to 15 minutes, the sugar is absorbed by the intestines, resulting in a quick boost in blood sugar levels. A single can contains about 10 teaspoons of sugar, more for females and close to the suggested daily amount for a male, according to the American Heart Association.

The infographic detailing the breakdown, created by The Renegade Pharmacist, a popular one to view across the internet, suggests that it outlines the ill effects of the soda on our health within under 60 minutes after consumption. Designed based on the research of a health writer by the name Wade Meredith, the infographic details several ill effects associated with drinking Coke. Within ten minutes of the consumption of the Coke, ten teaspoons of sugar hit your body. Normally, such sweetness would trigger vomiting response, but the phosphoric acid in the soda suppresses it. The Domino Effect of Soda on Your Organs

At 20 minutes, your body will release insulin because of sugar overload and the liver begins to convert the excess into fat.

By 40 minutes, the caffeine in the soda has been absorbed and begins to take effect, causing dilation of pupils, increased blood pressure, and another sugar release into the bloodstream.

At 45 minutes, dopamine production increases, stimulating pleasure centers in the brain just like addictive substances.

And 60 minutes later, the diuretic effect has begun, resulting in fluid loss, including essential nutrients such as calcium, magnesium, and zinc, which are important for bone health.

This sugar rush cycle, followed by a crash, makes you feel drowsy, cranky, and craves more sugar, creating an unending vicious loop that will put you in harm's way long-term.

What Does Soda Do to Your Body?

Stomach

Regular soda consumption is linked to weight gain and obesity. A 2021 study published in Preventing Chronic Disease found that 63% of U.S. adults consume soda daily, which has been strongly associated with excessive calorie intake. Unlike solid food, soda doesn’t provide satiety, meaning you’re likely to consume more calories without realizing it. Additionally, high sugar intake leads to insulin resistance, increasing the risk of type 2 diabetes.

Soda is acidic and can irritate the stomach lining, especially in people who have acid reflux or other gastrointestinal issues. The carbonation in soda causes bloating, gas, and discomfort, while excess sugar disrupts gut microbiota, which can lead to digestive problems and inflammation.

Heart

Daily soda consumption heightens the possibility of heart diseases by a number of folds. A study at the Journal of the American Heart Association revealed that there is a chance of 98% higher and 53% higher likelihood that adults who tend to drink much soda have less HDL in their blood streams and high levels of triglycerides, thus increasing the occurrence of artery blockage plaques, which has a high danger of heart attacks and stroke.

High fructose levels in soda also contribute to increasing abdominal fat, thus raising cardiovascular disease risks. When sugar cannot be used as energy, the liver converts it into fat, which piles up around organs and contributes to metabolic syndrome.

Brain

Soda impacts brain chemistry in ways that make it very addictive. One study published in the *British Journal of Sports Medicine* found that sugar had a similar effect on the brain as addictive drugs. The swift release of dopamine after soda is consumed makes it hard to cut back because the brain begins associating soda with pleasure and reward. Over time, this results in increased cravings and excessive consumption, much like substance addiction.

Additionally, soda dries up the body because of its diuretic properties, which cause electrolyte imbalances leading to digestion and overall health problems.

Also Read: Your Daily Can Of Soda May Increase Your Risk Of A Heart Stroke

Oral Health

Soda is acidic and sugary, which does not help much with dental health. A 2022 study published in *Biomimetics* has associated frequent soda consumption with tooth decay, enamel erosion, and even tooth loss. Sugar in soda combines with oral bacteria to produce lactic acid, which dissolves the enamel of the teeth. Soda also suppresses saliva production, which is needed to neutralize acids and protect the teeth.

Gum health also suffers because sugar and acid encourages inflammation, which leads to gum disease. Gum disease, left untreated, can lead to receding gums, infections, and eventual loss of teeth.

Kidneys and Liver

Soda has been linked to increased risks for kidney disease as well as non-alcoholic fatty liver disease (NAFLD). The high phosphorus levels in soda place extra strain on the kidneys over time. These can lead to kidney stones and chronic kidney disease.

The liver has to metabolize sugar, which is overworked by excessive soda consumption. Non-stop conversion of sugar into fat causes liver fat, and a high risk for NAFLD increases the likelihood of cirrhosis or even liver failure.

What Are the Healthier Alternatives?

You don't need soda; replacing it with a healthy drink is an excellent decision to make in terms of well-being. The alternatives are as follows:

• Infused water: Add fruit or herbs for a natural flavored drink.
• Flavored or unflavored seltzer: Provides the fizz without the sugar.
• Kombucha: Is a fermented, probiotic- rich tea beverage that supports great gut health, and sparkling teas are refreshing yet full of antioxidant power.
• No-alcohol Sparkling wine : Great idea for special celebration without the burden of sugar loads.

Drinking soda every day may seem insignificant, but those long-term damages to your body can be more severe.

From metabolic disorders to heart disease, digestive issues, and tooth decay, soda's impact goes far beyond empty calories. Reducing or eliminating soda from your diet can help protect your body, improve overall health, and reduce the risk of chronic disease. If you're looking for an alternative, opt for refreshing, natural beverages that hydrate and nourish rather than harm. Your body will thank you for it.

Prevalence of Self-Reported Intake of Sugar-Sweetened Beverages Among US Adults in 50 States and the District of Columbia, 2010 and 2015. Prev Chronic Dis. 2021

Sugar addiction: is it real? A narrative review. British Journal of Sports Medicine 2018

Get the Facts: Sugar-Sweetened Beverages and Consumption. CDC

Impact of Highly Acidic Beverages on the Surface Hardness and Weight Loss of Human Teeth. Biomimetics (Basel). 2022

What does it actually take to eat your way into old age with your health intact. According to cardiologist and longevity researcher Eric Topol, it has far less to do with rare genes and far more to do with everyday food choices made consistently over decades.

Topol, author of Super Agers: An Evidence-Based Approach to Longevity, has spent years studying people who live well into their 80s, 90s and even past 100 without developing major chronic illnesses such as heart disease, cancer or neurodegenerative disorders. In an interview with The Washington Post, he explained that his research at the Scripps Research Translational Institute followed more than 1,400 adults aged between 80 and 105 who had avoided these conditions altogether. Genetics, surprisingly, played only a minimal role. Lifestyle, especially diet, did the heavy lifting.

Why genes matter less than daily habits

For Topol, eating for longevity means sticking closely to an anti-inflammatory, Mediterranean-style diet. His plate is built around vegetables, fruits, legumes, nuts, seeds, olive oil and fish, with poultry appearing occasionally. Red meat, however, has been absent from his diet for roughly 45 years. That decision began as a family choice and was reinforced by early evidence linking red meat consumption to cancer risk, particularly relevant given his family history of colon cancer.

The consistency of this approach matters. The Mediterranean diet remains one of the most studied eating patterns in the world, with strong evidence linking it to lower inflammation and reduced risk of chronic disease.

Read: 7 Science-Backed Tips For Healthy Aging, According To Cardiologist

A predictable, protein-rich breakfast

Topol’s days begin early, around 5 am, and breakfast is almost ritualistic. A large bowl of non-fat Greek yogurt forms the base, topped with blueberries, strawberries or both, and finished with a small amount of low-sugar granola. It is simple, repeatable and something he genuinely looks forward to, which he believes matters more than novelty when it comes to sustaining healthy habits.

Nuts for lunch and hydration as a strategy

Lunch is deliberately light. Instead of a full meal, Topol relies on a homemade mix of walnuts, almonds and peanuts. It is filling, nutrient-dense and easy to fit into a busy workday. When lunch becomes social, he gravitates toward salads, occasionally adding crackers or pretzels.

Nuts are his favorite food, even though a history of kidney stones forced him to be mindful of hydration due to their oxalate content. His solution is aggressive fluid intake, especially fizzy water, which allows him to continue eating these foods without triggering problems.

The big salad that anchors dinner

Dinner is the most substantial meal of the day. A large salad made with lettuce and arugula is layered with carrots, tomatoes and avocado. Several times a week, baked salmon or another fish is added on top. The dressing is minimal, just olive oil and balsamic vinegar. Sometimes he adds crumbled blue cheese, Gorgonzola or seasonal corn for variety.

The meal is quick to prepare, deeply satisfying and so central to his routine that skipping it leaves him feeling noticeably off.

Calories, fasting and mindful indulgences

Topol generally eats around 1,500 to 1,600 calories a day and avoids eating late at night, aiming for a roughly 12-hour overnight fast. If hunger strikes early in the evening, he keeps it simple with dried fruit, a few nuts or an occasional low-calorie cookie.

There are foods he avoids keeping at home altogether. Tortilla chips test his willpower, and most commercial ice creams are too heavily processed for his comfort.

What he tells patients about eating better

In his clinic, Topol begins diet conversations by asking patients exactly what they eat across the day. Many are unaware of how much sugar, alcohol or excess protein they consume, often assuming these habits are normal. His advice is steady and evidence-based. Eat mostly whole foods, prioritize plants and fish, hydrate well, limit ultra-processed products and pay attention not just to what you eat, but when you eat it.

It is widely accepted that what we eat shapes how we age, but new research suggests sugar may be one of the strongest drivers of faster ageing at the cellular level.

Using an advanced method known as the “epigenetic clock,” researchers uncovered a clear link between added sugar intake and the speed at which cells begin to show signs of ageing. The findings point to sugar as a key factor in biological ageing, even among people who otherwise eat well.

What Is The Epigenetic Clock?

The “epigenetic clock” is not a futuristic idea. It is a scientific tool that examines chemical changes in DNA to estimate biological age, which reflects the condition of cells rather than the number of years a person has lived.

For this study, scientists followed 342 women in midlife. They analysed dietary patterns and measured biological age using DNA samples collected from saliva, allowing them to compare what participants ate with how quickly their cells appeared to age.

Can Sugar Speed Up Cellular Aging?

The results showed a consistent pattern. Every gram of added sugar consumed was linked to a measurable increase in biological ageing. This effect appeared even in participants who followed generally healthy diets, suggesting sugar has an independent impact on cellular health. In contrast, diets lower in added sugar and richer in nutrients were associated with slower ageing at the cellular level.

Sugar And Longevity

Researchers observed that participants who consumed fewer added sugars tended to have a younger biological age. The strongest protective effects were seen in those whose diets focused on whole foods, fibre, and essential vitamins and minerals. These findings suggest that small dietary changes could influence long-term health and longevity.

Cutting Back On This One Food Could Help You Live Longer

• Cut the sugar, turn back time: Reducing added sugar intake by just 10 grams a day, roughly the amount found in a typical granola bar, was linked to a potential reversal of biological ageing by up to 2.4 months.
• Nutrient-rich diets for the win: Diets high in vitamins A, C, and E, along with magnesium and fibre, were strongly associated with a younger biological age.
• Mediterranean magic: Mediterranean-style diets, known for their anti-inflammatory and antioxidant properties, showed the strongest link to slower cellular ageing.

Excess Sugar Harms Cellular Health

High sugar intake contributes to chronic inflammation, oxidative stress, and damage to DNA, all of which place strain on the body’s cells. While the occasional sweet treat is unlikely to cause harm, regularly consuming large amounts of sugar can gradually interfere with the body’s natural repair systems.

Over time, this damage may accelerate ageing and increase the risk of chronic disease.

Simple Sugar Swaps To Try

Cutting back on added sugar does not mean giving up flavour. Simple changes can make a difference:

• Instead of candy: Choose dark chocolate with at least 70 per cent cacao, which offers antioxidants alongside sweetness.
• For a sweet breakfast: Opt for oatmeal topped with fresh berries or a protein-rich smoothie rather than highly sweetened cereals.
• Happy drinking: Replace sugary soft drinks or energy drinks with sparkling water or lower-sugar soda alternatives.

This research reinforces the idea that everyday food choices have a direct impact on cellular health. By prioritising whole foods and reducing added sugars, people may not only support better overall health but also slow the biological ageing process itself.

Small, consistent changes to diet could help protect cells over time and support a longer, healthier life.

Folklore has long suggested that a hot toddy, the warm alcoholic drink made with hot water, lemon juice, honey, and spirits such as whiskey, rum, or brandy, can ease a sore throat or help clear congestion caused by a winter cold. Many people swear by it. But what exactly is a hot toddy, and how does it work when you are dealing with cold and congestion?

What Is A Hot Toddy?

Hot toddy is a popular winter drink, especially during colder months. It is a traditional mix of whiskey or rum, hot water, honey, lemon, and warming spices like cinnamon or cloves. The drink helps warm the body, offers comfort in chilly weather, and may support the body during seasonal illnesses such as colds and flu.

Each ingredient plays a role. Honey is known for its natural antibacterial properties, while lemon provides vitamin C to support immune health. Alcohol acts as a mild vasodilator, which helps improve blood flow, and spices aid digestion while easing congestion. Together, these elements make hot toddy a soothing, natural option for winter discomfort.

That said, moderation is key. One serving, or at most two, especially in the evening, may help with sleep, stress, congestion, sore throat, and general discomfort. Below are some potential health benefits of drinking a hot toddy during winter.

Hot Toddy Health Benefits

1. Soothes Sore Throat and Cough

A hot toddy can feel deeply comforting when your throat is irritated during winter. The heat from the water, combined with honey, helps coat the throat and calm inflamed tissues. This can ease irritation caused by dry air or colds. Honey’s antibacterial qualities support healing, while lemon adds vitamin C to help the immune system. A small amount of whiskey or rum may further relax throat muscles, making coughing and swallowing less uncomfortable.

2. Boosts Immunity During Winter

Winter often brings frequent infections, but a hot toddy may help strengthen the body’s natural defences. Vitamin C from lemon supports white blood cells that fight viruses common in colder months. Honey provides antioxidants and enzymes that assist overall immunity. The warmth of the drink increases circulation, helping immune cells move efficiently through the body. Spices such as cinnamon or ginger offer anti-inflammatory benefits that may reduce the risk of infection. Having this drink before bedtime can support the body during seasonal changes.

3. Relieves Congestion and Clears Sinuses

Blocked noses are a common winter complaint, often caused by cold air outside and dry heating indoors. The steam from a hot toddy can help loosen mucus in the sinuses and nasal passages. Lemon’s acidity may help break down phlegm, while alcohol slightly widens blood vessels, which can ease congestion. Slowly inhaling the vapour can help open airways and make breathing more comfortable.

4. Warms You Inside Out

Few things fight winter chills better than a warm drink. Hot toddy raises your core temperature, helping warmth spread through the body. Alcohol encourages better circulation, especially to hands and feet that often feel cold. Ingredients like ginger or cloves add a warming effect by gently increasing metabolic heat.

5. Relaxation and Better Sleep

Winter stress, shorter days, and busy schedules can interfere with sleep. A hot toddy in moderation may help the body relax. Alcohol has a calming effect that can slow mental activity and ease restlessness. Honey may help stabilise blood sugar levels overnight, reducing sleep interruptions. The warmth of the drink also signals the body to wind down and prepare for rest.

Can A Hot Toddy Help With A Cold?

There is no cure for the common cold. Most people manage symptoms through home remedies and over-the-counter medicines. Honey is known for its anti-inflammatory effects, and lemon contains antioxidants that support health. However, no scientific studies have directly proven that hot toddies treat colds.

That said, according to Medical News Today, many people believe that a hot toddy can help ease common cold symptoms, including:

• runny nose
• sore throat
• sneezing
• fever
• body aches
• headache
• fatigue
• cough

While it may not cure a cold, a hot toddy can offer comfort and temporary relief during the winter months when used responsibly.