Integritus Prime

When we welcome relatives and friends into our home, it is traditional to offer them sweet drinks (hot or cold) together with snacks. In some cultures, the beverage of choice is sweet tea made with sugar and milk, or cordials or fruit juices with added sugar. Years later, traditions changed and there was easy availability of ready made beverages, such as colas, sugar-loaded fruit drinks and pre-made chocolate drinks that came in bottles and cartons. These were easy to store, chill and serve. Then came sports drinks which claimed to be isotonic but contained lots of sugar and chemicals. Traditions in many places also encourage serving of alcohol in increasing quantities to show hospitality or make a statement of affluence.

Apart from supplying empty calories, these beverages have other side effects such as:

• Alcohol addiction or tolerance – needing larger amounts to feel the same effect;
• Iron absorption is inhibited if we drink black or green tea with meals;
• Dairy milk in teas and coffees can increase saturated fat intake in addition to what is consumed in meals and snacks. Dairy products are associated with an increased risk of heart disease, type 2 diabetes and Alzheimer’s;
• Too much caffeine can cause palpitations, dizziness, dehydration, insomnia, anxiety, restlessness and more;
• Sugar addiction may lead to increasing weight, higher risk of lifestyle diseases and other health issues.

With changing lifestyles leading to more sedentary work, combined with the high intake of calories from sugar and alcohol due to tradition, more harm has resulted to human wellness. There are also the added risks of studying in tertiary institutions, paying student loans, high-stress jobs, driving after consuming alcohol, eating on the run, peer pressure from friends and colleagues, and other stressors that contribute to unhealthy drinking habits.  Thus the emergence of lifestyle diseases is no surprise in adults as young as 20 to 30 years old.

Seven ways to shift tradition into more healthy alternatives are:

1. Drink fresh, clean or filtered water most of the time;
2. Use fresh coconut water as an option – it is very hydrating;
3. Make freshly squeezed fruit juices or eat the whole fruit, which provides more fiber and may satisfy your thirst better;
4. Some fresh or powdered cinnamon, cardamom, nutmeg and cloves (chai spices) can be used instead of black or green tea or coffee to avoid caffeine;
5. Use fresh (caffeine–free) herbs, such as lemon grass, lemon leaf, mint, ginger, and/or turmeric to make hot and iced teas;
6. Herbal tea bags without caffeine are also available at most supermarkets, just be aware of pesticides and preservatives and try to buy organic where possible;
7. If you must have caffeine, drink weak tea or coffee without milk or sugar in between meals.

One good way to break the tradition of drinking sweet beverages is to start taking notice of what you are drinking at working lunches, at home and while visiting relatives and friends. Also assess your risk of lifestyle diseases (age, gender, weight, stress level), your family history of diabetes, heart disease and high blood pressure, and revisit or initiate some thinking about your own commitment to being healthy.  

Some more tips: When visiting friends and relatives, say up front that you’ll have water and no tea or coffee. If you must negotiate then tell them weak tea with no sugar or milk. You may be educating them as well to a healthier choice of drinks. Take a healthy drink for them such as coconut water when visiting. Keep alcohol to a minimum if you can or avoid altogether when there’s a risk of peer pressure.

To live a happy and productive life we must feel well, and remember that our health is our responsibility. Health workers mostly look after sick people, but to stay well is a personal commitment.

Share with us your healthy beverage choices. Together we may help someone else live healthier and longer.