Can Carbonated Sodas Hurt Your Health?

Q. I drink several cups of my own carbonated beverage throughout the day, which I make from carbonated water, fresh-squeezed lime juice, pomegranate juice, and grated ginger. But a friend told me that drinking lots of carbonated water leaches calcium from my bones and will cause osteoporosis. I've also heard carbonated drinks could be bad for my heart. Is this true? -- Anonymous

A. Your friend probably remembers studies that found people who drank carbonated sodas excreted more calcium in their urine and were more prone to fractures related to osteoporosis than people who drank other things. But the culprit wasn't the bubbles; it was the phosphoric acid in colas.

Carbonated sodas have been linked to obesity and diabetes, too, but again, it's not the fizz that's at fault; it's the sugar. Similarly, drinking a daily can of soda is associated with heart disease, but the bubbles get a pass even on this one. People who linger in the soda aisle may spend too much time in the snack aisle as well. So your homemade carbonated drink is largely benign, with one caution: The citric acid in it can erode the enamel on your teeth. Use a straw, and enjoy.

Q. I crave sweets. I get the same kind of longing for them as I did for cigarettes when I stopped smoking. Is there a physical reason for this? -- Susanne, Sacramento, CA

A. Some people call themselves sugar addicts, with good reason: Sugar seems to tickle the pleasure centers of the brain just the way narcotics do, though sugar is not addictive in exactly the same way. Lab rats who get a kick from cocaine, morphine, and nicotine get that same high when they nibble sugar. And the meds that quash narcotic cravings also knock out the need for a sugar fix.

There's also a biologic answer for your need for sweets: Since the body requires sugar as fuel, we may all be hardwired to crave it -- a tendency that's exacerbated when you're tired, stressed, or overly hungry or when your blood sugar is low.

You don't have to be ruled by your need for a fix. Try these tips:

• Eat regularly, and eat enough. Skipping meals or starving yourself can send you on a manic hunt for cookies because you crave the quick energy sugar brings.
• Munch on complex carbohydrates. Fruit, veggies, and whole grains contain sugar too, but it's absorbed slowly and steadily, so you don't get a "sugar crash." Refined carbs (the sweets you love) cause a rapid rise in blood sugar that gives way to an equally rapid plunge. That sends a "more, more, more" message to your brain.
• Reduce stress. Yes, that's a tall order. But even this can help: A few times a day, focus on taking some slow, deep breaths. That's no-frills meditation and has been shown to reduce anxiety and stress.
• Chew sugar-free mint gum. Studies show that chewing gum can help stifle cravings and that the scent of peppermint helps boost energy.

Q. I work in a busy radiology breast-imaging center. My coworkers and I all seem to be gaining weight as we age. Our jobs have become less physical, and we always seem to be nibbling. How can we lose some of the pounds we've put on and become more conscious of our eating habits without feeling deprived? -- Joan C, via e-mail

A. Your solution is right there in your letter: Form your own support group. People who diet together lose more weight than people who go it alone. One reason: less stress. In one study, women dieters who attended a weekly support group had lower levels of the stress hormone cortisol -- which can mess with your waist -- than solo dieters did. In another study, big losers who never stopped going to bimonthly support meetings kept more than 30 pounds off for more than a year, while those who didn't attend gained half of it back. Make a pact with your coworkers to follow a diet (you can choose your own), meet weekly to talk about how you're doing, and plan healthful snacks to take to the office. On morning and afternoon breaks and at lunchtime, take walks together. There's strength in numbers; use it.