Alkaline Waters: Are They Worth the Hype?

Summer and its warm weather are upon us and with the increase in temperature it’s important to stay hydrated. If you’ve gone down a drink aisle recently, you might have noticed some pricier alkaline waters on store shelves. What is it exactly that makes these waters more “elite” than other bottled varieties?

Simply put, alkaline water has a higher pH compared to tap or pure water, which falls around a pH of 7. Manufacturers claim that drinking water at a higher pH (8-10) can correct the acidity of our blood, resulting in an abundance of health benefits ranging from improved nutrition metabolization to decreased risk of cancer. They claim that the standard American diet—high in meat, refined grains and dairy—is acid-forming and when the body is in an acidic state, it is more susceptible to chronic disease.

While this claim may have some truth to it, there isn’t enough scientific evidence to support the grandiose health claims of alkaline water just yet. In fact, there has been only one major study that explores its health benefits and the results demonstrated that it may be therapeutic for those suffering from acid reflux disease due to its naturally higher levels of bicarbonate--much like Alka-Seltzer. In other words, drinking water with a higher pH isn’t going to directly increase the pH of your blood.

Bottom Line: Before spending your hard-earned dollars on pricy alkaline waters, look at your diet to determine if there’s anything you can do to naturally improve its acid-base balance, such as eating more whole vegetables and fruits, decreasing meat consumption or increasing physical activity. Our bodies already do a great job at regulating our pH levels, so let them do their job while you focus on meeting your other wellness goals. 

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Spice Up Your Life

As the weather gets cooler, you may want to add a little heat to your cooking. Spices are often used in meal preparation to improve or enhance the taste of food; however, spices may contribute more to your meal than flavor. Research has demonstrated many beneficial effects of spices and their bioactive ingredients; these ingredients have shown beneficial roles in obesity, various cancers and cardiovascular conditions. While the data suggests a profound influence on morbidities and mortality in humans, there has been a lack of evidence relating to consumption of spicy food and total disease specific mortality until recently.

Research published in The BMJ (formerly British Medical Journal) found that eating spicy food might contribute to a longer life. The study followed a population of about 500,000 men and women over a period of four years. The participants were asked how often they ate spicy foods in the past month: never or almost never, only occasionally, one or two days a week, three to five days a week, or six or seven days a week. Those who selected the last three categories were further asked to identify the main sources of spices used; multiple choice identified fresh chili pepper, dried chili pepper, chili sauce, chili oil, other or don’t know. Researchers looked at mortality rates related to the frequency of the consumption of spicy food. The participants who ate spicy foods six to seven days a week showed a 14 percent relative risk reduction in mortality compared to those that only ate spicy foods less than once a week.

The study did not specify how the spices were consumed or prepared; however, researchers did note a more positive association between fresh spices versus dried spices in terms of healthier outcomes. More research is needed to support the claim that spices may promote a longer life, but given the plethora of health benefits attributed to spices thus far, you may want to add a bit of heat to your next dish! 

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Get a Food Prescription

What if doctors could prescribe food as medicine instead of pharmaceutical drugs? Should we be stocking our fridge and pantry before stocking the medicine cabinet? Believe it or not, research suggests that certain foods and nutrients can double as medicine. A small but growing percentage of doctors are prescribing a healthier lifestyle, starting with food, in lieu of medications to prevent and treat some chronic diseases.

Oats

Studies show that oats, specifically the soluble fiber in oats, have cholesterol-lowering properties. A review published in The Nutrition Reviews Journal investigated whether recent studies support previous conclusions made by the Food and Drug Administration in 1997 that soluble fiber from oats lowers cholesterol and prevents heart disease. The results of the analysis showed that studies conducted in the last thirteen years support the claim that the soluble fiber found in oats may lower LDL (bad) cholesterol levels by 5 to 10 percent.

Turmeric

Many studies show that the golden yellow spice, turmeric, may help treat anti-inflammatory diseases such as arthritis. A study published in Alternative Therapies in Health and Medicine was conducted to test the level of pain relief in forty-two osteoarthritis patients. Turmeric capsules were administered three times a day to those with chronic pain. Results showed that the anti-inflammatory properties in turmeric were clinically relevant in improving joint pain in patients with chronic osteoarthritis. The pain relieving benefits of turmeric are considered mild to moderate; further research is needed to confirm these findings.

Hibiscus Tea

A study from the Nigerian Journal of Physiological Sciences found that hibiscus tea may help lower blood pressure. The anthocyanins in the hibiscus flower are thought to be responsible for the blood pressure lowering abilities of hibiscus tea. Anthocyanins are members of the flavonoid group of phytochemicals.

Bottom Line: Although these individual foods possess specific nutrients that are medicinal, they are not as beneficial when eaten alone. Nutrients work together in the body to provide health benefits, thus it is important to include these foods in balanced daily eating patterns. Always remember to consult a doctor before changing any medications or starting a new regimen

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The Science of Being "Hangry"

Do you ever wonder why you become grumpy when you are hungry? Enter the newfound term hangry. Hangry, a combination of the words hungry and angry, is defined as a state of anger caused by lack of food; hunger causing a negative change in emotional state. This term is often used in jest, but there is actually science behind why some people become angry and aggressive when they are hungry.

A study published in the Proceedings of the National Academy of Sciences of the United States of America sought to determine the scientific reason we become hangry. The study participants included 107 couples. The couples were required to check their blood glucose levels twice a day at times when blood sugar is typically low: once in the morning and once before bed in the evening. The participants’ aggression during these times of low blood sugar was measured for 21 days.

Results of the study demonstrated that low glucose levels predicted higher aggressive impulses. This may be because self-control requires energy, which is depleted when your blood sugar is low. 

Additionally, when your blood glucose levels drop to a certain threshold, your body will begin to synthesize and release hormones to increase the amount of glucose in your blood. These hormones include growth hormone, glucagon, epinephrine and cortisol. The latter two hormones are stress hormones. The release of these hormones may lead to impulsive behavior when blood sugar dips.

To avoid becoming hangry, it is important to eat something before you become too hungry and your blood sugar gets too low. Refined carbohydrates, such as sugar and chips, can result in a steep blood sugar spike that leads to a dramatic crash, making you more hangry than before. It is important to eat meals and snacks made with whole foods that are rich in nutrients such as fiber and protein. Foods high in fiber and protein help you stay satisfied for longer periods of time and prevent the blood sugar rollercoaster.

Bottom Line: Do not wait too long in between meals to eat; try to consume a balanced meal or snack every four hours. Plan to bring healthy snack and lunch options to school or work, such as hummus and carrots, Greek yogurt, nuts, apples, edamame or a whole-wheat turkey wrap.

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