Avoiding Soft, Energy Drinks and Junk Food Critical for Human Health and Life

Abdul Rauf

Soft drinks, energy drinks, junk food and other such drinks and foods are products that are high in calories, sugar, fat, salt, or caffeine but low in nutrients, vitamins, minerals, or fibre. These products are often called “junk food” because they do not provide any health benefits and can harm the body in various ways. They can increase the risk of obesity, diabetes, heart disease, stroke, and some cancers. These chronic diseases are among the leading causes of death and disability in the world. They can also damage the teeth and cause tooth decay, cavities, and gum disease. The sugar and acid in these products erode the enamel of the teeth and create a favourable environment for bacteria to grow.

They can affect the brain and mood. These products can cause spikes and crashes in blood sugar levels, which can impair cognitive function, memory, attention, and mood. They can also interfere with the production and function of neurotransmitters, such as dopamine and serotonin, which regulate emotions, motivation, and reward. Furthermore, they can disrupt the digestive system and the gut microbiome. These products can cause inflammation, bloating, gas, diarrhoea, constipation, and irritable bowel syndrome. They can also alter the balance of bacteria in the gut, which can affect the immune system, metabolism, and mental health.

Therefore, it is significant to avoid the harmful effects of these products, and it is recommended to follow a healthy and balanced diet that includes a variety of whole foods, such as fruits, vegetables, grains, legumes, nuts, seeds, lean proteins, and healthy fats. These foods provide the body with the essential nutrients, vitamins, minerals, fibre, and antioxidants that it needs to function properly and prevent disease. It can improve heart health and lower blood pressure, cholesterol, and triglyceride levels. It can also prevent or reduce plaque buildup in the arteries, which can cause heart attacks and strokes. Furthermore, it can reduce the risk of cancer and other diseases. It can also enhance the immune system and help the body fight infections and inflammation. It can also support the detoxification and repair of the cells and tissues. Then, it can boost the brain and mood. It can provide the brain with the glucose and oxygen that it needs to function optimally. It can also modulate the neurotransmitters and hormones that affect mood, stress, anxiety, and depression.

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It can also promote the digestive health and the gut microbiome. It can provide the fibre and prebiotics that feed the beneficial bacteria in the gut, which can improve the digestion, absorption, and elimination of food. It can also produce short-chain fatty acids and other metabolites that have anti-inflammatory, anti-cancer, and neuroprotective effects. Following are some tips to make the transition from junk food to healthy food easier.

  • Plan ahead and prepare your meals and snacks in advance. This can help you avoid impulse buying and eating junk food when you are hungry or in a hurry. You can also use the Health Star Rating system or the nutrition labels to compare and choose healthier options when shopping.
  • Drink more water and limit or avoid sugary drinks, alcohol, and caffeine. Water can help you stay hydrated, flush out toxins, and suppress your appetite. Sugary drinks, alcohol, and caffeine can dehydrate you, increase your calorie intake, and affect your blood sugar and mood.
  • Eat more protein and healthy fats, and less refined carbohydrates and added sugars. Protein and healthy fats can help you feel full and satisfied for longer and prevent overeating. Refined carbohydrates and added sugars can spike your blood sugar and insulin levels and increase your hunger and cravings 12.
  • Eat more fruits and vegetables and less processed and fried foods. Fruits and vegetables can provide you with the vitamins, minerals, antioxidants, and phytochemicals that can protect your health and prevent disease. Processed and fried foods can contain harmful substances, such as trans fats, artificial additives, and acrylamide, that can damage your health.

Eat mindfully and enjoy your food. Eating mindfully means paying attention to your hunger and fullness cues, eating slowly and without distractions, and savouring the taste and texture of your food. This can help you eat less, digest better, and appreciate your food more. Apart from social and health regulations, some of the administrative and governmental measures are also critical to controlling soft and junk food usage in Pakistan. The federal government regulates Pakistan’s food imports, and the provincial governments regulate food safety standards. 

The Pakistan Standards and Quality Control Authority (PSQCA) is the national standardization body that develops and enforces standards for food and other products. Standards covering 47 products (among them edible oils, biscuits, and bottled water) are mandatory for human safety and public health reasons under the Compulsory Certification Mark License Scheme.

The Punjab Food Authority (PFA) is the provincial food regulatory body that monitors and controls the quality and hygiene of food items in Punjab. The PFA has banned the sale of soft drinks in educational institutions and hospitals and has also imposed restrictions on the sale of junk food, such as chips, candies, and chocolates, in schools.

The Sindh Food Authority (SFA) is the provincial food regulatory body that oversees and regulates the food industry in Sindh. The SFA has also banned the sale of carbonated drinks in schools and colleges and has launched a campaign to raise awareness about the harmful effects of junk food among students and parents.

The Khyber Pakhtunkhwa Food Safety and Halal Food Authority (KPFSHFA) is the provincial food regulatory body that ensures the safety and quality of food items in Khyber Pakhtunkhwa. The KPFSHFA has also prohibited the sale of soft drinks and junk food in educational institutions and has conducted raids and inspections to check the compliance of food outlets. The Balochistan Food Authority (BFA) is the provincial food regulatory body that regulates and monitors the food sector in Balochistan. The BFA has also banned the sale of soft drinks and junk food in schools and colleges and has taken action against the violators of food safety rules.

Accordingly, it is important for the administration to implement the objectives of food standards as well as illuminate the citizens about the relevance of a healthy diet.

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