Fizzy Beverages Damaging, Herbal Choices Really Useful: A Family Physician’s Guide

Introduction

In an era where convenience often trumps nutrition, the impact of daily dietary choices on long-term health has become a critical public health topic. The debate between processed sugary drinks and natural alternatives is not just a matter of taste, but of survival against rising rates of non-communicable diseases. Recently, Dr. Abena Tannor, a Family Physician Specialist at the Komfo Anokye Teaching Hospital (KATH), addressed this very issue, offering a stark warning to the public regarding the dangers of fizzy beverages and processed seasonings. Her insights, shared on Luv in the Morning, serve as a wake-up call for Ghanaians and the global community to re-evaluate their lifestyle habits. This article analyzes her recommendations, exploring why sugary drinks are nutrient-free hazards, how herbal alternatives can boost wellness, and why sleep and stress management are just as vital as diet. We will break down these expert opinions into actionable advice to help you prioritize your health in the coming year.

Key Points

Background

The discussion surrounding lifestyle diseases is particularly urgent in Ghana and across Africa, where the burden of non-communicable diseases (NCDs) is growing. According to the World Health Organization (WHO), cardiovascular diseases, cancers, diabetes, and chronic respiratory diseases are among the leading causes of mortality in the country. Dr. Abena Tannor, a Fellow of the Ghana College of Physicians and Surgeons, represents a new wave of medical professionals focusing on preventive medicine rather than just curative treatment.

Speaking at the start of the year—a time traditionally associated with resolutions and lifestyle resets—Dr. Tannor utilized her platform to address specific cultural habits. In Ghanaian cuisine, the use of bouillon cubes (often referred to as “seasoning”) is ubiquitous, adding a distinct savory flavor to soups and stews. Similarly, sugary carbonated drinks are often the beverage of choice at social gatherings and for daily hydration. Dr. Tannor’s intervention aims to bridge the gap between medical knowledge and daily practice, urging the public to view their kitchen choices as the first line of defense against illness.

Analysis

Dr. Tannor’s warnings are backed by extensive nutritional science. Let us analyze the specific components of her advice to understand the physiological impact of these dietary choices.

The Physiology of Fizzy Beverages

When Dr. Tannor describes fizzy drinks as “colour, sugar, and water,” she is highlighting the concept of “empty calories.” These beverages provide energy (calories) but lack essential nutrients like vitamins, minerals, and fiber. The high sugar content—often in the form of high-fructose corn syrup—causes a rapid spike in blood glucose levels. The pancreas responds by releasing insulin to manage this sugar. Over time, frequent spikes can lead to insulin resistance, a precursor to Type 2 Diabetes. Furthermore, the acidity and carbonation in these drinks can erode tooth enamel and contribute to acid reflux.

The Hidden Threat of Artificial Seasoning Cubes

The caution against artificial seasoning cubes addresses a less obvious but equally dangerous source of sodium and Monosodium Glutamate (MSG). While MSG is generally recognized as safe by many food authorities, excessive consumption can lead to symptoms often termed “Chinese Restaurant Syndrome,” including headaches and flushing. More importantly, these cubes are packed with sodium. Excessive sodium intake is a primary driver of hypertension (high blood pressure), which significantly increases the risk of stroke and heart attacks. Dr. Tannor’s suggestion to switch to onions, ginger, and cloves is not just about flavor; these herbs contain anti-inflammatory compounds and antioxidants that actively fight disease.

The Economic Argument: Prevention vs. Cure

Dr. Tannor makes a compelling economic argument: “adopting a healthy lifestyle might seem expensive at first, but it is ultimately cheaper than managing diseases caused by bad habits.” This is a verifiable fact. The cost of insulin, anti-hypertensive medication, dialysis, or cardiac surgery far outweighs the cost of fresh produce and home cooking. This perspective shifts the narrative of health from a luxury to a financial investment.

Sleep and Stress: The Missing Pillars of Health

Perhaps the most overlooked aspect of Dr. Tannor’s advice is her focus on sleep and stress. She explicitly links poor sleep to “headaches, hypertension, and joint pains.” This is biologically sound. During deep sleep, the body repairs tissues, synthesizes hormones, and regulates blood pressure. Chronic sleep deprivation raises cortisol (the stress hormone) levels, which in turn increases blood pressure and inflammation in the joints. Recommending seven hours of sleep for adults aged 30 to 60 aligns with the National Sleep Foundation’s guidelines.

Practical Advice

Transitioning from a diet of convenience to one of wellness requires a strategic approach. Here is a step-by-step guide to implementing Dr. Tannor’s advice:

1. Replacing Fizzy Drinks

Going “cold turkey” can be difficult. Instead, try these steps:

• Herbal Infusions: Brew ginger tea or hibiscus (sobolo) tea. These are naturally sweet (if you add a little honey) and offer health benefits like lowering blood pressure.
• Fruit-Infused Water: Add slices of lemon, lime, cucumber, or watermelon to plain water to give it flavor without the sugar spike.
• Homemade Juices: As recommended, blend fresh fruits like pineapple or mango with water. This retains the fiber that commercial juices strip away.

2. Cooking Without Artificial Cubes

To replicate the savory “umami” flavor of seasoning cubes without the sodium:

• Roast your spices: Dry roast ginger, garlic, and onions before blending them into a paste. This creates a deep flavor base.
• Use Crayfish and Locust Beans: Traditional ingredients like ground crayfish and dawadawa (locust beans) provide intense natural flavor without the chemical additives found in cubes.
• Herb Blends: Keep a shaker of mixed dried herbs (cloves, pepper, turmeric) handy for immediate seasoning.

3. Prioritizing Sleep Hygiene

To achieve the recommended seven hours of rest:

• Set a Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Digital Detox: Turn off screens one hour before bed. The blue light inhibits melatonin production.
• Create a Routine: As Dr. Tannor suggests, make this a “regular habit.” Consistency is key to regulating your body’s internal clock.

FAQ

Conclusion

Dr. Abena Tannor’s advice serves as a vital reminder that health is a holistic endeavor. It is not enough to simply eat less; we must eat better and live better. By eliminating nutrient-free fizzy beverages, rejecting artificial seasoning in favor of natural herbs, and respecting the body’s need for rest and stress management, Ghanaians can significantly reduce the burden of lifestyle diseases. As we navigate the year, her message—”The world will continue in our absence, so we must make health a priority”—should resonate as a call to action. Investing in these daily habits is the most effective way to secure a longer, healthier, and more vibrant life.