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Teenagers go through huge changes during puberty. this is a time of intense hormonal activity and development and the demands on the body can be high. Teens often turn to sugary sodas and energy drinks for energy, but how safe are these drinks for their short term and long-term health?
Sugary sodas and energy drinks are popular because they taste sweet and give a quick energy boost. They contain a lot of sugar, caffeine, and other stimulants like taurine and guarana which teens find appealing. But these drinks can cause headaches, stomach aches, hyperactivity, obesity, metabolic problems, hormone disruption, sleep problems (e.g. insomnia), dental issues and worsen mental health problems like anxiety and mood swings which are already common in teens during puberty.
In the UK, a significant proportion of teenagers consume sugary sodas and energy drinks regularly. Data from the National Diet and Nutrition Survey (NDNS) for the years 2016 to 2019 indicates that 11- to 18-year-olds had the highest mean consumption of sugar-sweetened soft drinks among all age groups, averaging a whopping 142 grams (around 33 teaspoons) per day!
Energy drinks are popular among teens because of their marketing. Celebrities, athletes and social media influencers often endorse them, making them more appealing. Add to the mix, the influence of peer pressure and the desire to fit, these all make sodas and energy drinks especially enticing to teenagers. Marketing focuses on the taste, energy boost and cool factor, ignoring health risks2.
In the UK, teens drink more energy drinks (3.1 L/month) than their peers in other EU countries (2.1 L/month) according to the BMJ.
Research indicates that caffeine consumption is increasing among 12- to 17-year-olds, significantly disrupting their sleep patterns. Sleep deprivation negatively impacts academic performance, leading to fatigue, irritability, and impaired cognitive abilities. According to the News Medical Life Science, energy drink consumption is slightly more prevalent among children (16%) than teenagers (12%), highlighting the seriousness of this growing concern.
SO, LET’S LOOK AT THE HEALTH RISKS:
SHORT-TERM HEALTH RISKS
- Weight Gain:
- High sugar content contributes to a calorie surplus, leading to rapid weight gain.
- Empty calories from sugary drinks often replace healthier food options.
- Blood Sugar Spikes:
- Can lead to rapid increases and drops in blood sugar levels, causing irritability, fatigue, and poor concentration.
- Dental Problems:
- Acidic content and high sugar levels can cause tooth enamel erosion and cavities.
- Sleep Disturbances:
- Caffeine in energy drinks disrupts sleep cycles, leading to poor-quality sleep or insomnia.
- Digestive Issues:
- Excessive sugar and caffeine can lead to stomach discomfort, bloating, or diarrhea.
- Increased Risk of Dehydration:
- Energy drinks often contain diuretics like caffeine, which may exacerbate dehydration, especially during physical activity.
- Behavioural Changes:
- High caffeine levels can cause jitteriness, anxiety, and mood swings.
- Some teenagers may experience heightened aggression or hyperactivity.
LONG-TERM HEALTH RISKS
- Obesity:
- Regular consumption of sugary drinks is a major contributor to obesity, increasing the risk of associated conditions like heart disease and diabetes.
- Type 2 Diabetes:
- Chronic exposure to high sugar levels can impair insulin function, leading to insulin resistance and diabetes over time.
- Heart Disease:
- Excess sugar and caffeine can increase blood pressure, cholesterol levels, and heart strain, especially when consumed long-term.
- Liver Damage:
- High-fructose corn syrup in sodas can contribute to non-alcoholic fatty liver disease (NAFLD).
- Addiction to Sugar and Caffeine:
- Habitual consumption creates dependency, making it difficult to reduce intake and increasing cravings for unhealthy foods.
- Bone Health:
- Phosphoric acid in sodas and caffeine consumption can reduce calcium absorption, leading to weaker bones and a higher risk of osteoporosis later in life.
- Mental Health Issues:
- Long-term caffeine overuse is linked to anxiety, dependency, and in some cases, depression.
- High sugar intake can negatively impact mood and cognitive function.
- Increased Risk of Cancer:
- Obesity and chronic inflammation caused by excess sugar intake are risk factors for several types of cancer.
- Cardiovascular Strain:
- Long-term caffeine use can lead to chronic high blood pressure and irregular heart rhythms.
- Addiction to Unhealthy Lifestyle:
- Consuming sugary sodas and energy drinks can encourage a preference for other processed and unhealthy foods, embedding poor dietary habits.
EFFECTS ON HORMONE HEALTH
Insulin Dysregulation
- What Happens:
- High sugar content causes rapid spikes in blood sugar, prompting the pancreas to release insulin to stabilize levels.
- Over time, excessive sugar intake can lead to insulin resistance, where cells become less responsive to insulin.
- Hormonal Impact:
- Insulin resistance increases the risk of metabolic disorders, such as type 2 diabetes, and can interfere with other hormone systems, including those regulating growth and reproduction.
2. Cortisol Dysregulation
- What Happens:
- The caffeine in energy drinks stimulates the adrenal glands, leading to increased production of cortisol (the stress hormone).
- Overuse can cause adrenal fatigue, where the body struggles to regulate cortisol levels.
- Hormonal Impact:
- Chronically elevated cortisol can disrupt the balance of reproductive hormones, reduce immune function, and impair mood regulation.
- High cortisol is linked to weight gain, particularly around the abdomen.
3. Leptin and Ghrelin Imbalances
- What Happens:
- Sugary drinks disrupt the hormones responsible for hunger and satiety: leptin (which signals fullness) and ghrelin (which signals hunger).
- Fructose, a common sweetener in sodas, impairs leptin sensitivity, leading to overeating.
- Hormonal Impact:
- Impaired appetite regulation can contribute to overeating, weight gain, and obesity, creating a cycle of metabolic and hormonal imbalances.
4. Disruption of Reproductive Hormones
- What Happens:
- Excessive sugar consumption is associated with increased inflammation and oxidative stress, which can interfere with the hypothalamic-pituitary-gonadal (HPG) axis, responsible for regulating sex hormones.
- Caffeine in energy drinks can influence testosterone and estrogen production by affecting adrenal and pituitary functions.
- Hormonal Impact:
- In females, high sugar and caffeine intake may disrupt the menstrual cycle, contribute to polycystic ovary syndrome (PCOS), and reduce fertility.
- In males, it can lower testosterone levels and impact sperm quality over time.
5. Thyroid Hormone Disruption
- What Happens:
- Excess sugar consumption can contribute to inflammation and metabolic stress, which can impair thyroid function.
- Caffeine overuse may alter thyroid hormone secretion by affecting the hypothalamic-pituitary-thyroid (HPT) axis.
- Hormonal Impact:
- Disruption of thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3), can lead to fatigue, weight changes, and mood disturbances.
6. Growth Hormone (GH) Suppression
- What Happens:
- Frequent blood sugar spikes can impair the release of growth hormone, especially at night when it is most active in teenagers.
- Hormonal Impact:
- Reduced GH levels may affect physical development, muscle growth, and repair.
7. Estrogen Dominance
- What Happens:
- Chronic high sugar intake can increase body fat, which produces estrogen, potentially leading to an imbalance.
- Hormonal Impact:
- In females, this can result in irregular periods, mood swings, and a higher risk of hormone-sensitive conditions like endometriosis.
- In males, excess estrogen can lower testosterone, leading to symptoms like reduced muscle mass and increased body fat.
8. Sleep Hormone (Melatonin) Disruption
- What Happens:
- Caffeine consumption from energy drinks, especially in the evening, suppresses melatonin production, which is crucial for sleep regulation.
- Hormonal Impact:
- Poor sleep affects overall hormonal balance, including growth hormone, cortisol, and appetite-regulating hormones.
9. Increased Risk of Long-Term Endocrine Disorders
- Chronic consumption of sugary sodas and energy drinks increases the risk of conditions like:
- Type 2 diabetes
- Obesity (which exacerbates hormonal imbalances)
- Hormone-sensitive cancers (e.g., breast or prostate cancer)
- Metabolic syndrome
Sugary sodas and energy drinks play a significant role in teenagers’ lives, driven by various factors like clever marketing and appealing flavours. Advertisements often feature vibrant imagery and popular celebrities, making these drinks appear trendy and desirable. The sweet flavours are another major attraction, as teens enjoy the taste, and the quick energy boost these beverages provide. Additionally, carrying these drinks can enhance social status among peers as the influence of peer pressure and the desire to fit in make energy drinks especially enticing to teenagers.
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KEY TAKAWAYS:
Excessive consumption of energy drinks and sugary sodas is a growing concern, particularly for teenagers, as it can lead to severe health outcomes:
Dental Health Risks
- High sugar and acidity in these drinks cause dental erosion, increasing the risk of cavities and enamel damage.
Mental Health Effects
- Sleep Disturbances: Caffeine disrupts sleep patterns, leading to fatigue, irritability, and poor cognitive performance, especially in teens aged 12–17.
- Increased Anxiety and Mood Swings: These drinks heighten stress, mood swings, and attention problems, with excessive consumption linked to a 66% increase in hyperactivity risk.
Hormonal Health Concerns
- Growth Hormones: Sugary drinks can alter growth hormone levels, potentially leading to earlier puberty in both boys and girls.
- Puberty Disruptions: These drinks are linked to early puberty in girls, partly due to higher BMI and insulin resistance.
- Caffeine Risks: High caffeine intake can cause withdrawal symptoms, anxiety, and impaired thinking.
Physical health
- Obesity: Regular consumption of sugary drinks is a major contributor to obesity, increasing the risk of associated conditions like heart disease and diabetes.
- Liver Damage – Sugar consumption has now become the primary cause of Liver Disease
- Bone Health – Reduced calcium absorption leading to weaker bones.
- Addiction – Sugary sodas and energy drinks can lead to potential addiction due to their high sugar and caffeine content, which stimulate reward pathways in the brain, reinforcing cravings and habitual consumption.
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CONCLUSION
Addressing the overuse of sugary sodas and energy drinks requires education on their physical, mental and hormonal health impacts and promoting healthier dietary choices to protect teens’ short-term and long-term health, and well-being.
Recommendations for Prevention
- Education: Teach teenagers about the health risks associated with sugary drinks.
- Healthier Alternatives: Encourage water, herbal teas, or natural juices without added sugar.
- Limit Access: Reduce the availability of sugary sodas and energy drinks at home and school.
- Read Labels: Help teenagers understand nutritional labels to recognize high sugar and caffeine content.
- Encourage Healthy Habits: Promote a balanced diet and regular exercise to reduce the appeal of energy drinks as a “quick fix.”
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If you’re concerned about a teenager’s consumption, it may also be helpful to consult with a healthcare professional for personalized guidance.
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Source Links
- Energy Drink Consumption in Children and Adolescents: Implications for Health and Behaviour
https://bmjopen.bmj.com/content/6/10/e010380 - Sugary Drinks and Obesity in Teens: Health Risks and Prevention
https://www.cdc.gov/nutrition/data-statistics/sugary-drinks-consumption.html - Caffeine Use and Mental Health in Teenagers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/ - Sugar-Sweetened Beverages and Risk of Hormonal Disorders in Adolescents
https://www.hsph.harvard.edu/nutritionsource/sugary-drinks-fact-sheet/ - Dental Erosion and Health Impacts of Sugary Beverages
https://journals.sagepub.com/doi/full/10.1177/0022034516668002 - Adolescent Consumption of Sports and Energy Drinks: Linkages to Higher Physical Activity, Unhealthy Beverage Patterns, Cigarette Smoking, and Screen Media Use –https://pmc.ncbi.nlm.nih.gov/articles/PMC4023868
- Consumption of energy drinks by children and young people: a rapid review examining evidence of physical effects and consumer attitudes – https://bmjopen.bmj.com/content/6/10/e010380
- Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review – https://www.mdpi.com/2072-6643/15/3/702
- Frontiers | Energy drinks at adolescence: Awareness or unawareness? – https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2023.1080963/full
- A Review of Energy Drinks and Mental Health, with a Focus on Stress, Anxiety, and Depression –https://pmc.ncbi.nlm.nih.gov/articles/PMC4892220
- Red alert on energy drinks: Severe health risks for kids and teens – https://www.news-medical.net/news/20230530/Red-alert-on-energy-drinks-Severe-health-risks-for-kids-and-teens.aspx
- Learn if You Should You Let Your Teenager Drink Caffeinated Drinks – https://www.verywellhealth.com/effects-of-caffeine-on-teenagers-4126761
- Association of the consumption of common drinks with early puberty in both sexes – https://pmc.ncbi.nlm.nih.gov/articles/PMC9758723/
- Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review – https://pmc.ncbi.nlm.nih.gov/articles/PMC9918944/
- How does excess sugar affect the developing brain throughout childhood and adolescence? A neuroscientist who studies nutrition explains – https://theconversation.com/how-does-excess-sugar-affect-the-developing-brain-throughout-childhood-and-adolescence-a-neuroscientist-who-studies-nutrition-explains-173214
- Should teenagers be drinking coffee and energy drinks? | HCF – https://www.hcf.com.au/health-agenda/food-diet/nutrition/is-caffeine-safe-for-teens
- Energy drink consumption among Australian adolescents associated with a cluster of unhealthy dietary behaviours and short sleep duration – Nutrition Journal – https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00719-z
