In the realm of weight loss strategies, the combination of lemon and baking soda has emerged as a popular, yet controversial, home remedy. Proponents suggest that this simple mixture can aid in shedding excess pounds. However, it's crucial to examine the scientific evidence and potential health risks associated with this practice. This article delves into the purported weight loss benefits of lemon and baking soda, explores the safety concerns, possible side effects, and provides guidance on safe and sustainable weight loss methods.
The Claimed Weight Loss Connection
The idea that baking soda can promote weight loss stems from the belief that it can alter the body's pH levels. Baking soda, also known as sodium bicarbonate, is alkaline. The theory suggests that ingesting alkaline substances can help shift the body's pH towards alkaline, which is thought to promote weight loss. However, scientific research does not support this theory. The body naturally regulates its pH levels to ensure it is not too acidic or alkaline, and what a person eats has very little effect on this process. Therefore, consuming baking soda to make the body more alkaline and promote weight loss is very unlikely to work.
The Role of Water
Drinking baking soda with water is one method people may use to try to lose weight. In some cases, this may help a person lose weight, but this may not be because of the baking soda. Some research suggests that consuming more water can help a person lose weight. So, weight loss from drinking baking soda with water may be due to the water rather than the baking soda. By drinking more water, people may not feel the need to eat as much. In addition, having higher amounts of water in the body may contribute to a reduction in body fat.
Potential Health Risks and Side Effects
Consuming baking soda can cause a variety of side effects. If people ingest baking soda, they will need to urinate more, which doctors call bicarbonate diuresis. By urinating more than usual, the body loses chloride, sodium, potassium, and water, all of which are necessary for normal bodily functions. Other adverse effects of ingesting baking soda may include headache, nausea and vomiting, and muscle pain and twitching.
Severe Side Effects
Too much baking soda can impair the way the kidneys work, potentially preventing the kidneys from filtering out the baking soda properly. In extreme cases, dehydration from needing to urinate and being unable to replenish the water in the body may cause serious complications. In one case study, an individual experienced hemorrhagic encephalopathy, which involves bleeding and inflammation in the brain, after ingesting a large amount of baking soda. The authors suggested that this may have happened because consuming large amounts of baking soda can cause higher-than-normal levels of sodium in the blood, known as hypernatremia. In severe cases, hypernatremia may cause the neurons and cells in the brain to shrink. This shrinkage may cause brain hemorrhages because it increases the tension on veins in the cranium, which eventually ruptures the blood vessels. After the body absorbs this sodium, it can cause seizures, dehydration, kidney failure and difficulty breathing.
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If the body becomes too alkaline, it works to restore its acidity by keeping carbon dioxide inside the lungs rather than breathing it out. Another potential side effect of ingesting too much baking soda is stomach rupture, which can happen due to the rapid formation of gas in the stomach. People are more likely to experience a stomach rupture after drinking alcohol or eating a large meal, as these activities increase the amount of gas already in the stomach.
Poison Control recommends that people do not ingest baking soda by itself for any reason unless a healthcare professional directs them to do so. In that case, they should only take baking soda as the healthcare professional recommends.
Who Should Avoid Baking Soda?
Certain people are more at risk of complications from eating baking soda. People who should avoid it include older adults and people who have alcohol use disorder, a lower volume of blood in the body, or an underlying kidney or lung disease. Baking soda may also interact with certain medications, so people should tell their doctor about any medications they are taking before consuming baking soda.
Emergency Medical Attention
The potential side effects of consuming baking soda in large amounts on its own or with water are potentially severe. A person who has done so may need emergency medical attention.
Lemon Juice and Baking Soda: A Closer Look
Lemon juice and baking soda combinations have become a popular home remedy. Some people claim that baking soda and lemon juice can improve the skin, treat heartburn, and whiten teeth. However, research is limited. Several scientific studies have examined the health benefits of baking soda and lemon juice separately, but there is not much research to support the combined effects of these two ingredients.
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Understanding pH
The idea of combining baking soda and lemon juice draws on basic principles of acidity and the pH scale. Scientists use the pH scale to measure the acidity of a solution. A solution can have a pH level between 0 and 14. The lower the pH, the more acidic the solution, so:
- pH levels below 7 indicate an acidic solution
- pH levels above 7 indicate an alkaline, or base solution
- neutral solutions, such as pure water, have a pH of 7
Baking soda, also known as sodium bicarbonate, is a base. This means that when people dissolve baking soda in water, it forms an alkaline solution. For example, a 0.1 molar solution of baking soda has a pH of around 8.3. Lemon juice contains citric acid and has a pH of around 3. Adding baking soda to lemon juice will raise the pH to produce a more neutral solution.
Skin Care Considerations
Usually, the skin has a weakly acidic pH of about 5.7. Bases, such as baking soda, will increase the pH of the skin. Higher pH levels can disrupt the skin’s barrier function, which may lead to dryness, excess oil production, and acne. Lemon juice appears to have obvious skin care applications because it contains concentrations of vitamin C and citric acid, which both provide powerful skin benefits. Citric acid is an alpha-hydroxy acid (AHA) that manufacturers commonly use in chemical peels. However, skin cells naturally repel water-soluble molecules, such as vitamin C. This means that very little vitamin C will actually penetrate the skin. The high acid content of lemon juice can lower the pH level of the skin. Low pH levels may cause skin irritation, hyperpigmentation, and UV light sensitivity.
Using a homemade mixture of baking soda and lemon juice may potentially be harmful to the skin. Instead, a person can try using neutral cleansers or chemical peels that contain AHAs, such as glycolic acid.
Neutralizing Stomach Acid
Excess stomach acid can cause uncomfortable symptoms, such as heartburn, vomiting, and indigestion. Many people with excess stomach acid take over-the-counter (OTC) antacids to relieve their symptoms. Consuming baking soda and lemon juice together may also neutralize stomach acid in a similar fashion as an antacid. A 2017 study examined the antacid effects of various foods. The authors of this study created artificial stomach acid with a pH of 1.2. Although lemon juice by itself had almost no effect, sodium bicarbonate successfully neutralized the synthetic stomach acid. Many OTC antacids contain sodium bicarbonate and citric acid. Lemons and other citrus fruits are rich sources of naturally occurring citric acid.
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When a person mixes lemon juice and baking soda, the citric acid reacts with the sodium bicarbonate to produce a buffer called sodium citrate. A buffer refers to a weak acid or base that prevents drastic pH changes. Although lemon juice does not neutralize stomach acid, it may help stabilize the pH level inside the stomach.
Using baking soda and lemon juice to combat excess stomach acid may be a good home remedy, as effective OTC antacids contain similar ingredients. However, mixing the correct proportions of baking soda and lemon juice can be difficult. Consuming a mixture with too much baking soda may cause diarrhea and gas, whereas too much lemon juice could trigger acid reflux and make symptoms worse. Purchasing an antacid at the drug store is often much safer. Other home remedies for reducing excess stomach acid include avoiding or reducing acidic foods and beverages, limiting caffeine intake, limiting alcohol consumption, eating smaller meals, getting enough sleep, and drinking more water.
Teeth Whitening
Many oral care products contain baking soda due to its antibacterial properties, and its ability to remove plaque without eroding tooth enamel. Baking soda and lemon juice may also help remove surface-level tooth stains, making it an effective and affordable alternative to traditional teeth whitening. Indeed, a 2023 study concluded that baking soda and lemon juice separately showed a significant difference in the whitening effects of teeth within 10 days. It is also important to note that lemon juice contains high concentrations of citric acid and ascorbic acid, or vitamin C. Acidic compounds can erode enamel and lead to tooth decay. However, combining baking soda and lemon juice should produce a more pH-neutral solution.
People interested in whitening their teeth should contact their dentist. The American Dental Association (ADA) have also approved several types of baking soda toothpaste. To acquire an ADA Seal, manufacturers must provide scientific evidence to prove their product is safe and effective.
Skin Lightening and Pigmentation
Lemon juice and baking soda are sometimes used as home remedies to lighten the skin. However, research into it’s effectiveness is limited. Rather, lemon juice’s acidity and baking soda’s alkalinity may disrupt the skin’s natural pH balance and cause irritation or sensitivity. For safer and more effective skin lightening, use products designed for this purpose and consult a dermatologist. Baking soda has not been proven to help remove pigmentation. Rather, it may cause irritation or disrupt the skin’s pH balance. For treating pigmentation, it’s preferable to use products with ingredients like tretinoin or salicylic acid or consult a dermatologist.
The Power Trio: Apple Cider Vinegar, Lemon, and Baking Soda
In the quest for natural health remedies, three ingredients stand out for their unique benefits and synergistic effects: apple cider vinegar (ACV), lemon, and baking soda. This combination is considered by some to be a powerhouse for wellness.
Apple Cider Vinegar
ACV is renowned for its ability to stabilise blood sugar levels. This is particularly beneficial for those with insulin resistance or type 2 diabetes. The acetic acid in ACV slows down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream. Studies suggest that ACV can promote feelings of fullness, reducing overall calorie intake and aiding in weight loss. Its acetic acid content is thought to suppress fat accumulation and boost metabolism. ACV enhances digestion by increasing stomach acid production, which is essential for breaking down food and absorbing nutrients effectively.
Lemon
Lemons are packed with Vitamin C, a potent antioxidant that strengthens the immune system and combats free radicals. Despite their acidic nature, lemons have an alkalising effect on the body once metabolised, helping to balance the body’s pH levels. Lemon juice stimulates bile production, aiding in the digestion of fats and improving overall digestive health.
Baking Soda
Baking soda, or sodium bicarbonate, is a natural alkaline substance that helps neutralize excess stomach acid, easing digestive discomfort. As a mild antacid, baking soda aids in detoxifying the body and cleansing the kidneys, enhancing the elimination of toxins.
The Synergistic Effect
When we combine apple cider vinegar, lemon, and baking soda, the resulting synergy is more than just the sum of its parts. Each ingredient brings its unique properties to the table, creating a blend that enhances overall wellness. This trio complements each other and supports a balanced diet and lifestyle. Incorporating them into your daily routine can be a simple yet effective step towards holistic health.
A Morning Ritual Recipe
Here's one way to incorporate this "Power Trio" into your daily routine with a Morning Detox Drink:
Ingredients:
- 1 to 2 tbsp apple cider vinegar (if 2 tablespoons is too much, start with 1)
- Juice of half a lemon
- 1/2 teaspoon baking soda
- Cold or lukewarm water
- Optional: A pinch of turmeric, cayenne pepper or cinnamon for added benefits
Preparation:
- Pour the apple cider vinegar into a large glass.
- Squeeze in the juice of half a lemon.
- Add a pinch of baking soda and watch the fizz - it's a sign of the magic happening!
- Fill the glass 2/3 with filtered water.
- Optional: Top it off with hot water to create a warm, soothing drink.
While this combination offers numerous health benefits, listening to your body is always important.
Is a Simple Drink Enough?
This morning ritual is a fantastic tool to support your body's daily functions. But if you're dealing with chronic bloating, persistent fatigue, or other complex health issues, you know that a single remedy often isn't the complete answer. True healing comes from understanding your unique body and creating a personalized plan.
Safe and Sustainable Weight Loss Strategies
People are more likely to reach and maintain their goal weight by losing weight gradually and steadily. The Centers for Disease Control and Prevention (CDC) recommends that people lose no more than 1-2 pounds (lbs) per week.
Setting Realistic Goals
An important step for weight loss is setting realistic goals. The CDC suggests these goals should be a mix of long- and short-term. For example, losing 10 lbs could be a long-term goal. A short-term goal could be the number of steps a person aims to take each day to lose that weight. Other short-term goals could be walking to and from work or going for a 20-minute bicycle ride over the weekend. Short-term goals should be specific and realistic. For one reason or another, such as a longer day at work or family commitments, people may not reach their short-term goals. This is completely normal, and people should just try to set new, achievable goals as soon as they can.
Physical Exercise
Regular physical activity can help a person to achieve or maintain a moderate weight. However, it also offers other benefits, such as lowering the risk of certain health conditions and improving stress levels, cognitive function, sleep, joint mobility and balance. Adults should aim to get at least 150 minutes of aerobic activity and two days of muscle-strengthening activity each week.
Healthy Eating
Healthful eating habits are vital for losing weight in a sustainable and safe way. Changing eating habits can be challenging, but it is possible to do. People should avoid sudden, drastic changes to their diet, such as only eating a salad at every meal. Although this approach may lead to short-term weight loss, it is challenging to stick to and may not give people all of the necessary nutrients. Instead, the CDC suggests a three-step approach for developing more healthful eating habits:
- Reflect on eating habits and identify any triggers for habits that are unhealthful.
- Replace less healthful eating habits with more healthful ones.
- Reinforce the new eating habits.
For example, if a person realizes that they eat too quickly, they can consciously focus on eating more slowly by purposely putting down their eating utensils between bites. Another strategy is to make a healthful meal plan and then meal prep for the following week. A person can make all of their meals for the week during the weekend. Doing this can help reduce the temptation of buying takeout or fast food. As with physical activity goals, it is important that people do not think that one day of eating with their old habits means that all of their efforts are pointless. Setbacks do happen, but it is important that people start afresh the next day and continue reinforcing their new, healthful habits.