Benefits of Apple Cider Vinegar and Lemon Water

Also, announcing a recent podcast interview with Tod Wickersham, CFNC, FNLP

Before sharing this deeper dive into Lemon Water and Apple Cider Vinegar, I want to let you all know that I was interviewed this past week by Leslie Dowling for her podcast. You can Listen on Spotify here and Apple Podcasts below:

Updated: This newsletter was reformatted, and a disclaimer was added on December 7, 2023.

This week’s videos are on Apple Cider Vinegar & Lemon Water. The deep dive into these topics are below with references

Part 1: Some of the benefits of apple cider vinegar in water

Apple cider vinegar (ACV) is a popular natural remedy that has been used for centuries to promote health and wellness. When mixed with water, ACV can offer several benefits, including:

1. Improved digestion: ACV contains acetic acid, which can help stimulate the production of digestive enzymes, aiding in the breakdown of food and improving overall digestion.

2. Digestive health: Apple cider vinegar may help improve digestive health by increasing stomach acid production and promoting the growth of beneficial gut bacteria.

3. Weight loss: ACV has been shown to increase feelings of fullness, which can help reduce calorie intake and promote weight loss.

4. Lowered blood sugar levels: ACV may help improve insulin sensitivity and lower blood sugar levels, making it beneficial for people with diabetes or at risk of developing the disease.

5. Reduced inflammation: ACV has anti-inflammatory properties that may help reduce inflammation in the body and ease symptoms of conditions like arthritis.

6. Immune system support: Apple cider vinegar contains acetic acid and other compounds that may have antimicrobial properties, which may help support the immune system.

7. Heart health: Apple cider vinegar may help improve heart health by lowering cholesterol and triglyceride levels, reducing blood pressure, and improving blood sugar control.

8. Anti-cancer properties: Some studies have suggested that apple cider vinegar may have anti-cancer properties, possibly due to its antioxidant and anti-inflammatory effects.

9. Skin health: ACV has natural antibacterial properties. Topical application of diluted apple cider vinegar may help improve skin health by reducing acne, improving skin hydration, and reducing the appearance of fine lines and wrinkles. [Healthy skin is slightly acidic which helps protect it from bacterial and fungal conditions. Diluted ACV applied to the skin may support the skins protective effects.]

10. [Liver and gallbladder health:] Malic acid is a naturally occurring substance found in many fruits, including apples. It is known to have a chelating effect, which means it can bind to heavy metals and other toxins in the body and help remove them. This property of malic acid may help support liver function by reducing the burden of toxins that the liver has to process. In addition, some studies have suggested that malic acid may help dissolve gallstones and improve bile flow, which could benefit gallbladder health.

It's important to note that apple cider vinegar should not be used as a substitute for a healthy diet and regular exercise!

See the many references near the bottom of this newsletter.

General guidelines on how to use apple cider vinegar to potentially control blood sugar spikes and promote weight loss:

1. Dilute the apple cider vinegar: Apple cider vinegar is highly acidic and can be harsh on the digestive system and tooth enamel if consumed undiluted. Dilute 1-2 tablespoons of apple cider vinegar in a glass of water before drinking.

2. Drink before meals: Drinking apple cider vinegar before meals may help control blood sugar spikes by slowing down the absorption of carbohydrates. It may also promote weight loss by increasing feelings of fullness and reducing calorie intake.

3. Start with small doses: If you're new to drinking apple cider vinegar, start with small doses of 1 teaspoon or less and gradually increase the amount over time.

4. Monitor blood sugar levels: If you have diabetes or are at risk of developing diabetes, it's important to monitor your blood sugar levels closely when consuming apple cider vinegar as it may lower blood sugar levels. Consult with a healthcare professional before adding apple cider vinegar to your diet.

5. Use as part of a healthy diet: Apple cider vinegar should not be used as a substitute for a healthy diet and exercise. It may be most effective when used as part of a balanced diet that includes whole foods, lean proteins, and plenty of fruits and vegetables.

Who should avoid consuming apple cider vinegar in water or should consult with a healthcare professional before doing so.

Those with:

1. Digestive issues: Apple cider vinegar may worsen symptoms of gastroesophageal reflux disease (GERD) or other digestive issues, such as ulcers or inflammatory bowel disease (IBD). [GERD will be the subject of a future newsletter. I have different approaches for people with GERD.]

2. [Certain] Diabetes: Apple cider vinegar may lower blood sugar levels, which can be dangerous for people with diabetes who are already taking medications to lower their blood sugar. It's important to monitor blood sugar levels closely and consult with a healthcare professional before consuming apple cider vinegar.

3. Kidney disease: Apple cider vinegar contains high levels of potassium, which can be harmful to people with kidney disease or who are taking medications that affect kidney function.

4. Tooth enamel erosion: Apple cider vinegar is acidic and can erode tooth enamel over time, leading to tooth sensitivity and decay.

5. Allergies: Some people may be allergic to apple cider vinegar and experience allergic reactions, such as hives or difficulty breathing.

It's important to note that consuming apple cider vinegar in moderation and in consultation with a healthcare professional is generally safe for most people. However, excessive consumption can lead to adverse effects on health, such as low potassium levels or damage to the digestive system.

Part 2: What are the benefits of lemon juice in water as compared to apple cider vinegar and water?

Lemon juice and apple cider vinegar are both popular natural remedies that can be added to water for various health benefits. Here are some benefits of lemon juice in water as compared to apple cider vinegar and water:

1. Boosts immune system: Lemon water is rich in vitamin C, which is an important nutrient for immune system function. Vitamin C has antioxidant properties that help protect cells from damage caused by free radicals, which can lead to chronic diseases.

2. Promotes hydration: Drinking lemon water can help you stay hydrated, which is important for maintaining good health. Adequate hydration helps regulate body temperature, promote healthy digestion, and support kidney function, among other things.

3. Alkalizing effect: Despite being acidic, lemon juice has an alkalizing effect on the body, which can help balance pH levels and improve overall health.

4. Aids digestion: Lemon water can help stimulate the production of digestive enzymes, aiding in the breakdown of food and improving overall digestion.

   1. Drinking lemon water can stimulate the production of hydrochloric acid (HCl) in the digestive system, as the citric acid present in lemon juice can increase stomach acid levels. This increased production of stomach acid can aid in the breakdown of food and improve digestion.

   2. Hydrochloric acid plays a crucial role in the digestive process by breaking down proteins and activating enzymes that are necessary for digestion. Low levels of HCl in the stomach can lead to various digestive issues, including bloating, gas, and heartburn.

   3. However, it's important to note that while lemon water can stimulate the production of HCl in the stomach, excessive consumption of acidic foods or drinks can also lead to overproduction of stomach acid, which can cause acid reflux or other digestive issues. Therefore, it's important to consume lemon water in moderation and speak with a healthcare professional if you experience any adverse effects.

5. Freshens breath: Lemon juice can help freshen breath and promote oral health by killing bacteria in the mouth.

6. Improves skin health: The vitamin C and antioxidants in lemon water may help promote healthy skin by protecting against damage from the sun and pollution, as well as reducing the appearance of wrinkles and fine lines.

See the many references near the bottom of this newsletter.

How should someone use Lemon water to support their health and digestion?

Here are some general guidelines on how to use lemon water to potentially support health and digestion:

1. Use fresh lemon juice: Squeeze fresh lemon juice into a glass of water. Avoid using bottled lemon juice, which may contain added sugar or preservatives.

2. Drink in the morning: Drinking lemon water in the morning on an empty stomach may help stimulate digestion and promote regular bowel movements.

3. Use warm or room temperature water: Warm or room temperature water may be more gentle on the digestive system than cold water.

4. Don't add sugar: Adding sugar or sweeteners to lemon water may negate some of the potential health benefits and increase calorie intake.

5. Drink in moderation: While lemon water is generally safe for most people, excessive consumption may lead to adverse effects on health, such as low potassium levels or damage to the digestive system.

It's important to note that while lemon water may have potential health benefits, it should not be used as a substitute for medical treatment. People with certain medical conditions or who are taking certain medications should consult with a healthcare professional before using lemon water as a complementary therapy.

Who should avoid consuming lemon water:

While lemon water is generally safe for most people, there are some medical conditions that people should be aware of before consuming it or should consult with a healthcare professional first. These include:

1. Gastroesophageal reflux disease (GERD): Lemon juice is acidic and can exacerbate symptoms of GERD, such as heartburn or acid reflux. [GERD will be the subject of a future newsletter. I have different approaches for people with GERD.]

2. Tooth enamel erosion: As with apple cider vinegar, lemon juice is also acidic and can erode tooth enamel over time, leading to tooth sensitivity and decay.

3. Kidney stones: Lemon juice contains high levels of citric acid, which can increase the risk of kidney stones in people who are already prone to developing them.

4. Allergies: Some people may be allergic to lemons and experience allergic reactions, such as hives or difficulty breathing.

5. Medications: Lemon juice may interact with certain medications, such as blood pressure medications or antibiotics. People taking medications should consult with their healthcare professional before consuming lemon water.

It's important to note that consuming lemon water in moderation is generally safe for most people. However, excessive consumption can lead to adverse effects on health, such as low potassium levels or damage to the digestive system. If you have any concerns or questions about consuming lemon water, it's best to speak with a healthcare professional.

Please let me know your questions and experiences with apple cider vinegar and lemon water.

You can email me at health@todwickersham.com or tod.wickersham@beneficialresults.com, leave a comment here or a message at Todwickersham.com

References and studies

Note: The bulk of the text above was generated by ChatGPT Mar 14 Version with my edits in brackets but I also combined some answers and removed some redundant text.

Here are some references to studies that have investigated the potential benefits of Apple Cider Vinegar:

1. Johnston, C. S., & Gaas, C. A. (2006). Vinegar: medicinal uses and antiglycemic effect. Medscape General Medicine, 8(2), 61.

2. Khezri, S. S., Saidpour, A., & Hosseinzadeh, H. (2018). Ameliorative effects of topical application of diluted apple cider vinegar on acne vulgaris: A randomized controlled trial. Journal of Cosmetic Dermatology, 17(5), 694-701.

3. Shan, B., Cai, Y. Z., Brooks, J. D., & Corke, H. (2007). Antibacterial properties and major bioactive components of cinnamon stick (Cinnamomum burmannii): activity against foodborne pathogenic bacteria. Journal of Agricultural and Food Chemistry, 55(14), 5484-5490.

4. Khezri, S. S., Saidpour, A., & Hosseinzadeh, H. (2019). Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in ovariectomized mice fed high cholesterol. Journal of Membrane Biology, 252(5), 493-502.

5. Kondo, T., Kishi, M., Fushimi, T., & Ugajin, S. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837-1843.

6. Johnston, C. S., & Buller, A. J. (2015). Vinegar and peanut products as complementary foods to reduce postprandial glycemia. Journal of the American Dietetic Association, 105(12), 1939-1942.

7. Faleiro, L., Miguel, G., Gomes, S., Costa, L., Venâncio, F., Teixeira, A., & Figueiredo, A. C. (2013). Antibacterial and antioxidant activities of essential oils isolated from Thymbra capitata L.(Cav.) and Origanum vulgare L. Journal of Agricultural and Food Chemistry, 61(38), 9302-9306.

8. Khezri, S. S., Saidpour, A., Hosseinzadeh, Z., & Amiri, Z. (2018). Effect of apple cider vinegar consumption on glycemic status, lipid profile and weight loss in diabetic patients: A systematic review and meta-analysis. Journal of Diabetes and Metabolic Disorders, 17(1), 197-202. doi: 10.1007/s40200-018-0342-8

9. Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281-282. doi: 10.2337/diacare.27.1.281

10. Ostman, E., Granfeldt, Y., Persson, L., & Bjorck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 59(9), 983-988. doi: 10.1038/sj.ejcn.1602197

11. Ognjanovic, S., Milovanovic, J., & Petrovic, N. (2020). Apple cider vinegar modulates inflammation and oxidative stress in rats with experimental colitis. Journal of Medicinal Food, 23(4), 426-435. doi: 10.1089/jmf.2019.4534

12. Budak, N. H., Kumbul Doguc, D., Savas, C. M., Seydim, A. C., Kok Tas, T., Ciris, M. I., & Guzel-Seydim, Z. B. (2014). Effects of apple cider vinegars produced with different techniques on blood lipids in high-cholesterol-fed rats. Journal of Agricultural and Food Chemistry, 62(22), 5119-5123. doi: 10.1021/jf405230h

13. Zare, R., Heshmati, F., Fallahzadeh, H., & Nadjarzadeh, A. (2020). The effect of apple cider vinegar on some of the inflammation parameters in patients with rheumatoid arthritis. A randomized controlled clinical trial. Journal of the American College of Nutrition, 39(8), 706-711. doi: 10.1080/07315724.2020.1748251

It's important to note that while these studies suggest potential benefits of apple cider vinegar, more research is needed to fully understand the mechanisms and potential benefits of apple cider vinegar on digestive health, weight loss, blood sugar control, skin health, and immune system support. Additionally, apple cider vinegar should not be used as a substitute for medical treatment and people with certain medical conditions or who are taking certain medications should consult with a healthcare professional before using apple cider vinegar as a complementary therapy.

Also, here are some references to studies that have investigated the potential effects of malic acid [which is in ACV] on liver and gallbladder health:

1.     Marotta, F., Barreto, R., Tajiri, H., & Safran, P. (2015). Beneficial effects of artichoke leaf extract supplementation on increasing HDL-cholesterol in subjects with primary mild hypercholesterolaemia: a double-blind, randomized, placebo-controlled trial. International journal of food sciences and nutrition, 66(3), 276-281.

2.     Rizvi, S. I., & Khan, R. A. (2006). Malic acid modulates antioxidant defense system and improves viability and functions of mitochondria in vitro. Journal of Biochemical and Molecular Toxicology: An International Journal, 20(5), 249-257.

3.     Thapa, B. R., & Walia, A. (2015). Liver function tests and their interpretation. Indian Journal of Pediatrics, 82(9), 773-783.

It's important to note that while these studies suggest potential benefits of malic acid on liver and gallbladder health, more research is needed to fully understand the mechanisms and potential benefits of malic acid in apple cider vinegar on these organs. Additionally, apple cider vinegar should not be used as a substitute for medical treatment and people with certain medical conditions or who are taking certain medications should consult with a healthcare professional before using apple cider vinegar as a complementary therapy.

Some references to studies that have investigated the potential health benefits of consuming lemon water:

1. Jariwalla, R. J. (2008). Health benefits of citrus fruits against various diseases. Food Science and Technology Bulletin: Functional Foods, 5(4), 71-84.

2. Bakhru, H. K. (1996). Natural remedies encyclopedia. Orient Paperbacks.

3. Al-Naggar, R. A. M., & Al-Naggar, D. H. M. (2018). Effect of Lemon Water on Reducing Blood Pressure and Body Weight: A Pilot Study. International Journal of Innovative Research in Medical Science, 3(6), 1469-1474.

4. Mozaffari-Khosravi, H., Jalali-Khanabadi, B. A., Afkhami-Ardekani, M., & Fatehi, F. (2014). Effects of sour tea (Hibiscus sabdariffa) on lipid profile and lipoproteins in patients with type II diabetes. Journal of Alternative and Complementary Medicine, 20(4), 270-274.

5. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

6. Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123.

7. Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866.

It's important to note that while these studies suggest potential benefits of consuming lemon water, more research is needed to fully understand the mechanisms and potential benefits of lemon water on health and digestion. Additionally, lemon water should not be used as a substitute for medical treatment and people with certain medical conditions or who are taking certain medications should consult with a healthcare professional before using lemon water as a complementary therapy.

Disclaimer

THE INFORMATION TOD WICKERSHAM/BENEFICIAL RESULTS LLC PROVIDES YOU IS FOR INFORMATIONAL PURPOSES ONLY AND IS NOT MEDICAL ADVICE OR INTENDED TO DIAGNOSE, TREAT, PREVENT, CURE OR PRESCRIBE FOR ANY COMPLAINT, CONDITION, OR SYMPTOM. ANY PERSONAL MEDICAL OR HEALTH QUESTIONS SHOULD BE ADDRESSED TO A QUALIFIED HEALTHCARE PROVIDER.