For many people, weekend relaxation is associated with alcohol – they don’t see anything wrong with it because they only have a few glasses of wine or a bottle of beer.But even seemingly small amounts of alcohol can be harmful and lead to addiction.Let's look at how alcohol affects mental and physical health, and how you can learn to relax in other ways.
They said:
Maya Medvedeva - psychologist, psychosomaticist
Oksana Nazarchuk - Practicing Nutritionist
How does addiction develop?
"In the modern world, people lead active social lives and spend most of their time at work," says psychologist Maya Medvedeva.— Stress and tension do not go away and build up over time.When they reach their peak, both body and mind need to relax.Alcohol is the easiest way to achieve this state.Ethanol molecules quickly cross the plasma membrane into the intracellular environment and easily reach any cell and neuron.Alcohol activates brain receptors, of which dopamine receptors are the most sensitive.
This explains why small amounts of alcohol can cause people to feel a surge of strength, happiness, good mood, and energy.Dopamine is one of the "happy hormones" that stimulates the emergence of positive emotions.After drinking, a person wants to dance, sing, laugh, he becomes more sociable.If you drink alcohol regularly, your body stops producing dopamine on its own because it can use external sources.Dependence on alcohol develops, habits develop, and the need to drink develops.
The effects of alcohol on dopaminergic neurons have been demonstrated by scientific research.Studies have found that with regular consumption of alcoholic beverages, dopamine stops functioning in a balanced manner and the person loses control over his or her behavior.If you're looking forward to your weekend "meeting" with alcohol, beware: addiction has already begun.Show awareness and start fighting alcoholism."
How does alcohol affect internal organs?
"Alcohol begins to affect the functions of our body from the first sip, starting with a harmful effect on the function of the liver," adds nutritionist Oksana Nazarchak.— It can lead to various diseases, inflammatory processes and complications of this organ, up to cirrhosis.The liver is the organ where the detoxification process occurs.Therefore, liver disease adversely affects the functioning of the entire body.By the way, women's bodies have a harder time processing alcohol and their livers are destroyed much faster than men's.Alcohol also negatively affects heart function and sugar levels in the blood, and can lead to serious disease of the cardiovascular system.
Alcohol also affects the functioning of the central nervous system: one of the most noticeable symptoms is "slurred tongue" or slurred speech.It reduces the connection between the body and brain, making it more difficult for us to coordinate movements and maintain balance.Some people may experience numbness and tingling in their arms and legs.In chronic alcoholics, alcohol can cause changes in the brain that can lead to Wernicke-Korsakoff syndrome (an amnesia that combines long-term amnesia and confusion).
Alcohol also affects eating behavior: leptin levels drop, we feel severely hungry and don't want to eat the healthiest foods.As a result, we may overeat and lose control over how much we eat.After drinking any amount of alcohol, the fat burning process stops.Those who want to lose weight should definitely not drink alcohol during the first few weeks of dieting.Many people do not consider the calories contained in alcohol, however, one gram of pure alcohol has approximately 7 calories.Some alcoholic drinks have as many calories as a meal: for example, 0.5 liters of beer contains 218 calories; liqueurs and cocktails have much higher nutritional value due to the presence of sugar.
Consumption of alcoholic beverages can adversely affect gastrointestinal function and lead to a reduced ability to absorb trace elements.As a result, defects develop that negatively affect the functioning of the entire body.You may also experience some unpleasant symptoms, such as abdominal heaviness, increased gas formation, and problems with bowel movements.Those who do not control their drinking can develop anemia (low levels of red blood cells and hemoglobin in the blood).Some doctors believe beer has beneficial effects on digestion, but like any other alcoholic beverage, it's unlikely to be beneficial."
Many people do not consider the calories contained in alcohol, however, one gram of pure alcohol has approximately 7 calories.Some alcoholic drinks have as many calories as a meal: for example, 0.5 liters of beer contains 218 calories; liqueurs and cocktails have much higher nutritional value due to the presence of sugar.
When you drink alcohol, the pancreas begins to produce too many enzymes, which can lead to inflammation of the organ, or pancreatitis.
Alcohol can affect sexual function, suppress libido and reduce hormone production in both men and women.Pregnant women who drink alcohol put their fetus at risk: Since such drinks reduce levels of B vitamins, there may be problems with the developing nervous system of the fetus.Of course, alcohol can have a negative impact on the functioning of the immune system, and unlimited drinking can lead to many serious illnesses."
In France, until the 1950s, children could drink wine, cider or beer during school holidays – not only was this not banned, it was first encouraged by their parents.It is true that in 1956, the French Ministry of Education banned alcohol consumption for children under 14 years old, but the rest could still drink between classes, but not more than 125 ml (this is the volume of a glass).In 1981, alcohol was banned in schools because children often fell asleep in class or acted too active.In Italy, children also have a special relationship with wine: in 2016, a local senator proposed special courses in schools to teach students about wine culture.Presumably, during these events, children will be taught about the importance of wine in Italian history and how to drink the drink properly, which is said to protect teenagers from alcohol addiction in the future.
What to replace alcohol with?
If You're Not Ready to Quit Drinking Completely, Nutritionist OksanaNazarchuk recommends limiting alcohol consumption to at least as much as possible: "In order not to harm your health, you should not drink more than one to two drinks per week. It is important to consider your personal circumstances after use. It is recommended not to even start drinking alcoholic beverages of any type unless you have already tried it. Official Diet of the United States and CanadaGuidelines recommend one drink per week or less for women and two drinks or less for men. The fewer drinks you drink per week, the healthier you will be. To reap the benefits of the substances contained in wine, you can drink non-alcoholic beverages, which also contain resveratrol (which, by the way, is also found in grape skins and grape seeds).
To break free from drug addiction and alcoholism, psychologist Maya Medvedeva recommends finding a pleasure-inducing activity that stimulates the production of dopamine and serotonin in a natural way: for example, taking regular walks, visiting an exhibition or planning a trip to the bathhouse - all of which have a positive impact on the brain and increase the levels of "happy hormones".To relax, psychologists recommend meditation, hydrotherapy, or even simply listening to relaxing music: "Meditation does not require delving into religious teachings; psychologists recommend finding a quiet, secluded corner, assuming a comfortable position, and observing your breathing. This simple practice can bring calmness, reliefStress, filling the mind with joy and peace. Massage and hydrotherapy are also great ways to get rid of accumulated stress. It is because of the "love hormone" oxytocin that is produced in our body when we are close to the one we love."
Incorporate exercise into your daily life and rethink your diet: "Exercise has pleasant benefits - during physical education classes, adrenaline is released, giving a feeling of relaxation and helping to get rid of accumulated negative emotions," concludes Maya Medvedeva.— Include tyrosine-rich foods in your menu: hard cheeses, meat, beans, fish.Moderate consumption of good quality freshly brewed coffee and a piece of chocolate can also help improve your condition.But don't overindulge in sweets, or you'll end up with an addiction instead of one."