For many people, relaxing on weekends is associated with alcohol - they don't see anything wrong with it because they only drink a few glasses of wine or a bottle of beer.But even a seemingly small amount of alcohol can be harmful and lead to addiction.Let's look at how alcohol affects physical and mental health and how to learn to relax in other ways.
They say:
Maya Medvedeva - psychologist, psychosomatologist
Oksana Nazarchuk - practicing nutritionist
How is addiction formed?
“In the modern world, people lead an active social life and spend most of their time at work,” says psychologist Maya Medvedeva.— Stress and tension do not appear and accumulate over time.When they reach their peak, the mind and body need relaxation.Alcohol is the easiest way to achieve this state.Ethanol molecules quickly penetrate through the plasma membrane into the intracellular environment and easily reach any cells and neurons.Alcohol activates brain receptors, with dopamine receptors being the most sensitive to it.
This explains why with small doses of alcohol a person feels a surge of strength, happiness, good mood and vigor.Dopamine is one of the “happy hormones” that stimulates the emergence of positive emotions.After drinking alcohol, a person wants to dance, sing, laugh, he becomes more sociable.If you drink regularly, the body stops producing dopamine on its own as an accessible external source becomes available.Alcohol dependence develops, the habit is gradually established and the need to drink is formed.
The effect of alcohol on dopaminergic neurons has been proven by scientific research.It was found that with regular consumption of alcoholic beverages, dopamine stops working in a balanced way and the person does not control their behavior.If you are looking forward to the weekend and your “date” with alcohol, be careful: the development of addiction has already begun.Show awareness and start combating the onset of alcoholism.”
How does alcohol affect internal organs?
“Alcohol begins to affect the functioning of our body from the first sip and, first of all, it harms the functioning of the liver,” adds nutritionist Oksana Nazarchuk.— It can cause various diseases, inflammatory processes and complications of this organ, even cirrhosis.The liver is the organ where detoxification processes take place.Thus, liver diseases have a detrimental effect on the functioning of the entire body.By the way, it is more difficult for the female body to process alcohol, and the liver can be destroyed much faster than in men.Alcohol also negatively affects the functioning of the heart and the amount of sugar in the blood, which can lead to serious diseases of the cardiovascular system.
Alcohol also affects the functioning of the central nervous system: one of the most striking symptoms is “slurred tongue”, or slurred speech.It reduces the connection between the body and the brain, making it more difficult to coordinate movements and maintain balance.Some may experience numbness and tingling in their arms and legs.In chronic alcoholics, alcohol causes changes in the brain that can lead to Wernicke-Korsakoff syndrome (a form of amnesia that combines a type of long-term amnesia and confusion).
Alcohol also affects eating behavior: leptin levels decrease, we feel acutely hungry and we don't want to eat the healthiest foods.As a result, we may overeat and not control the amount we eat.After drinking any amount of alcohol, fat burning processes stop. Those trying to lose weight should definitely not consume alcoholic beverages in the first few weeks of the diet.Many people do not take into account the calories contained in alcohol, however, one gram of pure alcohol is equivalent to approximately 7 kcal.Some alcoholic drinks contain as many calories as full meals: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much higher due to the sugar.
Consumption of alcoholic beverages impairs the functioning of the gastrointestinal tract and leads to a decrease in the ability to absorb microelements.As a result, deficiencies are created that negatively affect the functioning of the entire body.You may also experience unpleasant symptoms such as heaviness in the abdomen, increased gas formation and stool problems.Those who do not control their alcohol consumption experience anemia (low levels of red blood cells and hemoglobin in the blood).Some doctors believe that beer has a beneficial effect on digestion, but like any other alcoholic beverage, it is unlikely to be beneficial.”
Many people do not take into account the calories contained in alcohol, however, one gram of pure alcohol is equivalent to approximately 7 kcal.Some alcoholic drinks contain as many calories as full meals: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much higher due to the sugar.
When consuming alcohol, the pancreas begins to produce many enzymes, which can lead to inflammation of this organ, or pancreatitis.
Alcohol affects sexual function and can suppress libido and reduce hormone production in both men and women.Pregnant women who drink alcohol put the fetus at risk: as these drinks reduce the level of B vitamins, the fetus may have problems developing its nervous system.And, of course, alcohol negatively affects the functioning of the immune system, and its unlimited consumption can cause many serious illnesses.”
In France, until the 1950s, children were allowed to drink wine, cider or beer during school holidays - this was not only not prohibited, but encouraged, first of all, by their parents.True, in 1956, the French Ministry of Education banned children under 14 from drinking wine, but the rest were still allowed to drink alcohol between classes, but not more than 125 ml (this is the volume of the glass).In 1981, alcohol was completely banned in schools, as children often fell asleep in class or, on the contrary, behaved too actively.In Italy, children also have a special relationship with wine: in 2016, a local senator proposed introducing special classes in schools where students would learn wine culture.It was assumed that during them children would be informed about the importance of wine in Italian history and how to drink the drink correctly, supposedly this should protect teenagers from alcohol addiction in the future.
How to replace alcohol?
If you are not ready to give up alcohol completely, nutritionist Oksana Nazarchuk recommends at least reducing its consumption as much as possible: "In order not to harm your physical health, you should not drink more than one or two glasses per week. It is important to consider your personal condition after use. It is recommended not to even start drinking any type of alcoholic beverage unless you have already tried it. The official dietary guidelines of the United States and Canada recommend drinking alcohol for women as one drink or less per week, and formen eat two drinks or less per week. The less alcohol you drink, the healthier you are. And to enjoy the benefits of the substances contained in wine, you can drink a non-alcoholic version of the drink, which also contains resveratrol (by the way, it is also found in the skin and seeds of grapes).
To get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva advises finding an activity that gives pleasure and thus provokes the production of dopamine and serotonin in a natural way: for example, going for walks regularly, visiting exhibitions or planning a trip to the bathhouse - all this has a positive effect on the brain and increases the level of the “happiness hormone”.To relax, the psychologist recommends meditation, spa treatments and even simply listening to relaxing music: "To meditate, you don't need to delve into religious teachings; psychologists advise finding a quiet, secluded corner, taking a comfortable position and observing your breathing. This simple exercise brings peace, relieves stress, and joy and peace reign in the soul. Massages and spa treatments are also a great way to get rid of accumulated stress. When we feel pleasant touches, the body produces oxytocin, the “love hormone”.It is because of him that we feel butterflies in our stomach when we are close to our loved one.”
Include sport in your routine and reconsider your diet: “Sport gives a pleasant bonus - during physical education adrenaline is released, which gives a feeling of lightness and helps to throw away accumulated negative emotions,” summarizes Maya Medvedeva.— Include foods rich in tyrosine in your menu: hard cheeses, meats, beans, fish.Moderate consumption of high-quality fresh coffee with a piece of chocolate also helps to improve your condition.But don't overdo it with sweets, otherwise instead of one addiction you will simply have another one.”