For many, weekend relaxation is associated with alcohol - they see nothing wrong with it, because they only drink a few glasses of wine or a bottle of beer.But even such a small amount of alcohol can be harmful and lead to addiction.Let's look at how alcohol affects your mental and physical health and how to learn to relax in other ways.
They say:
Maya Medvedeva - psychologist, psychosomatologist
Oksana Nazarchuk - practicing nutritionist
How does addiction develop?
"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 come out and do not accumulate over time.When they reach their peak, the mind and body need rest.Alcohol is the easiest way to get this condition.Ethanol molecules quickly penetrate the intracellular environment through the plasma membrane and easily reach any cell and neuron.Alcohol activates receptors in the brain, dopamine receptors are the most sensitive to it.
This explains how a person's strength, happiness, good mood and vigor increase with a small dose of alcohol.Dopamine is one of the "happy hormones" that stimulates the emergence of positive emotions.After drinking alcohol, a person wants to dance, sing, laugh, and becomes more sociable.If you drink regularly, your body will stop producing dopamine on its own as an available external source becomes available.Alcohol addiction develops, the habit gradually develops, and the need to drink develops.
The effect of alcohol on dopaminergic neurons has been confirmed by scientific research.It has been established that with the regular consumption of alcoholic beverages, dopamine is out of balance and the person cannot control their behavior.If you are looking forward to the weekend and the "meeting" with alcohol, beware: the development of addiction has already begun.Show awareness and start fighting the beginnings of alcoholism.”
How does alcohol affect internal organs?
"Alcohol starts to affect the functioning of our body from the first sip, and above all it has a harmful effect on the functioning of the liver," adds nutritionist Oksana Nazarchuk.— It can cause various diseases, inflammatory processes and complications of this organ, up to cirrhosis.The liver is the organ in which detoxification processes take place.Thus, liver diseases have a detrimental effect on the functioning of the entire body.By the way, women's bodies have a harder time processing alcohol, and the liver can die much faster than men's.Alcohol has a negative effect on heart function and blood sugar levels, and can lead to serious cardiovascular diseases.
Alcohol also affects the functioning of the central nervous system: one of the most obvious symptoms is "slurred speech", i.e. speech disorder.It reduces the connection between the body and the brain, making it difficult to coordinate movements and maintain balance.Some may experience numbness and tingling in the 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 long-term amnesia and confusion).
Alcohol also affects eating behavior: leptin levels decrease, we have an acute feeling of hunger, and we don't want to eat the healthiest foods.As a result, we may overeat and not be able to control the amount we eat.After consuming any amount of alcohol, fat burning processes stop. Those who are trying to lose weight should definitely not drink alcohol during the first weeks of the diet.Many people do not consider the calories in alcohol, however, one gram of pure alcohol is about 7 kcal.Some alcoholic beverages contain as many calories as whole meals: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much higher because of the sugar.
Consumption of alcoholic beverages has a harmful effect on the functioning of the gastrointestinal tract and leads to a decrease in the absorption of microelements.As a result, deficiencies are created that negatively affect the functioning of the entire organization.You may also experience unpleasant symptoms such as abdominal heaviness, 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 all alcoholic beverages, it is unlikely to be beneficial.”
Many people do not consider the calories in alcohol, however, one gram of pure alcohol is about 7 kcal.Some alcoholic beverages contain as many calories as whole meals: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much higher because of the sugar.
During alcohol consumption, the pancreas begins to produce too many enzymes, which can lead to inflammation of this organ, or pancreatitis.
Alcohol affects sexual function and can suppress libido and decrease hormone production in both men and women.Pregnant women who drink alcohol endanger the fetus: since such drinks reduce the level of vitamin B, the fetus may experience problems with the development of the nervous system.And of course, alcohol negatively affects the functioning of the immune system, and its unlimited consumption can cause many serious diseases."
In France, until the 1950s, children could drink wine, cider or beer during the school holidays - not only was this not prohibited, but it was primarily encouraged by their parents.True, in 1956 the French Ministry of Education banned the consumption of wine for children under the age of 14, but the others were still allowed to drink alcohol between classes, but no more than 125 ml (this is the volume of the glass).In 1981, alcohol consumption 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 the introduction of special classes in schools, where students would be educated about wine culture.It was assumed that during these, the children will be told about the importance of wine in Italian history and the correct consumption of the drink, which is said to protect teenagers from alcohol addiction in the future.
What should we replace alcohol with?
If you're not ready to completely give up alcohol, nutritionist Oksana Nazarchuk recommends that you at least reduce your consumption as much as possible: "To avoid harm to physical health, drink no more than one or two glasses per week. After use, it's important to consider your personal condition. We recommend that you do not start drinking any alcoholic beverages unless you have already tried less alcohol per week in the United States and the official dietary guidelines for women. and for men, weeklythey drink two or less alcohol, the healthier they are, and in order to enjoy the beneficial effects of the substances in the wine, you can also drink the alcohol-free version of the drink, which also contains resveratrol (by the way, it is also found in the skin and seeds of the grape).
In order to get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva advises you to find an activity that gives you pleasure and thus naturally provokes the production of dopamine and serotonin: for example, take regular walks, visit exhibitions or plan a trip to the spa - all this has a positive effect on the brain and increases the level of the "happiness hormone".For relaxation, the psychologist recommends meditation, spa treatments, or even simply listening to relaxing music: "You don't need to delve into religious teachings to meditate, psychologists advise you to find a quiet, secluded corner, take a comfortable position and watch your breathing. This simple exercise brings peace, relieves stress, joy and peace reign in the soul. If the massage and the spa are also a pleasant feelingDuring touching, the "love hormone" oxytocin is produced in the body.It is because of him that we feel butterflies in our stomach when we are near our loved one.
Include sports in your routine and rethink your diet: "Sports give a pleasant bonus - adrenaline is released during physical education, which gives an easy boost and helps to throw away accumulated negative emotions," sums up Maya Medvedeva.— Add foods rich in tyrosine to your menu: hard cheese, meat, beans, fish.Moderate consumption of high-quality, freshly brewed coffee with a piece of chocolate will also improve your condition.But don't overindulge in sweets, otherwise you'll end up with one addiction instead of another.”