For many people, relaxing on the weekends is associated with alcohol: they see nothing wrong with it because they only drink a couple of 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 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 form?
“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 go away and accumulate over time.When they reach their peak, the mind and body require relaxation.Alcohol is the easiest way to achieve this state.Ethanol molecules rapidly penetrate through the plasma membrane into the intracellular environment and easily reach any cell and neuron.Alcohol activates brain receptors, and dopamine receptors are 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 “hormones of joy” that stimulates the emergence of positive emotions.After drinking alcohol, a person wants to dance, sing, laugh, 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 consolidated and the need to drink is formed.
The effect of alcohol on dopaminergic neurons has been demonstrated by scientific research.It turned out that with regular consumption of alcoholic beverages, dopamine ceases to work in a balanced manner and the person does not control his behavior.If you are looking forward to the weekend and a “meeting” with alcohol, be careful: the development of addiction has already begun.Show awareness and start fighting the beginnings 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 has a detrimental 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.Therefore, 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 and can lead to serious diseases of the cardiovascular system.
Alcohol also affects the functioning of the central nervous system: one of the most obvious symptoms is "slurred tongue" or slurred speech.It reduces the connection between the body and the brain, making it more difficult for us 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 and we feel acute hunger and do not want to eat the healthiest food.As a result, we may overeat and not control the amount we eat.After drinking any amount of alcohol, fat burning processes stop. Those who are trying to lose weight should definitely not drink alcohol 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 a full meal: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much greater thanks to sugar.
Drinking alcoholic beverages has a detrimental effect on 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 organism.You may also experience unpleasant symptoms such as heaviness in the abdomen, increased gas formation, and problems with stool.Those who do not control their alcohol consumption suffer from 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 drink, it is unlikely to have any beneficial effects."
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 a full meal: for example, 0.5 liters of beer contains 218 kcal;the nutritional value of liqueurs and cocktails is much greater thanks to sugar.
When you drink alcohol, your pancreas starts producing too 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: since such drinks reduce the level of B vitamins, the fetus may have 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 school holidays: this was not only not prohibited, but was encouraged, first of all, by their parents.True, in 1956, the French Ministry of Education prohibited children under 14 from drinking wine, but others could still drink alcohol between lessons, but no 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, conversely, behaved too actively.In Italy, even children have a special relationship with wine: in 2016 a local senator proposed introducing special lessons in schools to teach students about wine culture.It was assumed that during these children were told about the significance of wine in Italian history and how to drink the drink correctly, presumably this should protect adolescents from alcohol addiction in the future.
What to replace alcohol with?
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 a week. It is important to consider your personal condition after use. It is recommended not to start drinking any types of alcoholic beverages unless you have already tried them. The official dietary guidelines for the United States and Canada recommend alcohol intake for women as one drink orless per week, and for men as two drinks or less per week. The less alcohol you drink, the healthier you are. And to take advantage of the benefits of the substances contained in wine, you can drink a non-alcoholic version of the drink, which also contains resveratrol (among other things, it is also found in grape skins and seeds).”
To get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva recommends finding an activity that brings pleasure and thus causes the production of dopamine and serotonin in a natural way: for example, regularly taking walks, visiting exhibitions or planning a trip to the bathhouse - all this has a positive effect on the brain and increases the level of the "hormone of happiness".To relax, the psychologist recommends meditation, spa treatments and even simply listening to relaxing music: "To meditate, it is not necessary to delve into religious teachings; psychologists recommend 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 hormone "hormone" is produced in the bodyof love", oxytocin. 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 light push and helps to throw out accumulated negative emotions," summarizes Maya Medvedeva.— Include foods rich in tyrosine in your menu: hard cheeses, meat, beans, fish.Even moderate consumption of high-quality freshly brewed coffee with a piece of chocolate helps to improve your condition.But don't overdo it with sweets, otherwise instead of one addiction you will get another."