For many people, relaxing on the weekend 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 mental and physical 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,” explains psychologist Maya Medvedeva.— Stress and tension do not emerge or build up 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 cells and neurons.Alcohol activates brain receptors, with dopamine receptors being the most sensitive.
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 itself, since an accessible external source becomes available.Alcohol dependence develops, the habit gradually sets in and the need to drink is formed.
The effect of alcohol on dopamine neurons has been proven by scientific research.It was found that with regular consumption of alcoholic beverages, dopamine ceases to act in a balanced manner and the person does not control his behavior.If you are looking forward to the weekend and a "date" 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, has a detrimental effect on the functioning of the liver,” adds nutritionist Oksana Nazarchuk.— This 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, the female body is more difficult 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 striking symptoms is “tongue disorder,” or slurred speech.This 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 brain changes that can lead to Wernicke-Korsakoff syndrome (a form of amnesia combining a type of long-term amnesia and confusion).
Alcohol also affects eating behavior: leptin levels decrease, we feel acute hunger and do not want to eat the healthiest foods.As a result, we may overeat and not control how much we eat.After drinking any amount of alcohol, fat burning processes stop. Those trying to lose weight should definitely not drink alcohol during the first few weeks of the diet.Many people do not take into account the calories in alcohol, however, one gram of pure alcohol is 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 the sugar.
Drinking alcoholic beverages has a detrimental effect on the functioning of the gastrointestinal tract and leads to a decrease in the absorption capacity of 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 problems with stools.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 beverage, it is unlikely to be beneficial.
Many people do not take into account the calories in alcohol, however, one gram of pure alcohol is 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 the sugar.
When you drink alcohol, 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 reduce hormone production in both men and women.Pregnant women who drink alcohol endanger the fetus: since these 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.Not only was this not forbidden, but it was above all encouraged by their parents.True, in 1956 the French Ministry of National Education banned children under 14 from drinking wine, but others could still 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, because children often fell asleep in class or, conversely, behaved too actively.In Italy, children also have a special relationship with wine: in 2016, a local senator proposed introducing special courses in schools where students would learn about wine culture.It was believed that during these sessions children would learn the importance of wine in Italian history and how to drink it correctly, which should probably protect teenagers from alcohol addiction in the future.
What should you replace alcohol with?
If you are not ready to completely give up alcohol, nutritionist Oksana Nazarchuk recommends at least reducing its consumption as much as possible: "In order not to harm your physical health, you should drink no more than one or two drinks per week. It is important to take into account your personal condition after consumption. It is recommended not to even start drinking any type of alcoholic beverages unless you have already tried them. The official dietary guidelines of the United States and Canadarecommend alcohol consumption for women at one glass or less per week, and for men at two glasses or less per week. The less alcohol you drink, the healthier you are. And to benefit from the benefits of the substances contained in wine, you can drink a non-alcoholic version of the drink, which also contains resveratrol (it is also found in grape skins and seeds).
To get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva advises finding an activity that will bring pleasure and thus provoke the production of dopamine and serotonin in a natural way: for example, taking regular walks, visiting exhibitions or planning a trip to the bathhouse - all this has a positive effect on the brain and raises the level of the “happiness hormone”.To relax, the psychologist recommends meditation, spa treatments and even just listening to relaxing music: "To meditate, you do not 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 weWe feel pleasant contacts, oxytocin, the “love hormone”, is produced in the body. It is thanks to it that we feel butterflies in the stomach when we are close to our loved one.
Include sports in your routine and reconsider your diet: “Sports gives a pleasant bonus - during physical education, adrenaline is released, which gives a feeling of lightness and helps to release accumulated negative emotions,” summarizes Maya Medvedeva.— Include foods rich in tyrosine in your menu: hard cheese, meat, beans, fish.Moderate consumption of high-quality freshly brewed coffee with a piece of chocolate also helps improve your condition.But do not overindulge in sweets, otherwise instead of one addiction you will have another.