For many people, relaxing on the weekends is associated with alcohol;They don't see anything 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 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 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, 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 "joy hormones" that stimulates the appearance of positive emotions.After drinking alcohol, a person wants to dance, sing, laugh and 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 gradually establishes itself and the need to drink is formed.
Scientific research has demonstrated the effect of alcohol on dopaminergic neurons.It was found that with regular consumption of alcoholic beverages, dopamine stops acting 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, 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 occur.Therefore, liver diseases have a detrimental effect on the functioning of the entire organism.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 cause 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 difficulty speaking.It reduces the connection between the body and the brain, making it 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 prolonged 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 can 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 that alcohol contains, however, one gram of pure alcohol is equivalent to approximately 7 kcal.Some alcoholic beverages 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 higher due to sugar.
The consumption of alcoholic beverages has a detrimental effect on the functioning of the gastrointestinal tract and causes 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 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 that alcohol contains, however, one gram of pure alcohol is equivalent to approximately 7 kcal.Some alcoholic beverages 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 higher due to sugar.
When drinking alcohol, the pancreas begins to produce too many enzymes, which can cause 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 these 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 excessive 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 encouraged, first of all, by their parents.True, in 1956 the French Ministry of Education prohibited children under 14 from drinking wine, but the rest could still drink alcohol between classes, but no more than 125 ml (this is the volume of the glass).In 1981, alcohol was completely prohibited 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 lessons in schools where students would be taught about wine culture.During them children were supposed to be told about the importance of wine in the history of Italy and how to drink it correctly, supposedly this should protect teenagers from alcohol addiction in the future.
What to replace alcohol with?
If you are not willing to give up alcohol completely, nutritionist Oksana Nazarchuk recommends at least reducing your 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 take into account your personal condition after use. 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 Canada recommend that women have one drink or less per week, and men, two drinks orless."per week.The less alcohol you drink, the healthier you will be.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 (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 you pleasure and thus provokes the production of dopamine and serotonin naturally: for example, going for a walk regularly, 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, it is not necessary to delve into religious teachings; psychologists recommend finding a quiet and secluded corner, adopting 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 an excellent way to get rid of accumulated stress. When we feel pleasant contact, the "love hormone" is produced in the body,oxytocin. It is because of it that we feel butterflies in our stomach when we are close to our loved one.”
Include sports in your routine and reconsider your diet: “Sports provide a pleasant advantage: during physical education adrenaline is released, which gives a feeling of light drive and helps eliminate accumulated negative emotions,” Maya Medvedeva summarizes.— 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 don't overdo it with sweets, otherwise, instead of one addiction, you will end up having another one.”