For many people, relaxing on the weekend involves alcohol - they don't see anything bad in it, since 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 mental and physical health and how to learn to relax in other ways.
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Maya Medvedeva - psychologist, psychosomatologist
Oksana Nazarchuk – practicing nutritionist
How does addiction arise?
“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 to the fore and do not accumulate over time.When they reach their climax, the body and mind 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 all 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 an increase in strength, happiness, good mood and vitality.Dopamine is one of the “joy hormones” that stimulates the development of positive emotions.After drinking alcohol, a person wants to dance, sing, laugh, he becomes more sociable.When you drink regularly, the body stops producing dopamine on its own because there is an accessible external source.Alcohol dependence develops, the habit gradually becomes established and a need to drink arises.
The effect of alcohol on dopaminergic neurons has been proven by scientific research.It has been found that when alcoholic beverages are consumed regularly, dopamine no longer works in a balanced manner and the person no longer controls their 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 fight the beginnings of alcoholism.”
How does alcohol affect internal organs?
“Alcohol begins to affect the functioning of our body from the first sip and, above all, has a detrimental effect on liver function,” adds nutritionist Oksana Nazarchuk.— It can cause various diseases, inflammatory processes and complications of this organ, up to cirrhosis of the liver.The liver is the organ in which detoxification processes take place.Liver diseases therefore 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 heart function and blood sugar levels and can lead to serious diseases of the cardiovascular system.
Alcohol also affects the function of the central nervous system: one of the most noticeable symptoms is “slurred tongue” or slurred speech.It reduces the connection between the body and brain, making it more difficult for us 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 a type of long-term amnesia and confusion).
Alcohol also influences eating behavior: leptin levels drop, we feel acute hunger and don't want to eat the healthiest foods.As a result, we may overeat and be unable to control the amount we eat.After drinking any amount of alcohol, fat burning stops. If you want to lose weight, you 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 has around 7 kcal.Some alcoholic drinks contain as many calories as complete meals: for example, 0.5 liters of beer contain 218 kcal;The nutritional value of liqueurs and cocktails is much higher due to sugar.
Consumption of alcoholic beverages impairs the functioning of the gastrointestinal tract and leads to a reduced ability to absorb microelements.This creates defects that have a negative impact on the functioning of the entire body.Unpleasant symptoms such as heaviness in the abdomen, increased gas formation and problems with stool may also occur.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 contained in alcohol, however, one gram of pure alcohol has around 7 kcal.Some alcoholic drinks contain as many calories as complete meals: for example, 0.5 liters of beer contain 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 lead to inflammation of this organ, pancreatitis.
Alcohol impairs sexual function and can suppress libido and reduce hormone production in both men and women.Pregnant women who drink alcohol endanger the fetus: Since such drinks reduce the content of B vitamins, problems with the development of the nervous system can occur in the fetus.And of course, alcohol impairs the functioning of the immune system and its excessive consumption can cause many serious diseases.”
In France, until the 1950s, children were able to drink wine, cider or beer during school holidays - not only was this not forbidden, but was encouraged, above all, by their parents.Although the French Ministry of Education banned children under 14 from drinking wine in 1956, 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 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 the introduction of special lessons in schools to teach students about wine culture.It was assumed that the children would be taught the importance of wine in Italian history and how to drink it properly in order to protect young people from alcohol addiction in the future.
What can you replace alcohol with?
If you are not ready to give up alcohol completely, nutritionist Oksana Nazarchuk recommends reducing alcohol consumption at least as much as possible: "In order not to harm your physical health, you should drink no more than one to two glasses per week. It is important to take into account your personal condition after consumption. It is recommended not to start drinking any type of alcoholic beverages at all unless you have already tried them. Official dietary guidelines for the United States and Canada recommend one or less alcohol consumption for women perweek and for men two.”drinks or less per week.
To get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva advises finding an activity that brings joy and thereby naturally stimulates the production of dopamine and serotonin: for example, go for a regular walk, visit exhibitions or plan 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 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 paying attention to 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 relieve accumulated stress. When we feel pleasant touches,The “love hormone” oxytocin is produced in the body.It makes us feel butterflies in our stomachs when we are close to our loved one.”
Integrate sport into your everyday life and reconsider your diet: “Sport gives a pleasant bonus - during physical education classes, adrenaline is released, which gives a slight feeling of drive and helps to get rid of accumulated negative emotions,” summarizes Maya Medvedeva.— Include tyrosine-rich foods in your diet: 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 indulge in too many sweets, otherwise you’ll just get another addiction instead of one.”