For many people, relaxing on the weekend is associated with alcohol - they see nothing wrong with drinking only a couple of glasses of wine or a bottle of beer.But even such 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 - nutritionist
How does addiction occur?
"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 outside 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 quickly 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 to it.
This explains why with small doses of alcohol a person feels an influx of strength, happiness, good mood and strength.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 social.If you drink regularly, the body stops producing dopamine itself, because an external source becomes available.Addiction to alcohol develops, a habit is gradually established and the need to drink is formed.
The effect of alcohol on dopaminergic neurons has been proven by scientific research.It was established that with regular consumption of alcoholic beverages, dopamine ceases to act in a balanced way and the person does not control his behavior.If you are looking forward to the weekend and "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, 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 where detoxification processes take place.Therefore, liver diseases adversely affect the functioning of the entire organism.Otherwise, it is more difficult for a woman's body to process alcohol, and the liver can be destroyed much faster than in men.Alcohol has a negative effect on the work 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 "slurred speech" or slurred speech.It reduces the connection between the body and the brain, which makes it difficult for us to coordinate movements and maintain balance.Some may experience numbness and tingling in their hands and feet.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: the level of leptin decreases, and we feel acute hunger and want to eat not the healthiest food.As a result, we can overeat and not control the amount we eat.After consuming any amount of alcohol, fat burning processes stop. Those trying to lose weight should definitely not drink alcohol in the first weeks of the diet.Many people do not consider the calories contained in alcohol, however, one gram of pure alcohol is approximately 7 kcal.Some alcoholic beverages contain as many calories as full 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 work 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 body.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 physicians believe that beer has a beneficial effect on digestion, but, like any other alcoholic drink, it is unlikely to be beneficial.”
Many people do not consider the calories contained in alcohol, however, one gram of pure alcohol is approximately 7 kcal.Some alcoholic beverages contain as many calories as full 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.
When consuming alcohol, the pancreas begins to produce too many enzymes, which can lead to inflammation of this organ, i.e. 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 the school holidays - not only was it not forbidden, but, above all, it was encouraged by their parents.True, in 1956 the French Ministry of Education banned children under 14 from drinking wine, but the rest 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, too, children have a special relationship with wine: in 2016, a local senator proposed the introduction of special classes in schools where students would be taught wine culture.It was assumed that during them, children would be told about the importance of wine in Italian history and how to properly drink the drink, and supposedly this should protect teenagers from alcohol addiction in the future.
What to replace alcohol with?
If you are not ready to completely give up alcohol, nutritionist Oksana Nazarchuk recommends that you at least reduce its 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 consider your personal condition after use. It is recommended that you do not even start drinking any type of alcoholic beverages unless you have already tried them in the guide to alcoholic beverages in the United States. women as one drink or less per week, and for men as two drinks or less per week,the less alcohol you drink, the healthier you are, and to benefit from the substances contained in wine, you can also 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).
In order to get rid of addiction and stop drinking alcohol, psychologist Maya Medvedeva advises finding an activity that will bring pleasure and thereby stimulate the production of dopamine and serotonin in a natural way: for example, go for a walk regularly, visit exhibitions or plan to go to the bathroom - all this has a positive effect on the brain and raises the level of the hormone "happiness."For relaxation, the psychologist recommends meditation, spa treatments, and even simply listening to relaxing music: "To meditate, you don't need to engage in religious teachings; psychologists advise you to find a quiet, secluded corner, take a comfortable position and observe your breathing. This simple exercise brings peace, relieves stress, and joy and peace reign in the soul, and in this way spa treatments accumulate. Stress When we feel pleasant touches, the body produces a "love hormone", which is why we feel butterfliesin the stomach when we are close to a loved one.
Include sports in your routine and reconsider your diet: "Sports give a pleasant bonus - during physical education, adrenaline is released, which gives a feeling of light drive and helps to expel accumulated negative emotions," sums up Maya Medvedeva.— Include foods rich in tyrosine in your menu: hard cheese, meat, beans, fish.Moderate consumption of quality freshly brewed coffee with a chocolate chip also helps to improve your condition.But don't overdo it with sweets, otherwise you'll get one addiction instead of another.”