“The Shocking Truth: Can Your Martini Be Your Undoing?”
“First you take a drink, then the drink takes a drink, then the drink takes you.”
–F. Scott Fitzgerald, ‘The Great Gatsby
Yes, consuming excessive amounts of alcohol can be dangerous and potentially lethal. Alcohol is a poison that can affect many organs in the body, including the liver, brain, heart, and pancreas. Long-term heavy drinking can lead to liver disease, heart disease, and other serious health problems. Binge drinking, which is defined as consuming large amounts of alcohol in a short period of time, can cause alcohol poisoning, leading to coma and death.
It is important to drink responsibly and in moderation. The Centers for Disease Control and Prevention (CDC) recommends that women have no more than one drink per day, and men have no more than two drinks per day.
The Metabolic Effects of Alcohol
Contrary to popular belief, there are not just three macronutrients in our diet – carbohydrates, fats, and proteins. There is a fourth one that provides significant calories – alcohol.
Alcohol contains calories (7 kcals), which are located between carbohydrates (4 kcals) and fats (9 kcals). When it enters the body, it demands to be burned first, giving it “priority boarding”. This means that any other nutrients present in the blood or consumed with alcohol, such as sugar, must wait to be burned.
The reason for alcohol’s metabolic priority is that it can’t be stored in the body. Once it enters, it is metabolized for energy, which is a unique characteristic. In contrast, excess dietary fats can be stored as fat, while excess carbohydrates can be stored as glycogen in the liver or as fats in the liver and fat cells. However, only the liver has the necessary enzymes to burn alcohol for energy.
Unfortunately, the liver becomes easily overwhelmed by the demand to burn alcohol, often unable to fully metabolize it. In this case, the liver turns the excess alcohol into fat, leading to the accumulation of fat in the liver and the development of fatty liver disease.
The other passengers, excess glucose and fats in the blood, have nowhere to go as alcohol takes priority. This leads to the storage of fat in tissues such as the liver, muscles, and more, contributing to cardiometabolic issues like insulin resistance and heart disease.
To counteract the negative effects of alcohol, it is advisable to limit consumption and pay attention to the sugar content in drinks. Additionally, controlling other aspects of your diet, such as limiting sugar and refined starches and avoiding refined seed oils, can help offset the metabolic consequences of alcohol.
Here are five tips to help you avoid alcohol or limit your alcohol consumption:
Keep yourself busy: Find hobbies and activities that you enjoy and make sure to fill your free time with them. This will keep you occupied and reduce the temptation to drink.
Surround yourself with supportive people: Seek out friends and family members who support your decision to avoid alcohol or drink less. They can encourage you and help you stay on track.
Plan: When you know you will be in a situation where alcohol is present, plan ahead and find ways to manage the situation without drinking.
Find alternative drinks: Instead of reaching for an alcoholic beverage, try drinking water, tea or a non-alcoholic drink. This will keep you hydrated and help you avoid alcohol.
Know your trigger: knowing your triggers and having a plan can be very helpful in avoiding alcohol or reducing your alcohol consumption. A trigger is anything that causes you to want to drink, such as stress, boredom, or social pressure. By recognizing and understanding your triggers, you can be better prepared to manage them and avoid drinking.
Giving up alcohol can have many positive side effects on your health and well-being, including:
Improved sleep: Alcohol can interfere with the quality of your sleep, causing you to wake up feeling tired and groggy. By giving up alcohol, you can improve the quality of your sleep and wake up feeling refreshed and energized.
Better mental health: Alcohol can worsen symptoms of depression and anxiety, and can lead to addiction and other mental health problems. By giving up alcohol, you can improve your mental health and reduce your risk of developing these problems.
Improved physical health: Alcohol can increase the risk of many serious health problems, such as liver disease, heart disease, and cancer. By giving up alcohol, you can improve your physical health and reduce your risk of these and other health problems.
Increased energy: Alcohol can make you feel sluggish and tired, especially if you drink heavily. By giving up alcohol, you can increase your energy levels and feel more alert and productive.
Better relationships: Alcohol can damage personal relationships and lead to conflict and tension. By giving up alcohol, you can improve your relationships and build stronger connections with the people in your life.
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