Drinking Alcohol Ruins Weight Loss and Mental Health
Alcohol is a beast of its own nature. Some studies have shown that drinking in moderation is not only not bad for us, but the tannins in wine can even help heart health. Other studies have shown that alcohol in any amount is not good for you, and the bad effects outweigh any possible good ones.
Alcohol is both a depressant and a stimulant. It reduces inhibitions, depresses breathing rate, and excites passion while taking away ability (to paraphrase Shakespeare). Alcohol can be addictive, especially with a family history of alcoholism. It's related to processed sugars and is correlated with diabetes. It also has cultural associations with how it's broken down in the body or, based on genetics, who might be more at risk for an alcohol addiction.
Some people like to drink after a long day or to drink in celebration of a win. It shouldn't be treated as a reward system or as an emotional numbing agent. To borrow a line from Alcoholics Anonymous, there is no problem so big that alcohol cannot make it worse.
Alcohol messes with your central nervous system (that's your brain). It might cause momentary feelings of reduced inhibition, but - in addition to running the risk of a painful hangover - it also reduces a person’s ability to self-regulate emotions.
Metabolism
If you're looking to lose weight, alcohol is also a doubly-bad go-to. Not only is alcohol a calorie-rich substance, but it also reduces your metabolism, meaning other calories you may have consumed won't get broken down so quickly either. When you drink alcohol, your body breaks it down into a type of sugar called acetaldehyde. Acetaldehyde is then converted into acetate, which is used for energy or stored as fat.
Not only does alcohol reduce the calories you burn and add its own, but there's Even More! Alcoholism is associated with an increased production of ghrelin, a hormone that makes you feel hungry. This can lead to overeating, especially if you drink on an empty stomach.
Messes with sleep
Drinking alcohol can have a significant impact on your sleep health. While it may help you fall asleep faster, it can disrupt the quality of your sleep and lead to poor sleep hygiene. Alcohol interferes with the body's natural sleep cycle, leading to more frequent awakenings and lighter periods of sleep. It also reduces REM (rapid eye movement) sleep, which is essential for feeling rested and refreshed in the morning. Additionally, drinking alcohol before bed can increase snoring and cause dehydration, which can lead to further disruption of your sleeping pattern. To ensure good quality sleep, it is best to avoid drinking alcohol before bedtime or limit your intake to one or two drinks per day.
In addition, alcohol can disrupt your sleep patterns in a way that increases endogenous steroid production. When you don't get enough sleep, your body produces more of the stress hormone cortisol. Cortisol can increase appetite and lead to weight gain.
Here are some tips for reducing your alcohol intake:
Set a limit for yourself and stick to it. Setting a limit of zero is just fine.
If you're going to drink alcohol, at least alternate alcoholic drinks with non-alcoholic drinks.
Drink slowly.
Drink water before you consider alcohol. Sometimes you're just thirsty.
Eat before you drink. Preferably eat something with a savory or interesting flavor. Sometimes we drink because we're bored.
Get enough sleep.
Exercise regularly. If you don't have time to drink because you want to go for a run or hit the gym, it's pretty clear which one of those should take priority.
If you are struggling with alcohol abuse, there are many resources available to help you. Talk to your doctor or a mental health professional. There are also many support groups available, such as Alcoholics Anonymous.
Inflammation
Inflammation is a natural immune response to injury or infection, but chronic inflammation can damage tissues and organs. Alcohol can cause inflammation in several ways. It can damage cells, increase the production of inflammatory chemicals, and weaken the immune system. Cortisol, that glucocorticoid mentioned above, also suppresses the immune system (steroids do that and are often taken as medication to reduce auto-immune responses) Alcohol can also disrupt the gut microbiome, which can further lead to inflammation.
The amount of alcohol that can cause inflammation varies from person to person. However, even moderate drinking can increase the risk of inflammation. Heavy drinking is associated with a higher risk of chronic inflammation and a number of chronic diseases, including heart disease, stroke, liver disease, and cancer.
Tips for taking a break from alcohol:
Stress reduction like meditation habits and reading a book at night
Having other interesting things to drink - I prefer iced tea
Sugar alternatives - yes, it’s not great, but better to indulge in something that won’t cause liver damage
Stay hydrated - never use the excuse of alcohol because of thirst
Enjoy sleeping well
Cut yourself some slack in terms of irritability
If you just like a drink now and then, remember that it's still going to work against you for both mental and physical health. There are so many other better choices available that are easier on your finances, too.
This is a quadruple whammy of physical weight gain (calories, reduction in metabolism, ghrelin production increase, and sleep disrupting agent) coupled with emotional instability and a lack of motivation to fix actual causes. Couple that with a time sink and a money-waster, and you almost wonder why people drink at all.
Finally, alcohol can make it harder to exercise. When's the last time you had a beer and thought to yourself, "now's the time to hit the gym"? With impaired coordination and balance, that's definitely not the time to go for a run or lift weights.
If you are concerned about weight gain, it is important to limit your alcohol intake. The Dietary Guidelines for Americans recommend that women have no more than one drink per day and men have no more than two drinks per day. If you're looking for a healthy lifestyle and mood stability, though, there's no reason to go to that limit.