alcohol consumption Archives - thenutritionwatchdog.com

Five Convincing Reasons to Stop Drinking Forever

The Watchdog — Sat, 31 Dec 2022 17:04:39 +0000

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I debated about writing on this topic, because I know there are many people who enjoy this substance, so I am here to apologize ahead of time for being the bearer of bad news.

This information I am about to present is about drinking alcohol and its effects on your brain, gut, mood, inflammation, DNA and hormones. It unfortunately applies to all drinkers including, and especially, those who may be mild to moderate regular drinkers (1-2 drinks per day).

This is quite frankly, information that cannot be ignored. While the research has been available for quite a while, it has been ignored, swept under the rug, or considered to be applicable only for those who participate in heavy usage of alcohol. Not true. If you drink on any kind of regular basis, this information applies to you, and you deserve to know about something that has such strong negative associations with your health.

Alcohol is a huge cultural and social institution. Most all holidays, year ‘round, revolve around drinking alcohol. Social gatherings including weddings, birthdays, anniversaries, and other celebrations often center around alcohol usage. Then there’s football, baseball, and other spectator sports. What would the Super Bowl be without beer? And don’t forget daily Happy Hour.

In 2021, the global market share of the alcohol industry amounted to around 1.45 trillion dollars. This is an increase of 72 billion dollars over 2019. This is BIG money, and I suspect the reason most people don’t hear about alcohol’s dangers has a lot do with this huge trillion-dollar industry and how they control the negative information surrounding alcohol.

Alcohol, despite its worldwide acceptance, and its many social and cultural contexts, has a very dark side which doesn’t get much notice, or is generally just ignored.

Drinking alcohol is as dangerous or more dangerous than smoking cigarettes, even in small amounts. In fact, some studies have compared 10g of alcohol a day (that’s one small glass of wine, 1 shot of liquor, or a beer) to smoking a half a pack or more of cigarettes a week.

This recent survey found that most adults in the United States have little knowledge of the link between alcohol and cancer, even though about 60-70% of the adult population drinks.

Even worse, over 10% of respondents wrongly believe that drinking alcohol, especially wine, is good for you. Yes, red wine does contain resveratrol, a natural antioxidant that slows aging. Unfortunately for you wine drinkers, the amount of resveratrol in wine is low.

Resveratrol concentrations in wine can range from negligible to around 2 milligrams per liter (for Pinot Noir which has the highest levels of resveratrol). This means you’d would have to get in about 1000 milligrams per day to receive any health benefits it offers.

To put these figures into perspective, you’d have to consume more than 500 liters, which equates to about 650 bottles of wine, per day. I don’t think 600 bottles of anything a day will do you much good, especially 600 bottles of wine.

What Happens in Your Body When You Drink Alcohol

Alcohol is a water- and fat-soluble substance, which means it can penetrate all organs and tissues, except bone and fat–and it’s damaging effects cross the blood brain barrier to cause damage to brain cells as well.

There are three primary types of alcohol, according to chemistry: isopropyl, methyl, and ethyl. All are toxic, but only ethyl, or grain, alcohol can be consumed by humans. However, ethyl alcohol is still very toxic to the body, and it causes substantial stress and damage to your cells.

When you drink alcohol, it is quickly absorbed into the bloodstream and travels to your liver, where it is metabolized. The main enzyme responsible for metabolizing alcohol in the liver is called alcohol dehydrogenase (ADH).

Alcohol dehydrogenase converts ethanol into acetaldehyde, a toxin, which is then further metabolized into acetic acid or acetone. Acetic acid is then broken down into water and carbon dioxide, which can be eliminated from the body through urine, breath and sweat.

The liver can only metabolize a small amount of alcohol at a time, and this varies from person to person. Generally, the liver can process about one drink per hour. If a person drinks faster than one drink per hour, the liver cannot speed up the detoxification process. Women metabolize alcohol slower than men, and older adults metabolize alcohol slower than younger adults.

Unmetabolized alcohol will circulate in the bloodstream, in the form of acetaldehyde. Acetaldehyde is the ‘poison’ part of alcohol, and the tipsy buzz you are feeling is actually the poison circulating in your bloodstream and your brain. In addition to making you feel tipsy, this poison is invading your cells and doing major damage to them.

1. Alcohol and Increased Cancer Risk

There is strong evidence to suggest that even mild to moderate alcohol consumption significantly increases the risk of certain types of cancer. The World Health Organization has classified alcohol as a Group 1 carcinogen, meaning that it is a known direct cause of cancer in humans. Alcohol use is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight, according to the American Cancer Society.

Contrary to what most folks believe however, you don’t have to be a raging alcoholic to experience the damage that alcohol does to your body and your cells. It only takes one or two drinks a day, and the risk of increases as consumption increases.

Cancer and alcohol consumption have been studied extensively, with the following types of cancers most strongly associated with alcohol consumption:

Breast cancer
Mouth, throat, and laryngeal cancer
Esophageal cancer
Stomach cancer
Liver cancer
Colorectal cancer
Prostate cancer
Pancreatic cancer
Skin cancer

Let’s take a look how alcohol increases the risk of breast cancer. Breast cancer increases by about 8-15%, per drink (10g alcohol) per day—for both pre-menopausal and menopausal women. That’s the equivalent of one glass of wine, 1 12oz. beer, or 1 shot of liquor. So, if you drink two glasses of wine per day, your risk of breast cancer goes up by 16-30%. There’s a similar increased risk for other types cancer as well. That’s pretty sobering if you ask me (no pun intended).

One of the ways alcohol increases cancer risk is by increasing inflammation. Cancer often follows inflammation. Alcohol consumption increases inflammatory markers in the body, such as C-reactive protein (CRP), tumor necrosis factor (TNF), and increases levels of circulating pro-inflammatory cytokines, all of which can contribute to the development of health problem, including cancer.

There are several ways in which alcohol increases inflammation in the body:

Alcohol damages the lining of the entire gut and gastrointestinal tract, leading to an increase in immune cell activity and widespread inflammation in the body.
Alcohol stimulates the production of cortisol, adrenaline, and estrogen, which can promote inflammation that encourages cancer cell and tumor growth.
Alcohol interferes with absorption and metabolism of nutrients that are important for healthy immune function, such as vitamin C, vitamin D, and zinc. An effective immune system can fight and kill cancer cells.
Alcohol increases oxidative stress and free radicals, both of which cause inflammation and cell damage.
Most alcohol is high in sugar content, which further encourages cancer growth, as many different types of cancer feed on glucose.

The primary reason alcohol increases cancer risk is that it damages DNA in cells. DNA is the blueprint for healthy cell reproduction, and when this blueprint is damaged, the cells mutate and become cancer cells. Cancerous cells multiply into cancerous tumors, and then metastasize easily due to the high levels of inflammation and lowered immune response.

2. Alcohol and Mood Regulation

Alcohol hits your brain within about 5 minutes of ingesting it affects your brain function in about 10 minutes. This early stage is called subliminal intoxication. Reaction times, behavior and judgement are already impaired at this point. Just one drink suppresses the prefrontal cortex of the brain, which is responsible for impulse control and inhibition.

Early stages of drinking also spike the neurochemicals, dopamine and serotonin. This is why most people enjoy drinking. They feel relaxed, confident, and often a little giddy. Subsequent drinks cannot restore these feelings that result from the increased dopamine and serotonin. The toxic effects of alcohol disrupt the brain circuitry so that after the initial spike in dopamine and serotonin, these neurochemicals take a long slow downhill route, resulting in a more depressed mood overall.

The problem comes when people seek more of the dopamine buzz. The more people drink to get those good feelings back, the more fleeting that feeling becomes. This can cause many people to become addicted to alcohol and dopamine spike, however short-lived it may be. Sadly, chronic drinkers often have persistent anxiety and depression from the alcohol.

3. Alcohol Shrinks Brain Matter

Even moderate amounts of alcohol (1-2 drinks per day) can cause thinning of the neocortex and shrinking of the brain.

Studies show alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter in the brain. Although nearly 90% of the brain shows significant negative associations with alcohol intake, the most extensively affected regions included the frontal, parietal, and insular cortices, with changes also in temporal and cingulate regions. Associations are also marked in the brain stem, putamen, and amygdala.

This research showing shrinking gray and white matter of the brain holds true for younger adults as well as middle aged, and older adults.

Alcohol also changes the relationship between the hypothalamus, the pituitary gland, and the adrenals, and the hormones they secrete.

The hypothalamus, pituitary gland, and adrenal glands are all part of the endocrine system. The hypothalamus is a small region of the brain that produces hormones and neurotransmitters that control the pituitary gland, which is a small gland located at the base of the brain.

The pituitary gland, in turn, produces hormones that regulate various functions in the body, including growth, metabolism, and reproduction.

The adrenal glands are two small glands located on top of the kidneys that produce hormones, including adrenaline and cortisol, which help to regulate the body’s response to stress.

Alcohol affects this relationship between the hypothalamus, pituitary gland, and adrenal glands by disrupting the production of hormones and neurotransmitters in the hypothalamus and pituitary gland, which can affect various body functions.

Alcohol increases production of stress hormones, including cortisol and adrenaline, which increases feelings of stress and anxiety.

Alcohol also impairs the body’s ability to respond appropriately to the heightened stress.

In effect, regular alcohol consumption increases baseline levels of cortisol, leading you to feel more stressed and anxious, even when not drinking. This often leads a person to feel like they ‘need’ a drink after a stressful—or not so stressful day.

Although elevated baseline levels of cortisol can reverse after cessation of drinking, the problem persists quite a while after alcohol consumption.

Drinking alcohol makes you less resilient to everyday stressors, even when not drinking, and that increases your desire to drink more frequently.

4. Alcohol and Chronic Gut Inflammation

Rubbing alcohol is considered an antiseptic. The same goes for ethyl alcohol. Antiseptics kill bacteria, both good and bad. This also happens when someone drinks alcohol—it kills off the beneficial bacteria in the gut, and only a small amount of alcohol can cause damage.

Alcohol induces gut inflammation, which in turn promotes disease, both inside and outside the GI tract. In fact, many alcohol-related disorders, including cancers, liver disease, and neurological diseases, may be directly affected by the alcohol-induced gut inflammation.

The inflammation itself results from alcohol metabolism, that leads to leaky gut syndrome and increased system-wide inflammation, ‘bad’ bacterial and fungal overgrowth, imbalances in good and bad microorganisms in the gut, and alterations in immune function. Leaky gut can also cause food sensitivities and allergic reactions as protein molecules from food escape the gut and get into the bloodstream, where the immune system attacks them.

Along with the gut inflammation and gut dysbiosis, alcohol increases the risk of GERD, or esophageal reflux, which then often leads to esophageal cancer. Alcohol use can also cause gastritis, or inflammation of the stomach. Repeated episodes of gastritis open the door to ulcers and stomach cancer.

Gut inflammation often causes nutrients to be poorly absorbed and metabolized, leading to many nutrient deficiencies and decreased immune function. Some of the nutrients affected by alcohol include:

Vitamin A, important for vision, immune function, and skin health.
Vitamin B1 (thiamin), important for nerve function and energy production.
Vitamin B6 (pyridoxine) necessary for brain function, immune function, and metabolism of proteins and carbohydrates.
Vitamin B12 (cobalamin), important for nerve function and the production of red blood cells.
Folate helps produce red blood cells and promotes DNA synthesis. Because of its role in DNA synthesis, low levels of folate can increase risk of cancers. Folate is one of the nutrients most easily depleted by drinking alcohol.
Iron, also key to producing red blood cells and transporting oxygen throughout the body.
Zinc is necessary for immune function, wound healing, and appropriate taste and smell.

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Alcohol consumption can lead to an increase in estrogen levels in men due to its effect on the enzyme aromatase. Aromatase is an enzyme that is responsible for converting testosterone into estrogen. Regular alcohol consumption increases aromatase which causes more testosterone to be converted to estrogen.

The liver can normally break down and eliminate excess estrogen from the body. When the liver is inflamed by alcohol, it cannot break down estrogen as efficiently, leading to higher levels of estrogen circulating in the body.

This can happen to women as well as men. In women it causes symptoms of “estrogen dominance”, which can cause heavier than normal periods, exacerbated PMS, weight gain, and mood fluctuations.

Alcohol consumption also increases body fat, which also increases estrogen levels, as fat cells can create estrogen. Body fat can also convert testosterone into more estrogen. So, this increase in body fat can also increase estrogen levels in men lower testosterone. Lowered testosterone and higher than normal estrogen in men causes symptoms like gynecomastia (‘man-boobs’), lowered sex drive, loss of muscle mass, and erectile dysfunction.

Wine vs. Sake

The Watchdog — Tue, 04 Oct 2022 20:22:21 +0000

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’ve always been a wine drinker, but lately I’ve been attracted to Sake.

I like sake for its light, clean, smooth flavor, and the way it pairs so well with many foods. We hear often about the health benefits of wine, but do you ever hear much about sake?

Wine or Sake?

Let’s take a closer look at sake first. The Japanese have a saying about sake, “Nihonshu wa ryori wo erabanai”. This means that, “Sake doesn’t fight with food.” Sake is a smooth and somewhat neutral backdrop for all kinds of cuisines and many styles of cooking—not just sushi.

Brewing/Fermenting Method

Sake is not just rice wine. Sake is brewed from four basic ingredients: rice, water, yeast, and koji–a type of mold that helps in the fermentation process. Sake, is basically an alcohol drink made from fermented rice.

Sake uses a natural fermentation brewing process, more similar to beer than wine. Sake also contains less sugar, less impurities, and byproducts of fermentation that wine contains.

Sake rice—especially for premium sake, is milled to a high degree of purity, making premium sake virtually hangover-free! In Japan, the saying goes, “You know good sake the next morning.”

Wine on the other hand, is made from fruit juice, which turns to sugar, and then ferments and creates alcohol. If you tend to avoid wine because of the histamines, sulfites, and tannins, definitely try sake. It’s much cleaner and more pure and far less likely to produce a hangover.

Sake usually contains around 15 to 16 percent alcohol, while grape wine can be anywhere from 9 to 15 percent.

Food Pairing

Both wine and sake pair well with particular foods. Contrary to what many believe, sake goes with many more dishes than just sushi. Since sake is light colored and has a smooth neutral flavor, it works better with chicken or fish, but there are quite a few varieties of sake, so knowing and understanding how their taste pairs with particular dishes is important.

The amino acid content in sake makes it very well suited to main dishes, as the amino acids heighten the umami (savory flavors).

Wine, as you know, comes in red, rose, and white–and in many different types, so that each can be paired to particular foods like beef, chicken, or fish. A lot depends on the taste, however and knowing whether wine is sweet, dry, tangy, or rich and earthy makes a big difference.

Both sake and wine can have a wide variety of flavors, depending on the regional varieties of the grapes or rice. For sake, it also comes down to the milling process and the purity of the sake production.

Calories/Carb Content

In general sake may be slightly higher in calories, but it contains less sugar and more alcohol. This would mean that there should be a tendency to drink less of it—making the caloric difference a wash. It’s difficult to compare sake calories to wine since there is a wide variation in sugar content and alcohol content. It’s a little like comparing apples to oranges. As far as sugar and carbs go, sake wins.

Health Benefits

Wine does have some health benefits, but many of the health benefits of wine come from red wine. Red wine contains polyphenol antioxidants, primarily resveratrol, which comes from the skin of the grapes.

Resveratrol is considered an anti-inflammatory substance that seems to help protect the blood vessels and lower inflammation in the heart. It is also thought to slow down aging. However, studies on resveratrol are mixed, and many studies have pointed out that a large quantity of wine would have to be consumed to receive the health benefits of the resveratrol. At that point, the negative health aspects of the alcohol would cancel out the benefits.

While sake does not contain resveratrol, sake does contain a unique blend of amino acids. Sake is known to contain about 20 different amino acids—which is more than that of red wine. This quantity and type of amino acids is where some of the health benefits of sake are.

Sake contains beneficial amounts of these amino acids:

Glutamic acid—helps creates protein
Alanine–found in collagen
Leucine—good for muscle growth, increasing testosterone
Arginine—increases nitric oxide which lowers blood pressure and increases oxygen

Another popular reason to drink sake is the fact that it contains far less acid than wine. In fact sake contains about 1/3 as much, making it easier on the stomach and less likely to produce heartburn and reflux.

The amino acids in sake also play an important role in preventing cancer, by shrinking or killing cancer cells. Akita University’s Dr. Takizawa concluded that amino acids in sake play a role in preventing cancer, especially bladder, prostate, uterine cancers.

In response to these results, the Japan National Cancer Research Institute conducted a 16-year study of its own. They picked 265,000 healthy adults from all over Japan to monitor the risk of cancer during that period. Those who drank sake moderately on a daily basis had a lower risk of cancer than then non-sake drinkers. [published studies are difficult to locate in google, since these studies are generally published in Japanese.]

Sake is also thought to prevent osteoporosis. Sake contains all three of the necessary BCAAs (Branch Chain Amino Acids) responsible for skeletal muscle health and function. Sake is also considered to help blood clots, boost circulation, maintain blood sugar, and help the immune system.

In addition, sake is 100% gluten free.

Choosing Sake

When choosing sake, it’s helpful to understand the different types and what they mean. The cheaper sakes are the ones that are often served warm, while the better premium sakes are served chilled.

As a rule of thumb, the more the rice grain is milled or polished away, the more smooth, light, and refined the sake taste. This is how most sake is priced. Sake with less polished rice produces a sake that has a bold, robust flavor.

The purest rice style of sake is called Junmai. The less milled and lesser quality types are called Junmai Daiginjo, or Junmai Ginjo. This has to do with how much of the rice grain is milled off. The highest quality style is just called Junmai. My favorite is Junmai sake which can be found at prices similar to affordable wine.

There are also some alcohol-added sakes with the names correlating to the milling process as well. The lowest quality of these is Daiginjo, then Ginjo, and Honjozo. One sake with no milling requirements is called Futsu-Shu.

For me, the clear winner is sake!

Serve high-quality sake chilled in your favorite wine glass or beverage glass instead of the small ceramic cups which are meant for the lower quality table sake which is served warm. “Kanpai” (Cheers!) as the Japanese say!

References
https://www.sake-talk.com/sake-health-benefits/
Y. Takizawa, 2000. ‘Health and Medical Science of Sake. Healthier life with Sake.’ < https://www.nrib.go.jp/kou/pdf/41kou07.pdf
H. Sumi, 1998. ‘Amazing Medical Efficacy of Sake’ Makino Shuppan.
Shiro, 1936. ‘Collection of references on Japanese and Chinese alcoholic beverages’ Yubunsha, Tokyo.
https://www.doyou.com/3-reasons-to-skip-wine-and-go-for-sake-90674/
https://motoldn.com/2020/03/23/sake-health-benefits/
https://shukuu.sg/blog/5-reasons-to-drink-sake
https://www.sakenomi.us/health

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How to Drink Less Alcohol

The Watchdog — Fri, 07 May 2021 17:30:33 +0000

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Alcohol usage went way up this past year and it’s pretty easy to see why. There was this pandemic that kept us all home, for one thing. Stress levels were high with kids and spouses all at home trying to work and study. And hey, it’s not difficult to just walk a few feet over to the fridge and pull out a beer with lunch or pour yourself a glass, or two, or three of wine. No worries about drunk driving, and hey–it’s a whole lot cheaper than ordering drinks in a restaurant.

I get it. It happens to the best of us. That slow and steady slippery slope. Before you know it, ‘Happy hour’ starts at 3pm and continues as long as you want it to.

According to a recent study published in JAMA Network Open, more people than ever used alcohol to cope with career, social, healthy and financial uncertainty and stress.

The study’s researchers found that alcohol consumption among adults increased 14% from 2019 to 2020. And women, in particular, exhibited a whopping 41% increase in heavy (four or more drinks in a 2-hour period) alcohol consumption last year over 2019.

There’s really nothing good that comes from excess drinking. Drinking does nothing good for your health.

With heavy consumption, alcohol can lead to damage to the liver, heart, brain, and many other organs in the body.

But even moderate consumption can wreak havoc on hormones, causing an increase in estrogen in both MEN and women!

In men, alcohol will cause testosterone to convert to estrogen, leading to low libido, ED, weight gain, man boobs, even shrinkage!

Drinking also has negative effects on women’s hormones. In women, alcohol will also cause a rise in estrogen, but this is not necessarily a good thing. Women who are in mid 30s, 40s and 50s, will find they can have an overabundance of estrogen, creating condition called estrogen dominance. Estrogen dominance comes with its own problems including:

Heavy periods
Weight gain
Endometriosis
Depression/Anxiety/Irritability
Low Libido
Increased risk of breast and endometrial cancer

Excess estrogen also interferes with thyroid function and can slow the thyroid, creating symptoms of hypothyroid.

And for women who are on Hormone Replacement Therapy, alcohol can increase the amount of estrogen in the body by up to 300%, while decreasing progesterone. If you wonder why your HRT may not be working or why you are still gaining weight, it may have to do with your alcohol intake.

One other thing about alcohol—if you are dealing with menopause symptoms, drinking increases hot flashes and night sweats.

One other hormone that alcohol affects—cortisol. Alcohol consumption has been shown to increase cortisol in the body Cortisol is the hormone released by the adrenals when you are stressed. Excess cortisol comes with another range of unpleasant side effects including:

Insomnia
Stress
Food cravings/Weight gain
Anxiety and depression
Increase in blood pressure
Decrease in ability to focus
Increase in blood sugar, insulin resistance

Alcohol also interferes with thyroid function, causing a decrease in T3, T4 and thyroid stimulating hormone (TSH) production. This creates a hypo, or low thyroid reaction to alcohol. Hypothyroid symptoms include:

Weight gain, bloating
Extreme fatigue
Depression
Hair loss
Slowed thinking
Decreased libido

Two other necessary hormones that alcohol doesn’t play well with—melatonin, our sleep hormone, and growth hormone. Alcohol inhibits the release of melatonin. And because growth hormone is released during our sleep, alcohol drinking reduces growth hormone release.

Human Growth Hormone or (HGH) is important for growth, cell regeneration, and cell reproduction. HGH helps to maintain, build, and repair healthy tissue in the brain and other organs.

This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. Growth hormone helps to build muscle mass, boost metabolism, and burn fat. And HGH is also said to benefit the quality of the skin to help us look younger. HGH slows down the aging process.

One last thing, drinking not only makes you hungrier, but it also makes you lose your ability to control what you are eating. Before you know it, you are ordering that large order of French fries or mowing through that box of cookies. Not a great way to stick to a healthy diet.

Alcohol adds to depression and anxiety and it messes up your gut microbiome which affects everything–including your immune system!

Drinking makes your skin look pale and sallow. Drinking will also contribute to dehydration while draining your body of important nutrients—especially B vitamins B-l (thiamin), vitamin B-3 (niacin) and folate, as well as zinc and magnesium.

All that being said, I just want to say, it is OK to enjoy a drink now and then, so let’s talk about how to drink LESS and to stay in control if and when you have a drink.

First--Don’t reach for that wine glass as soon as you finish work. Start learning to associate a new ‘reward’ for the end of your day. Go for a short walk to relax. Do some yoga, play outside with the kids, stretch, meditate. It’s important to replace your drinking with something positive. Otherwise, you’ve just left a hole in your routine. Put something you look forward to in that place.

Find an a non-alcoholic or low-alcohol drink. I love mixing sparkling water with kombucha and adding a lime garnish. It’s delicious and refreshing. Or try some of the new hard seltzers or hard kombuchas. They are delicious and light with about half the alcohol of a normal beer or glass of wine.

Here’s an important one—don’t drink alcohol when you really should be drinking water. Often we are just thirsty and need a glass of water or something to hydrate with. So drink a great big glass of water before you have a drink. And when you do order a drink, order a glass of water or sparkling water to go with it. You should end of drinking half as much.

Learn to sip your drink and enjoy it, don’t guzzle it waiting for the alcohol to hit your system. Be mindful. And it helps if you order a drink that you have to sip slowly, like tequila, red wine, vodka on the rocks—anything that isn’t sweet.

And most importantly, have an accountability partner like a spouse, girlfriend/boyfriend or good friend. Let them know you want to cut back on drinking and have them help you out with that. It’s best to avoid people who are heavy drinkers, because willpower ends up going out the window. It’s tough to stop when everyone else is drinking. Be mindful of the people you hang around with.

It’s not that difficult to cut back on drinking. It’s just a matter of being MINDFUL of what you are doing, paying attention to the health risks, and take the above steps to deal with it. If you find you are drinking out of control, or if it is affecting your family or career, it’s time to ask for professional help. There is no shame in taking back control of your life.

Cheers, to you and your health!

before you go…

5 Warning Signs Your Liver is Damaged:

There are 5 early signals of liver trouble that are easy to spot; IF you know what to look for…

Honestly… these are sorta weird.

What are the liver warning signs?

And how can you overcome them?

Don’t fall victim to liver disease. Especially when it’s so easy to prevent.

>>> Discover the 5 warning signs now (and how to detoxify them)

References
https://www.verywellhealth.com/covid-19-higher-alcohol-consumption-5094355#citation-1
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
https://riahealth.com/2019/08/20/alcohol-and-womens-hormones/
https://www.realsimple.com/health/nutrition-diet/how-drink-less
Pollard MS, Tucker JS, Green HD. Changes in adult alcohol use and consequences during the COVID-19 pandemic in the US. JAMA Netw Open. 2020;3(9):e2022942. doi:10.1001/jamanetworkopen.2020.22942

The post How to Drink Less Alcohol appeared first on thenutritionwatchdog.com.

alcohol consumption Archives - thenutritionwatchdog.com

Five Convincing Reasons to Stop Drinking Forever

What Happens in Your Body When You Drink Alcohol

1. Alcohol and Increased Cancer Risk

2. Alcohol and Mood Regulation

3. Alcohol Shrinks Brain Matter

4. Alcohol and Chronic Gut Inflammation

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Other Problems with Alcohol Consumption

Wine vs. Sake

Wine or Sake?

Brewing/Fermenting Method

Food Pairing

Calories/Carb Content

Health Benefits

Choosing Sake

How to Drink Less Alcohol