The Effects of Alcohol on the Body

Everything in moderation is a good approach when it comes to alcohol.  Alcohol is a depressant, so many people use it to calm them down after a long day of work.  However, alcohol does have calories and can cause weight gain.  It raises blood sugar so it is important to ONLY drink it with food (preferably fat and protein).  For some, alcohol promotes overeating.  This is mostly because it does raise blood sugar too fast, and then your body’s energy crashes as your insulin pulls out too much sugar.

I recommend no more than 1-2 drinks maximum per day, however for some this can be too much.  Many people have liver issues or don’t have the enzyme to break down the sugar in alcohol, so 1 drink can feel like 3 or 4. Not drinking all week and then having 7 drinks in one night is not a healthy approach.  Your body can handle small amounts each day however large amounts in one sitting will damage the body over time.

If you are attending a party or night out where there is more alcohol than you would like to drink, choose wisely.  Have mineral water in between drinks so you can space it out and hydrate yourself.  If you know that you are going to have more than 1-2 drinks, choose a lighter alcohol like champagne or sangria.  Light beer can also be a good choice, however I know many who don’t like it or can’t tolerate wheat.  If you are gluten intolerant, the best choices are: wine, vodka (pure form) or pure tequila.

Never take the attitude that alcohol replaces food to save calories.  Starving or eating very little and drinking more sets you up for problems.  Nutrient depletion takes place very quickly if this becomes a pattern.  Alcohol is a diuretic and flushes out electrolytes and water soluble vitamins (B-complex and vitamin C).  This is the main reason you feel hungover in the morning.  A hangover is really dehydration and a depletion of nutrients.

Alcohol irritates the gut lining which will lead to inflammation or ulcers down the road.  A damaged or irritated gut also decreases good absorption of nutrients and eventually creates a sick body.  High triglycerides, high cholesterol and high blood pressure can all be a result of too much alcohol.  Alcohol also disrupts the balance of hormones in the body since hormones rely on the brain and many nutrients to function properly.

In summary, alcohol can cause the following problems:

• Water loss or dehydration
• Electrolyte depletion
• Vitamin Deficiency – especially B’s and C
  
• Gastro-intestinal issues
• Type II diabetes or other diseases of the pancreas

The best way to drink alcohol to avoid the negative side effects is:

• Always with food and never on an empty stomach
  
• Food should include protein and healthy fat
• 1-2 drinks max 3-4 times per week
  

If you choose to drink alcohol this holiday season, drink safely and follow the guidelines above to take the best care of your body you can.