Grabbing a few adult beverages with friends can be a fun way to unwind – but drinking in excess can lead to unexpected health concerns. Did you know drinking alcohol in excess does more to your body than add on a few extra pounds?
Alcohol affects your whole body and excess (more than 1 serving/day for men (2 drinks) and women (1 drink)) alcohol consumption can cause distress to your body’s systems, hormones, and even your sleep quality! This month we are highlighting how alcohol affects your whole body and how you can safely continue to enjoy a refreshing libation this spring.
Digestive System: Your digestive system works extra hard to eliminate alcohol from the body. Your body will prioritize the elimination of alcohol in your body over digesting carbs, protein, and fat. When you drink alcohol in excess, your body may avoid its normal digestion of food to focus on the elimination of toxic levels of alcohol in your system. Throughout the digestive process, the breakdown of alcohol can cause damage and even cancer to the organs involved in digestion including your mouth, throat, stomach, liver, and intestines. In addition, alcohol decreases vitamin and mineral absorption, utilization, and excretion, putting you at risk for nutritional deficiencies.
Circulatory System: The circulatory system includes your heart, vessels, arteries, and blood. Drinking alcohol in excess can damage the heart’s ability to pump blood and oxygen throughout your body and increase your risk for heart disease.
Endocrine System: The endocrine system is made up of tissues and glands that produce and secrete hormones that regulate the activity of cells and organs in your body. Excess alcohol consumption can impair your body’s ability to produce and release hormones necessary for your body to function at its best. Human growth hormone (HGH) and testosterone are both necessary for muscle development but decrease with increased alcohol consumption. Alcohol is the most commonly used sleep aid but it’s more likely to interfere with your sleep than assist it. Research has shown that alcohol consumption can decrease your body’s ability to produce the hormone melatonin and your body’s circadian rhythm. While alcohol may help you fall asleep quickly, it may also keep you from staying asleep throughout the night.
Central Nervous System: The central nervous system includes the brain and spinal cord. Drinking alcohol in excess slows down the brain’s activity which can impact your mood and behavior which can make it harder to think clearly and move with coordination. Long-term effects of excessive alcohol consumption on your brain include diminished brain size, inability to think abstractly, memory loss, and more.
When one of your body’s systems is impaired by chronic alcohol consumption your immune system weakens and you are more susceptible to a variety of chronic illnesses. You only have one body so help it function at its best with these alcohol safety tips:
• Know what a drink is! One standard drink contains roughly 14 grams of pure alcohol which is found in 12 ounces of regular beer, 5 ounces of wine, and 1.5 ounces of distilled spirits.
• Start with hydrating non-alcoholic drinks and alternate with alcoholic drinks.
• Try and drink slowly. Your body can only metabolize 1 standard drink per hour, so try not to overwhelm your body’s systems!
• Don’t mix energy drinks with alcohol. Caffeine masks the depressant effects of alcohol and could cause you to increase consumption beyond normal amounts which increases the risk for negative alcohol-related effects and disrupted sleep.
• Never drink and drive!
• Don’t drink on an empty stomach. Ask your health coach for tips on how to eat a balanced meal or snack to help you feel your best.
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