How Drinking Affects Health and Nutrition

As Indians are gradually emerging out of the cocoon of an orthodox and closed society to that of a more open and liberated one, statistical data portrays that more and more people specifically the youngsters of both the sexes find drinking no more a taboo and that is alarming.

Some Facts

Alcohol comes from fermenting starches and sugars. When consumed, alcohol depresses our nervous system and acts as a mild anesthetic and tranquilizer. It is toxic in large quantities.

Alcohol has about 7 calories per gram. These are considered "empty" calories because alcohol contains no beneficial nutrients, such as vitamins and minerals. A 12-ounce beer contains about 150 calories. Sugary, carbonated beverages and fruit juices contribute additional calories when mixed with alcohol in a cocktail. Beers, wines, and liquors all contain different amounts of alcohol. In general, a 12-ounce beer, a 5-ounce glass of wine, and a 1.5-ounce shot of liquor have about the same amount of alcohol and the same number of calories. Beer is 3-8% alcohol. "Light" or lower-calorie beers are closer to 3% alcohol. "Hard" liquors contain about 40% alcohol and tend to be higher in calories. White wines average 12% alcohol, and red wines average 14% alcohol.

Effects of Alcohol on Nutrient Digestion and Utilization

All of us derive nutrition from food that mainly serves two functions in the body: it supplies energy and provides the building blocks needed to replace worn out or damaged cells and the nutritional components needed for body function. Alcoholics often eat poorly, limiting their supply of essential nutrients thus affecting both energy supply and structure maintenance. Furthermore, alcohol interferes with the nutritional process by affecting digestion, storage, utilization, and excretion of nutrients.

Alcohol inhibits the breakdown of nutrients into usable molecules by decreasing secretion of digestive enzymes from the pancreas and impairs nutrient absorption by damaging the cells lining the stomach and intestines and by disabling transport of some nutrients into the blood.

Even if nutrients are digested and absorbed, alcohol prevents them from being fully utilized by altering their transport, storage, and excretion. Decreased liver stores of vitamins such as vitamin A, and increased excretion of nutrients such as fat, indicate impaired utilization of nutrients by alcoholics.

Medical Complications

·          The liver detoxifies (or metabolizes) alcohol. Although alcoholic liver damage is caused primarily by alcohol itself, poor nutrition may increase the risk of alcohol-related liver damage. Continued, excessive use of alcohol can cause alcoholic hepatitis and a fatty liver. A fatty liver can progress to cirrhosis of the liver, a potentially fatal condition.

·          Alcohol increases the risk of developing cancer of the esophagus, throat, larynx, mouth, and breast. Even one drink per day can slightly raise the risk of breast cancer.

·          Research suggests that malnutrition may increase the risk of developing alcoholic pancreatitis.

·          Nutritional deficiencies can have severe and permanent effects on brain function. Specifically, thiamine deficiencies, often seen in alcoholics, can cause severe neurological problems such as impaired movement and memory loss.

·          Alcohol has direct toxic effects on fetal development, causing alcohol-related birth defects, including fetal alcohol syndrome (failure to grow after birth, reduced IQ, malformed facial features, and life-long disability). This can be prevented by avoiding alcohol completely during pregnancy.

·          The nutritional needs during pregnancy are 10 to 30 percent greater than normal; food intake can increase by as much as 140 percent to cover the needs of both mother and fetus. Not only can nutritional deficiencies of an alcoholic mother adversely affect the nutrition of the fetus, but alcohol itself can also restrict nutrition flow to the fetus.

·          Alcohol can impair sexual function, even though it may increase your interest in sexual activity.

Nutritional Status of Alcoholics

Because alcoholics tend to eat poorly--often eating less than the amounts of food necessary to provide sufficient carbohydrates, protein, fat, vitamins A and C, the B vitamins, and minerals such as calcium and iron - a major concern is that alcohol's effects on the digestion of food and utilization of nutrients may shift a mildly malnourished person toward severe malnutrition.

The combination of an adequate diet and abstention from alcohol is the best way to treat malnourished alcoholic patients.

Responsible Drinking

If you can’t shun drinking completely then here are some ways to drink responsibly, provided you DO NOT have a drinking problem, are of legal age to drink alcohol, and are not pregnant:

• Try to eat before you drink, so you won’t miss out on essential nutrients.
• Try low alcohol or non-alcoholic drinks instead of alcohol sometimes.
• Dilute alcoholic drinks with low calorie mixers or water.
• Try drinking more slowly – take smaller sips and pace your drinking.
• Refrain from drinking for 48hours after a heavy drinking occasion.
• Don't snack while drinking alcohol, remember that eating crisps and nuts will add to the calories and fat you consume. Salty foods make you thirstier.

Managing Alcohol Withdrawal Symptoms

If alcoholism runs in your family, you may be at increased risk of developing alcoholism yourself, and may want to avoid alcohol consumption altogether. Being drunk decreases your inhibitions, making you more likely to do things you may regret later. When intoxicated, you are significantly more likely to endanger your health or that of others, more likely to acquire a sexually transmitted disease, more likely to be involved in an automobile accident, and more likely to become permanently injured or die.

While managing your alcohol withdrawal symptoms first, you will need to remove the junk foods and drinks as well as, coffee and dairy related products. It is found that it is easier for many alcoholics to stay sober when they are taught to eat healthily at the same time. Wholesome foods in particular fruits and vegetables can help repair the damage wreaked by the excessive and prolonged alcohol consumption. These components in the diet also help to reduce cravings for alcohol.

Definitely, you need to drink plenty of filtered water. Water helps to flush out toxins from your body and that includes the excess alcohol stored in your body. You are rejuvenating yourself when you replace alcohol with good pure water.

As Indians are gradually emerging out of the cocoon of an orthodox and closed society to that of a more open and liberated one, statistical data portrays that more and more people specifically the youngsters of both the sexes find drinking no more a taboo and that is alarming.