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.
About the Author
Dr Deepika Malik- Ayurvedic doctor & Executive Director of Life Century
Dr. Deepika Malik is the director of chain of wellness clinics and an award winning web portal www.Lifecentury.com (We won PC world web award 2008 for the web portal)
She is leading a team of doctors and nutritionist. She is an ayurvedic doctor practicing for last 12 years.
She has done postgraduate diploma in preventive and promotive health care.She has done a diploma in dietetics from Australia. She is leading a team of professionals, which include Ayurvedic doctors, Nutritionist and ayurvedic therapists. She is associated with diet and nutrition,Ayurveda and authentic ayurvedic therapies for almost a decade. She has keen interest in treating people with diet modifications and Ayurveda.
Dr. Deepika has written several articles in newspapers and magazines on food and health. She has written a book on arthritis. Conducted many workshops on ayurveda, diets, wellness and health in MNC's. She has appeared on indiatimes celebrity chat show several times. She appears on Pragya TV every fortnight on a live show- call for care from past 1 year.
She has also appeared on different print and electronic media channels. She has been quoted by Forbes India in their October issue. She has participated in 5 Th India health summit organized by CII
For detailed diet discussion or queries contact: Email:drdeepikamalik@yahoo.com Phone: 9810925457
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