A small drink at a party or a glass of wine with friends. Sounds great! Though for some people alcohol is a big no, occasional drinking is not a bad thing for others! Well, there is no harm in being social and drinking with family and friends but when it gets a bit too much and one tends to socialize often, it may come with certain repercussions. We all know excessive alcohol consumption is linked to various health issues, including liver disease, heart problems, and increased cancer risk. So, if you cannot say no to your friends, why not say no to alcohol itself? 
Also Read: Know About the Warning Signs Of Nonalcoholic Fatty Liver Disease (NAFLD)
What Chronic Diseases Excessive Drinking Cause?
Alcohol consumption can lead to various diseases and health conditions, including:
- Excessive alcohol use can cause liver inflammation (alcoholic hepatitis), fatty liver, cirrhosis (when healthy liver tissue is replaced with scar tissue, impairing liver function), and fibrosis
- Heavy drinking causes high blood pressure, arrhythmias, and an increased risk of heart attack and stroke
- Alcohol abuse is a leading cause of pancreatitis, an inflammation of the pancreas that can cause severe abdominal pain and life-threatening complications
- Chronic alcohol consumption may cause various cancers such as including cancers of the mouth, throat, esophagus, liver, and colon cancer
- Alcohol can damage the brain over time leading to neurological disorders such as brain fogging, dementia, and damage to nerves leading to pain and numbness
Why Should You Moderate Alcohol Intake?
If you cannot avoid social drinking, be aware of the risks associated with heavy drinking, ensure you cut down alcohol intake and drink in moderation. Besides that, maintaining a healthy diet is equally important as alcohol can interfere with nutrient absorption and metabolism.
Here are five important ingredients of a healthy diet for someone who drinks alcohol:
Lean Proteins
Include lean meats, fish, eggs, tofu, and legumes. Protein helps repair tissues and supports overall health
Fruits and Vegetables
Aim for colourful citrus fruits and vegetables and leafy greens that provide essential vitamins, minerals, and antioxidants and support overall immune function.
Whole Grains
Choose whole grains such as brown rice, quinoa, wheat bread, oats, and barley. These provide fibre, which aids digestion, and contain B vitamins and minerals that support overall health.
Healthy Fats
Incorporate sources of healthy fats such as avocados, nuts (almonds, walnuts), and seeds like chia seeds and flaxseeds. Healthy fats are important for heart health and optimum brain function.
Ample Hydration
Drinking plenty of water is crucial, especially when consuming alcohol, which can dehydrate the body. Water helps flush out toxins, supports digestion, and keeps cells functioning properly.
Additional Supplementation
In addition to these dietary components, it's important for individuals who drink alcohol to consider supplementing with vitamins or minerals if deficiencies are suspected. Contact a healthcare professional for personalized guidance based on individual health needs and alcohol consumption patterns.
Also Read: Quitting Alcohol Good For Your Mental Health
Ultimately, choosing to live alcohol-free is a personal decision that can lead to a healthier, happier, and more fulfilling life in the following ways:
Better Sleep: Alcohol disrupts sleep patterns, leading to poorer quality sleep and increased sleep disorders. Removing alcohol can lead to better sleep hygiene and more restful nights.
Enhanced Mental Clarity: Alcohol can impair cognitive function and mental clarity, affecting decision-making and concentration. Sobriety results in improved focus and sharper thinking.
Emotional Stability: Alcohol can exacerbate mood swings and contribute to feelings of anxiety and depression. Living alcohol-free may lead to better emotional stability and improved mental health.
Physical Fitness: Alcohol consumption is high in empty calories and can contribute to weight gain. Cutting out alcohol can aid in weight management and overall physical fitness goals.
Personal Growth: Sobriety will foster opportunities for personal growth and self-discovery. It allows individuals to pursue hobbies, interests, and goals without the interference of alcohol-related habits.
Long-Term Well-being: Overall, an alcohol-free lifestyle supports long-term health and well-being, promoting a higher quality of life and longevity.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
- Effects of Alcohol Consumption on Various Systems of the Human Body: A Systematic Review
Alexander Muacevic and John R Adler
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9637453/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/
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