Important Help For Drinkers
One glass, even two glasses, of wine or beer are often portrayed as not only safe, but possibly healthy and that there is only danger when the use of alcohol is excessive or abusive. However, it is more likely that there is no level of drinking that is without risk, and these risks begin to rise at relatively low levels of alcohol consumption.
The recommendation of no more than one alcoholic drink a day for a woman and two for men was originally intended to encourage those who drank more to cut back.
Unfortunately, this has tended to set up a norm and may also act as an encouragement to increase consumption for those who drink less or none at all.
What are alcohol's effects on the body?
Alcohol has a major effect on the brain
- Alcohol is a drug that suppresses the central nervous system, like barbiturates, sedatives, and anesthetics. It only takes one drink to affect some brain cells, altering mood, cognition, and motor performance. The alcohol anesthetizes the brain for long after it leaves the blood.
- The Department of Motor Vehicles tells us that "just one drink can affect your driving ability", and that "your chances of being in an accident are seven times greater if you drive after drinking than if you drive sober". Nearly half of the drivers arrested for driving under the influence (DUI) are social or moderate drinkers. In your lifetime there is a 50-50 chance that you will be involved in an alcohol-related crash.
- Alcohol does not produce true relaxation - alcohol "tranquilizes" or "drugs" the drinker.
Alcohol also has a major effect on vitamins and minerals
Alcohol:
- interferes with the metabolism of most vitamins, and with the absorption of many nutrients.
- stimulates the excretion of both calcium and magnesium.
- can drain magnesium reserves, even if the alcohol is in small amounts.
- may hasten a vitamin and mineral supplement's breakdown in the stomach and it may interfere with its absorption.
- reduces the absorption of food through the lining of the small intestine and interferes with the absorption of amino acids, glucose, zinc and vitamins.
- 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. The nutritional deficiencies themselves may lead to further absorption problems.
- hampers the efficient metabolizing of fatty acids.
- inhibits fat absorption and thereby impairs absorption of the vitamins A, E, and D that are normally absorbed along with dietary fats.
- destroys the B group vitamins.
- can contribute to the entire spectrum of liver diseases, even with a healthy diet.
- negatively affects nutrients normally found in the liver, such as carotenoids.
- interferes with nutrient activation, resulting in changes in nutritional requirements.
- competes with and influences the processing of nutrients in the body.
- promotes extra insulin release from the pancreas in response to glucose, causing hypoglycemia and at the same time, alcohol depletes the liver’s glycogen stores and impairs its capacity for the formation of new glucose.
- interferes with zinc and vitamin A metabolism in the liver and can negatively affect night blindness.
- promotes folic acid deficiency.
- has also been linked to an increased risk of cancer of the colon, liver, oesophagus, larynx, and mouth.
- destroys vitamins B12, B6, and folic acid, which causes an increase in susceptibility to homocysteine.
- blocks the assimilation of vitamin B1.
- depletes selenium stores in the body which means that it is not available for the immune system, cancer prevention and thyroid functioning.
- hastens the breakdown of antioxidants in the blood. This speeds up the antioxidant's elimination from the body.
- metabolism generate oxidants (free radicals) that can contribute to cell damage.
- affects the development of a foetus.
What you can do to help
The most important thing that you can do is to avoid the use of alcoholic beverages. (see ...for tips on cutting out alcohol).
The following supplements will assist in restoring your body's nutrients:
- evening primrose oil 500mg four to eight capsules per day,
- vitamins A (as beta-carotene),
- B group vitamins (including folic acid), and
- vitamin C,
- minerals:
- calcium,
- magnesium,
- zinc,
- selenium and
- copper.
These can be taken as a good multivitamin and mineral supplement.
The ranges given below are for one tablet and dosages could vary from one to six tablets per day.
The supplement should be free from yeast, wheat, gluten, milk, corn, soy, artificial colorants and preservatives.
Contents per tablet
Contents Per Tablet or Capsule
| Nutrient |
Amount |
| Vitamin A |
500-1200 IUs |
| Vitamin D3 |
20-100 IUs |
| Vitamin B1 |
2-10 mg |
| Vitamin B2 |
2-10 mg |
| Vitamin B6 |
2-15 mg |
| Vitamin B12 |
10-25 mcg |
| Vitamin C |
25-150mg |
| Vitamin E d-Alpha |
10-50 IUs |
| Biotin |
20-50mcg |
| Calcium Pantothenate (B5) |
30-60mg |
| Choline |
5-15mg |
| Bioflavonoids |
5-25mg |
| Folic acid |
50-100mcg |
| Nicotinic acid |
5-10mg |
| Nicotinamide |
10-20mg |
| P.A.B.A |
5-10mg |
| Beta-carotene |
2-5mg |
| Iodine from kelp |
10-25mcg |
| Calcium (element) |
50-150mg |
| Chromium |
20-30mcg |
| Iron (element) |
2-3mg |
| Magnesium (element) |
20-60mg |
| Selenium (element) |
10-25mcg |
| Zinc (element) |
2-4mg |
In addition:
- Ensure a good daily intake of vegetables, especially the leafy green ones. Such foods are rich in vitamins and minerals.
- Ensure a good intake of fiber. High fiber foods include: beans, pulses, fruits and vegetables, as well as the cereals.
- Eat fresh food and avoid foods containing additives whenever possible. Additives, such as coloring agents, preservatives, emulsifiers, texturizers and flavorings may have short term and long term adverse effects. Fresh foods, free of these, are best consumed in their place.
- Ensure a good, but not excessive intake of protein rich foods. Lean meat, fish, eggs, chicken (without the skin), nuts, seeds, peas, beans, lentils, sprouted beans and whole grains are rich in protein and vitamins and minerals.
- Drink plenty of fresh filtered water to assist the body in flushing out the toxins.
- Many people who consume alcohol have food allergies and will benefit from investigating these and avoiding problematic foods.
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References
Airola, P. 1984, How to get well. Health plus publishers.
Bland, J. 1996, Contemporary Nutrition. J & B Associates.
Cromie, C. 2005 Smoking and Drinking. Good medicine.
Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.
Dept. of Health and Human Services, 1990, Report to Congress.
Kamen.B, 2000, Alcohol and Nutrient Interaction - Nutrition Hints. Annual Review of Nutrition.
Russell, J. 2004, Alcohol- Vitamins and Minerals, Health Facts, http://www.jrussellshealth.com/alcvits.html
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