If Alcohol Is a Way to Relieve Tension: Warning Signals to Be Aware Of

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Is a glass of wine to relax alcohol dependence? How to identify it – the doctor explains.

There’s nothing wrong with having a glass of wine occasionally – to celebrate a holiday or a joyful event. But if it becomes a habit and a way to relax, it’s worth considering. Nutritionist Elena Tuul explained what alcohol dependence is and who should be concerned.

Alcohol Consumption Norm

"There is no safe dose of alcohol," warned Elena Tuul. "A reasonable minimum guideline is no more than one alcoholic drink per day for women, no more than two for men. No more than one or two times a week."

The nutritionist reminded that the less often one drinks alcohol, the lower the risk of unpleasant or dangerous consequences, writes norma-media.

What Frequent Alcohol Consumption Can Lead To

Liver overload – as the dosage increases, toxic effects begin to manifest
Destruction of brain cell health
Increased intestinal permeability
Excessive growth of bacteria in the small intestine – alcoholic beverages promote the proliferation of a large number of gas-producing bacteria that feed on ethanol molecules
Rapid depletion of vitamin and mineral reserves necessary for the health of the entire body.

How Alcohol Affects Vitamins in the Body

B Vitamins. They are necessary for processing alcohol in the body. Those who frequently consume alcoholic beverages suffer from a deficiency of thiamine (vitamin B1). Here are the main symptoms.

Fatigue
Irritability
Distracted consciousness
Abdominal discomfort
Low blood pressure.

Potassium. Even with sufficient intake of this mineral, it may be lacking due to alcohol abuse. Here are some symptoms.

Rapid fatigue
Apathy
Flabby muscles
Increased heart rate.

Magnesium. Recently, there has been much talk about the importance of magnesium; however, not everyone knows that it is excreted from the body three to five times faster with frequent consumption. Here’s what indicates a deficiency of this mineral.

Nervousness
Tension
Hand tremors.

Zinc. After consuming alcohol, zinc is excreted from the body in a short time. As a result, the immune system suffers.

Reduced resistance to infections
Slowed recovery.

How Alcohol Affects Mental Health

"The paradox is that at the moment of consumption, alcohol reduces anxiety. But afterward, it causes chronic stress overload," warned Elena Tuul. "The fact is that even after a small dose of alcohol, the body starts to produce more cortisol – the main stress hormone."

The doctor also explained that prolonged alcohol consumption leads to a disruption in cortisol regulation. There is either too much (in the phase of constant stress) or too little (in the phase of exhaustion of the response).

How Alcohol Affects the Adrenals

"Alcohol dependence can lead to dysregulation of the hypothalamic-pituitary-adrenal axis, or adrenal dysfunction," warned the nutritionist and listed the symptoms.

Constant fatigue
Anxiety
Irritability
Sleep problems
Glucose spikes
Deterioration of memory and concentration
Frequent infections.

Elena Tuul also mentioned that adrenal dysfunction combined with nutrient deficiencies can increase the desire to drink, thus creating a vicious cycle.

How to Cope with the Consequences of Alcohol Consumption

Eat a balanced diet: animal and plant proteins, healthy fats, complex carbohydrates
Sleep as much as possible
Exercise – physical activity increases antioxidant activity and reduces alcohol damage to the liver
An hour before consuming alcohol, eat something light. For example, a salad of fresh vegetables with fish and first-press olive oil. This will protect against oxidative stress and help the liver
While consuming alcohol, drink water: one glass of wine – one glass of water, to which you can add a pinch of sea salt. This will help avoid dehydration
On the day of alcohol consumption or the next day, include eggs or a portion of liver (beef, chicken) in your diet to replenish choline reserves, which are depleted in the process of alcohol metabolism
Before bed, take 200-400 milligrams of magnesium.

Is a Glass of Wine to Relax a Dependence?

"Alcohol dependence is not about how much a person drinks, but about how they drink and how alcohol affects their behavior and life," said Elena Tuul and listed the signs of dependence.

Loss of control – unable to limit consumption
Strong cravings and obsessive thoughts about drinking
Problems fulfilling responsibilities at work and in the family
Continued consumption despite worsening health, sleep, mood
Need for a larger dose than before to feel the effect
Need for alcohol as a way to cope with emotions.

Ask yourself two self-check questions. In the past year, was there a situation where you couldn’t stop after starting to drink? Did you feel guilt or regret about what you drank?

Answers of “yes” to both questions mean that there is a very high likelihood of developing dependence.

"One glass in the evening is not necessarily dependence. But the habit of relaxing only with alcohol is almost always its initial stage," warned the doctor and named signs that a person does not have dependence, but rather a behavioral habit.