Heather Little-White, Ph.D., Contributor
For centuries, alcohol has been used for social and celebratory functions and it was one of the main items used by native cultures for rituals and ceremonies. Selwyn, 78, has been drinking two glasses of wine every day for most of his adult life. He maintains the practice because it relaxes his body and mind. Selwyn says that whenever he gets anxious, a shot of wine calms him almost instantly.
Selwyn believes in his grandmother's advice that wine is good for the heart. A daily dose of an alcoholic beverage is acceptable, but it is the alcohol excesses over time that can lead to health and social problems high in calories, it is suggested that drinking alcohol in moderation can raise good HDL cholesterol, which reduces the risk of heart disease.
You may drink alcohol occasionally. For many people, moderate drinking is probably safe. Anything more than moderate drinking can be risky. Binge drinking - drinking five or more drinks at one time - can damage your health and increase your risk for accidents, injuries and assault. Moderate drinking is one drink a day for a woman or anyone over 65, and two drinks a day for men under 65.
Drink diary
What are the ways to control excessive drinking habits? It is suggested that you keep a 'drink diary' for a month in the same way that you would keep a food diary for weight loss. In the drink diary, write down time of day, the occasion, and under what circumstances you drink. Record your moods and record your feelings the morning after. Use the information to assess your life and the influence of alcohol on your body.
Self-assessment
In evaluating the effect of alcohol on your life, use the following factors to help your assessment. Do you drink when you are sad or upset about something or annoyed with someone? Do you mainly drink in social situations with friends or alone at a bar/pub or at home? Does alcohol help you express yourself? Do you rely on alcohol to help you deal with emotional issues? Can you say no when the time is not right for consuming alcohol? Does drinking trigger health problems such as obesity, digestion, joint pains or depression?
Effects on the body
Excessive consumption of alcohol:
Irritates the liver and the lining of the intestine;
Lowers the body's immunity;
Dehydrates the body;
Impairs the ability to think clearly and make accurate judgements, especially in using machinery or driving a car;
Contributes to conflicts in relationships.
Breaking the habit
There are healthy ways to celebrate and to break the habit of excessive alcohol consumption.
Play a game or go dancing with friends to celebrate! Exercising or playing a game can break into the time you would have for consuming a drink.
Add a healthy activity like walking and deep breathing.
Give your body plenty of nutritional support by drinking at least eight glasses of water each day to prevent dehydration and to flush toxins from the body.
Do not substitute other addictive substances such as caffeine and nicotine for alcohol.
Avoid sugary, salty and fried foods, which create cravings for alcohol.
Eat lavish amounts of fresh fruits and vegetables - at least five servings a day. A detoxifying diet of fruits, vegetables and fresh juices can help to cleanse the body and change habits.
Eat plenty grains and legumes, nuts, seeds and fish for the nutrients and fibre they provide.
Antioxidant nutrients such as vitamins A, C and E, plus zinc and selenium can help repair body tissues.
Adopt a lifestyle that does not depend on excessive drinking to get you through life's challenges. Yes, wise consumption of alcohol may loosen up your inhibitions and be an aphrodisiac to life. If you do drink and you're healthy, there's no need to stop as long as you drink responsibly and in moderation.
Heather Little-White, Ph.D. is a food, nutrition and lifestyle consultant. Email: editor@gleanerjm.com; or Fax: 922-6223.
TIPS FOR DRINKINGIN MODERATION
Make Virgin Daquiri, Virgin Mary and Virgin Piņa Colada (without alcohol).
Make a Citrus Collins instead of Rum Collins.
Smoothies are filling and good for socialising.
Order water or natural drinks in a restaurant, club or other social settings. Make fruit-based drinks and reduce the amount of alcohol used.
Savour your first drink and engage in conversation and sip occasionally.
A tablespoon of flaxseed oil or olive oil before you drink may also slow the absorption of alcohol.
