Why should I cut down on drinking?
The more you drink, the greater the risk to your health. It’s really that simple, An increasing number of people, particularly middle-aged drinkers are drinking in ways that are putting them at risk of serious and potentially life-limiting conditions such as heart disease, liver disease and some types of cancer.
As well as creating healthy habits by adjusting your current drinking routine with small and gradual measures, you can also attempt dry January or various alcohol free challenges which will encourage you to either with friends or on your own, knock alcohol on the head for a month and feel the benefits. Some people do it to just tick a box on their New Years resolutions list, some do it for complete sobriety and others just try it to feel the health benefits and give their body a break.
Benefits of reducing your alcohol intake
· Lower blood sugar
· Lower blood pressure
· Fewer alcohol-related symptoms, like headaches, heartburn, indigestion and stomach upsets
· Less fatty build up around the liver
· Improving existing conditions like depression, high blood pressure or skin conditions like rosacea
· Better quality sleep
· More energy
· Improved weight loss
· Better absorption of nutrients like vitamins B1 and B12, folic acid and zinc
Effects of alcohol on sporting performance
Alcohol can alter your sports performance because of how it affects the body during exercise. It does this in several ways:
Dehydration leads to reduced exercise performance as alcohol dehydrates you. This is because it is a diuretic, which means it makes your kidneys produce more urine, therefore drinking too much alcohol can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you also sweat during exercise. You need to be well hydrated when you exercise to maintain the flow of blood through your body, which is essential for carrying oxygen and nutrients to your muscles, thus maximising performance.
Alcohol can interfere with the way your body makes energy. Alcohol is broken down in the liver and when you are breaking down alcohol all other functions of the liver are secondary. Another function of the liver involves glucose production, we need glucose for energy and if your liver is not producing enough glucose, your body will become tired as it works to expel the alcohol, making it even more of a struggle to keep up the pace.
Alcohol slows down the nerves that pass messages around the body, causing a relaxed feeling. This effect can take time to wear off and this can result in your reactions, coordination, accuracy and balance being slower than usual during exercise and competition.
Effects on other health metrics
Weight gain: Alcohol is high in calories (seven calories per gram), almost as many as pure fat. If you exercise to help manage your weight you could be taking in unnecessary ‘empty’ calories through alcohol and preventing weight loss. In addition to this after a few drinks you may be tempted to eat high calorie foods which will further hamper your efforts and progress.
Poor muscle growth: Growth hormones which we need for muscle growth are released during deep sleep. Therefore disrupted sleep from alcohol can lead to slow muscle gain.
Altered heart rate: Drinking can increase the potential for unusual heart rhythms. This is a risk which significantly increases during exercise up to two days after heavy alcohol consumption, varying between individuals. The physical activity itself increases your heart rate and with a lot of alcohol in your system your heart is put under further stress.
Slow healing after injury: Alcohol causes the blood vessels to the skin, arms and legs to open up which results in an increased blood supply making an injury bleed and swell even more, slowing down the recovery process.
