may be partly because alcohol reduces
testosterone production, which even
in women is an important hormone
for building lean muscle mass and
enhancing fat burning. Our ability
to recover and repair muscle tissue
after a hard workout is also reduced.
So that hard workout in the gym
building strength won’t amount to
much when followed up by several
drinks. A drop in lean muscle mass
further erodes metabolic potential,
making it increasingly difficult to
maintain body weight.
Once we stagger home and fall
asleep, the effects of alcohol continue
to play out. Despite the perception
that several drinks might help you fall
asleep, the sad truth is that alcohol
interferes with sleep quality. Poor sleep
and the resulting fatigue in turn has
the effect of increasing our desire for
high calorie foods (think the greasy
hangover fry-up), and has been shown
to trigger hormonal responses that
result in fat gain. Plus, you are less
likely to drag yourself out of bed and
get to the gym when feeling like your
head is stuffed with cotton wool.The dreaded hangover
Alcohol is a diuretic, meaning that
it causes water loss and dehydration.
Along with this water loss, you
lose important minerals, such as
magnesium, potassium, calcium
and zinc. Dehydration is one
cause of the hangover headache,
while other causes link to the toxic
byproducts of alcohol: congeners.
These byproducts of fermentation
are higher in darker drinks (suchas red wine, brandy, beer and
bourbon), while clear alcohols –
such as gin and vodka – contain
fewer congeners.
As well as this, when alcohol is
metabolised in the liver it produces
acetaldehyde. This substance has a
toxic effect on human tissues including
the brain, contributing to the decline
in cognitive function, delayed reaction
times and headache typical of
a hangover.
Drinking heavily has devastating
effects on health. It can cause
inflammation of the liver (alcoholic
hepatitis) and lead to scarring of the
liver (cirrhosis), a potentially fatal
disease. Heavy drinking can increase
blood pressure and damage heart
muscle (cardiomyopathy). But lasting
damage is not just limited to those
who drink heavily. The World Cancer
Research Fund indicates there is
convincing evidence linking regular
alcohol use to cancer of the mouth,
pharynx, larynx, esophagus, breast and
colon and rectum in men, and strong
evidence that it contributes to liver and
colorectal cancer in women.BUT IT'S NOT ALL BAD NEWS
WHEN IT COMES TO ALCOHOL
AND HEALTH...OR IS IT?
“Alcohol, especially red wine, is good for you.” It’s a statement so
commonly heard – perhaps even from your doctor – that it has become
engrained as fact. But is it? According to most research until relatively
recently, regular moderate alcohol consumption was thought to protect
against heart disease, strokes and diabetes. Sticking to the less than two
standard drinks a day helped keep your risk of developing cancers linked to
alcohol consumption at less than 1 in 100.
Research has also suggested that alcohol might help lower
inflammation and boost levels of good fats in the blood. Plus, the social
connectivity through benefits that often come with responsible alcohol
intake were also recognised. Drinkers the world over have raised a glass
to toast their healthy habit. But over recent years, studies are increasingly
questioning the validity of the research methods and the resultant findings.
This has led to divided opinion when it comes to health and drinking in
moderation: those who defend low level drinking and those who are less
certain. But what these newer studies suggest is that, although low to
moderate drinking may not necessarily be bad for you, it’s unlikely to
actually be good for you either.
If you do drink, then cut back to the recommended intake and be
realistic – you drink because you enjoy it, not because it is making you
healthier. If you don’t already drink, then don’t start. When it comes to
heart health, there are many other more beneficial things you can do that
don’t include alcohol.