This month is “Go sober for October month” – so we thought we would look at the benefits of going sober even for a month and see if it could make a difference to your health.
Benefits are:
- Clearer head
- More energy
- Better sleep
- Weight loss
- Sense of achievement
2/3 of alcohol related deaths are male. 1 in 3 men (39%) will experience some sort of alcohol related health problem in their life – don’t underestimate the risk.
1 unit = 10ml or 8g of alcohol
What does that mean?
Medium glass of wine = 2 units
Bottle premium beer = 1.6 units
Pint of cider = 2.6 units
Pint of beer = 2.3 units
To keep risks from alcohol low the UK’s chief medical officer recommends not to drink more than 14 units of alcohol a week on a regular basis. Try to space out those units over 2-3 nights – don’t binge drink.
Why do we like drinking?
Simply because, within a couple of minutes, alcohol changes our brain chemistry. Specifically it depresses the part of the brain associated with inhibition, meaning that in the short term, it helps us feel more confident and less anxious.
There are negatives – even in the short term
Even after one drink your reactions are slower. So think carefully about driving even if you are below the legal limit.
After about 2 drinks, the real negative effects start to kick in, mostly dehydration at this stage – that’s what gives you a hangover – so drink some water.
After 3 drinks, bits of your brain start to let you down including detecting danger and reading body language, so misunderstandings or worse can be a result.
So, what about long term negatives?
- Alcohol makes you fat – lots of calories in alcohol and they are empty calories, as they have no nutritional value.
- Also your body prioritises getting rid of the alcohol so no time for other metabolic processes such as fat burning!!
- Can’t exercise help? – Yes, to a point, drinking alcohol leaves you dehydrated and if your liver is breaking down alcohol it doesn’t produce so much glucose – both will affect athletic performance. Long term it’s harder to build muscle as protein synthesis is affected by alcohol consumption.
- Does drinking effect your sex life – yes in the short-term and yes in the long-term – alcohol effects testosterone production and other sex hormones.
- Alcohol gives you heart disease – alcohol narrows the arteries and makes the heart work harder and is a contributory factor in high blood pressure. It also increases the risk of stroke and heart attack.
- Pancreatitis – a small organ involved in digestion can be badly affected by alcohol and this condition is very painful and can kill you.
- Depression – regular drinking lowers the levels of serotonin, the chemical that regulates your mood. It also affects your brain’s thinking abilities, so you’re more likely to forget, make mistakes and be short tempered or snappy.
Aren’t there any benefits?
There was some research of a protective effect from alcohol – specifically Red wine due to polyphenols but the effect is minimal and only applies to women over 55 – sorry gents!!
So after October – how can you make a long-term change?
- Keep track – keep a diary of what you drink and when
- Set clear goals – don’t say less, set specific goals for the week or for an event
- Team up – join with friends or a partner so that you can support each other
- Know your motivations – write a list of why you are doing this: better health, better sex life, saving money, being fitter – whatever works for you.
- Know your triggers – people, places, times – avoid that situation, temporarily breaking the cycle, go for a coffee instead.
- Do the easy stuff – buy less in the supermarket, try no alcohol at home, don’t get into rounds in the pub, drink a pint of water or a soft drink to start or drink something less strong.
