If you want to enjoy the end of year holidays without causing major damage to your body, follow these tips
As the end of the year approaches, there’s no shortage of reasons to celebrate (and drink). But if you want to reduce the harm caused by alcohol, I share a guide with 5 simple and effective steps.
The World Health Organization (WHO) recommends consuming up to 30 grams of alcohol per day. This means on average three glasses of draft beer, two glasses of wine or a shot of whiskey.
If this goes beyond that, you may suffer from mild to serious consequences from drinking too much alcohol, including:
- in the short term: cardiac arrhythmias, severe dehydration, severe hypoglycemia and even high-risk behaviors, such as driving, unprotected sexual intercourse, falls and accidents.
- long-term: gastritis, increased blood pressure, heart problems, hepatitis, cirrhosis, damage to the liver, heart, pancreas and nervous system disorders.
So, if you want to enjoy the end of year festivities, the happy hours with colleagues and celebrate with those you love without causing major damage to your body, follow these 5 tips.
5 steps to reduce the harm of alcohol
By following these steps you can certainly avoid risks to your health.
1. Eat while drinking
Don’t drink on an empty stomach! Alcohol should be accompanied by a good meal. There are also wines and drinks paired with meals, that is, the drink can be a complement and not the main or exclusive “dish”.
If you can’t eat a full meal, try preparing a healthier appetizer tray to go with it. However, avoid sausages, which are very bad for your health.
You can add seasoned cherry tomatoes, vegetable starters such as courgettes or aubergines, olives, hearts of palm, hummus, babaganoush, naturally fermented or gluten-free bread and chestnuts (but be careful of their limits!).
2. Limit yourself to one alcoholic drink per occasion
The dose here is the one defined by the WHO and is equivalent to 14 grams of pure ethanol, which corresponds to 350 ml of beer (5% alcohol), 150 ml of wine (12% alcohol) or 45 ml of distillate (vodka, whiskey, cachaça, gin, tequila with 40% alcohol).
Yes, boundaries can be annoying, but they are absolutely necessary. Remember that the important thing on this occasion is not the drink, but the reason for the celebration: being with those you love, the joy of being alive, the commemorative dates…
Enjoy your dose slowly and pleasantly!
3. Stay hydrated
As incredible as it may seem, alcohol dehydrates you! Just think about how often you go to the bathroom when you drink beer. Therefore, maintaining hydration – i.e. water consumption – while drinking is essential.
The ideal hydration level is between 30 and 35 ml of water per kilogram of weight! In other words, a woman weighing 60 kg (60 x 30) should consume at least 1.8 liters of water. Find out more here about the amount of water per day.
Therefore, the ideal is to have a transparent bottle whose capacity is known, to make it easier to control the daily amount of water.
When drinking, alternate sips of your alcoholic beverage with water.
Have you ever heard of it solarized water? Find out how to do it here solar energy and relieve depression and discouragement.
4. Drink up to 4 hours before going to bed
Take your drink at least 4 hours before going to sleep. This practice helps the body “handle” alcohol, without affecting sleep.
By improving the quality of your rest and, of course, controlling the amount of alcohol you drink, you will wake up without having a hangover.
If you need help, see tips for hangovers and recovering from the harm of alcohol here.
5. Get plenty of antioxidants that day
To consume foods rich in antioxidants every day and, above all, taking care of the day you drink helps reduce the damage caused by alcohol to your body.
Prioritize:
- foods with orange colors (such as oranges, pumpkins, carrots)
- red in color (watermelon, tomato, guava)
- purple color (grapes, blueberries, blackberries)
- In addition to oilseeds, dark green leaves and herbal teas are natural antioxidants.
If you go beyond your limits or have difficulty recovering, See a post-party detox juice recipe here.
The mail Follow these 5 steps if you don’t want alcohol to harm your health appeared first Personalize.
Amanda Regina (amandareginanutri@gmail.com)
– Functional Nutritionist, Personal Diet and expanded by Anthroposophy. He really enjoys cooking! He works in offices and conferences, dealing primarily with women’s health; weight loss by working on eating behaviors, switching to vegetarianism or veganism and helping to establish a healthy and pleasant relationship with food!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
