Does alcohol have a place in a healthy lifestyle? | His Spirit His Body
Humans have consumed alcohol for almost 13,000 years. Archaeological evidence indicates that the brewing of ancient beer predates the baking of ancient breads and may be responsible for triggering the agricultural revolution in early civilizations.
Beer, wine, and spirits have traveled with humans across the world and even taken a tour of space. Alcohol use is embedded in most human cultures, which includes about 50% of American adults who drink at least one day per month.
The U.S. Department of Agriculture and U.S. Health and Human Services has published dietary guidelines for Americans in its 2020-2025 edition. As defined by the report, moderate alcohol consumption is two drinks per day for adult men and one drink per day for adult women. One glass is equivalent to 12 ounces of beer (5% alcohol by volume, 150 kcal), 8 ounces of wine (12% ABV, 120 kcal), 1.5 ounces of distilled alcohol (40% ABV, 100 kcal) .
Keep in mind that the guidelines suggest that moderate consumption does not significantly increase the risk of health effects, but higher than moderate consumption (two for men / one for women) does increase. the risk of health effects if consumers develop the habit of drinking too much. The short-term effects of alcohol reduce deep sleep and disrupt digestion, causing fatigue and bloating.
It might seem logical to most, but alcohol and weight loss don’t mix. At seven calories per gram, some nutritionists consider alcohol the fourth macronutrient, the rest being fats, carbohydrates, and protein.
When alcohol enters the digestive system, it becomes a priority. Alcohol is considered a toxin and the body will prioritize the burning of calories provided by alcohol. Alcohol will be used as a fuel source while it is in the body, altering the amount of other macronutrients used as fuel sources. The more we consume, the longer the disturbance will last.
The frequency of consumption will also affect digestion. If you are trying to lose weight, drinking alcohol should not be part of your diet.
Finally, binge drinking, which is ranked as four for women and five for men or more drinks in less than two hours by the CDC. One in six adults will drink one day a week, or about seven drinks on average, four times a month, per CDC.
Saving all or most of your drinks for Friday night is not a way to be considered moderate. There are 52 weekends in a year. Not every weekend should be celebrated as New Years Eve. Moderation! Moderation! Moderation!
A moderately active 5-foot-10, 200-pound 40-year-old man trying to maintain his weight should need 2,800 calories per day; a 40-year-old 5-foot-4, 170-pound woman who is moderately active needs 2,100 calories to maintain her weight.
Making room for the potential additional 100-300 calories consumed with a drink or two is something that should be taken into account someday if you are drinking.
- Drinking should not be used as an excuse to skip meals. Plan meals and calorie intake in advance if you plan to have an aperitif drink.
- Adjust budgeted calories to high calorie foods.
- Avoid foods high in unsaturated fats like fried foods, pizzas, and hot dogs.
- Eliminating sugary drinks and foods with added sugar is another important step. In comparison, an iced caramel latte has 180 calories, a pizza slice has 285 calories, and a maple donut has 260 calories.
- Keep in mind that when you drink, refusing all those delicious and tasty foods is even more difficult, so sticking to a limit of one to two drinks will help you lose self-control over rich foods. in calories. Make an effort to remove these foods from your proximity, when possible.
- Keeping water on hand is also important for staying hydrated. Adults who are happy with their body weight may choose to consume moderate amounts of alcohol.
Alcohol has been and will continue to be part of human history. You can drink moderately while still living a healthy lifestyle. Keeping in mind that the more you consume, the more risk you take on your long-term health.
Plan ahead if you plan to drink, make meal plans with fewer calories, and cut out other indulgences.
Have an honest conversation with your doctor about your risk factors and drugs that don’t mix with alcohol. Seek professional help if you or a loved one seems to be struggling with heavy drinking.
Josh Klingenberg is Assistant Director of Wellness at the Walla Walla YMCA. He is a personal trainer with the National Strength and Conditioning Association and is a Certified Functional Movement Systems Certified Functional Strength Trainer.