Booze and Your Body: The Effects of Alcohol

What comes to mind when you think about alcohol? For many, it may be associated with socializing with friends and/or family, celebrating special occasions like weddings, holidays, anniversaries, graduations, concerts, vacations, among many other events. While alcohol may be a huge part of socializing, it can also have significant effects on the body. Let’s break down how alcohol affects the body from weight management and metabolism to brain function and overall physical and mental health. As many people may be aware, excessive or frequent drinking can have short-term and long-term effects on our health.

Alcohol and Weight Management

When consumed excessively, alcohol can play a significant impact on weight management, in ways we may not realize. Alcohol is a non-nutritive calorie-containing beverage, meaning it provides calories without feeding the body with essential vitamins, minerals, protein, or any other nutrients the body needs. Often referred to as “empty calories,” alcohol contains about 7 calories per gram, which can add up quickly. In addition, alcoholic drinks are often mixed with sugary beverages or syrups which further increases the calorie intake.

These additional calories can contribute to weight gain, especially since alcohol can increase appetite and slow fat burning. The body prioritizes metabolizing alcohol first, which slows the burning of fat and carbohydrates. As a result, maintaining or losing weight can become more difficult over time.

Alcohol can also interfere with appetite, making us feel hungrier and less aware of what and how much we’re eating. This can lead to choosing less nutritious foods, late-night snacking, or larger portion sizes, all of which contribute to excess calorie intake.

Alcohol Impacts on the Brain:

The consumption of alcohol intervenes communication between the brain and the body. In the short term, this can lead to impaired judgement, making it harder for the brain to control functions such as balance, memory, speech, which increases the risk of injuries and other negative outcomes. We may feel relaxed at first, but with frequent or heavy drinking, overtime, this can make it harder for the brain to regulate emotions without alcohol.

The Impact on Sleep and Energy Levels:

Although, drinking alcohol before bedtime can make some people feel sleepy initially, it does disrupt sleep patterns and significantly affects the quality of sleep. Drinking affects REM sleep, the stage responsible for memory, focus, and feeling well-rested. This can lead to waking up frequently at night contributing to fatigue and poor focus the next day. Drinking before bed can also worsen snoring and sleep apnea by relaxing the muscles in the throat and narrowing the airways.

The Impact on Physical Health:

When alcohol is consumed, about 90% is processed by the liver, where the liver’s job is to detoxify substances and to break down alcohol using enzymes. However, the problem is that the liver can only process a limited amount at a time. When alcohol is consumed in excessive amounts, it can cause liver inflammation, fatty liver disease, and long-term liver damage. Heavy drinking can also raise blood pressure, weaken the immune system, and increase the risk of heart disease and stroke.

The Impact on Mental Health:

Many people use alcohol as a way to cope with stress. However, excessive drinking, over time, can affect overall well-being and worsen mental health. While alcohol may initially create a sense of relaxation, this effect is only temporary. As it wears off, some people may experience increased negative emotions such as anger, depression or anxiety. Relying on alcohol to manage mental well-being can be a problem itself. There’s no shame in seeking out help and exploring a healthier relationship with alcohol.

Tips for More Mindful Alcohol Consumption:

• Setting weekly limits: Decide in advance how many drinks you plan to have and/or chose alcohol free days during the week
• Be mindful of timing: Avoid alcohol approximately 3 to 4 hours before bedtime
• Space out drinks: Alternating alcohol with water or exploring non-alcoholic alternatives in social settings
• Listen to your body: Being mindful and practicing self awareness on how alcohol affects your energy, sleep, and mood and incorporating more water
• Reduce temptation: Limit exposure to situations where you feel pressured or tempted to drink

Seek Help If Needed

You may consider speaking with your primary care provider for advice and/or medication to help. It may be difficult to seek help, but your physician is there to help. They can check your physical health and put you in touch with local support groups such as Alcoholics Anonymous. You may also find additional resources/groups through Al-Anon &Alateen, NIAAA Alcohol Treatment Navigator, and SAMHSA Behavioral Health Treatment Services Locator.

Changing unwanted habits can be a tough challenge. Seeking support and trusting people about your plans can provide encouragement along the way and help you develop healthier habits for coping.