Exercise programme, resistance training, weight loss, weight management

Alcohol and Nutritional damage

Alcohol consumption continues to rise in the UK, particularly amongst young women. It is now so much part of our culture that we tend to overlook the dramatic, negative effects alcohol can have on the body.

You may be interested to know:

• 120 million alcoholic drinks consumed each week in UK.
• Alcohol consumption costs £2 billion in lost wages each year.
• For 6000 years of recorded history humans have been enjoying alcohol.
• Current estimates are that 18 million people in US are alcoholics.
• Alcoholism leads to 10-12 years decrease in life expectancy; x6 increased suicide risk.
• Alcohol affects women worse than men because in general their bodies have a lower water and higher fat content and lower levels of the enzyme alcohol dehydrogenase which helps the body process alcohol.

Alcohol and sugar cravings can be reduced by a regular exercise programme, ideally a combination of resistance training and cardiovascular work. This will also help with weight loss or weight management. The Bodydoctor Fitness Training DVD and Book can help you get fit and loose weight.

Effects of alcohol on the body

Health effects of alcoholism:

Metabolic damage to every cell	Increased cancer risk - mouth, pharynx, larynx and oesophagus	Increased serum and liver triglycerides	Weight-gain
Phsychiatric disorders	Pancreatitis	Decreased serum testosterone	Myopathy
Oesophagitis, gastritis, ulcer	Liver damage	Osteoporosis	Reduced immune fuction
Intoxication	Heart problems	Rosacea
Nutritional deficiencies	Hypoglycaemia and blood sugar problems	Coagulation problems
Cerebellar degeneration and atrophy	Decreased protein synthesis	Damage to foetus in pregnancy

Effects of alcohol on nutritional status

Many of the toxic effects of alcohol are due to the resulting nutritional deficiencies rather than the alcohol itself. Individuals drinking excessive amounts of alcohol need to supplement all known vitamins and minerals due to hyperexcretion, reduced absorbtion and increased utilisation. Thiamine deficiency increases preference for alcohol. It is almost impossible to withdraw from alcohol without addressing imbalances in nutrients.

The following nutrients are depleted with alcohol ingestion:
Zinc: Zinc is depleted with alcohol consumption. Low serum zinc levels are associated with impaired alcohol metabolism, a predisposition to cirrhosis, impaired testicular function and impaired digestive function. Magnesium: Commonly deficient, with alcohol use - alcohol causes the kidneys to increase excretion of magnesium. 60% of all alcoholics have hypomagnesemia, which is one of the main reasons for increased risk of heart disease in alcoholics. Vitamin A: Deficiency impairs enzyme activity, and protein synthesis as well as contributing to zinc deficiency. Causes cirrhosis of the liver, skin disorders and reduced healing, decreased testicular function, impaired immune function. Improvement has been noted in the symptoms of vitamin A deficiency when given to alcoholics however, great care should be taken as they are at greater risk of vitamin A toxicity. Antioxidants: Alcoholics are typically deficient in the major antioxident nutrients such as vitamin E, selenium and vitamin C. Consumption of alcohol also causes an increase in lipidperoxidation (damage to cell membranes) exacerbating the requirement for increased antioxidants. Vitamin C: 91% of patients with alcohol-related disease show vitamin C deficiency. Vitamin C helps the body detoxify ethanol and supplementation has been demonstrated to support the liver in clearing alcohol from the body. B vitamins: Alcohol consumption depletes all the B vitamins. Thiamine deficiency is the most common and most serious, and results in a greater intake of alcohol (rats deficient in thiamine will chose alcohol over water). Essential Fatty acids: Ethanol interferes with essential fatty acid metabolism and as a result may produce symptoms of deficiency such as hormonal problems, depression, PMS, dry skin etc. Amino acids: amino acid metabolism takes place in the liver, since the liver is the primary site for fatty acid metabolism.

Dietary and therapeutic recommendations

• Key to reducing alcohol consumption is to stabilise blood sugar. Although a strict hypoglycaemic diet may not be necessary, simple sugars should be reduced (sugar, fruit juice, dried fruit, and low-fiber fruits such as grapes), limitation of processed carbohydrate (white flour, mashed potatoes, white rice). Complex carbohydrates should be increased (green vegetables, oats, whole grains, brown rice)
• Recommended supplements for an individual with regular consumption of alcohol: Vitamin A; B Complex, Vitamin C, Vitamin E, Magnesium, selenium, zinc, carnitine, glutamine, acidophilus
• Additional supplements when trying to withdraw: tryptophan (as 5-HTP), riboflavin.
• Recovering: flaxseed oil
• Recovered: Slowly reduce supplement programme over period of 6 months.

Research Update - It's not all bad news!
New trial News - Reservatrol found in red wine may be beneficial
Reservatrol to be tested in cancer prevention. Cancer researchers at the University of Leicester have just been given a £1 million grant to test the potential of reservatrol to prevent cancer. Reservatrol is the natural compound found in red wine, grapes, peanuts and several berries. Consumption of reservatrol has been proposed as one possible explanation for the low incidence of cardiovascular disease in Southern European countries with high red wine consumption. The compound has been shown to possess anti-inflammatory and anti-cancer activity in experimental models. CAM Dec 2002

Focus on Food
Basmati rice with salmon and petit pois Basmati rice has a low glycaemic index so is ideal for individuals trying to reduce alcohol cravings by balancing blood sugar. Tinned salmon or tuna can be used for convenience and the peas add colour and flavour.

Serves 2
150g basmati rice
Tin of salmon or tuna in brine
150g petit pois.
Cook rice as instructed adding the petit pois 5 minutes before the rice is cooked. Drain and add the fish. Sprinkle with lemon juice and season to taste.
Serve with a large green salad.

In addition to eating a low GI diet, alcohol and sugar cravings can be reduced by a regular exercise programme, ideally a combination of resistance training and cardiovascular work. This will also help with weight loss or weight management.

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 658 5658. www.totalbeing.com.

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