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Cut down on drinking! Time for a post-holiday detox

Cut down on drinking! Time for a post-holiday detox

It is all too easy to overindulge during the holidays, one too many toasts over Thanksgiving, an excess of eggnog at Christmas and far too much Champagne to see in the New Year. It is something that most of us are guilty of, for example in a recent survey by Harris Interactive it was found that 96% of people surveyed returned to work hungover after a holiday party and that 40% of us use the holidays as an excuse to drink.

So what can you do once the holidays are over? You may feel that the time is right for a post-holiday detox to rid your system of all the excess.

The Effects of Alcohol

There is no real issue with the consumption of alcohol, in moderation, however as we increase intake over the holidays we can start to see some of the negative effects.

Drinks glasses

    Alcohol can affect how you look through dehydration. In particular, your skin becomes dehydrated, depriving it of nutrients it needs. This can lead to wrinkles and aging as well as unsightly spots.

    Alcohol also contains a lot of calories, there are 7 calories per gram of alcohol which is almost the same caloric value as butter. To put this into perspective, a pint of beer has as many calories as a chocolate bar and a glass of wine is equivalent to an ice cream cone. You can soon find that the extra calories show themselves as unwelcome weight which, along with increased cellulite and bloating, is enough to make most of us want to think twice about having another drink.

    Over time, if you increase your drinking or regularly drink in excess, you can cause permanent damage to your body which can lead to infertility, sexual dysfunction or serious conditions such as liver disease.

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    Your liver is responsible for breaking down harmful substances in your body and when you drink this includes alcohol. Excessive drinking can lead to alcoholic hepatitis, jaundice and scarring of the liver which can cause the liver fail at breaking down harmful substances. These then build up in your body and it can be fatal. Moderate drinking will not do any permanent harm, but you can still help your body and make yourself feel great by giving yourself a break from booze!

    Taking a Break From Drinking

    Something which is popular in Europe is the idea of a ‘dry’ month, this was an idea which was first created in Finland when the government created ‘Sober January’ in 1942 as part of its war effort. Today in the United Kingdom the charity Alcohol Concern runs a campaign called ‘Dry January’ where people are encouraged to give up alcohol for a month.

    There are people who doubt that this is effective, however, the University of Sussex found that six months following January 2014, 72% out of 900 surveyed participants had “kept harmful drinking episodes down” and 4% were still not drinking. It may be a good way to break the habit after all if you feel that it is time for you to review your intake.

    Of course, you don’t have to go for a full month, you will start to notice effects after a 7-10 day detox. After which an ongoing reduction of your drinking will have a major benefit on your health.

    If you have been a little excessive over the holiday period you can plan a short detox to help your body recover from the effects of alcohol.

    The One Week Detox

    Here is a simple set of steps you can take to undergo a short detox program.

    What is detox?

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    A detox – is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances. It is a time when you will remove alcohol from your diet, in this case for one week. It will give your body time to flush any toxic substances from your body and allow organs such as your liver to recover. It can be especially good following a time like the holidays when you may have indulged just a little too much!

    There are a number of detox programs you can follow and lots of products to help you if you wish. This is a very simple method. You should, of course, seek medical advice before you detox if you are pregnant or unwell.

    Lemon water - great for detox
      1. Set aside a week when you will carry out your detox – make sure your friends and family are aware that you are trying to stop drinking for a week so that they do not encourage you to break your program!
      2. You will be avoiding all alcohol – if you slip and have a drink, make sure it is just one and then carry on. Remember, you are only cheating yourself!
      3. Eat healthy – boost your diet with lots of fruit and vegetables which will supercharge your body with essential vitamins and minerals. You can enjoy raw foods and salads and avoid heavily processed foods. For just one week forgo the takeaways and processed foods, fresh fruit and veg will kick start your immune system.
      4. Drink lots – but ensure it is water or juice! Alcohol will dehydrate your body so look to replace your lost fluid with lots of fresh water or juice. It will help you flush toxins from your body and plump up your skin making you look great! Try slicing a lemon and adding it to a water bottle in your fridge. You will have delicious flavored water to sip all day. Try it with any of your favorite fruit or even cucumber which makes a delicious drink. Avoid coffee and caffeinated drinks where you can.
      5. Enjoy exercise – if you don’t regularly exercise you should start to move your body. If you do exercise, see if you can extend what you are doing. Go slow, if you are unused to physical exercise take it easy at first, a gentle walk or swim is a good start, just slowly start to build up what you are doing to get your body moving.
      6. Try a mental detox too – take time to clear your mind, there are lots of meditation programs you can follow for example, 5 Minutes to find happiness. At least ensure you find some ‘me’ time for you during your detox week. Read a book, enjoy some music, do whatever helps you relax and clear your mind.

      There may be times when you will struggle but if you persevere you will find that the benefits will be worth the effort. Even a short period of detox will make you feel better, your skin should be brighter, and you may have more energy. Your body and especially your liver will certainly thank you!

      The best thing you can do is, keep it simple. Think of a detox as a treat to yourself and your body.

      Keeping the Good Times Flowing

      Once you have completed your detox (and no doubt feel great!) don’t use it as an excuse to immediately open a bottle of champagne and celebrate. Why not build on the good practice and use this, instead, as a great excuse to build on your good practice.

      There is nothing wrong in a social drink, however, try to consider what you are drinking and if you can cut down. It doesn’t have to be hard work. For example, if only for your waistline, why not drink a spritzer instead of a full glass of wine? A 5 oz glass of dry white wine contains approximately 105 calories whereas a 5 oz spritzer made with soda water is just 50 calories – less than half! Importantly you have a longer drink and therefore more time between alcoholic drinks – fewer units per night!

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      Remember that beer has calories not only from the alcohol but also the carbohydrates, a light beer could save approximately 50 calories per bottle. Reduced strength need not affect the flavor of a well-chilled beer!

      Avoid drinks such as coolers made from sugary flavors mixed with vodka or rum. Most contain at least 250 calories and may contain more than 300 calories, plus more than 8 teaspoons of sugar in each serving.  Try a rum and Diet Coke instead.

      If you enjoy a cocktail, why not enjoy some delicious alcohol-free cocktails. You can still be the life and soul of the party even without lots of alcohol.

      Alcohol free cocktail - part of a great detox

        When is a Detox Not Right?

        For most people, a short detox where you abstain from alcohol will be a positive move and it will help you greatly. However, you need to be aware if you are alcohol dependent you should not suddenly stop drinking.

        If you are a regular and heavy drinker your body will be compensating for the depressive effect of alcohol by increasing production of hormones and brain chemicals such as serotonin, epinephrine, and dopamine. If you were to suddenly stop drinking alcohol, your body would become flooded with abnormally high levels of these chemicals, causing your brain to undergo rapid changes in an attempt to maintain normal function. Severe complications include dehydration, vomiting, abnormal heart rhythms.

        How do I Know if I am Alcohol Dependent?

        Sadly, it has never been easier to become alcohol dependent, there is a wide range of alcohol available and social drinking is seen to be more acceptable than ever. Coming home after a hard day at work and reaching for a ‘glass of wine’ can rapidly turn into regularly ‘finishing the bottle’. If you feel that you may be struggling with alcohol, ask yourself some questions:

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        • Do I need to have a drink? – you need alcohol, your desire for a drink has become a powerful need for alcohol.
        • You need to drink more to get the same buzz – having a glass of wine of a bottle of beer just doesn’t ‘hit the spot’ and you need more and more to get the same effect. It is showing that your body is becoming more tolerant of alcohol.
        • You are drinking most days – your drinking has become regular, this could show the signs of an addiction forming
        • You drink alone – whereas there is nothing wrong with enjoying a drink alone if this becomes the norm you should take notice.

        Alcohol consumption is measured in ‘units.’ One unit is equivalent to a measure of spirits (a bar measure as opposed to a home measure), half a pint of lager or a small glass of wine.

        When you are drinking you should take note of how many units you are consuming in one session:

        • 1 – 2 units are referred to as moderate
        • 8 – 9 units is heavy drinking
        • 10+ units is considered to be excessive

        The National Institute of Alcohol Abuse and Alcoholism states that men should not exceed 4 drinks per day or a total of 14 per week and women should not exceed 3 drinks a day or a total of 7 per week. The American Heart Association suggest even lower levels.

        If you find that you are at risk of being alcohol dependent you should take professional advice before you attempt to cut down on your alcohol intake to avoid alcohol withdrawal symptoms which can include anxiety, visual and auditory hallucinations, convulsions, whole body tremor, nausea, vomiting, insomnia, profuse sweating, shakiness, convulsions, DTs, hypertension and even heart failure.  Approximately 50% of people with alcohol dependence experience withdrawal symptoms.

        Featured Photo Credit: Feature ImageDrinking GlassesLemon Water, Cocktail via Pixabay

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        Last Updated on September 29, 2020

        Does Keto Weight Loss Diet Plan Actually Work?

        Does Keto Weight Loss Diet Plan Actually Work?

        In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

        People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

        In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

        What Is the Ketogenic Diet?

        The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

        The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

        This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

        Benefits of the Ketogenic Diet

        It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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        You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

        It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

        Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

        When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

        For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

        It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

        The Physiological Changes Associated with This Diet

        What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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        As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

        The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

        What Happens When You Consume Carbs in High Quantities

        Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

        The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

        All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

        How It Feels to Follow the Keto Approach

        The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

        At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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        Tips for Successful Weight Loss

        When it comes to weight loss tips to remember, this is the most important one:[4]

        You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

        The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

        In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

        What Foods Are Allowed to Eat?

        If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

        You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

        Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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        What Foods Are Restricted?

        Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

        It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

        The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

        In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

        Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

        As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

        As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

        It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

        The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

        More Weight Loss Tips

        Featured photo credit: Khamkhor via unsplash.com

        Reference

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