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4 Effects You Didn’t Know Alcohol Had on Your Brain

4 Effects You Didn’t Know Alcohol Had on Your Brain

Depending on how much you drink, alcohol can seem like an easy way to unwind with friends or a terrible substance that leads you to make rash decisions. When you learn about these 4 effects that alcohol has on your brain, the reasons behind your experiences will become more obvious.

Alcohol Suppresses Glutamate

Glutamate is a neurotransmitter that increases brain activity and energy. When you have the proper level of glutamate in your brain, you can think clearly and quickly.

Alcohol suppresses the production of glutamate, leaving your brain in a lurch. Without the right amount of this excitatory neurotransmitter, your brain cannot process information as quickly as it normally does.

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That means slow, sluggish thinking that could lead to poor decision-making, like texting your ex in the middle of the night. This is also the reason its not good to drink and drive. Your reaction time is slower and you are more likely to cause an accident. Anyone who has had a few drinks too many certainly knows what that feels like.

Alcohol Increases GABA

GABA, which stands for gamma-aminobutyric acid, does the opposite of glutamate. GABA tries to keep the brain calm. This balancing act is essential for daily life since your glutamate helps you concentrate at work and GABA helps you relax at the end of the day.

When you drink alcohol, your brain starts to create excess amounts of GABA. That’s why so many people pass out after they’ve had too much to drink.

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Increasing GABA further handicaps your brain, which is already suffering from suppressed glutamate. By slowing the brain’s functions, imbibers can become confused, disoriented, and out of control.

Alcohol Increases Dopamine

If alcohol only slowed the brain down by messing with GABA and glutamate neurotransmitters, far fewer people would abuse it. Instead of feeling happy and enthusiastic, you would probably just feel tired and confused.

Since alcohol also increases dopamine, your brain feels rewarded when you consume a drink. Ideally, dopamine would only reward you when you’ve done something good like exercise or form a new friendship. The neurotransmitter plays a crucial role in those healthy activities, too, but alcohol confuses the system by creating a reward for unhealthy behaviors.

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The increased dopamine is the part that makes people want to drink alcohol. This is also how drugs like cocaine and crystal meth make people feel good. Dopamine is the reason people become addicted to alcohol. It gives them that feel-good sensation and helps them forget about their problems.

Unfortunately, the more that you drink, the more dopamine your brain releases. As you stumble around the room, speaking incomprehensibly, the high levels of dopamine tell your brain that everything is great.

Alcohol Gives the Brain Diminished Returns

Drinking alcohol on occasion might not cause any real harm to the brain, especially if you drink in moderation. Frequent drinkers, however, run into problems as they continue to expect the same positive feelings from alcohol.

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If you’ve been drinking heavily for a few years, your brain’s dopamine production slows. It takes more and more alcohol to create that “feel good” sensation. Once that happens, many people become alcoholics who can’t regain control of their lives without centers for alcohol detox. That’s a frightening way to live.

If you or someone you know cannot stop drinking, that person has probably progressed to the point where his or her brain doesn’t produce adequate dopamine. Consider seeking counseling or rehab to help yourself or that someone you know who has reached this point.

The next time you are out enjoying a few drinks with friends, keep in mind this information. It can help you make better decisions while drinking.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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