To Drink or Not to Drink?

 
Lifting Your "Spirits"

To drink or not to drink... that is the question! Some studies say moderate alcohol intake can be good for you while other studies say it's not. With so much new and sometimes conflicting information, your head could be spinning even before you take that first drink. If you decide to partake in fermented liquids, the questions what should you drink, what should you avoid and how much is OK may become an issue. With
the holiday season just around the corner these are questions we'll all have to think about over the next couple months. Here's the latest pro's and con's of drinking alcohol and the health and nutritional impact it can have.

The Pros:
In January 1996, the Dietary Guidelines for Americans were revised to state that a moderate alcohol intake is beneficial to health. Moderate alcohol consumption is 1-2 drinks per day (see below for a definition) and no... saving up a whole weeks worth for Friday night isn't the same thing. Light to moderate alcohol consumption has repeatedly been associated with a lower risk of arteriosclerosis, coronary artery disease
(CAD), ischemic stroke and peripheral vascular disease. It is thought that alcohol increases HDL cholesterol (the good one) and inhibits clotting and inflammation factors in the blood. And there are indications that alcohol may protect against diabetes and gallstones as well. These benefits are unique to moderate alcohol consumption only; with greater benefits than total abstinence or heavy alcohol consumption. Once again...
moderation is the key! Evidence has shown that red wine offers greater health benefits than other forms of alcohol. Compounds such as phenols and flavonoids found in red wine may impart additional protective benefits. So, red wine not only contributes to a fine meal and conversation, but may add years to your life. Cheers!

The Cons:
Nutritionally speaking, alcohol has no value. It is calorie-dense (7 calories per gram) but provides no significant vitamins, minerals, or other nutrients. Alcohol tends to stimulate your appetite and lower inhibitions (think of the feast that often accompanies a hard night of drinking or the things you regret the next morning). Alcohol also has a dehydrating effect, so it's a good idea to balance your alcoholic drinks with at least as much water.

In addition to its nutritional shortcomings, alcohol places you at risk for a laundry list of other afflictions. A high intake increases your loss of calcium in the urine and therefore may increase your likelihood of developing osteoporosis. Excessive drinking over time is a risk factor for hypertension, arteriosclerosis, stroke, diverticulosis, obesity, liver disease, and several types of cancer, including breast and colon cancer. Isn't it funny how a little is good but a lot is bad?

Everyone should be aware of the dangerous interactions between alcohol intake - light or heavy - and medications like beta-blockers, tranquilizers, sleeping pills, antihistamines, and pain relievers. Something as common as aspirin, when combined with alcohol, can lead to stomach bleeding. Alcohol affects judgment, reasoning, speech, vision and muscle control making traffic accidents and falls much more likely to occur. Finally, use of alcohol can lead to alcoholism for some people.

For Exercisers
Drinking alcohol following exercise interferes with energy metabolism so if you are exercising to increase your metabolic rate... alcohol is not the answer to quenching your thirst. Additionally, alcohol may interfere with protein metabolism, making muscle gains harder to achieve and slowing recovery from exercise. If you do choose to drink, the protective effects of alcohol can be gained with as little as 1 drink every other day, but no more than 1 drink a day for women and 2 a day for men. More then that will increase your risk of the diseases listed above.

For the record, a drink is considered to be one of the following:

4-5 oz glass of wine
12 oz can of beer
1 1/2 oz shot of liquor
10 oz of a wine cooler

Don't drink more than 1 drink per hour; that's as fast as your body can process the alcohol. Lastly, be mindful of the calories you're drinking - they add up quickly and can sabotage your weight loss efforts. Compare these alcoholic and non-alcoholic drinks.

Alcoholic Beverages:
Beer, regular, 12 oz- 150 calories
Beer, light, 12 oz- 100 calories
Red wine, 4 oz- 85 calories
White wine, 4 oz- 80 calories
Champagne, 4 oz- 90 calories
Eggnog, 8 oz (with 1 1/2 oz whiskey)- 400 calories
Liquor, 80 proof, 1 1/2 oz- 100 calories
Coffee and cream liqueur, 1 1/2 oz- 155 calories
Creme de menthe liqueur, 1 1/2 oz- 185 calories
Wine Cooler, 12 oz- 170 calories
Frozen margarita, 6 oz- 250 calories

Non-Alcoholic Beverages:
Non-alcoholic beer, 12 oz- 30 calories
Non-alcoholic wine, 4 oz- 7 calories
Non-alcoholic sparkling wine, 4 oz- 30 calories
Non-alcoholic champagne, 4 oz- calories
Eggnog, 8 oz (no alcohol)- 300 calories
Cola, 12 oz- 150 calories
Ginger ale, 12 oz- 125 calories
Diet soft drink, 12 oz- 0 calories
Hot chocolate (from mix), 8 oz- 150 calories
Hot apple cider, 8 oz- 120 calories
Perrier Water, 8 oz- 0 calories

Last Call
Drinking alcohol is not a treatment for heart disease. Very few medical experts would advise a non-drinker to begin drinking for health reasons. But healthy people who drink responsibly and in moderation need not stop and may indeed reap unique benefits.

A 24 Hour Fitness Article

What about Eggs?

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. The relationship between the soundness of the body and the activities of the mind is subtle and complex. Much is not yet understood. But we do know what the Greeks knew: that intelligence and skill can only function at the peak of their capacity when the body is healthy and strong; that hardy spirits and tough minds usually inhabit sound gods."
-JFK