Empty Calories, Heavy Consequences: Monitor Alcohol Intake

It’s no secret that many people enjoy a drink or two at social events or just to unwind after a long day. However, alcohol can be deceivingly detrimental to one’s health, even in small doses. It can be easy to forget that drinks contain more than just the alcohol itself; they’re often packed with empty calories that provide no nutritional value, leading to potential weight gain and other health problems. It’s crucial to monitor alcohol intake and stay vigilant about what is being consumed. In this article, we will discuss empty calories, the impact of alcohol on the body, and ways to monitor and regulate alcohol intake.

Empty Calories – What Are They?

Empty calories refer to calories that come from foods and drinks that provide little to no nutritional value. They are known as “empty” because while they might provide energy (calories), they don’t provide any vitamins, minerals, protein, or fiber. Alcohol is a prime example of such empty calories. In fact, one 12-ounce beer contains around 150 empty calories, and a pint of beer packs in about 300 empty calories. A 5-ounce glass of wine contains about 125 empty calories, and a 1.5-ounce serving of a shot contains around 100 empty calories.

Alcohol’s Impact on the Body

From the moment a person consumes alcohol, it begins to affect their body functions. The liver, responsible for breaking down alcohol, removes it from the bloodstream at a rate of one standard drink per hour. Any amount consumed above this causes the alcohol level in the bloodstream to rise, leading to increased impairment and intoxication. Some of the negative effects that high alcohol intake can have on one’s body include:

1. Dehydration: Alcohol consumption increases urine production, leading to dehydration. This can cause fatigue, headache, and dry skin.
2. Damaged liver: Continuous drinking for extended periods can damage the liver, leading to liver diseases. The liver processes alcohol in the body and excessive consumption can strain it or cause it to fail.
3. Increased blood pressure: Heavy drinking can cause an increase in blood pressure, which can lead to conditions like heart disease.
4. Impaired brain function: Alcohol affects the brain cells and can cause decreased coordination, memory loss, and slurred speech.
5. Increased risk of certain cancers: Alcohol consumption can increase the likelihood of developing cancers such as mouth, liver, and breast.

Ways to Monitor Alcohol Intake

While alcohol can be enjoyable, it is crucial to consume it responsibly and in moderation. Here are some ways to monitor alcohol intake:

1. Track Intake: Tracking alcohol intake is the first step to monitor and control the amount consumed. There are many phone apps available that can track the amount of alcohol consumed.
2. Set a Limit: Determine the number of drinks and total amount of alcohol to be consumed beforehand. This will help to avoid impulse and binge drinking.
3. Alternate Drinks: For every alcoholic drink consumed, alternate it with a non-alcoholic beverage like water or soda. Drinking water will help reduce dehydration and its associated symptoms.
4. Eat before Drinking: Having a meal before drinking alcohol slows down the absorption of alcohol, leading to a safer and more enjoyable drinking experience.
5. Stay in Control: Avoid shots or drinking games that encourage drinking for the sake of drinking. It is important to stay in control of the consumption and know when to stop.
6. Get Support: Sharing your goals to reduce alcohol intake with friends and family can help to keep you motivated. Joining a support group can also help you to achieve your goals.

Conclusion

Alcohol may contain empty calories, but they come with heavy consequences if not consumed in moderation. Monitoring and regulating alcohol intake are essential to maintain health and avoid adverse effects. Incorporating healthy habits such as tracking intake, setting limits, alternating drinks, eating before drinking, staying in control, and seeking support from loved ones will help to consume alcohol in a responsible manner. Remember, moderation is key to a healthy and happy life. Cheers to good health!