ALCOHOLISM
FOODS THAT HARM
Alcohol in any formFOODS THAT HEAL
WHO’S AFFECTED
6 million Americans and 4 to 5 million Canadians
While an occasional drink is not likely to be harmful, it’s important to recognize that alcohol is easily abused
Various factors can foster alcoholism
Genetic predisposition, learned behavior, and childhood experiences, including abuse, are all thought to foster alcoholism
Progression of the disease varies from one person to another
For some, it develops as soon as they begin to drink
For most people, it progresses slowly from periodic social drinking to more frequent indulgence until the person is addicted
Chronic overuse of alcohol takes a heavy psychological and physical toll
Alcoholics often do not appear to be intoxicated, but their ability to work and go about daily activities becomes increasingly impaired
On average, alcoholism shortens life expectancy; it raises the risk of other life-threatening diseases, including cancer of the pancreas, liver, and esophagus
Women who drink heavily while pregnant may have a baby with fetal alcohol syndrome or birth defects
HOW LIKELY ARE YOU TO BECOME AN ALCOHOLIC? Your gender and the amount you drink influences the likelihood of becoming an alcoholic
If you’re a man who has 15 more drinks a week, you’re a woman who has 12 or more or you have five or more drinks at one sitting at least once a week, you’re at risk for becoming alcohol dependent
Nutrition Connection
Alcoholism can lead to malnutrition, not only because chronic drinkers tend to have poor diets, but also because alcohol alters the digestion and metabolism of most nutrientsThere is no one diet for all recovering alcoholics, so these guidelines focus on overall well-being: Eat a healthy, balanced diet
Take small steps to include colorful fruits and vegetables, whole grains such as oats, brown rice, and whole wheat bread, and lean protein such as fish and skinless chicken breast
Ask doctors about supplementation
Supplements can be prescribed to treat certain nutritional deficiencies
Common deficiencies among alcoholics include thiamine, which is marked by muscle cramps, nausea, appetite loss, nerve disorders, and depression
Deficiencies of folate, riboflavin, vitamin B6, and selenium are also common
Also, legumes, whole grain or fortified and enriched grain products, lean meat and poultry, nuts, mushrooms, and cruciferous vegetables like broccoli and cabbage are good sources of these vitamins and minerals
Add calcium
Many alcoholics are at risk of bone fractures and osteoporosis because they suffer from deficient levels of vitamin D, which helps the body absorb calcium
Dairy and dark leafy greens such as spinach and kale are good sources of calcium
Beyond the Diet
Recovering from alcohol dependency is difficult, but these measures help take the edge off: Exercise regularlyIt helps decrease stress and releases endorphins, which helps boost your mood and outlook on life
Cope with stress in healthier ways
Dependence on alcohol may start as an emotional crutch for handling stress
Meditation, yoga, or other breathing or relaxation techniques are encouraged
Lean on support networks
Having friends and family who will listen and support you contributes to the recovery process
