Why Changing Your Relationship With Alcohol Requires Nutrition, According to a Clinical Nutritionist

I've spent many years as a clinical nutritionist discovering fresh and cutting-edge treatments. As a specialist in functional nutrition and functional medicine, I focus on figuring out the underlying causes of our symptoms and what is really motivating the health issues we encounter—and then how to treat them with food and supplements.

Because of this, hearing discussions on how to manage my stress, deal with trauma and wounds, and follow the conventional routes to recovery wasn't enough for me to change my own drinking habits. I have concentrated in these fields to better understand the underlying reasons why we drink because I come from a family of people who have had both addiction and mental health issues.It's fashionable to abstain from alcohol, explore a sober-curious lifestyle, and go sober. It's simpler than ever to say no to alcohol and yes to waking up without a hangover with the energy to tackle your wellness regimen thanks to the development of "Quit Lit" books and a significant surge in the nonalcoholic beverage sector. You don't have to be an alcoholic or recognize that you have a drinking issue to decide that you want to take a break; many people are now swearing to stay sober for improved health and leading more purposeful lives.

Possibilities of a drinking break.

There are numerous benefits to abstaining from alcohol. And I'm not just talking about avoiding the awful hangover; if you drink moderately or heavily, reducing your alcohol consumption can be the key to a ton of health benefits.

These advantages consist of:

• Better digestion
• Clear skin
• Better energy
• Less anxiety
• Better mood
• Mental clarity
• Healthy weight
• And much more

The long-term advantages of reducing alcohol use are significantly greater, despite the fact that these short-term advantages sound great. Eliminating alcohol may provide long-term relief for those with any chronic health conditions, including autoimmune disorders, hormonal imbalances, troubles with their mood and mental health, fertility problems, and more.

Unbeknownst to you, nutrition plays a significant role.

We frequently attribute it to willpower, but it requires more than just the ability to say no to a drink while out with friends. The body is engaged in biochemical activities. Our health and nutrition become important in this situation. How we seek out alcohol in our daily lives can be influenced by stress, nutrient shortages, gut imbalances, low brain neurotransmitters, hormone imbalances, and other unbalanced systems.

We frequently attribute it to willpower, but it requires more than just the ability to say no to a drink while out with friends. The body is engaged in biochemical activities. Our health and nutrition become important in this situation. How we seek out alcohol in our daily lives can be influenced by stress, nutrient shortages, gut imbalances, low brain neurotransmitters, hormone imbalances, and other unbalanced systems.

These are the three main areas I concentrate on when I work with clients on nutrition and altering your relationship with alcohol in both one-on-one and group settings:

1. Blood sugar

Blood sugar abnormalities affect around 95% of regular drinkers. This is a result of drinking increasing blood sugar levels, which are then followed by a sudden drop. This is a component of the system that makes it difficult for us to limit ourselves to one drink after the first. Habitual blood sugar balancing makes it easier to overcome alcohol cravings and start changing our regular drinking patter

2. The gut

Our desire to drink is strongly influenced by the gut. Regular alcohol use can have a negative impact on our gut microbiome's health (the ratio of beneficial to harmful bacteria in our stomach) and can also cause leaky gut syndrome. Regular alcohol consumption alters the balance of beneficial bacteria and promotes the growth of more dangerous bacteria that feed on sugar and alcohol. This might lead to cravings.

3. The brain

Low levels of the "feel-good" neurotransmitters serotonin and dopamine can cause low mood and increase desires for alcohol and other substances that give us a rapid "hit" or pick-me-up. When we are lacking in B vitamins, amino acids, and other essential nutrients, we frequently have low quantities of these neurotransmitters in our bodies. Which is worse? Regular drinking feeds a vicious loop that further depletes those nutrients.

How to set yourself up for success.

Here are some of my top nutritional advice for rebalancing your system when reducing your drinking habits while concentrating on the three areas mentioned above:

1. Eat to balance your blood sugar.

It's best to consume a diet high in protein, fiber, and healthy fats because low blood sugar can cause desires for alcohol as well as for sweets and carbohydrates. To prevent decreases in levels caused by high-carb or high-sugar diets, these dietary groups assist maintain blood sugar equilibrium. At each meal, I advise aiming for 20 to 25 grams of protein. I would also suggest eating a healthy lunch or snack every three to four hours while adjusting your habits.

2. Include functional foods to help the gastrointestinal and excretory systems.

Healthy bowel movements, which aid in removing waste from the liver, gallbladder, and stomach, are ensured by a diet high in fiber. Concentrate on fruits, vegetables, nuts, seeds, and whole grains since fiber also feeds beneficial intestinal flora, or probiotics. Beets, cruciferous vegetables (such as broccoli, cauliflower, cabbage, and kale), and citrus fruits are some more beloved foods that aid in digestion and liver detoxification.

3. Support better brain health.

For the creation of serotonin and dopamine to be supported, specific nutrients such vitamin B6, B12, folate, vitamin C, magnesium, and zinc are essential. It is crucial to consume protein sources that include the entire spectrum of essential amino acids because amino acids, which are present in protein, are required building blocks for these vital brain chemicals. Another great nutrient for supporting the brain is omega-3 fatty acids, which also aid with gastrointestinal health and alcohol-related harm.

Finally, be kind to yourself. Be aware that, for the majority of us, altering our drinking habits might be a protracted process of trial and error to find what works best for you. You can interact with like-minded people, get support, and learn more about utilizing nutrition to promote a new relationship with alcohol in any number of support groups, including my Functional Sobriety Network.