How alcohol affects the nervous system and what are the alternatives for “soothing”
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Drinking alcohol during times of stress is a common practice, especially during times of war. But does it really help fight stress? Does it only increase anxiety? To determine how alcohol affects the nervous system and whether a “calming” glass harms the body, “UP.Zhyttia” spoke with neurologist Oleksandra Shchebet and turned to the following sources: Pcysh Central, Harvard Heart, Medical Express, HealthNews. How alcohol can calm and for how long One of the main effects of alcohol on our body is a sedative or calming effect. There are several reasons for this: First, alcohol contains ethanol, which primarily activates the inhibitory system of the brain. One of the most important inhibitory neurotransmitters is gamma-aminobutyric acid. Alcohol increases its effect, as a result of which a person’s speech and movements become slower. Secondly, alcohol suppresses the work of the brain, namely the glutamate system, which ensures the transmission of impulses in the brain. A person reacts more slowly to different situations. Thirdly, alcohol stimulates an increase in the release of adenosine (a product of respiration) in the brain, which in turn suppresses the activity of neurons. This is what makes us feel sleepy after a couple of glasses of wine. A bottle of alcohol and a glass/Depositphotos Read also: Alcohol, its effect on our brain, danger and addiction in women and men. The topic is explained by a neurophysiologist However, in whatever state people drink alcohol, the goal is the same – pleasure. “When a person takes it, endorphins are released in the blood – hormones that give happiness, joy and a slight euphoria. These endorphins in the brain connect with opioid receptors, and this gives a feeling of relaxation, relaxation, upliftment of mood. If the dose is increased, negative consequences appear,” says neurologist Oleksandra Shchebet. If a person feels anxious in the evening before going to bed, then alcohol helps to fall asleep. “Alcohol relieves anxiety, but when its effect wears off, anxiety returns in an even greater volume,” the neurologist adds. The same thing happens when a person is stressed. Alcohol may bring temporary relief, but over time it will change the body’s response to stress, and it will be harder to calm down without it. Long-term alcohol consumption can change the chemical composition of the brain so that the body will secrete more adrenocorticotropic hormone (its main function is to stimulate the production of cortisol) and cortisol itself, says the expert. Cortisol is sometimes called the stress hormone because it helps the body mobilize energy in stressful situations and makes glucose more available for both the brain and various metabolic functions. “Drinking alcohol during stress is a typical behavioral coping strategy (according to which a person seeks to move away from solving problems), and at first it may seem that there is relaxation, but as a result the condition gradually worsens,” says the neurologist. A glass of wine in the evening is normal? Yes and no. Scientists agree that any dose of alcohol is harmful to the body. “Here, the question is more about how often to do it and what glasses to drink. They come in different sizes. If you use the standards of the World Health Organization, then they advise you to drink no more than one drink (one drink) a day without potential harm to your health. This is, for example, two glasses of wine. In my opinion, this is too much. There are no safe doses of alcohol, so a person must take into account all the risks and determine the acceptable level of alcohol for himself,” emphasizes Oleksandra Shchebet. Alcohol is the most accessible drug, the expert believes. You can relieve tension and relax at some point with the help of alcohol. But if you do it every day, it’s already a bad habit. “At the beginning of the full-scale invasion, many of my patients wrote that they drank too much alcohol because they could not cope with stress and anxiety otherwise,” she says. If a person allows himself a glass of wine or a few grams of strong alcohol in the evening after a hard day, it is normal. However, if this happens 5-6 times a week, and alcohol in the evening is the only pleasure a person gets – you need to think about it. Illustration of alcohol addiction/Depositphotos Read also: 9 signs that you drink too much alcohol According to Shchebet, a person probably develops a habit not of drinking, but of the ritual itself, which awaits him after exhausting stress. Then you need to look for other methods of relaxation. If they do not work, contact a specialist, in particular a psychotherapist. How to relieve stress without alcohol: alternative methods The effect of alcohol intoxication on the nervous system is negative in any case. Therefore, it is still important to find other ways to calm down and fight stress. The first step to calming down is breathing, which needs to be normalized. Focusing on breathing is the basis of many relaxation techniques. You need to learn to breathe deeply. You can take long, slow, deep breaths. While concentrating, gradually disconnect the mind from distracting thoughts and feelings. Body scan. This technique combines focusing on breathing with gradual muscle relaxation. After a few minutes of deep breathing, focus on one body part or muscle group at a time and mentally release any physical tension. Controlled images. In this technique, you need to conjure images, places or scenes in your mind that will calm you down and help you relax. You can imagine favorite places or people that give you a sense of security and peace. Imagery can help you reinforce a positive self-image, but it can be difficult for those who have obsessive thoughts or experience difficulty creating visual images. Meditation. The practice involves focusing on the breath and the present moment, without getting lost in thoughts. Meditation has become widely popular in recent years. Studies show that it helps people with anxiety, depression, and pain. Also read: Meditation for Beginners: Techniques to Get You Started Sports are also endorphins. To relax after a stressful day without alcohol, you can try to do sports. It also promotes the release of endorphins. It can be running, brisk walking and walking, swimming, dancing, tennis or yoga. Here it is important to explore your preferences and hobbies and choose an activity that brings the most pleasure and distracts from stress and anxiety. Try to replace the “alcohol ritual” If you are already used to the taste or the ritual of regular drinking, then you should find other ways to replace them. For example, it is advised to drink strong green tea instead of strong alcohol. Wine and beer can be replaced with delicious non-alcoholic or milk shakes. You may also be interested in: Moderate consumption of alcohol harms human health – analysis of studies Gray hair due to stress. How to prevent gray hair?
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