Tag Archive for: Lent

What Happens Inside When You Quit Drinking?

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Beer, wine, hard cider, whiskey, vodka, bourbon—that’s a partial list of alcohol-based drinks we consume. The amount of alcohol that’s recommended is no more than two drinks per day for men and one drink per day for women. Many people exceed that amount on a regular basis. While alcohol, especially wine, has some reported health benefits, even just a little more alcohol has consequences.

Alcohol is a toxin. The liver can handle and detoxify small amounts, but it can take several hours to process one drink. Alcohol is a diuretic, which means it will lead to dehydration when too much is consumed. While alcohol is a central nervous system depressant, it can interfere with sleep patterns. The next day fogginess is a result of the dehydration and nervous system effects. Alcohol is converted to fat and then stored. However, it may not store fat normally and overfill the livers fat storage ability. That results in a fatty liver. And then there’s the weight gain that comes with too much alcohol intake.

What happens if you give up alcohol for 40 days? Researchers in the United Kingdom found out by tracking over 100 people for over a month. Without any change in diet, the subjects lost two to four pounds. Cholesterol levels and blood pressure dropped as well. In addition to that, a marker of prediabetes and insulin resistance dropped as well. Researchers suggested that if those types of results could be put into a pill, it would create a $250 million industry overnight. And all people did was abstain from alcohol.

Is there a substitute? In trying to put a blend together that might have the calming effects of alcohol on the nervous system, I think a decaffeinated chai with its blend of herbs or a chamomile tea might have a similar benefit to the nervous system without the stimulant effects of caffeine.
 

The Bottom Line

Sugar. Salt. Alcohol. If you’re going to give up something during Lent, these deserve a try. There are some real benefits to your body if you do, even if you just reduce your intake. You might just find that you don’t need them at all. It’s worth a try.

What are you prepared to do today?

Dr. Chet

 

Reference: Hepatology. 2015. Volume 62, Issue Supplement S1. Abstract 113.

 

What Happens if You Give Up Salt?

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The next category of foods that you could give up for Lent is salt and sodium. Why do I mention both? Because they’re not exactly the same thing. Salt is sodium-chloride, a one to one proportion of sodium and chloride; sodium is just sodium. The typical American takes in over three grams or 3,000 mg of sodium per day. The upper limit is 2,300 mg and the goal is 1,500 mg. In past centuries, packing a food in salt was one way to preserve it, but with today’s refrigeration systems, we don’t need salt as a preservative. We just like it.

Where do we find sodium? Salt is added to all types of chips, nuts, processed meats, and deep-fried foods. But sodium is also added to many types of prepared foods. With the emphasis on reducing fat and carbohydrates, the flavor is often enhanced with sodium.

What could you expect to happen if you reduced your salt and sodium intake? You would probably lose some fluids. You body must keep sodium in a specific ionic balance, and reducing sodium would reduce the need for additional fluid. That could result in the reduction of blood pressure, something almost everyone could benefit from. That eases the strain on the heart, which won’t have to pump as hard because the resistance would not be as great.

As I’ve confessed before, I’m a salt-aholic so I’m going to work on reducing my sodium intake—no salty crunchy chips or roasted nuts, and no added salt to anything. I’ll also limit my intake of processed meats such as ham and bacon. We’ve become used to salt and sodium and it’s jaded our taste buds. No substitutions for this one. Time to retrain our taste.

What are you prepared to do today?

Dr. Chet

 

Happy Fat Tuesday!

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Today is Mardi Gras—in case anyone doesn’t know, Fat Tuesday is the literal meaning of the French term. It’s the final celebration before the period of Lent that culminates in Easter Sunday. Many Christians use this time to give up something they enjoy as a sacrifice. The idea is to reflect and focus on our spiritual self; no matter your beliefs, giving up something you enjoy to focus on your inner self is a good idea. This week, I’m going to talk about giving up three typical categories of food and drink: sugar, salt, and alcohol. What benefits could you gain in the 40 or so days of abstinence from these foods? What may be a healthier substitute?

Let’s start with sugar, and by that I mean cake, cookies, donuts, sweet rolls, pies, ice cream, and candy. These are the ultimate in refined carbohydrates. If you were to abstain from these foods for 40 days, several things could happen. First, your insulin levels would probably drop because you wouldn’t have high levels of sugar hitting your bloodstream. If you’re prediabetic, you might see your triglyceride and HbA1c levels decline. If you had a fatty liver, it would most likely begin to clear up.

What could you substitute that would be healthier? Berries, fresh or frozen, any type, and you could even put a tablespoon of whipped cream on them. The antioxidants and phytonutrients would be better than the refined sugar; fruit sugar is processed differently, so it would not affect your blood sugar. Second choice would be citrus, and third would be apples.

If you’re considering giving up something for the next 40 days or so, make sure it’s something you really enjoy and eat regularly. Paula has a friend from Montana whose father, years ago before every food was available year round, gave up watermelon every Lent. It has to be meaningful.

What are you prepared to do today?

 

Dr. Chet