Alcohol consumption has measurable impacts on the human body, regardless of how much a person drinks at any given time. One known impact is the depletion of certain nutrients the body needs in abundance.
Under normal circumstances, a person’s diet is sufficient to replenish what has been depleted. But in chronic drinkers, replenishment is not so easy. That’s why alcoholics frequently have malnutrition
Below are five things that alcohol normally takes from your body, along with suggestions on how to replenish them. They can help reduce stress and can be instrumental in reducing cravings during an alcohol detox.
1. Water
The human body needs water to survive. As you probably know, a lack of water is considered dehydration. Being dehydrated causes minor issues in the short term. But long-term dehydration is another matter. It can lead to serious complications.
The challenge with alcohol is that it is a diuretic. In other words, it encourages the kidneys to excrete more water than normal while also reducing the secretion of antidiuretic hormone, vasopressin. The result is dehydration and more severe hangover symptoms.
Fortunately, water is easy to replenish. Simply drink plenty of plain water during and after a drinking session. For every alcoholic drink, drink at least one glass of plain water. Drink extra water the next day.
You can also eat hydrating foods, like fruits and vegetables. Watermelon, strawberries, and cucumbers are great ideas. Also, don’t be afraid to fill up on soups and broths. They contain plenty of water as well.
2. Electrolytes
Electrolytes are substances like sodium, potassium, and chloride. They are necessary to maintain energy levels and prevent muscle cramps. Alcohol depletes electrolytes by increasing urination. So the more you urinate, the more electrolytes you lose.
Replenishing electrolytes is as easy as replenishing water. Along with your water, drink low-sugar electrolyte drinks. You can also opt for mineral water, coconut water, and electrolyte-rich foods. Examples include bananas, potatoes, leafy greens, and lightly salted foods.
3. B Vitamins
Next up are B vitamins, particularly B1 (thiamine), B6, and B9 (folate). The body needs these vitamins for energy production and brain function. B vitamins are also linked to mood regulation. Alcohol consumption depletes them in much the same way it depletes the body of electrolytes.
Once again, replenishment depends on consuming the right kinds of foods. For more B1, consider beans, lentils, peas, pork, and brown rice. Eat more poultry, fish, potatoes, and non-citrus fruits to get additional B6. Boosting your B9 volume is possible by eating more leafy greens along with legumes and fortified grains.
A quality B-complex or multivitamin supplement can do the trick if dietary intake is too low. However, consult a healthcare professional before taking supplements. You are better off boosting vitamin intake through your normal diet when possible.
4. Magnesium
Alcohol consumption can increase magnesium depletion by interfering with the body’s natural ability to absorb it. Rather than being utilised by the body as normal, magnesium provided through your diet gets flushed out in your urine. A lack of magnesium can lead to sleep problems, low energy, and muscle cramps.
What can you eat to get more magnesium? Start with leafy greens, nuts, seeds, and whole grains. Legumes should be on the menu as well. If necessary, a moderate-dose magnesium supplement might be recommended by your doctor. But again, supplements should only be taken under the supervision of a medical professional.
Incidentally, other minerals can be depleted as easily as magnesium. So if drinking makes you feel off, yet you feel better after taking mineral supplements, there is a good chance that alcohol is preventing your body from properly absorbing those minerals.
5. Glycogen
Glycogen is a form of glucose normally stored in the liver and muscles. Carbohydrates are converted into both glucose and glycogen by the body after you eat.
Unfortunately, the body also prioritises metabolising alcohol over other types of fuel – including carbohydrates. So normal fat and carbohydrate metabolism is slowed while you are drinking. Stored glycogen is used up, leaving you feeling tired and drained. You might even experience the shakes.
Replenishing glycogen is as easy as eating complex carbohydrates. Think of oats, sweet potatoes, brown rice, and quinoa. Some fruits are also helpful in restoring glycogen and stabilising blood sugar.
Pairing carbohydrates with protein goes one step further by supporting tissue repair and providing a more stable energy source. Key proteins for this particular purpose include eggs, lean meats, fish, and beans.
Moderate drinking should have minimal impact on your overall nutritional profile as long as you are eating a healthy diet, including the foods described in this post. But if your alcohol consumption is frequent or heavy, you might want to speak about nutrition with your healthcare provider.
