1: Brain health
Alcohol, even in moderation, will have several effects on the brain.
- GABA (Gamma Aminobutyric Acid) is an inhibitory neurotransmitter that keeps neural activity nice and calm. It regulates mood, sleep and overall brain function. GABA also maintains a steady breathing rate.
- Overtime, alcohol decreases GABA. Without much GABA regulating the brain’s neural activity, overstimulation and excessive neural activity will occur which may lead to a grand mal seizure. Alcohol withdrawals can be fatal.
- Brain will atrophy; Dopamine and serotonin production are impaired; hippocampus shrinks (learning is impaired); cognition declines, neurotransmitters are disrupted, neuron occurs; higher risk of dementia.
Solutions:
- Hydrate with electrolytes (magnesium, potassium and sodium)
- Take 20 g of creatine monohydrate
- Release the myokines! Myokines are released from muscular contractions, however, myokines will be inhibited while alcohol is in the body. Alcohol causes an influx of Cytokines (endotoxins = inflammation) It’s best to wait until the alcohol is out of your system for the full effect of these “hope molecules” to do their magic.
- Lion’s mane mushrooms are a natural nootropic and great for brain health. It can improve cognitive function and enhance nerve regeneration.
2: Endocrine System:
Alcohol will increase aromatase activity, the enzyme that converts testosterone into estradiol (estrogen) The higher the consumption of alcohol, the higher conversion rate. This can lead to an imbalance of hormones causing bloat and fat storing. The metabolic process and immune system are suppressed. Cortisol (stress hormone) becomes elevated contributing to anxiety and depression; electrolytes are out of balance. Glucagon secretion is elevated; blood sugar levels rise leading to insulin resistance; propensity of type 2 diabetes with chronic use. Chronic use will lead to permanent damage to the endocrine system; adrenal fatigue; libido dampens; increase in blood pressure.
Solutions:
- TRT – testosterone replacement therapy is one option. Exogenous testosterone may help offset hypogonadism (low T).
- prescription anti-estrogen (anastrozole, exemestane, nolvadex) or dietary supplements like DIM (Diindolylmethane) or grape seed extract may help mitigate the imbalance of increased estrogen.
- Keeping carbohydrate intake low on drinking days may help keep blood sugar from rising at alarming rates.
- Stay hydrated
- Eat before drinking
3: Muscular system:
The liver will shut down MPS (muscle protein synthesis) in order to metabolize the alcohol in the system. Since alcohol is technically a poison, the body’s main priority is to get rid of it as quickly as possible. While this process is occurring, protein synthesis is placed on hold. As a result, the muscular system will not be refueled with the necessary amino acids for recovery and growth. The effects are often reversible within 24 hours with acute alcohol consumption. Chronic consumption can have severe and permanent effects on protein synthesis and muscle mass.
Solutions:
- Avoid lifting on days you plan to drink. LIfting weights causes microscopic tears in the muscle. The muscle receptors signal the body for refuel and recovery. This is how the muscles grow and become stronger. Without protein synthesis, the muscles will ‘starve’ causing slight muscular atrophy. (goodbye gains)
- Muscles can be rebuilt with proper rest and protein intake.
- Keep alcohol consumption to a bare minimum if bodybuilding is a priority.
- Consider only drinking 1-2 days after a training session.
- High quality protein intake is crucial
- Stay hydrated
4: Integumentary System (skin, collagen, hair)
Alcohol will cause dehydration, skin dryness and collagen loss (premature aging). Collagen breaks down leading to wrinkles and decreased elasticity. Alcohol impairs the body’s ability to repair cellular damage from the sun which increases the risk of skin cancer. Alcohol strips the nutrients from healthy skin which leads to skin deficiencies. Alcohol weakens the hair causing breakage and split ends.
Solutions:
- Stay hydrated
- Use a good skin moisturizer before bed
- Consider aloe vera for skin care
- Take antioxidant supplements
- Eat fruits and vegetables
- Choose clear liquors over dark liquors as they contain fewer additives
- Get plenty of sleep
- Exercise regularly
5: DNA damage
Alcohol damages our DNA through its metabolism into acetaldehyde which can form ICLs (interstrand crosslinks). ICLs disrupt DNA replication and repair which lead to chromosome rearrangements, genomic instability, and increased cancer risk. Alcohol causes DNA damage by oxidative stress and by altering DNA methylation patterns. DNA methylation regulates gene expression potentially leading to epigenetic changes that contribute to disease.
Alcohol will shorten telomeres! Telomeres are protective caps on chromosomes that shorten with each cell division. Once the telomeres are gone, that chromosome is gone forever. This is the aging process. Alcohol exponentially increases the aging process.
Solutions:
- Antioxidant supplementation
- Glycyrrhizin (licorice plant extract) has anti-inflammatory, antioxidant and antimicrobial properties and may help prevent alcohol induced DNA damage.
- Taking folate may be important for DNA repair and preventing chromosomal instability.
- Resveratrol may offer protection against alcohol induced DNA damage.
- Exercise at least 2-3x a week with resistance training
Some alcohol alternatives that offer relaxation and the ‘buzz’ we enjoy:
- Sentia: Created by neuroscientists, it’s designed to activate GABA receptors (the same ones alcohol triggers) for a relaxed and social feeling—minus the booze.
- Curious Elixirs: has six or seven core products, has a cocktail flavor; creates a calming and relaxing sensation
References:
Myokines:
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00042/full
Brain damage from alcohol:
https://www.nm.org/healthbeat/healthy-tips/alcohol-and-the-brain
Integumentary system damage:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10759914/
DNA damage and alcohol:
https://pubmed.ncbi.nlm.nih.gov/9309320/
Muscle protein synthesis and alcohol
Bernau Bodies, LLC 