SCIENCE, HEALTH
In Week 1 of this Gut Health Blog Series, we discovered ways to give our diets a makeover to support our Gut Health.
Week 2 had us exploring how stressors affect our gut microbiome, and ways to reduce stress to support our gut.
(If you didn’t catch Weeks 1 or 2 of the blog series, check them out here: Week 1 & Week 2.
~ Were you able to implement any stress reduction techniques?
~ How are you feeling around this?
~ What was it like modifying your diet?
Keep up the good work!
This week in the Gut Health Blog Series we’re going to cover a topic that is very close to my heart- alcohol.
Most communities that I grew up in, and have lived in since, are big into consuming alcohol.
You’re happy? Have a drink
You’re sad? Have a drink.
Meeting a friend after work? Have a drink.
You’re celebrating literally anything? Have a drink.
It’s Tuesday?! Have a drink!
Alcohol is a social lubricant and used in celebrations the world over. Not everyone drinks to excess, some people only enjoy one glass of wine on their birthday or on special occasions. I did things a little differently….. Alcohol became a part of my daily life and I would find literally ANY excuse to pop open a bottle of wine, or pour some shots of tequila. Now I enjoy a life of sobriety.
There are many benefits to being sober (which is a whole other story), but I discovered a really amazing side effect of being booze free that I NEVER would have imagined before.
For many years I, like many of my clients, suffered from severe bloating after eating pretty much anything. Like, I looked 8 months pregnant after eating a small salad. This was a cause of discomfort and embarrassment for a long time. I would wear high-waisted jeans and baggy tops to hide the bulge.
After giving up alcohol, my bloating totally disappeared. I gave birth to my bloat, it was like popping a balloon! It wasn’t all to do with the booze, I certainly cleaned up my diet too, but attempts to do this in the past while still drinking, didn’t have the same extreme bloat free effect.
Don’t get me wrong, this is MY story. I’m not trying to tell you to give up alcohol. That was my choice. Rather, I just want to share my experience and let you know how alcohol affects the gut. Even just cutting down on the amount of alcohol we consume can have an amazing impact on our gut health.
So…. let’s take a dive into why alcohol affects our gut!
~Fun fact: the bacteria in our gut help us to metabolise alcohol. If you have less ‘good’ bacteria, then it impairs our detoxification process. This is one reason why some people are better at metabolising alcohol than others.
~Excess alcohol can inhibit the production of digestive enzymes and juices. This means it is more difficult for your body to break down, digest and absorb nutrients. Food that is not properly digested can start to ferment in the gut…. Hello BLOATING, gas and loose stools.
~Excess alcohol consumption can lead to inflammation in the gut. This causes the single cell layer of the gut lining to become ‘leaky’, or pull apart. In other words, the gut lining becomes more permeable. This allows larger food particles to pass through the gut lining into the bloodstream, ones that aren’t supposed to be there. The foreign particles set off an immune response, which means that your body might develop intolerances to certain foods that you previously enjoyed with no symptoms…. And that’s not fun!
~Chronic alcohol consumption can lead to an overgrowth of ‘bad’ bacteria in the gut. Alcohol is very high in sugar. Sugar feeds the ‘bad’ bacteria in our gut microbiome, and so they start to thrive. This causes a dysbiosis in the ratio between good guys and bad guys. As discussed in Week 1 of this Gut Health Blog Series, dysbiosis in the gut can lead to many unwanted symptoms such as BLOATING, gas, diarrhea or constipation.
~Excess alcohol consumption can lead to cravings and consumption of processed/fried foods. Where I’m from in England, it is pretty much mandatory to hit up the kebab or chip shop at the end of a boozy night out. The lines for fried food joints are just as long as the ones to get into clubs.
When our inhibitions are lower, we tend to make wilder choices. Either you go home with the guy/girl you wouldn’t touch with a 6 foot barge pole while sober, or you stuff fried/processed/sugary foods down your throat at 4am…. I may or may not know both scenarios first hand….
Processed and fried foods cause havoc for your gut microbiome. Once in a while isn’t too bad, but if you’re boozing it up and reaching for the kebab regularly, then it will have an impact on the ‘good’ Vs ‘bad’ bacteria in your gut.
~The GOOD news. Red wine contains polyphenols. These powerful compounds actually have a good effect on your gut microbiome as they help the good bacteria thrive. Portion control is key here however, as too much red wine will have the OPPOSITE effect on your gut microbiome. Sticking to one small glass every now and then can be helpful.
~Don’t drink on an empty stomach. Have a balanced meal first!
~Alternate one alcoholic drink with one glass of water. Stay hydrated!
~Don’t use alcohol to answer thirst. Make sure you are adequately hydrated before you start drinking alcohol (beer doesn’t=water… contrary to popular belief)!
~Be mindful of your food choices. Eat a balanced meal before you start drinking alcohol. Have some healthy snacks prepared to munch on when you’re reaching for food at 2am. Also the next day, answer your hangover with foods that will NOURISH your body and gut, not ones that will throw you even further out of whack!
Drink responsibly y’all!
Melissa is a British-born Health Coach who knows firsthand how difficult it can be to manage the emotions that surround weight. After decades of weight control and yo-yo dieting, Melissa studied to become a Health Coach and effectively coached herself through the process. Through learning how to eat intuitively, Melissa gained a new perspective and shifted her focus from ‘dieting’ to nourishment. She also learned how to recognize and address trauma and stress in her life. The stubborn weight she had held onto for years just melted away.
Melissa LOVES to help others figure out and conquer their own personal health and wellness goals. Following a life-long enthusiasm for alternative medicine, Melissa trained at the Institute for Integrative Nutrition, where she received in-depth training in nutrition, health and wellness, and coaching skills.
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