- During the COVID-19 pandemic, home drinking and online drinking parties have increased, leading to an unconscious rise in alcohol consumption (reports from RAND, Nielsen, and WHO warnings).
- Excessive alcohol consumption increases the risk of both physical and mental health issues, including dementia, heart disease, cancer, type 2 diabetes, and depression.
- Alcohol dependence affects the dopamine system and self-control, often leading to zinc deficiency, requiring nutritional care.
- Keeping an alcohol diary, setting drinking rules, consuming high-protein meals, practicing meditation, and utilizing external support are realistic and effective countermeasures.
Home Drinking and Online Drinking Parties Become Routine. Unknowingly Increasing "Normal" Drinking
As going out decreased and time spent at home increased, "home drinking"—easily purchased and consumed before sleep—became even more common. Reports from RAND Corporation and Nielsen show an increase in household alcohol purchases and consumption during the pandemic, and the WHO has also issued warnings. We often hear stories of people immediately reaching for a can of beer the moment their remote work ends. We worry that as this becomes a habit, people might mistakenly think "today is nothing special" and unknowingly increase their consumption.
Risks to Body and Mind Caused by Excessive Drinking
Negative Effects on the Body
While a small amount of alcohol is sometimes considered beneficial, these benefits disappear with increased consumption, leading to a higher risk of dementia, heart disease, type 2 diabetes, and various cancers. Long-term, frequent drinking not only causes liver dysfunction but also elevates the risk of chronic diseases throughout the body.
Impact on Mental Health and Ripple Effects on the Family
While alcohol can temporarily alleviate anxiety, in the long term, it often exacerbates depressive symptoms, chronic anxiety, and impairs emotional control. Indeed, individuals who continue to drink to improve their mood tend to fall into a vicious cycle, and the WHO also warns of an increase in domestic problems and violence. To our knowledge, there have been cases where the habit of drinking every night, saying "I"m tired today," led to friction within the family, making early intervention crucial.
The Relationship Between Alcohol Dependence and Nutrition (Especially Zinc)
To Avoid Missing Signs of Dependence
If you feel you "can"t cut down even if you try," "can"t calm down without drinking," or "it"s interfering with daily life," there"s a possibility of dependence. Simple checks like AUDIT and CAGE are used in medical institutions, but first and foremost, it"s important to objectively understand your own drinking patterns.
Reasons and Effects of Zinc Deficiency
Chronic heavy drinking is known to inhibit nutrient absorption, particularly leading to zinc deficiency. Zinc deficiency can cause weakened immunity, taste disorders, delayed wound healing, and even adverse effects on neurological function. Medical research reports show zinc deficiency in individuals with alcohol dependence, so dietary supplementation and consultation for testing are useful. However, please consult a doctor before starting any supplements.
Prevention and Specific Measures You Can Take at Home
Small Daily Efforts Are Effective
- Keep an alcohol diary: When we tried it, simply recording the amount of alcohol consumed and the reasons (stress, habit, social) helped us reduce "unconscious drinking."
- Set rules: Establishing specific rules, such as having two alcohol-free days a week or not drinking within three hours of bedtime, helps in habit formation.
- Measure: Understanding the capacity of glasses and cans and specifying "just one" makes it easier to control the amount.
Diet and Mental Care
Dopamine balance is related to addictive behavior, and consuming protein-rich meals (including animal protein) to ensure adequate essential amino acids may help suppress cravings. Furthermore, research suggests that mindfulness meditation can be effective in preventing relapse and controlling impulses. Our short-term experience showed that 5-10 minutes of meditation before bed sometimes calmed the "urge to drink."
Utilize External Support
If it"s difficult to manage on your own, consult medical institutions, counseling services, or support groups early. Local health centers, specialized clinics, and alcohol dependence support organizations have experienced staff. In emergencies where there is a risk of violence or self-harm, do not hesitate to contact emergency services or the police.
Summary
While home drinking and online drinking parties are convenient and enjoyable, if they become habitual, there"s a risk of unknowingly increasing alcohol consumption, leading to adverse effects on physical, mental, and family life. Incorporating practical measures into daily life, such as keeping an alcohol diary, setting drinking rules, consuming high-protein meals, practicing meditation, and checking nutrition (especially zinc), can help curb excessive drinking. We also felt a change by continuing small efforts, so please try it. And if you feel significant anxiety or find it difficult to control, consulting a specialist is the safest and most reliable method.
Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.