Foods that Harm

Alcohol in any form

Foods that Heal

• Legumes
• Whole grain or fortified and enriched grain products
• Lean meat and poultry
• Nuts
• Mushrooms
• Broccoli
• Cabbage
• Dairy Products
• Spinach
• Kale

Who is affected?

• About 17.6 million Americans and 4 to 5 million Canadians
• Children of alcoholics are two to seven times more likely to become alcohol dependent

Alcoholism is defined as chronic drinking that interferes with one's personal, familial, or professional life. While an occasional drink is not likely to be harmful, it is important to recognize that alcohol is easily abused.

Various factors can foster alcoholism. Genetic predisposition learned behavior, and childhood experiences, including abuse, are all thought to foster alcoholism. The progression of the disease varies from one person to another. For some, it develops as soon as they begin to drink. For most people, it progresses slowly from periodic social drinking to more frequent indulgence until the person is addicted.

Chronic overuse of alcohol takes a heavy psychological and physical toll. Alcoholics often do not appear to be intoxicated, but their ability to work and go about daily activities becomes increasingly impaired. On average, alcoholism shortens life expectancy; it raises the risk of other life-threatening diseases, including cancer of the pancreas, liver, and esophagus. Women who drink heavily while pregnant may have a baby with fetal alcohol syndrome or birth defects.

How Likely are you to become an alcoholic?

Your gender and the amount you drink influences the likelyhood of becoming an alcoholic. If you are a man who has 15 more drinks a week, you are a woman who has 12 or more or you have five or more drinks at one sitting at least once a week, you are at risk for becoming alcohol dependent.

Nutrition Connection:

Alcoholism can lead to malnutrition, not only because chronic drinkers tend to have poor diets, but also because alcohol alters the digestion and metabolism of most nutrients. There is no one diet for all recovering alcoholics, so these guidelines focus on overall well-being:

• Eat a healthy, balanced diet: Take small steps to include colorful fruits and vegetables, whole grains such as oats, brown rice, and whole wheat bread, and lean protein such as fish and skinless chicken breast.
• Ask doctors about supplementation: Supplements can be prescribed to treat certain nutritional deficiencies. Common deficiencies among alcoholics include thiamine, which is marked by muscle cramps, nausea, appetite loss, nerve disorders, and depression. Deficiencies of folate, riboflavin, vitamin B6, and selenium are also common. Also, legumes, whole grain or fortified and enriched grain products, lean meat and poultry, nuts, mushrooms, and cruciferous vegetables like broccoli and cabbage are good sources of these vitamins and minerals.
• Add Calcium: Many alcoholics are at risk of bone fractures and osteoporosis because they suffer from deficient levels of vitamin D, which helps the body absorb calcium. Dairy and dark leafy greens such as spinach and kale are good sources of calcium.

Beyond the Diet

Recovering from alcohol dependency is difficult, but these measures help take the edge off:

• Exercise Regularly: It helps decrease stress and releases endorphins, which helps boost your mood and outlook on life.
• Cope with stress in healthier ways: Dependence on alcohol may start as an emotional crutch for handling stress. Meditation, yoga, or other breathing or relaxation techniques are encouraged.
• Lean on support networks: Having friends and family who will listen and support you contributes to the recovery process.