Cutting down or cutting out alcohol can bring significant health benefits. Here are just a three.

Mood

It may feel like alcohol lifts your mood, but that's only short-term. Alcohol is a depressant that can aggravate low mood. Research shows that heavy drinking interferes with the neurotransmitters, including mood-boosting serotonin levels. Five or more drinks in one night can affect cognitive function for up to three days.

And, because too much alcohol affects your energy levels, it may be that you're less likely to exercise, which can boost mood and may mean that situations feel worse than they are.

After drinking too much alcohol, you may find it challenging to piece together what happened the night before. But the effects of alcohol on memory go much more profound. Studies show that alcohol inhibits the hippocampus's functioning – the part of the brain responsible for creating and saving memories. Frustrating!

Giving up for a few weeks may mean that you will have more clarity and deal with issues more positively.

Skin

One of the fastest and most easily identifiable post-heavy drinking symptoms is dehydration – headache and dry-as-a-desert mouth plus dry skin and cracked lips. Alcohol is a diuretic; it affects the kidneys and makes you lose more fluid as urine than you take in. Alcohol also inhibits the production of the hormone vasopressin, which encourages your body to re-absorb water instead of sending it straight to the bladder. Alcohol's dehydrating effects can trigger patches of dry skin.

The sugar in alcoholic drinks can also affect your skin – it can damage collagen, causing premature skin ageing. Plus, depletion of vitamins slows cell renewal dulling and greying the skin.

Alcohol dilates blood vessels, increasing blood flow to the skin, causing a flushed, red and blotchy complexion. As fluid leaks from your blood vessel, the result can be puffy, discoloured skin. 

Stop drinking alcohol and your fluid levels should return to normal, and the result will be plumper skin, fewer under-eye bags.

Nutrition

Drinking too much alcohol may mean that your body will not absorb as many vital nutrients. Alcohol damages the cells that line the stomach and intestines, cells involved in transporting nutrients into the bloodstream, including thiamin (vitamin B1), vitamin B12, folic acid, and zinc. A severe lack of B vitamins can trigger anaemia and neurological problems.

When alcohol compromises healthy liver function, it can interfere with the way that vitamin D is converted into its active forms. So, heavy drinkers have low blood levels of activated vitamin D which has many vital roles.

Because alcohol does not provide vitamins and minerals, heavy drinking depletes the body's store of vitamins and minerals to process it such as B vitamins, iron, or calcium, leading to many other complications.

Are you drinking too much alcohol?

The first step to getting help for addiction is recognising the problem. Talk to your GP to talk about a referral to a psychologist or other specialist service.

For more information:

• Call the National Alcohol and Other Drugs Hotline
• Find free support online at Hello Sunday Morning and counselling online
• Have one-on-one web chats with qualified health coaches through the Daybreak Program
• Join support groups in your area, such as Alcoholics Anonymous

It is the 12th day of the January, and according to research from the USA, most of us will have ditched our new year's resolutions by today. 

It is not about the destination, it is about the journey you live along the way.

Whether you committed to losing some COVID kilos, moving more, drinking less alcohol, or stubbing out other bad habits, all the best-made plans can hit a bump in the road. That is why today, we are sharing nine ways get over the bump, keep going and make your goals into healthy habit reality.

1. Why are you doing this?

Be clear about why you are making changes. List your goals and put an I next to each one that you decided for yourself. Put an O next to the changes people are urging you to make. Think about why others are encouraging you to make these changes. Do you agree? Or are you going through the motions? According to psychologists, you are more likely to succeed if you are motivated to make changes that you believe in. If the changes you are being urged to make by others are better health challenges and you are not convinced, consider talking it through with your loved ones. Might it be time to see a health professional?

2. How was your habit formed?

The first step to creating positive habits is identifying and understanding how and why your current practices are the way they are. Once you know how these habits were formed, and why, you can start to identify the new patterns you would like to replace your old ones. Write down your plan. Be specific about each daily goal, what will you do and never forget why you are making better health changes in the first place.

3. Go for quality not quantity

Research shows that the likelihood of success as far as adopting a healthy habit for a year or more is better than 80% when you adopt one at a time. With two actions, chances of success are less than 35%, and when trying to alter three or more behaviours, success rate plummets to less than 5%. So, pick your most important goal and go for it one change at a time. Do not end up feeling overwhelmed by trying to make too many changes at once.

4.     Bring on the buddies

Having a buddy to help you along the way makes you accountable, encourages you to share successes and challenges. Telling others also helps to keep you accountable. Who will you choose?

5. Chop up your goal

Did you achieve your goal at the end of the day? If not, think about chopping your plan. Break up your goals into smaller chunks. For example, if you want to lose 10kg in weight, break it into five mini-goals of 2kg weight-loss each. And when you reach your goal, take time to acknowledge your success, celebrate it. And then move onto the next.

6.     Get real

It takes time to develop unhealthy habits, so it makes sense that it takes time to undo them. There is no quick fix or magic diet – and that is fine. One step at a time and you will get there.

7. Don't let a bad day get in your way

Everyone has bad days, so do not dwell on it. Look at the bigger picture and decide that you will not let one day fix your fate. Remember why you decided on your goals in the first place and get back on the road tomorrow or later that day.

8. Don't compare yourself to others

There will always be someone doing better than you – or are they? Comparing yourself with others adds unnecessary pressure and allows self-doubt to creep into your mind. Why isn't it happening for me you might ask? Remember that you, like everyone else, are unique. And it is not a race. So, wish your friends well and then put the focus back onto yourself and the things you are doing right all the while remembering why you are on this journey.

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9.     Amend it sure – but keep going

​Everybody has setbacks. But if you finding it trouble to keep on track, think about why - is the goal too difficult? Think about amending it a little. Your goals should be there to shape your life in a way that makes you happy, not enslave or depress you. Because it is not about the destination, it is about the journey you live along the way.

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The Veganuary challenge has seen a record 500,000 people sign up to eat a plant-based diet over January – that’s double the number of people who took part in 2019. And, the figure does not include the many individuals who take up the challenge unofficially.

“Even if you do not want to go full vegan, give plant-based eating a try. You might but be surprised about how much you enjoy eating vegan food."Charlotte Anderson

Launched in 2014, Veganuary aims to encourage people to eat a plant-based diet during January and hopefully eat more consciously in the future. Veganuary seems to be inspiring people - research by investment bank UBS has found that around half of the people trying plant-based alternatives in Veganuary continued to eat them at least once a week afterwards.

Reducing our environmental footprint

Most of us accept that eating more plant-based food is a critical way to reduce our environmental footprint. In this respect, eating more plant-based foods is important for humans as well as for animals. A plant-based diet can cut a person’s carbon footprint by 50 per cent. The meat industry produces more greenhouse gases than all the world’s transportation combined. And of those countries experiencing famine, 82 per cent use vast proportions of their grain to feed animals that will be eaten in first-world countries.

Encouraged by an increasing list of experts worldwide, including much-loved natural historian, Sir David Attenborough, there is no doubt that we are being urged to eat more consciously and kindly and choose less meat. It is no wonder that more and more people are also switching to a plant-based diet or eating less meat and animal products.

Significant change

Human resources executive, Charlotte Anderson, not only took up the Veganuary challenge last year but has continued to choose plant-based foods ever since. Charlotte, who grew up in England, was brought up eating meat and two vegetable meals. She enjoyed vegetarian foods, including eggs with toast or yoghurt and fruit for breakfast. So, she realised that opting for a plant-based diet would be a significant change.

“I had seen a few documentaries and read articles about the health benefits of choosing vegan. I was particularly interested to learn that plant-based eating could help certain chronic conditions,” says Charlotte.

People have often questioned the health benefits of a solely plant-based diet. But a 2019 study by the University of Oxford found that adopting a plant-based diet could be the single most significant way for people to improve their health and that of the planet. And top athletes, including Venus and Serena Williams, who adopted a plant-based diet in 2012, would agree that it has not hindered them in any way.

Challenging at first

In the beginning, Charlotte says that making significant changes was challenging. “I didn’t have many vegan recipes or know what I needed to do to substitute macro and micronutrients. And this was mostly so for main meals.

“I bought some vegan cookbooks and began following vegan people on Instagram for recipe inspiration. I also signed up to a home delivery service because it made things a bit easier and helped to expand my recipe repertoire.”

It has been a year since Charlotte began her plant-powered journey and she feels just as healthy – if not healthier – than she did before. Charlotte takes vitamin B12 and iron supplements – which she did before her diet overhaul.

Friends and family

And what do friends and family make of Charlotte’s diet direction? “Friends vary in their response,” says Charlotte. “Some people feel that it’s a great life choice and others say that they couldn’t do it because they could not live without meat. Overall, though, people are supportive. So much so that one group of my friends now have fun finding vegan restaurants for us to try around Sydney, and it is surprising how delicious and how many choices there are. For all of us.”

“Even if you do not want to go full vegan, give plant-based eating a try – it is only a month of your life and not a lifelong commitment. You might but be surprised about how much you enjoy eating vegan food. I did not think that I could give up eggs when I started, and I did have one last year; I was surprised to find that I did not enjoy it. I feel that my tastes have changed,” Charlotte says. 

For a long time, David Attenborough has been a hero of Charlotte’s, and she heard his unmistakable message to reduce the amount of meat we eat loud and clear.

Time to take part

“I know vegan eating isn’t for everyone, but if you can reduce the amount you eat, it has to have a beneficial impact. Yes, January has already started, but you still have time to take part in Veganuary.

I’m just one person helping the planet a bet; I feel it is vital to do something new for the earth and future generations. Think about what would happen if millions of us did the same,” ends Charlotte.

Your body is home to around 100 trillion bacterial cells (and some fungi and viruses) the majority of which live in the gut; this is known as the gut microbiome.

Each person has a unique microbiome, and like all living things, these organisms must eat. Prebiotics are the foods that nourish your microbiome.

Prebiotics are plant fibres that the human body cannot digest – including resistant starch and phytochemicals and polyphenols found in vegetables, whole grains, nuts, seeds, and legumes.

Most nutrients are absorbed in the small intestine, but because the body cannot digest prebiotics, they enter the large intestine mostly untouched. Here they provide food for beneficial probiotic bacteria. These bacteria ferment prebiotics (i.e. extract energy by breaking down foods in the absence of oxygen). As a by-product, the bacteria produce chemicals called short-chain fatty acids (SCFA) which are essential for gut health. The SCFAs acetate, butyrate, and propionate lower the pH of the intestine, helping to inhibit the growth of certain pathogenic (potentially harmful) microbes.

Gut health is linked with general wellbeing so an imbalance of gut bacteria may lead to the build-up of toxic by-products and inflammation, both of which negatively impact wellbeing. Around 70 per cent of immune cells are found in the lymphatic tissue of the gut.

Cells in the gut help protect the microbes in the intestines. They attack pathogenic microbes and foreign substances. A healthy immune system also suppresses inflammatory responses to non-pathogenic (non-harmful) foreign substances, including food. Feeding probiotics with prebiotics boosts the health of these cells.

Types of prebiotics include

Resistant oligosaccharides

These are the most studied types of prebiotics, and they promote the growth of a type of bacteria called Bifidobacteria. Nearly 50 species of Bifidobacteria are known to exist, and each one has different functions and health benefits.

Bifidobacteria produce SCFAs, which may also help to control hunger. These probiotics also help produce other necessary chemicals, including B vitamins and healthy fatty acids.

Wheat, rye, chickpeas, lentils, onion, and garlic provide resistant oligosaccharides.

Non-starch polysaccharides

These are found in a variety of plant-based foods such as rye, wheat, barley, oats, apples, and plums.

Resistant starch

A prebiotic found to promote the production of the SFCA butyrate. Find resistant starch in lentils, peas, beans and rolled oats. The resistant starch content of rice and potatoes increases once cooked and then cooled. 

Phytochemicals

Find these in plant foods such as berries, plums, herbs and spices, artichokes, red onions, dark chocolate, and nuts.

Each person has a uniquely different microbiome, so it is difficult to determine the precise effects of eating prebiotics on the production of the amounts of SCFAs. What is clear, though, is that enjoying plenty of prebiotic foods will help to boost SCFA production. 

Andrea Milner, her husband Colin and two children, love to keep fit; the family prioritises exercise as an essential part of their excellent health. As well as running, Andrea plays basketball, boxes and more. Building strength and improving muscle tone helps to ease the intermittent pain she felt, especially in her hips.

Wanting to explore approaches to controlling inflammation, Andrea Milner consulted a naturopath

Three years ago, though, the pain became severe enough for Andrea to seek help. Having been screened and cleared for osteoporosis, an MRI detected psoriatic arthritis in her hip.

“I went to a rheumatologist and was given steroid injections and medication to treat pain and fluid in the area. Being only 36 at the time, I didn’t want to be on such medication long-term.”

Exploring options

Wanting to explore approaches to controlling inflammation, Andrea consulted a naturopath. He tested her for food sensitivity, and Andrea agreed to remove several foods from her diet. She focused on lots of veggies and unprocessed foods. 

“I lead a finance team by day, and my husband, Colin, is a stay-at-home-dad – and a great cook!” says Andrea. “We discussed the changes to my diet and in came more salads, spinach and roasted veggies, out went gluten, dairy and red meat.”

Andrea was also advised to supplement her diet with vitamins including vitamin C, potassium and other minerals, a multivitamin, turmeric, and a probiotic.

Diet and supplements

“I had been focusing on my new diet and taking the supplements for six weeks, and at the six-week mark, I returned to see my rheumatologist. Amazingly, a blood test found that there were no inflammation markers observed in my blood,” Andrea says.

That was three years ago, and since then, Andrea has lost 10kg – which she describes as her baby weight – and kept it off.

 “I haven’t eaten red meat since then and was concerned about my iron levels. But I make sure to eat plenty of spinach and broccoli, and blood tests have found that I have the highest levels of iron I have ever had,” says Andrea.

Andrea believes that gut health is at the essence of controlling inflammation and treats occasional bouts of pain with anti-inflammatories.

Keeping in sync

“Mentally, I find that if I am eating the right foods, everything is in sync too,” says Andrea.

Of course, there are times away from her usual diet – such an overseas holiday a while ago. The drastic change to her everyday diet resulted in pain. But on returning home, adopting her regular diet rich in vegetables and fruits got her back on track.

Andrea says: “I can read my body and know what works and what doesn’t. Last year, I had a team event with pizza and drinks. I had two pieces of pizza since I was having a drink and the result was an upset stomach that lasted for two days. The same thing happened after another event where there was a cheese platter.”

A family affair

The whole family has been affected by Andrea’s new and improved diet. Colin now calls himself “the occasional vegan,” breakfast and lunch are meat-free, and red meat has mostly been replaced with seafood, chicken, and plant-based meals.

“Colin has found that cutting out meat has had had some positive side effects. He does not sweat as much, he does not suffer from mouth ulcers as much, has plenty of energy, and he is much leaner! He also takes daily probiotics, vitamin B and magnesium,” explains Andrea.

Return to the naturopath

Recently, the couples’ son experienced some abdominal issues, and the family took him to see their naturopath who made some dietary suggestions.

“Our son, Spencer, was unhappy at the thought of excluding certain processed foods and sugar. So instead of following it for six weeks, we agreed he would do so for two weeks. After two weeks, we saw a huge change, he didn’t have any unpleasant gastro symptoms, and his mood had improved as well.”

Spencer eats less gluten and dairy now, he chooses gluten-free pasta instead of regular pasta and prefers gelati over ice cream and. He does not go overboard on sugar, but if he is out at a party and party pies are on offer, he would have one or two.

“Spencer knows when he has had food that does not suit him as it upsets his gut, and he will return to plain food or stay clear of certain foods until he feels better again. He wants to stick with his new way of eating. Like his parents, he reads his body,” says Andrea.

“We think it’s fantastic that we have this knowledge and, that Spencer can read his body and that will take this throughout his life. As a family, we often talk about how our guts feel and what foods we should or should not have. We are conscious of managing a healthy balanced diet with occasional treats like take away or ice cream – gelati for Spencer!” ends Andrea.