2017 Spotlight on Health Fall Edition

How to avoid unhealthy habits at the office

Want healthier kids? Get a pet page 6

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How to make commuting less stressful page 8

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diet + excerise

For weight loss food choices always come on top Trying to avoid certain foods during a weight loss regimen is more difficult than one would imagine. Although a healthy combination of healthy eating and exercise is essential to successful, sustainable weight loss, research indicates that one component of the weight loss recipe holds more power: diet.

A 2015 study from the Loyola University Health System found that, contrary to popular belief, exercise does not help a person lose weight.

The researchers responsible for that study examined the link between physical activity and obesity for years.

They initially believed physical activity would serve as a catalyst for weight loss. But the evidence indicated otherwise. Exercise increases appetite, which can lead to increased caloric intake.

Furthermore, it seems that people who are extremely active burn a similar number of calories as moderately active people. Increasing physical activity to burn calories works up to a certain point, but eventually the body will adjust to keep energy

use stable. According to Herman Pontzer of Hunter College at the City University of New York, who studied people in subsistence farming or hunter-gathering societies against those who live in developed countries who are more sedentary, less active people’s energy expenditure increased alongside increases in physical activity. But at higher levels of activity, calorie burn plateaued.

Pontzer found that the body works hard to maintain balance. Calories being burned by exercise will not equal the same level of calorie reduction offered by eating or drinking less.

The U.S. National Library of Medicine’s MedlinePlus states that jogging or swimming laps for 30

minutes can burn as many as 350 calories. It’s much easier to achieve the same calorie reduction by skipping two large sodas one day. That’s important to note, as many people do not sustain the level of exercise needed for consistent weight loss.

According to the study “Prevalence of physical activity and obesity in US counties, 2001–2011: A road map for action,” published in Population Health Metrics, the percentage of people who became more physically active in the United States increased between 2001 and 2009. However, this increase in level of activity was matched by an increase in obesity in almost all counties studied during the same period. The study showed that increased physical activity alone has

a small impact on obesity.

But exercise should be not abandoned in favor of making smarter food choices. Physical activity is important for much more in terms of personal health. For example, physical activity reduces the burden of cardiovascular diseases and diabetes. Many studies and reviews also point out how physical activity can improve outcomes in pulmonary diseases, musculoskeletal disorders, neurological diseases, and depression.

Diet is an effective tool for weight loss, more so than even exercise.

However, exercise remains an important component of a healthy lifestyle. Both diet and exercise are keys to long-term health.

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How to avoid unhealthy habits at the office

everyday

health

According to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many professionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health.

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taying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health.

Get out of your seat

Take frequent breaks

Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the computer screen. Get out of your chair, walk around the office and get the blood moving in your body.

Stale air inside an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension. Use every opportunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or her in person.

Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air.

Disinfect surfaces often Oftentimes, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters.

Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfaces. You also can wipe off door handles and knobs around the office if you want to be proactive.

Rest your eyes Close your eyes and look away from the computer monitor every 20 minutes.

Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue.

Pack your lunch Bringing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine.

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Common yoga poses to know

The popularity of yoga has grown considerably in recent years. Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world.

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or those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time.

Chair pose This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels.

Child’s pose This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground.

Downward-facing dog This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should be straight and the tailbone should be pulled away so your body forms a “V� shape.

Forward fold When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs.

Mountain pose Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses.

Warrior one This pose places a leg forward into a right angle in which the knee is over the arch of the foot.

The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.

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food + diet

Digest the potential benefits of probiotics

everyday h e a lt h

Is “probiotic” a marketing buzzword designed to boost sales, or is there really something to the trend of adding probiotics to food or encouraging consumers to take probiotic supplements? It might be hard to envision bacteria and yeast — which are often painted in a negative light and associated with various illnesses — being beneficial to health. However, it’s important to note that the body is full of bacteria, and some of it can be helpful, particularly to the digestive system.

While probiotics, or those helpful bacteria and yeasts, occur naturally in the body, they also can be found in a growing number of foods and supplements. Yogurt, with its “live and active cultures,” is one source of probiotics. An panel of experts convened in October 2013 by the International Scientific Association for Probiotics and Prebiotics found that a growing body of evidence supports the notion that probiotics can promote a healthy balance of intestinal bacteria, which has been linked to a wide range of health benefits. Since the mid-1990s, when probiotics first appeared on many people’s radars, clinical studies have suggested that probiotic therapy can help treat several gastrointestinal issues, delay the development of allergies in children and treat and prevent vaginal and urinary infections in women.

The Harvard Medical School notes that two large reviews suggest that probiotics reduce antibiotic-associated diarrhea by 60 percent when compared with a placebo. Antibiotics can kill harmful and beneficial bacteria in the gut. Probiotics help restore the balance. This may prove helpful to those with various gastrointestinal diseases, such as Crohn’s disease and ulcerative colitis.

There’s also interest in how gastrointestinal health may be linked to mental health. According to data published in the Journal of Neurogastroenterology & Motility in

an article titled, “Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review,” a review of 15 human studies found supplementing with bifidobacterium and lactobacillus strains for one to two months can improve anxiety, depression, autism, obsessive-compulsive disorder, and memory.

Research is still being conducted on probiotics’ influence on heart health, vaginal health, inflammation, immune system function, weight loss, and even some skin disorders like eczema.

Probiotics are generally considered safe, but their use should be discussed with a doctor prior to taking them.

digestive health + mental health benefits have been seen The Harvard Medical School notes that two large reviews suggest that probiotics reduce antibioticassociated diarrhea by 60 percent when compared with a placebo. Antibiotics can kill harmful and beneficial bacteria in the gut.

Probiotics help restore the balance. This may prove helpful to those with various gastrointestinal diseases, such as Crohn’s disease and ulcerative colitis. There’s also interest in how gastrointestinal health may be linked to mental health.

According to data published in the Journal of Neurogastroenterology & Motility in an article titled, “Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review,” a review of 15 human studies found supplementing with bifidobacterium and lactobacillus strains for one to two months can improve anxiety, depression, autism, obsessive-compulsive disorder, and memory. Research is still being conducted on probiotics’ influence on heart health, vaginal health, inflammation, immune system function, weight loss, and even some skin disorders like eczema. Probiotics are generally considered safe, but their use should be discussed with a doctor prior to taking them.

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kids health

Want healthier kids? Get a pet If youngsters have been eyeing fuzzy kittens or boisterous puppies at nearby shelters or pet stores, parents may want to give in to those cries for a family pet. Pets are added responsibilities, but the health benefits associated with pet ownership may be well worth the investment of time and effort.

Kids can see themselves

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aring for a pet is sometimes viewed as a childhood rite of passage, but there’s much more to the experience than just learning responsibility. Experts say a child’s emotional, cognitive, physical, and social development can be enhanced through interaction with a family pet.

Studies continue, but the effects of family pets on children was heavily researched by developmental psychologist Gail F. Melson in 2003. Melson looked at literature on child-animal relationships and found that children who had pets were better able to understand biology and children who could turn to pets for unconditional emotional support were less anxious and withdrawn than their peers without family pets to turn to.

as important contributors Data from a small study conducted by researchers at the Cummings School of Veterinary Medicine at Tufts University reported that adolescents who had animal experience were more likely to see themselves as important contributors to communities and more likely to take on leadership roles.

Pets also can help children develop into well-rounded individuals Playing with a pet requires children to engage in physical activity and can help stimulate motor skills. An English study conducted in 2010 and published in the American Journal of Public Health found that children from dog-owning families spent more time in light or moderate to vigorous physical activity and recorded higher levels of activity counts per minute than kids whose families did not own a dog.

Pets may help with allergies and respiratory ailments as well

Pets also may foster social interactions

A 2012 study by the American Academy of Pediatrics discovered that children who have early contact with cats and dogs have fewer respiratory infections and ear infections and need shorter courses of antibiotics than children who have not had contact with pets.

Inviting others over to meet pets can help children make friends and find others with similar interests. Children may also confide in pets and develop their self-esteem.

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senior health > in-depth

Nutrition & Aging go

Hand-in-Hand It’s never too late for men and women over 50 to start eating healthier diets

Nutrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem.

While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis.

The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy.

Balance your diet Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and

why do we need Fiber?

Many food products boast added fiber on their packaging.

Breads, cookies, beverages, and so much more contain extra fiber in response to the public’s growing desire to consume foods with high levels of dietary fiber, which medical professionals claim is an essential element to a healthy diet. Despite that publicity, many consumers remain in the dark about the role fiber plays in the body.

About fiber

carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to.

Including ample low-fat protein, which can be found in fish, eggs and lowfat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets.

Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients.

Don't denounce dairy Dairy is a great source of calcium, which promotes strong bones and teeth.

Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile.

Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can be generated when men

more info Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. and women get enough sunlight.

Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms.

Cut back on sodium intake Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away.

Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium.

That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body.

That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure, osteoporosis, cancer, and kidney disease.

The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland.

Many people are aware of the importance of including fiber in the diet, but few people understand the importance of dietary fiber. Fiber is an essentially indigestible substance that is found mainly in the outer layers of plants.

Fiber will pass through the human digestive system virtually unchanged from when it was consumed and without being broken down into nutrients.

Fiber is classified into two types: insoluble fiber, which will not dissolve in water, and soluble fiber, which can be dissolved.

Insoluble fiber is typically found in whole grain products, dark leafy vegetables, green beans, wheat bran, corn bran, seeds, nuts, and skins of fruits and vegetables. Soluble fiber comes from foods like oats, nuts, fruits, and dried beans.

Fiber and digestion

Fiber is essential to digestion.

The Harvard School of Medical Health advises people should get between 20 to 30 grams of fiber each day, though many people do not consume that much fiber. Fiber adds bulk in the digestive system, which helps soften stool and flush out the intestines. It assists in making bowel movements more frequent, preventing constipation. A diet high in fiber helps reduce the risk for hemorrhoids and diverticular disease.

Fiber and weight loss

While fiber is often associated with improving regularity, that is not its only role. Fiber, particularly soluble fiber, that can be slowly digested will prolong the digestive process, helping to keep the stomach fuller longer.

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make health commuting less stressful everyday

everyday

health

Commuters have lower life satisfaction, lower levels of happiness and higher anxiety than noncommuters

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ommuting can be stressful, and the effects of such stress does not end when working adults arrive at their offices in the morning, nor does it cease when they enter their homes at night.

According to a 2014 study from the United Kingdom’s Office for National Statistics, commuters have lower life satisfaction, lower levels of happiness and higher anxiety than noncommuters. Researchers found that commuters whose travel times lasted between 61 and 90 minutes were most negatively affected by their commutes.

Reducing commute times may be more difficult than it seems, especially for commuters who own their homes and don’t want to sell their properties to move closer to work.

Even renters may hesitate to move closer to their offices, as rental units closer to work might be more expensive than their existing apartments, even when taking lower commuting costs into account.

So what can people who don’t want to move do to make their commutes less stressful?

While the following suggestions may not be enough for workers to embrace their commutes, they might make mornings and evenings a little more relaxing and beneficial to overall health.

Embrace active commuting A 2014 study from British researchers found that people who commuted via walking or public transportation instead of driving were happier and had a greater ability to concentrate than those who drove to work. Such commuters’ psychological well-being was also better compared to those who drove to work.

Another study, also from researchers in England, found that greater time spent actively commuting is associated with

a higher level of physical wellbeing, including lower risk for cardiovascular disease.

carpool to work Many commuters cite a loss of privacy as the primary reason they do not carpool to work with their coworkers. But carpooling may help alleviate some of the stress associated with commuting.

For example, carpools tend to rotate drivers. During traffic jams, passengers may not be as stressed out as drivers, who must negotiate traffic patterns and deal with equally frustrated drivers who may be driving aggressively.

In addition, sharing a commute with someone opens the door to conversation, which can be a welcome diversion from traffic.

prepare for boredom Commuting can be just as boring as it is frustrating, even on days when the roads are relatively empty or the train cars are not filled to capacity.

Boredom can make commutes more tiring and frustrating, so download podcasts or audiobook.

embrace the lack of control While lack of control over their trips to and from the office frustrates many professionals, embracing that lack of control might just alleviate some of the stress. Drivers can make a concerted effort to stop letting traffic jams be so frustrating, while mass transit riders can be glad they are not the ones responsible for navigating congested highways or train tunnels facing heavy delays.

Commuting is a significant source of stress for many professionals. But there are ways to make commutes less stressful and even enjoyable.

10 QUICK TIPS TO FOLLOW 1 Avoid fidgeting and make sure everything is good to go before 2 you start driving Stock up on essentials and keep extras of important items in your 3 car, including portable food and water Before you hop on the train, subway or bus - get into the “early 4 but relaxed” mindset.

5 Have your work gear ready to go Once you’re on the train, bus or subway: Don’t be afraid to ask for 6 (and take) the empty seat 7 Get that outlet and charge devices if you can Seek out peace and quiet, like a quiet car or play relaxing sounds 8 while behind the wheel Make use of all available space, including coat hooks and 9 overhead compartments Avoid high heels and other impractical footwear choices for 10 commuting Cycle between music, news, podcasts and audio books

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How to find time for exercise Diet and exercise are essential components of a healthy lifestyle. While even the busiest men and women can find ways to eat healthy, finding time to exercise can be more difficult.

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ccording to the President’s Council on Fitness, Sports & Nutrition, regular physical activity can prevent chronic diseases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically active are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while promoting bone, muscle and joint health.

While the benefits of regular exercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise.

Re-examine your free time Few adults, and especially those juggling families and careers, have an abundance of free time. But reexamining the ways

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everyday

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Going for a run rather than spending time on the couch is one creative way to find more time for exercise.

you are spending your free time may help you uncover some moments for daily exercise. The Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least two and a half hours each week of moderateintensity aerobic activity. While that may seem like a lot, it’s only slightly more than 20 minutes per day.

It helps to supplement such aerobic activity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood.

You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your

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Manage pain with massage therapy

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everyday

health

Addiction to opiates is a growing problem in the United States and Canada. Pain relief therapies, such as massage therapy, can be viable alternatives to the prescription pain medicines that often serve as a gateway to illegal drugs such as heroin.

Addiction to prescription painkillers is common. The National Institute on Drug Abuse estimates that 4.7 million people in the United States are dependent on painkillers, the sale of which has increased by more than 300 percent since 1999. Retail pharmacies across Canada dispensed 19 million prescriptions for opioids in 2016, which was up slightly from 18.9 million in 2015, according to the health data company QuintilesIMS. When prescriptions to oxycodone, hydromorphone and fentanyl run out, many people turn to heroin as a less expensive and more readily available means of pain relief.

NIDA says that up to 7 percent of people who are prescribed opiate or analgesic pain killers will become addicted. To help reduce the overprescribing epidemic and keep people from becoming addicted to pain meds, people can look for other ways to alleviate pain.

Research indicates that massage therapy can reduce the incidence and frequency of back pain, headache and leg pain and can even reduce stress and tension. Massage therapy can be an asset to those with myalgia, carpal tunnel syndrome and other conditions.

Researchers at McMaster University in Canada found that massage therapy affects the activity of certain genes, which directly reduces inflammation in muscles — the same results that would occur if a person took pain medication. Researchers tested people who

Massage therapy is a viable option that can work wonders to improve flexibility and offer relief from pain in different parts of the body. In addition to alleviating pain, massage therapy can promote relaxation, reduce anxiety and improve quality of life.

exercised and received massages afterward against a control group, discovering that “massage dampened the activity of proteins known as inflammatory cytokines, which cause inflammation and pain. It also increased levels of proteins that signal the muscles to produce more mitochondria, the cell structures that produce energy and help muscles recover from activity.�

A review published in the journal Complementary Therapies in Clinical Practice noted that moderate pressure massage can lead to decreased cortisol levels, helping to reduce stress and anxiety. Massage may help stimulate serotonin products, improving mood and feelings of well-being. Also, according to AMTA, deeper massage stimulates blood circulation to improve the supply of oxygen and nutrients to body tissues while helping the lymphatic system to flush away waste products. It also eases tense and knotted muscles and stiff joints, improving mobility and flexibility.

Massage therapy can be a viable alternative for pain sufferers who are reluctant to take potentially addictive prescription pain medications.

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social health > in-depth

EFFECTS OF The idea that alcohol can have both good and bad effects on the body may seem like a mixed message Alcohol is often considered an essential element of adult social functions, but adults who overindulge in alcohol are likely doing themselves a significant disservice. Alcoholic beverages can negatively impact a person’s physical and cognitive abilities. But when it is consumed in moderation, alcohol can have some positive effects as well.

Understanding what alcohol really does to the body and brain may help some people make more informed choices.

alcohol on human body more info The Mayo Clinic says moderate alcohol consumption may provide the following benefits:

• • • • •

Possibly reduce risk of diabetes Possibly reduce risk of ischemic strokes Lower risk of gallstones Reduce the risk of dying of a heart attack Reduce risk of developing heart disease.

The Good The idea that alcohol can have both good and bad effects on the body may seem like a mixed message, but that does not mean it isn’t true. The effect of alcohol on a person’s body often depends on the frequency and quantity of alcohol that individual consumes. Moderate alcohol consumption, such as one or two drinks per day, can have a positive impact on a person’s health.

According to the Harvard School of Public Health, alcohol has the ability to raise good cholesterol and lower bad cholesterol. Anti-inflammatory effects and antioxidants in some beverages, such as wine, can reduce blood problems that lead to clogged arteries.

Alcohol in moderation may also help fight fat. A 2010 study published in The Archives of Internal Medicine found that women who had one or two drinks per day were less likely to gain weight than those who didn’t drink at all.

Researchers believe there is a link between people who drink frequently and how their bodies adapt and metabolize alcohol differently from those who limit their drinking to nights out on the town or otherwise only drink rarely.

Alcohol increases levels of a hormone that improves insulin sensitivity and makes it easier for the body to process glucose and use it as energy, potentially benefitting those with type 2 diabetes.

Although alcohol may be associated with poor judgement, moderate drinking may stave off cognitive impairment.

Alcohol may improve blood flow to the brain and make brain cells more tolerant to stress, preparing them for major stresses that can induce dementia down the road.

The Bad When moderate drinking turns into compulsive or binge drinking, the positive benefits of alcohol consumption

no longer apply. Drinking too much can take a serious toll on the body.

According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can interfere with the brain’s communication pathways. While it does not destroy brain cells, it certainly inhibits them, impairing an individual’s ability to think clearly. Alcohol also can disrupt mood and behavior, causing individuals who drink to excess to engage in behaviors that are out of character.

Alcohol also lowers inhibitions, which can lead to irresponsible behavior.

Moderate drinking may help the heart, but excessive alcohol consumption can damage the heart, potentially causing cardiomyopathy, or stretching and drooping of the heart muscle. Excessive consumption of alcohol can also lead to an irregular heart beat and high blood pressure, and over time, excessive drinking may induce stroke.

Drinking too much can weaken your immune system, making your body a much easier target for disease.

The National Institutes of Health notes that men and women who regularly overconsume alcohol are more likely to contract diseases like pneumonia and tuberculosis than people who do not overconsume alcohol.

Alcohol also can damage the liver and pancreas.

Heavy drinking can cause fatty liver; inflammation, known as alcoholic hepatitis; fibrosis; and cirrhosis. Alcohol causes the pancreas to produce toxic substances that can inflame blood vessels in the pancreas and prevent proper digestion.

The very Bad The body often treats alcohol as a poison and attempts to fight back against this perceived poison. It produces an

Alcohol may improve blood flow to the brain and make brain cells more tolerant to stress, preparing them for major stresses that can induce dementia down the road.

Driving while intoxicated can lead to injury and even death, and oftentimes innocent motorists are injured or even killed simply because they were sharing the road with inebriated drivers. enzyme called alcohol dehydrogenase, or AD, which reaches the alcohol when it passes through the stomach lining and liver. Its goal is to sober you up by taking a hydrogen atom off the ethanol molecules in the alcoholic drink, rendering it into a nonintoxicating substance. Some think AD plays a role in hangovers. Aspirin can reduce the effectiveness of the body’s AD enzymes, making hangovers worse.

People who overconsume alcohol may be inadvertently poisoning their bodies with alcohol. Receptors in the stomach,

intestines and the brain recognize when the body has been infiltrated by a suspecting invader or poison. In an effort to protect itself, the body may try to expel the offending substance to safeguard itself from damage.

This is why many people vomit after they consume an excessive amount of alcohol.

Drinking too much alcohol may be linked to a greater risk of developing certain cancers.

Researchers have linked overconsumption of alcohol to cancers of the mouth, esophagus, throat, liver, and breast.

Reckless behavior spurred on by lowered inhibitions that result in poor decisions is another potentially dangerous, and sometimes deadly, side effect of overconsumption of alcohol.

For example, men and women who drink excessive amounts of alcohol often feel capable of driving even when their blood alcohol concentration limit is exceeding the legal limit.

Driving while intoxicated can lead to injury and even death, and oftentimes innocent motorists are injured or even killed simply because they were sharing the road with inebriated drivers.

Even at the legal blood alcohol concentration limit of .08 percent, muscle coordination is lost, reaction time and hearing is impaired and judgment and self-control are hindered.

As an individual’s BAC increases, these symptoms are only exacerbated.

Drinking alcohol has various effects on the body depending on the amount and frequency that a person drinks.

Learning the facts may motivate men and women to consume alcohol more responsibly.

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