January has rolled over and we are all setting our New Year’s resolutions, or more like promises we would like to keep to ourselves. Yours can be to stop drinking or simply reduce how much you enjoy daily or weekly.
Previously reported by Men’s health, living constantly in the drinking / repetition cycle can lead to fatty liver, a silent disease that is more common in men who drink above the “moderate” (more than two drinks per day) level. According to Rotonya Carr, MD, hepatologist at the University of Pennsylvania Hospital, the damage can be reversed by limiting or even quitting alcohol.
Excessive drinking not only damages your liver, drinking too much can damage your entire body, including your heart, skin, penis and muscles.
So if you drink to relax or even rest a bit, you may be doing more harm than good. A review of studies found in 2013 that alcohol can help you fall asleep faster, but is more likely to disrupt sleep later in the night.
So if you want to cut back, you’re probably wondering about your options. We spoke to experts and reviewed the studies to help you find a new routine to relax without hitting the bottle.
Whether you are participating in Dry January, or simply want to make some strategic cuts, use these tips to put a cork in stress and keep your spirits up at the end of a (very) long day.
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1
Nice team
Laughter produces gamma waves, the same high-frequency brain waves generated during a solid meditation session, according to research from Loma Linda University in California. And the anticipation of a laugh can reduce stress hormones. Start with Seth MacFarlane’s Star Trek spoof The Orville: New Horizons.
2
Play a pickup game
You may not miss the drink, but you will probably miss the bar. So gather some fit friends and / or colleagues and schedule a weekly run, pickup basketball game or pick-up session. These activities do not require a ton of people to have fun (unlike pickup baseball or kickball) and give time for what makes pubs so great: conversation.
3
Fly alone
You’ll only be gardening and grocery shopping — so why not have some fun stuff? Researchers have found that people who go to the movies, see a concert or visit an art gallery solo, experience mental health benefits similar to those of people who go in groups. Sounds like an excuse to spoil yourself with a nice dinner.
4
Drop the bar
Cold shivers from your top workout song indicate that your brain is pumping out dopamine, a stimulant that is also released by alcohol. Get more workouts from Men’s health on Spotify.
5
Take a bath
Try a different kind of liquid refreshment. Study participants with depressive symptoms who took a hot bath for 30 minutes felt better than those who did about 45 minutes of aerobic exercise, German researchers found. Yes, bathing is a whole ordeal, but hey, it’s good for you.
6
Write it out
Anxious times can make your mind run wild. Reach for a pen instead of a drink, says Freddie Bennett, a former drinker who is now an ultra-runner and a host of the podcast About the Influence. “Scribble incessantly for ten minutes. You will get all that random shit out of your head and maybe discover why you were anxious in the first place. ”
7
Try a new recipe
If you’ve ever felt satisfied by coming up with a new recipe, researchers will find you. A study in The Journal of Positive Psychology found that people who regularly tackle small, creative challenges — such as cooking a meal they did not have before — make them feel satisfied and relaxed. Check out more 31 new ways to shake up dinner time here.
8
Add something else to your drinking schedule
Most people have a predictable drinking routine, so take note of the moments when you are most likely to grab a glass, says Dru Jaeger, a co-founder of the thoughtful drinking group Club Soda, and then discuss another event on those days and those days. times. If you tend to chase the Sunday Scaries with a cold one and TV, try a FaceTime with family. This will save you the extra stress of exercising self-control.
9
Get some real sleep
Even one drink can leave you with that morning-after-mist and slight headache. So instead of a nightcap, order that good rest you keep saying you need. Gradually shift your sleep-wake times; aim for 22:00 to 06:00 This way you will use your newfound energy: go to the gym, go for a run or cook a healthy breakfast.
10
Go retro
Nostalgia is a powerful intoxicant, a study in the journal Emotion found, and the feeling made participants experience the air temperatures as warmer and more comfortable. Watching favorite movies also provides “emotional regulation,” according to research by the University of America. When was the last time you looked at Rocky collection?
Scarlett Wrench Scarlett Wrench is the Feature Editor at Men’s Health and she specializes in food and nutrition, mental health, science and technology.
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