Non-Drinkers More Likely To Be Depressed Than Moderate Drinkers

It probably doesn’t surprise you that heavy drinkers have a greater tendency to be depressed, but several studies show that people who don’t drink at all also have high levels of depression and anxiety. Case in point: A team of Norwegian and British scientists recently reported in the medical journal Addiction that heavy drinkers as well as teetotalers have higher levels of depression and anxiety than those who drink moderately.

Even when researchers accounted for people who had quit drinking because of problems with alcohol, the findings held true: 17.3% of abstainers reported anxiety, while 15.8% reported depression. The happiest people were those who averaged about two alcoholic drinks per week.

Source: Health Insider

3 Ways to Sleep Soundly

1. Stick To A Routine

When it comes to getting a good night’s sleep, conditioning your body to sleep at a certain time (and for a certain length of time) increases your chances of falling asleep quickly and waking up refreshed. Developing an evening ritual is also important in this regard. Set the stage for quality sleep with a warm bath, a good book or soft music.

2. Light And Darkness

Sunlight helps regulate your circadian clock, the body’s 24-hour cycle, and also stimulates the production of melatonin, a hormone that regulates your sleep cycle. On the other hand, when you’re preparing for sleep, it’s vital to limit sources of light that can make it harder to doze off. That means pulling the shades, turning off all the lights and shutting doors.

3. Don’t Drink, Don’t Smoke

There are countless reasons not to do either of the above, but in terms of sleep, drinking alcohol and smoking can have profound negative consequences. You may think alcohol will help you fall asleep, but it won’t keep you asleep, not after it’s metabolized. And nicotine is a stimulant – perfect for keeping you awake all night long.

Source: To Your Health

Alcohol And Athletes

Chugging a mug of beer before arm-wrestling may be a favorite scene in macho mythology, but the practice of drinking alcoholic beverages before an athletic competition is counterproductive and dangerous.

It’s true that an initial small amount of alcohol taken just prior to competition, may slightly increase muscular endurance and exert a deinhibitory effect on strength output. But after the first twenty minutes or so, it’s all down hill.

The negative effects associated with alcohol use over a prolonged period would, like smoking, totally outweigh its possible benefits to athletic performance.

The worse news for athletes is that alcohol reduces reaction time, strength and skill, according to studies. And alcohol functions as a mental depressant, after first eliciting a stimulative effect on certain brain centers.

Alcohol increases heat loss via vasodilation of subcutaneous blood vessels. This means an athlete could get cold muscles while exercising under the influence.

Even though alcohol is rapidly absorbed and provides 7 calories per gram, it is a poor source of energy. Alcohol in excessive quantities can lead to nutritional deficiencies resulting in overall systematic effects, including potential mental deterioration.

Alcohol is poisonous to the liver, predisposing an individual to fatty liver and cirrhosis.

Finally, alcohol effectively blocks gluconeogenesis, thus potentially leading to severe hypoglycemic states.

So athletes are well advised to lay off the liquor prior to and during working out and competing.

Source: Ergogenesis

Zinc and Health

This mineral is used by the body to produce cells and keep you healthy. A primary source of zinc is red meat, but don’t despair, because zinc is found in eggs, nuts, yogurt, grains and cooked oysters.

Alcohol, diuretics, and antibiotics have a detrimental effect on zinc. Taking too much calcium also impairs zinc absorption.

Hair loss, depression, appetite loss, rashes and decreased immune response are all signs of zinc deficiency.

The recommended daily allowance of zinc is 15-30 mg.