Risk Factors For Alcoholism

Alcoholism goes by several names, including alcohol dependence, alcohol abuse, and alcohol use disorder. Recently, it’s been diagnosed as a disease that happens when someone drinks so much that their bodies become addicted to consuming alcohol. It becomes a craving they can’t shake off, no matter how much they drink.

 

Then, the more they drink, the more they’re affected by it because it causes chemical changes in the brain. These changes make you feel intense pleasure whenever you get a drink.

 

This acute sense of pleasure makes them drink more often, regardless of the harm it causes. As a result, people who suffer from alcoholism will keep drinking even if it means destroying relationships or losing their jobs. Still, it’s not enough to make them stop drinking.

 

Even though the exact cause is still unknown, certain risk factors for alcoholism can increase a person’s risk of developing this disorder.

 

Take a look.

 

5 Risk Factors for Alcoholism

 

Alcoholism is a complex disorder with many underlying causes. Therefore, the factors that impact one person can be different for someone else. The factors that can increase the risk for alcoholism are called ‘risk factors.’

 

Still, you can have one or more of these risk factors and still not develop a drinking problem. Yet, it does make you more susceptible. So, it pays to be extra careful when you’re around alcohol.

 

Below is a list of the five most common risk factors of this debilitating disease, commonly referred to as alcohol use disorder (AUD).

 

Mental Health Problems

 

According to several studies, anyone suffering from a mental health issue is more at risk for developing any type of addiction, including alcoholism. And it’s not just related to alcohol; it can also be an addiction to drugs, opioids, cigarettes, and even food.

 

A Close Relative with Alcoholism

 

If one of your parents, siblings, or another close relative has alcoholism, this can increase the risk of developing AUD yourself.

 

The main reason is the person’s influence on your genetic make-up. Studies show that there are specific genes that react differently to alcohol than others and may even be more vulnerable to its effects.

 

A second important reason is an alcoholic relative can affect your environment. Whether you realize it or not, growing up around alcoholics can determine whether or not you’ll decide to be swayed to alcohol use later in life.

 

Binge Drinking

 

Binge drinking is when a person drinks excessively in a short amount of time.

 

For men, this is in the range of having more than five drinks in one sitting. As for women, it’s about four or more drinks.

 

This type of risk factor is more common in young adults between the ages of 18 to 34. Coincidently, this is the time when college students are dealing with the pressures of school. Then, they graduate and have to deal with the responsibilities of balancing work and life.

Nevertheless, many people over the age of 34 are also binge drinkers. It happens more often when they’re in an uncomfortable setting and feel an urge to ease their anxiety so they can relax and have a good time.

 

Exceed the Average Weekly Limit

 

According to the Dietary Guidelines for Americans, adult men of the legal drinking age can have two drinks or less per day. For women, it’s one drink or less in a day.

 

Alternatively, men who drink 14 or more drinks per week, or more than five drinks per day, are at a higher risk of suffering alcohol use disorder.

 

At the same time, women who drink more than 7 drinks per week are also more liable to suffer from alcoholism.

 

The number of drinks varies from men and women because of the difference in their body composition. It also takes into account how they metabolize food, with women being more vulnerable to the adverse effects of alcoholic beverages than men.

 

High-Stress Levels

 

Stress is a common risk factor for many addictive substances, as well as dozens of mental and physical health disorders, including alcohol use. Research shows that many cases of alcoholism stem from a high-stress situation related to school, work, money, or relationships.

 

Alcohol acts as a sedative. So, when you’re overly stressed, alcohol becomes the only way to handle your negative emotions, allowing you to de-stress and take your mind off your problems.

 

Yet, if left unchecked, excessive drinking quickly turns into an addiction. And all those feelings stay bottled up, leading to more serious mental health issues, such as the ones mentioned above.

 

To Sum Up

 

If you, or anyone you know, has one or more of these risk factors, it doesn’t necessarily mean it’ll lead to alcoholism. Yet, it does mean you have to be extra careful anytime alcohol is being served. For example, start by making a conscious choice to limit your alcohol intake.

 

However, if you suspect that you have a drinking problem, then it might be time to seek treatment. There are numerous treatments to choose from, but all are designed with one aim in mind: to help you take your first step towards a better tomorrow.

Losing Weight After 50

As you get older, you may notice that it is increasingly difficult to lose weight. This is especially true after you pass the milestone 50^th birthday. Don’t fret though, as there are many tips you can use to help you to effectively lose weight after you turn 50. 

 

Why Is It So Hard To Lose Weight After 50?

 

You may be wondering why turning 50 is so hard on your body. And honestly, a lot of it has to do with your lifestyle slowing down. Chances are you are no longer as active as you were before, spending more time sedentary than in your previous decades. And according to Healthline, 50 is also when you experience metabolic changes that also contribute to having less energy and weight gain. 

 

Your social life is also probably slowing down at this time as well. If you have kids, they no longer need the constant chasing they needed when they were young, and your friends are probably no longer inviting you for jogs in the park. You are also more comfortable and established at your job, no longer working a side hustle to make ends meet. All of this adds up to a life that is generally much less active overall. 

 

How Do You Remedy This?

 

Although you are probably receiving less invitations to do active things with friends, this doesn’t mean that you can’t invite them to do something active with you! Next time you find yourself with a free afternoon, invite a friend for a walk around the park. This way you will be doing something active that is good for your body while also being social.

 

And if you haven’t already, it’s probably time to switch out your diet for something a little bit healthier. Back in the day, it was easy to work off any excess calories you may have consumed. But now it takes more exercise than ever to burn off extra calories, so it’s better to just stick to a healthy diet. If your life is especially sedentary, it may be time to cut back on your portion sizes as well.

 

Shift From Cardio To Strength Training

 

Besides just eating right and trying to stay active, as you grow older it’s also critical that you swap your exercises from cardio based to more strength training. This is because your muscles and bones are more likely to be injured now than ever before, and with proper strength training you can prepare your body properly for exercise and mitigate injuries. 

 

This doesn’t mean you have to stop all cardio however, and if you are an avid athlete like a runner or biker—keep on doing what you are doing! But be aware that you need to schedule ample time for strength training in order to retain your muscle strength, as this decreases after 50 even with a cardio routine. 

 

In one article on Healthline, it is mentioned that strength training also helps to boost your metabolism, which will help you to have more energy. And when you have more energy for your workout, this will keep you on track for your weight loss goals. Just make sure you develop a regular workout routine and stick to it. 

 

Losing weight after 50 can be a challenge. This is because once you hit the milestone birthday, your metabolism starts to slow and your life becomes more sedentary. Combat this by keeping yourself social, eating a healthy diet, and active, while shifting your focus towards strength training. This way you will be able to work out in a way that is beneficial for your body and lose weight as you enter a new phase of your life. 

 

Reasons You Should Actively Seek to Improve Your Mood

There are many reasons why you should actively seek to improve your mood. The most obvious is to feel good about yourself.

 

Other reasons are probably not as obvious to you. Although, they’re pretty obvious to your mental and physical health.

 

Let’s talk about some of these reasons and how they can influence everything that goes on in our lives.

Improve Your Mental Health

 

Your mental wellness affects your thoughts, feelings, and behavior. It helps reduce stress, as well as help you cope with challenges and setbacks.

 

Having strong mental health doesn’t mean the absence of anxiety, fears, and worries. Going through difficult times is a natural part of living.

 

Yet, when you’re in good shape mentally and emotionally, you bounce back faster. You have the tools needed to face all these things head-on with confidence and resilience.

 

Being resilient means you stay flexible and focused when life throws you a curveball. You have confidence in your abilities to deal with whatever the future has in store.

 

Here are some extra perks that come when you boost your mental wellbeing and improve your mood.

 

• You have a sense of contentment with life in general
• You maintain a hearty dose of confidence and self-esteem
• You see opportunities where others see none
• You enjoy living and can laugh at yourself
• You balance work and play
• You build healthy relationships

 

Polish Up on Your Social Skills

 

We’re social creatures. We thrive when we feel connected to others.

 

This doesn’t mean we have to be surrounded by people all the time every day. It just means that our brains crave companionship in varying degrees.

 

Yes, you can always call or text. They certainly have their place and time in our busy, hectic lives.

 

Still, nothing beats the mood-boosting power of sitting down with family or friends. That quality face-to-face time is priceless.

 

You sit, you talk, and you listen — pretty basic right? But for your brain, it’s revolutionary!

 

Here’s why: studies show that our brains are wired for connectivity. Certain areas of our brains light up when we do volunteer work or spend some time with a friend.

 

Not only that, but the brain rewards us for being socially outgoing. It does so by signaling the release of two happy hormones, oxytocin, and serotonin. So, by being out with your partner, friends, or even colleagues, you’re actively seeking ways to improve your mood.

 

You should also make the most of those fleeting encounters you have with strangers each day. Make a point of looking your neighbor in the eye as you wish them a good day.

 

Look up from what you’re doing and take a couple of seconds to thank the barista or the cashier. You can even add a smile to go with it.

 

Despite taking mere seconds out of your day, those little acts of kindness are terrific mood boosters. They’ll do wonders for your day and theirs!

 

Stay Fit

 

The link between the mind and body is complementary. When you take care of your physical health, you’re nourishing your mental well-being.

 

Anytime you exercise for at least 20 minutes, your brain releases endorphins. These are one of the four happy chemicals that help stabilize your mood and boost energy levels.

 

Regular physical activity also has a big impact on your memory and concentration. Plus, it relieves stress and promotes better sleep.

 

The trick is to find an activity you like and do it several times a week. Take a walk, cycle, throw a Frisbee with your dog—the point is to enjoy what you’re doing.

 

Better still, find a group of friends and be active in a group. This will hold you accountable, boost your motivation, and improve your mood.

 

Regulate Stress Levels

 

Almost everyone on the planet knows by now that stress is a major problem. It affects our mental, emotional, and physical well-being.

 

We also know that stress can’t be avoided, especially in this busy day and age. However, certain stress management strategies can help regulate stress in your life.

 

These tactics allow you to cope with life’s ups and downs. They allow you to improve your mood and feel good about yourself.

 

Here are some things you can do to reduce your stress:

 

• Enhance the quality of your sleep
• Eat mood-enhancing foods, such as fresh fruits, fatty fish, nuts, avocados, and beans
• Practice relaxation techniques, like mindful meditation, yoga, and deep breathing
• Make time for yourself and do something you enjoy
• Find somewhere to sit at a local park and soak in some sunshine
• Laugh more

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4 Ways To Increase Happy Chemicals In Your Brain

Did you know you can control your happiness? Being unhappy seems to be the new normal. So many people have their faces stuck in their phones that they’ve lost the ability to enjoy their lives. Don’t let that be you.

 

“So, what do I do?” you ask. You make use of the chemicals, hormones, and neurotransmitters in your brain.

 

These natural substances work together to help out with certain bodily processes. Their other function? They regulate our moods.

 

When you have a better understanding of how these chemicals work, you learn how to regulate and adjust them naturally.

 

In this post, we’ll share with you four ways to increase these happy chemicals in your brain.

 

Let’s get started.

 

What Are Happy Chemicals?

 

Our brain stimulates certain glands to release dozens of different chemicals. They’re sent out into the bloodstream and get to where they need to go.

 

These chemicals, aka hormones, are involved in various bodily processes. There’s a hormone for managing digestion, heart rate, and reproduction. Basically, anything your body does is regulated by one hormone or another.

 

They also have the ability to make us feel joy, sadness, hunger, or pumped up with energy. They’re usually referred to as ‘feel-good’ or ‘happy’ hormones.

 

These chemicals fluctuate throughout the day. This is why you feel lethargic mid-afternoon or excited for an upcoming party you’re attending.

 

Below, you’ll find the four main happy chemicals in our bodies. Then, in the following section, we’ll tell you how each one affects our moods.

 

• Dopamine
• Endorphins
• Oxytocin
• Serotonin

 

4 Ways To Increase Happy Chemicals

 

The great thing about these happy chemicals is we have power over them. We can either increase or decrease how much of them are released through the choices we make each day.

 

Let’s explore how you can take full advantage of these natural happy chemicals of yours.

 

Find Time To Exercise

 

Exercising has so many health benefits. The most important benefit is that it affects our emotional and mental well-being.

 

Studies show that when you exercise for at least 20 minutes, your body releases endorphins. The science behind it is that they induce a sense of euphoria.

Have you ever heard of the ‘runner’s high?’ Guess who’s behind that? That’s right, endorphins!

 

Endorphins are also popular among athletes because they can block pain signals. They do this by binding to opioid receptors in the central nervous system. As a result, your feeling of pain is considerably reduced.

 

To take full advantage of your natural mood stabilizers, exercise outdoors. You’ll get some serotonin coursing through your veins in addition to endorphins. Plus, working out with a group provides even more benefits than going at it alone.

 

If you can find some friends to exercise with, that’s amazing! Yet, if all your friends are busy, join a class and exercise with strangers. Who knows? You may end up striking up a conversation with one of them, which your brain will reward you for with a shot of oxytocin.

 

Cook A Meal With A Loved One

 

In theory, preparing a meal and enjoying it with someone you love can activate all four happy chemicals! Let’s take it one feel-good hormone at a time.

 

First off, there’s the bonding and sharing special time with a loved one. All those feelings tell the brain it’s time to produce some oxytocin, the ‘love’ hormone.

 

The great thing about oxytocin is it doesn’t specify what type of love. Your brain will release it when you’re with your partner on a romantic night out or when you’re shaking someone’s hand.

 

Now, let’s talk about endorphins and dopamine. These are released whenever you’re eating something delicious.

 

Having someone special to share the meal with just boosts their levels even more. Don’t forget to laugh, as well. Studies show that laughter is truly ‘the best medicine’ because it triggers endorphin release.

 

Finally, there’s serotonin. One way to get some is by eating certain foods that restore your gut health, especially those that contain tryptophan.

 

Tryptophan is an essential amino acid. It’s vital for your health, but your body can’t make it. So, you have to find foods that contain this amino acid, which your body transforms into serotonin.

 

Eating prebiotic foods is also a terrific way to support healthy gut bacteria. By taking care of your microbiome, you can regulate your mental and emotional health.

So, eat right, be happy. It’s that simple. Fascinating, right?

 

Check out just a few of the foods that help maintain a healthy gut microbiome. Some of them contain tryptophan as well, so it’s a win-win!

 

• Wheat and oats
• Onions and garlic
• Legumes
• All types of berries
• Citrus fruits
• Apples
• Beetroot
• Mushrooms

 

Enjoy The Sunshine

 

According to research, spending about 10 to 15 minutes outdoors works wonders for our moods. It can help stimulate the production of not one, but two, happy chemicals: endorphins and serotonin.

 

Even if it’s a bit cloudy out, take a few minutes to enjoy being outdoors. Getting a breath of fresh air as you walk around the block can do wonders for your mood.

 

If it’s sunny outside, then all the better. Just make sure you take your sunscreen along.

The reason? When you’re outside, your body absorbs Vitamin D from the Sun. This activates the production of an enzyme that converts tryptophan into serotonin. How cool is that!

 

Not only that, but the natural light from the sun cues certain areas in our retinas to produce serotonin. This phenomenon explains why many people suffer from Seasonal Affective Disorder (SAD) in winter when the days are shorter.

 

Get Enough Sleep

 

Everyone knows they need anywhere between seven to nine hours of sleep each night. However, few people recognize the link between sleep and their hormones.

 

When you don’t get the sleep your body craves, you create an imbalance of chemicals in your body. Dopamine is especially affected, and accordingly, you wreak havoc on your mood. You start suffering from mood swings, lethargy, and lack of focus.

 

This flows onto your mental health and you begin spiraling towards feelings of despair. It can even lead to depression. Not surprisingly, your physical health will start to suffer as well.

 

To prevent all that, all you have to do is get some quality sleep. Just those few hours can really make a world of difference.

 

First off, they can help regain the balance of happy chemicals you need to feel good. You’ll also be able to manage stress better and improve your concentration skills.

 

There are tips and tricks you can try to get those invaluable hours of sleep each night.

 

• Don’t drink anything with caffeine at least two hours before bedtime
• Avoid heavy meals several hours before going to bed
• Turn off all screens an hour before bedtime
• Reduce the lighting and noise in your bedroom
• Meditate for at least five minutes before bedtime to relax and reduce stress
• Set up a schedule where you go to bed and get up at the same time, even on weekends