© Prof. Dr Maj.S Bakhtiar ChoudharyMD Sports Medicine (Switzerland)FIMS Team Physician (Instructor)FMBSH (UK), WGMESC (France) email: sbakhtiar@hotmail.com Mobile: 9849136940

Alcohol menace-How to manage

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What is AlcoholWhat is Alcohol

Natural Chemical agent found in many foods

Develops during fermentation

Nutrient –has calories—7 Kcal/g

No Vitamins, Dietary fibre; hence empty calories

History•Known old fantasy

•More in men

•Consumed for performance

•Varies across time and culture

•Onset usually in twenties

•Used in Joy/Sad

Arrack

Toddy

Tthurra

Dubara

Gudamba

Neera

Types of Drinks

Percentage of Alcohol

Beer,Toddy: 5%

Wine : 15%

Whisky, Brandy, Gin: 35-40%

Rum, Arrack: <40%

Stages Of Intoxication

•25-50 mg% Euphoria

•100 mg% Disinhibition

•200-300 mg% Ataxia

•>500 mg% Coma

Alcohol Absorption: • 20% - Stomach wall

• 80% - Small intestine

Elimination• 10% - unchanged in urine, perspiration & breath

• 90% - metabolised in the liver & unavailable for working muscle

Energy • 1-gram → 7 kcal, No minerals, Vitamins & Fibre

Effects

↑ Lactate, ↑ Urine output (dehydration)

CNS sedated - ↓ Co-ordination, Myocardial contraction ↓

↑ Dilatation of Blood vessels, ↓ Blood glucose

↓ Physical performance

Obesity and cancers

•Alcohol is not a essential nutrient

•Drinking alcohol to prevent heart attack-Myth

•Chronic Alcoholics may continue two smalls /day

Alcohol is Poison : for Diabetes

Low Mineral Absorption

Low Fibre Absorption

Low Vitamin Absorption

Low fat Oxidation

Dehydration

Empty Calories

Black outs

Withdrawal Tremors

Paranoia

Hallucinosis

Withdrawal Epilepsy

• Disoriented

• Coarse tremors

• Visual Hallucination

• Korsakoff’s Psychosis

When You Stop

Delirium Tremens

Why anybody Drinks

We Think

•Intelligent•Successful•Independent•Strong, Likable•Sexy, lovable•Role model

Unacceptable Emotions•Fear, Anger•Guilt, Anxiety•Identity problems•Dependency•Sexual conflicts

Distraction

Self Image

Analyze

Why We Drink

Stress

Depression

No work (so called relaxation)

If available Free

Emotional disturbance

Revenge

•Genetic

•Psychological

•Social

•Anxiety

•Stress

•Marital problems

•Insecurity

Could be Other Causes

Alcohol Causes Addiction

Does Alcohol Help overcome Stress Yes, but temporary

Drink always small

Stick to one brand

Brandy / Wine / Beer are better

Avoid soda

Avoid out side snacks

Use more salads as snacks

Use soda than water

Drink very slowly , drink at home

Social drinking

Reservetrol—Red wine

Prevents Stroke

Prevents Cancer

Prevents many other diseases

How Much ??---- 2 glasses/day

Process of Stopping of Alcohol

Stop completely if you are small drinker

Cut down to two drinks /day if you are a heavy drinker

Social support Is important

Likely to fail many times

They should continue the effort

Serious addiction needs –de-addiction centres

Relapse Prevention

•Is the hardest part of Management

•Follow up visits are most important

•Chemical therapy

•Group therapy

•Marital Therapy

•Social Support

Tips for Partner

1.Appreciate the change

2.Get appreciated by children

3.Get appreciated by friends

4.Move more intimately

5.Avoid arguments

6.Increase exercise

7.Cook more

1. Have Lot of money

2. No dependants

3. Good Insurance coverage for both

4. Have good behaviour

5. No Depression / Sadness

6. Not Quarrelsome behaviour

Balance it now

– Anxiety

Worry

Depression

Disease

Premature Death

First Step

Concern overLack of Control over

Circumstances

Try to be realistic; maintain healthy distance with everyone

What is Common among all of them

Positive stress ----- Happiness

Negative Stress Reactions

Chronic Stress

Stress is Must for life

Mapping of your Stress

• People

• Money

• Work

• Body

• Mind

• Leisure

Self Assessment

From where does Stress come from???

? Out side factors ( E.g: relationship difficulties)

? Due adrenaline in body (Lack of relaxation)Get a Retrospective feedback

Check back on events and situations

Check what you are persistently missing

Immediate Management

When you feel Stressed !!!

- Rub the back of your Neck

- Massage your Face gently

- Change your place of work

- Do some stretches

- Meditate

- Watch life forms –Aquarium fish, Pets

- Speak to your close ones: Friends ‘or’ Family members

- Do not drink: Coffee/ Tea/ Alcohol ‘or’ Smoke

One minute vacation

Sight of clear, cool water

Hear known voices

Feel the Cold breeze

Smell of a flower

Birds singing

Teach your self once again. Take 30-60 sec.

Visualisation

Joy with Pets

Short Naps Refresh Your Brain

Have Frequent Outings

Relieve Your Stress

Once in 3 months have a picnic with family / friends

Change Your Exercise Locations

Spend Healthy Time

With your Family

Manage your money properly

Be realistic in planning

Manage your money properly

Be realistic in planning

Use Positive Words

For Example:•I may try to finish at the earliest

•It is excellent for next week

•It’s better you call me tomorrow

•I always do it for you,give me little time

•You may try to finish early

•Your responsibility to do it by this date

•I have confidence in you

• Sleep early

• Avoid Tea / Coffee

• Warm Milk is good before bed

• Don’t watch serials in TV

• Don’t fight before sleep

• Think of some thing nice

• Make your bed comfortable

Bio-rhythm disturbance

Why human error ?

a. Positive start

b. Negative start

Mother – Children

• How many times you spoke positive words in a day?

More than 5 years.

Food

• How many times you cooked food with interest and love?

• How does it taste?

Shiva

• He can bear others pain• He lives in wild nature• Creates harmony among animals• He can bear Ganga on his head. • He is basically good proprietor • He earns food from begging• He is a good dancer• He is innocent• He appreciates work

Music meditation

Self

With help

Progressive relaxation

Reach the brain through muscles

By re-focusing

Observing breathing

Observing an object

Duration Minutes x age in years

Minimum – 20 min

20 Min Meditation

do it dailyDo exercise

Follow the Diet

Do prayers/Rituals

Good Hobbies