We all know that excessive drinking can be harmful to our health. But for a lot of people, it’s not just the short-term effects that matter- it’s the long-term ones too. As you continue to drink, your health will deteriorate more and more. In this list of 10 best foods for reducing alcohol cravings, we’ll look at some tips for how to prevent these long-term consequences from happening.
- Eat Plenty of Protein-Rich Foods, Protein is essential for helping to reduce cravings for alcohol. It helps to stabilize blood sugar levels and provides the body with the amino acids needed to produce neurotransmitters that promote feelings of calm and well-being.
Some good sources of protein include lean meats, poultry, fish, eggs, legumes, and nuts.
- Include Fermented Foods in Your Diet, Fermented foods are rich in probiotics, which are beneficial bacteria that help to promote a healthy gut environment. A healthy gut is essential for maintaining balanced blood sugar levels and reducing cravings for alcohol and other substances.
Some good sources of fermented foods include yogurt, kimchi, sauerkraut, and miso soup.
- Eat Plenty of Fiber-Rich Foods Fiber helps to slow down the absorption of sugar into the bloodstream, which can help to reduce cravings for alcohol. It also promotes feelings of fullness and can help to reduce overall calorie intake.
Some good sources of fiber include fruits, vegetables, whole grains, and legumes.
- Eating smaller, more frequent meals can help to stabilize blood sugar levels and reduce cravings for alcohol. This is because eating small meals throughout the day helps to prevent dips in blood sugar levels, which may trigger cravings for alcohol or other foods that are high in sugar and fat.
- Drink Plenty of Fluids Every cell in our bodies needs water to function properly, which includes cells in the brain that play a role in regulating mood and alcohol cravings. Dehydration from long-term alcohol use often results in poor kidney function, which can lead to a host of other health problems such as fatigue and headaches. On the other hand, drinking enough water regularly throughout the day helps to keep your kidneys functioning well and keeps you feeling energized throughout the day.
- Get a Good Night’s Sleep, Alcohol abuse is common among people experiencing sleep disturbances, and a lack of quality sleep can cause irritability, depression, and cravings for alcohol. Sleep neap, restless legs syndrome, insomnia and other sleep disorders are also commonly associated with chronic alcohol consumption. If you are experiencing problems with sleep as well as alcohol cravings, talk to your doctor about treatment options that may help improve the quality of your sleep and reduce the severity of your cravings.
- Exercise Regular, physical activity can have positive effects on the body by strengthening the heart muscle, promoting good circulation and increasing oxygen levels in the blood. Getting regular exercise will also help you feel more energized throughout the day so that you don ’t feel the need to reach for a drink after a long day at work. In fact, exercise can help you sleep better at night by releasing endorphins and other chemicals that promote feelings of well-being.
- Limit Your Intake of Sugary Foods and Drinks Sugar is an important source of energy for the body, but it is digested quickly, resulting in a sudden spike in blood sugar levels. Because alcohol is also broken down very quickly, consuming both simultaneously can cause your blood sugar to rise higher than normal, promoting cravings for more alcohol. To avoid this problem and keep your blood sugar levels stable throughout the day, avoid sugary foods and drinks as much as possible during times when you are also consuming alcohol.
- Take a Multivitamin, If you do drink alcohol, be sure to take a multivitamin. Studies have shown that when people consume alcohol — especially over an extended period of time — they often fail to meet their daily nutritional needs. Consuming too little of any particular vitamin or mineral can promote physical and psychological symptoms, so make sure you take a multivitamin that includes 100% of the Daily Value (DV) for all essential vitamins and minerals every morning
- Engage in Regular Exercise Regular exercise encourages healthy brain function by spurring neurogenesis (brain cell creation). The more neurons your brain contains, the better it can adapt to new experiences and process information quickly.