Alcohol Detox 101 – What to Expect, Timeline, and Natural Detox Methods 0 1804

Detoxing from alcohol can potentially be one of the hardest things somebody will ever go through. Symptoms of withdrawal can begin as early as two hours after the last drink and can last for weeks. The symptoms can range from anxiety, nausea, and tremors. The symptoms of withdrawal can worsen quite quickly, especially in heavy drinkers.

It’s highly recommended to detox from alcohol under proper medical supervision. However, there are also some natural methods you can use to aid with the process and help your body recover more quickly.

Four Reasons Why You Should Minimize Your Alcohol Intake

1. Alcohol consumption is damaging to your brain.

Alcohol can disrupt your brain whether you’ve only had one or two drinks or if you’ve been a heavy drinker for many years. Blurred vision, slurred speech, difficulty walking, slower reaction times, and impaired memory function are just a few symptoms caused by the damage that alcohol does to your brain.

2. Alcohol consumption takes a toll on your liver.

Long-term, chronic alcohol abuse takes a tremendous toll on your liver. It can contribute to three main types of liver conditions: fatty liver, hepatitis, and scarring of the liver – known as cirrhosis. (1)

3. Alcohol consumption has a negative effect on your pancreas.

Alcoholics and heavy drinkers can cause progressive and irreversible damage to their pancreas (2). Excessive alcohol consumption causes your pancreas to produce a toxic substance that can lead to pancreatitis.

4. Alcohol consumption can increase your risk of cancer.

Many people are surprised to learn that drinking alcohol can actually increase your risk of developing certain kinds of cancers (3). Research has shown patterns that link alcohol abuse to the following types of cancer: head and neck cancer, esophageal cancer, liver cancer, breast cancer, and colorectal cancer.

Natural Detox Methods

For people with only a low to moderate dependency to alcohol, a detox regimen may be enough to reverse the negative effects of alcohol consumption. While it can be an unpleasant process, it’s entirely possible to quit alcohol either cold turkey or by tapering off on your own at home. Here are some tips:

Step 1: Eliminate any and all alcoholic beverages within your immediate environment.

You should obviously remove any and all alcohol in your home and workplace. If you’re not around it, it becomes a little easier to say no and can help you take your mind off of it. Stay busy and find other outlets to unwind and relax after a hard day’s work. Minimizing your exposure to alcohol is one of the most basic, yet most difficult aspects of quitting alcohol because for many people, there is a social aspect to it.

Step 2: Stay hydrated with detox beverages and supplements such as juices and smoothies made from whole foods.

Focus on making sure that you stay properly hydrated throughout your detox. By making something like lemon detox water you can stay hydrated while also providing some added assistance to your kidneys while they begin flushing the alcohol toxins out of your system. Liver support supplements such as milk thistle and cranberry juice may also help, especially during the most rigorous stages of the alcohol detox.

Alcohol Detox Timeline

The timeline of an alcohol detox can vary wildly. It depends on a number of factors, such as how long you’ve been drinking alcohol and how much. This should give you a good idea of what to expect:

Alcohol withdrawal and detox are generally broken down into three main stages. The symptoms of each stage vary, but most often begin within the first eight hours of refusing your next powerful urge to drink. Think of this urge as a ‘need’ rather than a ‘want’. This is commonly referred to as stage one, and usually causes anxiety, insomnia, nausea, and abdominal pain. Stage two usually begins at the 24-72 hour mark and is marked by high blood pressure, an increase in body temperature, unusual heart rate, and in severe cases, confusion. At the 72+ hour mark or stage 3, the risk is highest for anyone who suffers from severe chronic alcoholism, as in stage three hallucinations, fever, seizures, agitation, and other withdrawal symptoms begin to appear.

Near the end of the first five to seven days, most negative symptoms begin to taper off and decrease in intensity. The goal during this first week is to monitor and keep the worst symptoms under control. As long as your blood pressure and withdrawal symptoms remain at safe levels, you can continue to detox on your own without too much issue.

As you enter your second week being free of alcohol, you should notice an increase in your energy levels and focus. It’s not uncommon for many people to already feel like a completely different person at this point. Your cognitive function will usually begin to improve at this stage as well, with memories all of a sudden coming back to you more frequently.

During the third and fourth weeks of a detox, some people experience a slight dip in energy levels. This is normal and to be expected. It usually only lasts for two to three days and then you’ll be back to feeling like a million bucks. At this point, it’s safe to say that physically, your body has made it through the worst of the physical aspects of the alcohol detox.

There may still be lingering psychological effects, however. Many people report feeling like life becomes somewhat bland and boring when abstaining from alcohol. It may be harder to keep in touch with certain friends. Indeed, many people end up finding whole new social circles altogether.

By the end of the first month of going alcohol-free, many people have a newfound confidence in themselves along with the belief that this is a lifestyle change they can permanently stick with. Even for people who don’t intend on giving up alcohol use for the rest of their lives, detoxing for a month provides incredible physical and mental benefits.

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Patricia is a bodybuilding competitor and certified personal trainer. Over the years, Patricia has helped clients achieve remarkable transformations through one-on-one personal training and online coaching. These include weight loss, fat loss, muscle gain, and overall health and fitness. Her long-term goals include promoting a sustainably fit lifestyle through a flexible diet and sound training practices.

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5 Ways To Get A Good Physique 0 8917

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It’s no secret that looking good is hard work. Some are born with natural good looks and gorgeous body’s while others have to dedicate tons of time and energy to looking as good as they want to be. Getting a good physique isn’t always an open and shut case; even those with natural genes have to put in work from time to time. Getting a good physique isn’t something that happens overnight, it has to be deliberate, and there is a need to adopt a particular lifestyle. Certain changes and adjustments should guide your daily activities.

There are numerous ways to get a good physique; the easiest way is to join a gym and begin a weight lifting training program. In a month or so, you are bound to see changes that should please you. However, sometimes the results of all that hard work are covered up by excess fat, so hitting the gym a few times a week won’t cut it. It’s a vital part, however, not the most important by far. To have a proper aesthetic and balanced physique, one needs to pay attention to all parts of maintaining a healthy lifestyle, not just lifting weights.

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Nutrition

It’s the backbone of the entire enterprise, as important as it is to lift weights to get the glamorous shape you’ve been dying for, you have to eat properly for all that to happen. When dealing with a delicate subject like nutrition, it’s important to establish some ground rules. Different people eat differently; they tend to structure their eating pattern based on their body type. For example, someone looking to cut down a few kilos needs to eat below his required daily caloric intake. This means no side snacks that aren’t fruits – and definitely no candy bars. And most importantly, they need to watch their fatty food intake. While a person on the skinny-side needs to focus on eating more proteins like lean meats and legumes to bulk up in order to grow muscles.

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So it’s a really tricky subject, but regardless of your dietary goals there are certain general rules that must be followed. These rules are:

  1. Stick to whole foods; no snacks or processed foods
  2. Stick to water; no carbonated drinks or sugar-filled juices
  3. Lay off the alcohol; to get an athletic physique you need to lay off counterproductive items like beer. It allows fat to store in  the wrong places. Reducing your alcohol intake should have a significant effect on your overall physical appearance.

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When you’re looking to build an athletically-pleasing body, it’s important to consult with a nutritionist to put you on the right path. We can provide general advice, but a nutritionist can properly instruct your eating pattern, discuss your body goals, and construct a meal plan that is tailor-made to maximize the effects of your lifestyle choices.

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Hitting the gym

Most people assume that hitting the gym entails building up muscle mass through weight lifting exercises and some light cardiovascular exercises.

Some people aren’t up for the whole looking “buff” thing. So there are body weight exercises, if executed with perfect form and consistently, can lead to   minor muscle gains and body definition. Body weight exercises are less effective than weight lifting and, fortunately, that’s not a bad thing. Certain body weight exercises provide muscle tones, carve them out, and get you looking good without necessarily causing massive increases in muscle size. A little cardio and body weight exercises should get you that dream body in no time.

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Sleep more

The average human being needs about 6 hours of sleep daily, but what does that have to do with building a great physique? Insufficient sleep can lead to a decrease in the secretion of growth hormones – which means that your muscles won’t be as big or strong as they should be. A great night’s rest enhances the secretion of the growth hormone, which is something you want when you’re trying to get a toned physique.  A good night’s rest will not only give your body the time it needs to heal, it also will have you feeling fresh every morning – ready to face the day. Less sleep has been known to cause cravings, and a substantial decrease in overall weight loss, which is counterproductive to the whole weight loss program if that’s what you’re aiming for.

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Hydrate

Drinking plenty of water is half the job. For all the gut-wrenching exercises you’ll experience on your fitness journey, your body needs to hydrate regularly. Water controls and regulates the body’s temperature, it aids proper digestion, lubricates the joints, and transports nutrients all over the body. It is arguably the most important substance in the body.

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And that’s why it’s important to drink plenty of it and avoid dehydration. When exercising, the body cannot perform at its full capacity unless it has been stocked up with plenty of water. Hydrating during workout sessions is important. Drinking plenty of water before and after workout sessions can regulate the body’s temperature and give you a strength boost. Sports drinks should be chosen carefully, some of them could end up doing more harm than good. They are usually loaded with calories and sugar.

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Working out with a friend

As clichéd as this might sound, it’s one of the most effective ways to get fit. Getting fit is all about consistency, not giving up, repeating exercises, and changing your lifestyle to accommodate your new goals. All these things may take its toll on the mind and body, without proper guidance it would be almost impossible not to give up. That’s why it’s important to find a friend that will help push you over, through, and around obstacles. Anyone could help you really; it could be a mentor, a friend, or your very own personal trainer. All you need is someone who will keep you going through the good and hard times.

Bodyweight Exercises You Can Do At Home 0 57450

Working Out At Home

It can be especially difficult to drive to the gym and spend hours there if you simply don’t have the time. Some people have crazy schedules and can’t afford to spend all their spare time at the gym. The drive there is just too time-consuming. Since most people don’t have an indoor gym or expensive equipment at home, they tend to assume it’s impossible to get an intense workout without fancy equipment. So not true!

Before there were fancy equipment that do some of the work for you, there were great exercises that capitalize on your bodyweight, get you sweating, and give you that great burn you’re looking for. Here are some of the most effective bodyweight exercises that will target all of your essential muscle groups. These are just a few of them. There are an extensive and surprising amount of bodyweight exercises that burn your muscles; these ones just cover the essentials.

Push Ups
Pushups

Pushups

Pushups are the bread and butter of bodyweight exercises. Most people are familiar with this exercise and tend to think it’s clichéd and ineffective, but we beg to differ. Basic pushups target the pectorals and triceps mostly, it also hits the anterior deltoids, the serratus anterior, and the abdominal muscles. Suffice to say, it hits a lot of muscle groups at the same time. There are a lot of ways to isolate specific muscles like the pectorals through pushup variations like diamond pushups, or core and shoulders with Spiderman pushups or pike. The basic pushup entails a simple range of movements. Start off by finding a mat and continue by placing both hands beneath your shoulders and then stretching your legs until you are resting on the balls of your feet. Close your legs until they are firmly tight. When you are done you should be in a plank position.

Lower your body until you achieve a 90° angle or lower and then try to get back into starting position and repeat that range of motion again.

The benefits of a proper pushups are endless. They target all major muscle groups of the upper torso and carve them out. It is the singular most encompassing upper body exercise. If you’re a newbie to pushups, you should start with box pushups and knee pushups and work your way up to a full pushup.

Box Pushups
Box Pushups

Box pushups

Get on the mat and assume a crawling position, then lower your body until your chest is almost touching the ground, and get back into starting position.

Knee Pushups
Knee Pushups

Knee pushups

Knee pushups are just like a tweaked box pushup. You start at a crawling position, then you lift your feet off the floor so that only your knees and your palms are the only part of your body touching the floor. Then you lower your body and simultaneously stretch forward and return back to starting position.

To get a worthwhile workout focusing on pushups you should complete 20 reps and sets of each exercise.

Situps
Sit-ups

Sit-ups

Sit-ups are also very effective and clichéd; like most clichéd exercises they have variations that stem from their original range of motion. Exercises like crunches and reverse crunches, were formed from observing the sit-up. The sit-up targets the abdominal muscles and works them hard (if repeated enough times). To pull off a sit-up, you need a mat and a partner (ideally). Sit-ups are somewhat problematic in that it’s hard to keep your feet down while performing the exercise. It’s also possible to perform a sit-up without help. First you lie on the mat face up and then try to bend your knees until they reach a 90° angle. Make sure your feet are touching the mat, they should not leave the mat at any point during the exercise. With both your arms tucked behind your neck, try to reach your knees with both elbows and return back to starting position. If this action proves difficult you should get a partner and try again. Also, when performing the exercise, try not to use your hands to pull your body upwards, it compromises the entire exercise. Keep your chin up! 30 reps of sets should be enough for a thorough workout.

Jump Rope
Jump Rope

Jump rope

Jump ropes make you remember simpler times… That simple range of motion can take you back decades, you remember the other kids you played with, you remember hopscotch, but what you don’t remember is how tired you got after playing jump rope for a long time. Jump rope, as simple as it seems, is very effective. It’s so effective it’s almost better than jogging, well, almost. Jump rope has been said to burn an equal amount of calories as jogging, if done at a fast pace. The beautiful thing about jump rope is that you can do it in the confines of your own home, and it can be every day without having to leave the house. With 20 minutes of jump rope every day you get good cardio without prior planning or stress. Take a trip down memory lane today!

Pull-ups
Pull-ups

Pull-ups

Pull-ups are one of the few bodyweight exercises that can give you massive gains when it comes to back width. It attacks the lateral muscles which are responsible for most of the width of the back and give guys that coveted V-shape. Pull-ups alone, if done properly and consistently, can give you a properly toned back and aid substantial growth. If you’re looking for a toned physique, this exercise is right up your alley. It’s important to note that this exercise doesn’t necessarily get your back looking all muscly, you need to do it for a long time to get that look going. For this exercise, you need a pull-up bar or just any bar that is above your head (and can hold your bodyweight). Stretch both arms upwards and grab the bar, widen your grip, your arms should be around shoulder length apart, and pull up your body from the ground. You should try to cross your legs to make the exercise easier. When your chin is above the bar and you have completed the full motion, squeeze your back and hold it for a second or so before returning to the starting position. It’s important to note that while doing this exercise, your feet should not touch the floor.

Pull-ups are particularly tricky so you should do each set until you fail and complete about to sets.

YouTube videos

Modern technology has allowed us access to an almost infinite source of knowledge. YouTube is considered one of the greatest assets of the 21st century. It’s a livelihood to some, entertainment to others, and a wealth of knowledge to those who seek it. There are various channels stocked with videos that feature exercises that target your desired muscle groups. There are numerous bodyweight exercises that are far more complex and rewarding than the ones we’ve listed above, and they come with clear, visual instructions that will help you perform them. It’s never a bad idea to visit YouTube. There are exercises that will address your specific needs and help you get an intense workout from the comfort of your own home.

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