How to Handle Alcohol Cravings when You Quit Drinking
Magnolia Miller, Yahoo! Contributor Network
Nov 28, 2010 "Share your voice on Yahoo! websites. Start Here."
MORE:Alcohol CravingsChocolate Cravings
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Former President George W. Bush has been in the news recently, promoting his presidential memoirs, 'Decision Points', talking candidly about his days in the White House as president.
He has also talked candidly about the drinking problem he had as a young man and how he came to quit what he called, "his love affair with alcohol." Part of quitting, he said, was coping with the intense alcohol cravings that inevitably come when trying to quit or cut back on drinking alcohol. President Bush said he ate a lot of chocolate to help him cope. This likely worked well for him, since alcohol cravings have been linked to low blood sugar.
If you are trying to quit drinking alcohol, you also may be experiencing alcohol cravings. Like President Bush, keeping a bag of chocolate on hand might not be a bad idea. But, here are a few other suggestions that can also help you cope with the cravings as well.
Foods that Help with Alcohol Cravings
Because alcohol cravings are associated with drops in blood sugar, keeping a selection of foods on hand that boost and stabilize blood sugar is an excellent way of coping with alcohol cravings. While a candy bar or a bag of candy can be helpful in the short term, a better choice would be to eat foods that slowly raise your blood sugar and keep it stable for longer periods of time, such as complex carbohydrates. Excellent sources for complex carbohydrates are:
• Whole grain breads
• Whole grains such as: quinoa, barley, steel cut oats, millet, bulgur wheat and brown rice
• Nuts such as: flax seed, almonds, cashews and sunflower seeds
• Raw Vegetables
Change Your Habits and Mental Associations with Alcohol
A component of alcohol cravings that is often overlooked are the psychological and physiological associations that occur with habitual drinking.
If you enjoy drinking at a certain time of the day or with a certain activity such as watching television or reading, then when that time of day rolls around or the thought of watching your favorite show or reading crosses your mind, you will likely experience a craving for alcohol.
Alcohol cravings do not necessarily mean you are an alcoholic. But, they do at least indicate you have built a habit into your daily routine that your body is responding to. If you've made the 5:00 happy hour a part of your daily routine, then your body will respond at 5:00 for that daily dose of alcohol by craving it.
Change your routine or drink a relaxing tea or another beverage with your book or when you watch television. In doing so, you will retrain your body to respond to the new habit and the new beverage.
Exercise to Help with Alcohol Cravings
The journal of Alcoholism: Clinical and Experimental Research, recently released a study that looked at the correlation between exercise and alcohol consumption. Based on their findings, researchers concluded that exercise seems to reduce alcohol consumption by stimulating brain reward pathways (i.e. releasing dopamine) in a manner similar to alcohol.
Anytime we engage in what is perceived as a pleasurable activity, our brain releases the chemical dopamine, which promotes feelings of calm and well being. Exercise, drugs (which would include alcohol), food or sex all cause our brain to release dopamine.
Put quite simply then, when you experience alcohol cravings, you can quiet them by engaging in some form of exercise. The natural release of dopamine afterward replaces the release of dopamine you would experience if you drank alcohol.
HALT (Hungry, Angry, Lonely or Tired)
While you may not consider yourself an alcoholic or think that you have a serious drinking problem, the Alcoholics Anonymous acronym of H.A.L.T.( never let yourself become too hungry, angry, lonely or tired) can still be an excellent tool to use to help manage alcohol cravings.
• Hunger - realize that if you become too hungry, you will experience a drop in blood sugar and your body will begin to crave sugar. Instead of reaching for a drink, reach instead for foods or snacks that will raise your blood sugar.
• Anger or Emotions - when we are anxious or emotional, it's natural to want to calm and sooth our nerves. Understanding the connection between our emotional state and the habit of reaching for a drink can help you break the habit. Pay attention to your moods and emotions. If you notice you are beginning to feel stressed or anxious, take a relaxing walk or listen to some soothing music instead.
• Lonely - it's always a good idea to engage the help of family or friends when trying to change habits or routines. While you may feel you can white knuckle your way through the cravings just fine, remember there is power in numbers. Seek out the support of family and friends.
• Tired - anytime we are in a weakened state, resisting cravings or temptations becomes more difficult. Cut out unnecessary activities and workload if possible, to protect yourself from becoming overly tired. Schedule in more naps than usual if you need to. Your body will thank you for it.
Magnolia Miller, Yahoo! Contributor Network
Nov 28, 2010 "Share your voice on Yahoo! websites. Start Here."
MORE:Alcohol CravingsChocolate Cravings
FlagPost a comment
Former President George W. Bush has been in the news recently, promoting his presidential memoirs, 'Decision Points', talking candidly about his days in the White House as president.
He has also talked candidly about the drinking problem he had as a young man and how he came to quit what he called, "his love affair with alcohol." Part of quitting, he said, was coping with the intense alcohol cravings that inevitably come when trying to quit or cut back on drinking alcohol. President Bush said he ate a lot of chocolate to help him cope. This likely worked well for him, since alcohol cravings have been linked to low blood sugar.
If you are trying to quit drinking alcohol, you also may be experiencing alcohol cravings. Like President Bush, keeping a bag of chocolate on hand might not be a bad idea. But, here are a few other suggestions that can also help you cope with the cravings as well.
Foods that Help with Alcohol Cravings
Because alcohol cravings are associated with drops in blood sugar, keeping a selection of foods on hand that boost and stabilize blood sugar is an excellent way of coping with alcohol cravings. While a candy bar or a bag of candy can be helpful in the short term, a better choice would be to eat foods that slowly raise your blood sugar and keep it stable for longer periods of time, such as complex carbohydrates. Excellent sources for complex carbohydrates are:
• Whole grain breads
• Whole grains such as: quinoa, barley, steel cut oats, millet, bulgur wheat and brown rice
• Nuts such as: flax seed, almonds, cashews and sunflower seeds
• Raw Vegetables
Change Your Habits and Mental Associations with Alcohol
A component of alcohol cravings that is often overlooked are the psychological and physiological associations that occur with habitual drinking.
If you enjoy drinking at a certain time of the day or with a certain activity such as watching television or reading, then when that time of day rolls around or the thought of watching your favorite show or reading crosses your mind, you will likely experience a craving for alcohol.
Alcohol cravings do not necessarily mean you are an alcoholic. But, they do at least indicate you have built a habit into your daily routine that your body is responding to. If you've made the 5:00 happy hour a part of your daily routine, then your body will respond at 5:00 for that daily dose of alcohol by craving it.
Change your routine or drink a relaxing tea or another beverage with your book or when you watch television. In doing so, you will retrain your body to respond to the new habit and the new beverage.
Exercise to Help with Alcohol Cravings
The journal of Alcoholism: Clinical and Experimental Research, recently released a study that looked at the correlation between exercise and alcohol consumption. Based on their findings, researchers concluded that exercise seems to reduce alcohol consumption by stimulating brain reward pathways (i.e. releasing dopamine) in a manner similar to alcohol.
Anytime we engage in what is perceived as a pleasurable activity, our brain releases the chemical dopamine, which promotes feelings of calm and well being. Exercise, drugs (which would include alcohol), food or sex all cause our brain to release dopamine.
Put quite simply then, when you experience alcohol cravings, you can quiet them by engaging in some form of exercise. The natural release of dopamine afterward replaces the release of dopamine you would experience if you drank alcohol.
HALT (Hungry, Angry, Lonely or Tired)
While you may not consider yourself an alcoholic or think that you have a serious drinking problem, the Alcoholics Anonymous acronym of H.A.L.T.( never let yourself become too hungry, angry, lonely or tired) can still be an excellent tool to use to help manage alcohol cravings.
• Hunger - realize that if you become too hungry, you will experience a drop in blood sugar and your body will begin to crave sugar. Instead of reaching for a drink, reach instead for foods or snacks that will raise your blood sugar.
• Anger or Emotions - when we are anxious or emotional, it's natural to want to calm and sooth our nerves. Understanding the connection between our emotional state and the habit of reaching for a drink can help you break the habit. Pay attention to your moods and emotions. If you notice you are beginning to feel stressed or anxious, take a relaxing walk or listen to some soothing music instead.
• Lonely - it's always a good idea to engage the help of family or friends when trying to change habits or routines. While you may feel you can white knuckle your way through the cravings just fine, remember there is power in numbers. Seek out the support of family and friends.
• Tired - anytime we are in a weakened state, resisting cravings or temptations becomes more difficult. Cut out unnecessary activities and workload if possible, to protect yourself from becoming overly tired. Schedule in more naps than usual if you need to. Your body will thank you for it.