{"id":23301,"date":"2023-07-29T08:00:00","date_gmt":"2023-07-29T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=23301"},"modified":"2025-06-05T20:14:31","modified_gmt":"2025-06-05T17:14:31","slug":"alcohol-and-health","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/alcohol-and-health\/","title":{"rendered":"Alcohol and Health"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"23301\" class=\"elementor elementor-23301\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-63f119d4 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"63f119d4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-13c1682f\" data-id=\"13c1682f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e3d5475 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"6e3d5475\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Alcohol and Health<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74518fde elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"74518fde\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>July 29, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-667436d elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"667436d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tGin and tonic after work. A glass of wine with lunch or dinner. A couple of beers at the weekend. Is that a problem? Can drinking alcohol have a negative impact on your health and physical performance?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-585c1783\" data-id=\"585c1783\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d31e20b elementor-widget elementor-widget-spacer\" data-id=\"1d31e20b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31ca4697 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31ca4697\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4040de96\" data-id=\"4040de96\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53e89696 elementor-widget elementor-widget-text-editor\" data-id=\"53e89696\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-53e89696{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58756b6e elementor-widget elementor-widget-text-editor\" data-id=\"58756b6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-58756b6e{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a771676 elementor-widget elementor-widget-text-editor\" data-id=\"1a771676\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Would my health improve if I stopped drinking alcohol?<\/p><p>Do I have to stop drinking to change my body? Or &#8211; could alcohol actually be good for you?<\/p><pre>\u00a0<\/pre><h2>Maybe I should give up alcohol?<\/h2><p>Have you ever asked yourself this question?<\/p><p>Many of my clients have.<\/p><pre>\u00a0<\/pre><p>At the same time, like many of my clients, I have never felt that I should give up alcohol entirely because we consider our alcohol consumption to be &#8220;moderate&#8221;.<\/p><pre>\u00a0<\/pre><p>However, different drinks with more or less alcohol content appear pretty often in our lives &#8211; some like to have a beer to celebrate the end of the working day or to treat themselves to a glass of wine or a cocktail at the weekend &#8230;<\/p><p>And.<\/p><p>The drinks can start to add up &#8230;<\/p><pre>\u00a0<\/pre><p>If we think we are living a healthy lifestyle &#8211; it&#8217;s easy to justify drinking alcohol &#8211; we exercise, we try to eat healthy &#8230;<\/p><p>But still.<\/p><p>Are we okay?<\/p><p>Maybe we are justifying something we shouldn&#8217;t be justifying?<\/p><p>Are we telling ourselves that beer or red wine are healthy because they are full of antioxidants?<\/p><pre>\u00a0<\/pre><p>And, you know, the answer is not simple.<\/p><p>In this article, let&#8217;s try to understand the real risks of drinking alcohol.<\/p><pre>\u00a0<\/pre><p>You may have heard that moderate drinking is actually good for you.<\/p><p>Moderate drinking is associated with a lower risk of diabetes, gallstones and coronary heart disease.<\/p><p>And.<\/p><p>Indeed, it seems that light to moderate drinking is good for the heart and circulatory system, helping to reduce the risk of cardiac arrest and thrombotic stroke by 25-40%.<\/p><p>Several studies suggest that drinkers &#8211; even heavy drinkers &#8211; actually live longer than non-drinkers.<\/p><p>This topic is often in the headlines of magazines and various online media.<\/p><p>But.<\/p><p>What is not mentioned is that health experts recommend not to start drinking if you haven&#8217;t started yet.<\/p><p>Why? If moderate alcohol consumption is already so beneficial &#8211; and even studies confirm this &#8211; then why not add a glass or two of antioxidant-rich red wine to your menu?<\/p><pre>\u00a0<\/pre><p>The answer is simple &#8211; No one knows what amount of alcohol is or is not healthy for each of us.<\/p><p>Despite all the headlines and studies on alcohol consumption &#8211; <strong>Most of the studies on the possible health benefits of alcohol are large, long-term epidemiological studies<\/strong>.<\/p><p><span style=\"color: #ff0000;\"><strong>These types of studies never prove anything!<\/strong><\/span><\/p><pre>\u00a0<\/pre><p>Instead of proving that X causes Y, they simply point out that X seems to be related to Y.<\/p><pre>\u00a0<\/pre><p>Therefore, although many studies show that people who drink alcohol in moderation have fewer health problems like those mentioned above than non-users, this does not necessarily mean that these benefits are caused by alcohol consumption.<\/p><p>In particular, on the basis of these studies, we cannot say that alcohol reduces specific risks of cardiovascular disease.<\/p><p>For example, it is possible that alcohol consumption raises HDL (\u201cgood\u201d) <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">cholesterol<\/a>, but it is equally possible that moderate alcohol consumption reduces stress, and it is stress reduction, not alcohol, that is the cause of the increase in &#8216;good&#8217; cholesterol.<\/p><p>Or &#8211; alcohol in small doses does not affect our bodies at all.<\/p><p>But.<\/p><p>It&#8217;s more likely that other things are going on in the lives of people (who consume alcohol moderately) that keep them healthy and that are not related to drinking, such as:<\/p><ul><li>They have strong and resilient genes.<\/li><li>They are less stressed.<\/li><li>They have good social connections and support.<\/li><li>They have a healthy lifestyle.<\/li><li>Or simply and frankly &#8211; We just don&#8217;t know exactly.<\/li><\/ul><pre>\u00a0<\/pre><p>Any physiological effects of alcohol could vary from person to person &#8211; an amount of alcohol that may help your heart health may harm someone else&#8217;s, for example, if they have high blood pressure.<\/p><p>And.<\/p><p>Most studies show that these health benefits only occur with light to moderate drinking (even without some heavy binge drinking).<\/p><p>And here we come to the question:<\/p><pre>\u00a0<\/pre><h2>What is moderate drinking anyway?<\/h2><p>Definitions vary, but on the average, &#8220;moderate drinking&#8221; means:<\/p><ul><li>For women, up to seven drinks a week, but no more than three drinks per day.<\/li><li>For men, up to 14 drinks per week, but no more than four drinks per day.<\/li><\/ul><pre>\u00a0<\/pre><p>As a guide, one drink is:<\/p><ul><li>355 ml\/12 oz beer with an alcohol content of 4.2-5%.<\/li><li>236-297 ml\/8-10 oz flavoured malt beverages with an alcohol content of ~7%.<\/li><li>148 ml\/5 oz wine with an alcohol content of 12%.<\/li><li>89-118 ml\/3-4 oz fortified wine (port, sherry &#8230;) with an alcohol content of 17%.<\/li><li>59-89 ml\/2-3 oz liqueur or aperitif with an alcohol content of 24%.<\/li><li>44 ml\/1.5 oz cognac, brandy, gin, tequila, whisky, vodka &#8230; with an alcohol content of 40%.<\/li><\/ul><pre>\u00a0<\/pre><p>Excessive drinking is considered:<\/p><ul><li>For men, five or more drinks in two hours.<\/li><li>For women, four or more drinks in two hours.<\/li><\/ul><pre>\u00a0<\/pre><p>But.<\/p><p>When did you last put wine in the measuring cup or count the total number of drinks at the end of the week?<\/p><pre>\u00a0<\/pre><h2>Research shows that people generally underestimate their alcohol consumption<\/h2><p>In other words, the line between light, moderate and &#8220;heavy&#8221; drinking is easily crossed without even realising it.<\/p><p>For example, if a woman drinks:<\/p><ul><li>1 glass of wine with lunch on weekdays.<\/li><li>A couple of Martinis on a Friday night.<\/li><li>On Saturday, with friends, a glass of gin and tonic and two glasses of wine.<\/li><\/ul><pre>\u00a0<\/pre><p>It seems not like much, but that&#8217;s 10 drinks per week (moderate drinking &#8211; 7 drinks per week).<\/p><p>And.<\/p><p>This can become a problem because excessive drinking definitely comes with serious health risks.<\/p><table><tbody><tr><td width=\"137\"><p>\u00a0<\/p><\/td><td width=\"275\"><p style=\"text-align: center;\"><strong>Risks of moderate alcohol consumption<\/strong><\/p><\/td><td width=\"285\"><p style=\"text-align: center;\"><strong>Risks of excessive alcohol consumption<\/strong><\/p><\/td><\/tr><tr><td width=\"137\"><p>Heart<\/p><\/td><td width=\"275\"><p>\u00a0<\/p><\/td><td width=\"285\"><p>Arrhythmias.<\/p><p>High blood pressure.<\/p><p>Kidney disease.<\/p><p>Heart disease.<\/p><p>Stroke.<\/p><\/td><\/tr><tr><td width=\"137\"><p>Brain<\/p><\/td><td width=\"275\"><p><a href=\"https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-0-387-79948-3_1293\" target=\"_blank\" rel=\"noopener\">Disinhibition<\/a>.<\/p><p>Changes in cognitive abilities.<\/p><p>Poor coordination.<\/p><p>Sleep disturbance.<\/p><p>Alcoholism. <span style=\"color: #ff0000;\">*<\/span><\/p><\/td><td width=\"285\"><p>Chemical dependency.<\/p><p>Depression.<\/p><p>Alcoholism.<\/p><p>Neurological disorders.<\/p><p>Epilepsy.<\/p><p><a href=\"https:\/\/www.cdc.gov\/aging\/dementia\/index.html\" target=\"_blank\" rel=\"noopener\">Dementia<\/a>.<\/p><p>Brain damage.<\/p><\/td><\/tr><tr><td width=\"137\"><p>Immunity<\/p><\/td><td width=\"275\"><p>\u00a0<\/p><\/td><td width=\"285\"><p>Infectious diseases\/impaired immune response.<\/p><p>Cancer (mouth, throat, oesophagus, liver, breast).<\/p><p>Damaged intestinal barrier.<\/p><p>Increased risk of inflammation\/outbreaks of autoimmune disorders.<\/p><\/td><\/tr><tr><td width=\"137\"><p>Hormones<\/p><\/td><td width=\"275\"><p>Breast cancer.<\/p><\/td><td width=\"285\"><p>Hormone disruption.<\/p><p>Impaired sexual function.<\/p><p>Impaired reproductive function.<\/p><p>Diseases of the thyroid gland.<\/p><\/td><\/tr><tr><td width=\"137\"><p>Liver<\/p><\/td><td width=\"275\"><p>Exacerbation of existing diseases such as hepatitis.<\/p><\/td><td width=\"285\"><p><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/15831-fatty-liver-disease\" target=\"_blank\" rel=\"noopener\">Fatty liver.<\/a><\/p><p>Alcoholic hepatitis.<\/p><p>Fibrosis\/cirrhosis.<\/p><p><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21709-hepatocellular-carcinoma-hcc\" target=\"_blank\" rel=\"noopener\">Hepatocellular carcinoma.<\/a><\/p><p>Liver cancer.<\/p><\/td><\/tr><tr><td width=\"137\"><p>Metabolism<\/p><\/td><td width=\"275\"><p>Weight gain. <span style=\"color: #ff0000;\">**<\/span><\/p><p>Impairment of certain medicines.\u00a0\u00a0\u00a0\u00a0<\/p><\/td><td width=\"285\"><p>Decrease in bone density.<\/p><p>Bone fractures.<\/p><p>Osteoporosis.<\/p><p>Anaemia.<\/p><p><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/8103-pancreatitis\" target=\"_blank\" rel=\"noopener\">Pancreatitis<\/a>.<\/p><p>Changes in fat metabolism.<\/p><p>Muscle damage.<\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"color: #ff0000;\">*<\/span> Especially if there is a family history of alcoholism.<\/p><p><span style=\"color: #ff0000;\">**<\/span> If alcohol makes you want to eat more or choose energy-dense foods.<\/p><pre>\u00a0<\/pre><p>Especially in young men, even moderate drinking increases the risk of accidental injury or death caused by &#8220;Hey, y&#8217;all, hold my beer and watch out!&#8221; &#8211; the effect of youthful bravado combined with weaker impulse control and things like motor vehicles etc.<\/p><pre>\u00a0<\/pre><h2>Drinking alcohol is always associated with possible health effects<\/h2><p>After all, alcohol is a kind of poison that we can enjoy relatively safely because it is converted into less harmful substances in our bodies:<\/p><ul><li>Using the enzymes <a href=\"https:\/\/en.wikipedia.org\/wiki\/Alcohol_dehydrogenase\" target=\"_blank\" rel=\"noopener\">alcohol dehydrogenase (ADH)<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Aldehyde_dehydrogenase\" target=\"_blank\" rel=\"noopener\">aldehyde dehydrogenase (ALDH)<\/a>, we convert ethanol to acetaldehyde, and then to acetate. The body breaks acetate down into carbon dioxide and water.<\/li><li>A second system for processing alcohol, the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Microsomal_ethanol_oxidizing_system\" target=\"_blank\" rel=\"noopener\">microsomal ethanol oxidizing system (MEOS)<\/a>, involves <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8657965\/\" target=\"_blank\" rel=\"noopener\">cytochrome P450 (CYP)<\/a>, an enzyme group that chemically affects potentially toxic molecules (such as medications) so they can be safely excreted.<\/li><\/ul><pre>\u00a0<\/pre><p>For people who consume alcohol in small quantities, MEOS only recycles about 10% of ethanol. But the more and the stronger alcoholic drinks we consume, the stronger this system works.<\/p><p>And.<\/p><p>This means that MEOS may be less available to recycle other toxins. In other words, oxidative cell damage and other harms caused by high alcohol consumption increase.<\/p><pre>\u00a0<\/pre><p>The essence is as follows:<\/p><ol><li>To avoid alcohol poisoning, our bodies need to convert alcohol into compounds that are harmless or less harmful;<\/li><li>Our ability to process alcohol depends on many factors, such as:<ul><li>Our natural individual genetic resilience.<\/li><li>Our ethnic origin and genetic background (for example, many people of East Asian ancestry have a genetically linked deficiency of the enzyme aldehyde dehydrogenase, which affects their ability to process alcohol properly).<\/li><li>Our age.<\/li><li>Our body size.<\/li><li>Our gender.<\/li><li>Our individual combinations of conversion enzymes, etc.<\/li><\/ul><\/li><li>Dosage is important, however &#8211; any amount of alcohol must be processed by our bodies.<\/li><\/ol><pre>\u00a0<\/pre><h2>What the conclusions are?<\/h2><p>What amount of alcohol balances pleasure with our body&#8217;s ability to react and recover after processing the poison?<\/p><p>You know &#8211; this is different for everyone, so there is no definitive answer.<\/p><p>The above moderate drinking guidelines for men and women are the experts&#8217; best guess about the amount of alcohol that most people can consume with statistically minimal risk.<\/p><p>But.<\/p><p>This does not mean that moderate alcohol consumption does not pose risks.<\/p><pre>\u00a0<\/pre><h2>But what if I like to have a drink?<\/h2><p>Some people tend to separate physical well-being from emotional pleasure, others don&#8217;t. However, the truth is that quality of life, pleasure and social contact are important components of our health.<\/p><pre>\u00a0<\/pre><p>In continental Europe, wine is drunk at lunchtime (for the Scandinavians, it is l\u00e4tt\u00f6l, a light beer). In the UK and Japan, it&#8217;s common to have a pub or two after work. Northern Europeans love their brennivin, gl\u00f6gg or akvavit (not to mention vodka). South America and South Africa are famous for their red wines.<\/p><p>In other words, for a large part of the world&#8217;s population, alcohol &#8211; whether beer, wine or other spirits &#8211; is an almost inseparable part of life.<\/p><p>And if you consume it in moderation, your life is more likely to be filled with convivial evenings with friends, champagne toasts etc.<\/p><p>And there are undeniable benefits:<\/p><ul><li><u>Pleasure<\/u>. Assuming you don&#8217;t drink a kind of homemade moonshine or anything like it, alcoholic beverages are usually quite tasty.<\/li><li><u>Relaxation<\/u>. A little alcohol in the blood helps us to feel relaxed. And a glass of good wine, like a good meal, allows us to relax a little for a while.<\/li><li><u>Creativity<\/u>. There is evidence that when we are tipsy, we are sometimes more successful at solving problems because our out-of-the-box\/creative thinking is enhanced.<\/li><li><u>Social connection<\/u>. Drinking wine can promote social bonding through so-called &#8216;golden moments&#8217; when we all smile and laugh together at the same joke. This feeling of togetherness, belonging and joy can contribute to both our health and longevity.<\/li><\/ul><pre>\u00a0<\/pre><h2>If you drink, enjoy the drink!<\/h2><p>If moderate drinking adds value and pleasure to your life &#8211; drink.<\/p><p>But.<\/p><p>Don&#8217;t drink because:<\/p><ul><li>You are stressed.<\/li><li>Out of habit.<\/li><li>Others don&#8217;t want to drink alone.<\/li><li>It&#8217;s &#8220;healthy&#8221;.<\/li><\/ul><pre>\u00a0<\/pre><h2>Forget the potential health benefits of alcohol<\/h2><p>There are many other and definitely more effective ways to reduce the risk of cardiovascular diseases, such as a healthy lifestyle, a balanced diet, sports, and not smoking &#8230;<\/p><p>At the same time.<\/p><p>The desire to enjoy a perfect Old Fashioned, a rare sake or a good wine is probably the best reason for alcohol consumption.<\/p><p>But.<\/p><p>Like food, drinks should be enjoyed and preferably in small quantities \ud83d\ude0a.<\/p><pre>\u00a0<\/pre><h2>Drinking or not drinking is neither healthy nor unhealthy<\/h2><p>This is about trade-offs.<\/p><p>Alcohol is just one of many factors that affect our health and physical performance.<\/p><p>Whether to continue or reduce your drinking depends on what your goals are, how much you drink and what you drink.<\/p><p>And.<\/p><p>Only you know what you are or are not ready to change in your life and why.<\/p><pre>\u00a0<\/pre><p>Sometimes, you just have to make a choice &#8211; say &#8220;yes&#8221; or &#8220;no&#8221;:<\/p><ul><li>Saying &#8220;yes&#8221; to a nice 6-Pack Abs can mean saying &#8220;no&#8221; to a few drinks at the bar.<\/li><li>Saying yes to a Friday happy hour can mean saying no to a workout on Saturday morning.<\/li><li>Saying &#8220;yes&#8221; to marathon training can mean saying &#8220;no&#8221; to drinks at the weekend.<\/li><li>Saying &#8220;yes&#8221; to better sleep (and better concentration and better mood) can mean saying &#8220;no&#8221; to a daily glass of wine with lunch or dinner.<\/li><li>Saying &#8220;yes&#8221; to moderate alcohol consumption can mean finding a way to say &#8220;no&#8221; to stress triggers &#8211; people or situations that make you want to drink.<\/li><\/ul><pre>\u00a0<\/pre><p>Or what you are or are not ready to do to reduce your alcohol consumption:<\/p><ul><li>Even if you are not prepared to reduce your overall alcohol consumption &#8211; perhaps you can drink more slowly and mindfully?<\/li><li>Maybe you are trying to lose weight, so consider drinking a little less, for example &#8211; 2 beers instead of 3.<\/li><li>You may be prepared to avoid alcohol at most social events, but you may not be prepared to avoid a glass of wine at your partner&#8217;s birthday party.<\/li><li>&#8230;<\/li><\/ul><pre>\u00a0<\/pre><p><strong>Key takeaways<\/strong><\/p><p>Maybe in the future, there will be a &#8220;better&#8221; answer to the question of how much alcohol is healthy or unhealthy.<\/p><p>We do not know this for now.<\/p><p>At least, we don&#8217;t know for sure.<\/p><p>And.<\/p><p>That&#8217;s good \ud83d\ude0a.<\/p><pre>\u00a0<\/pre><p>The alcohol guidelines do not tell us what the effects of alcohol are for each of us. We are different!<\/p><p>So, forget the advices of the &#8220;experts&#8221; for a moment.<\/p><p>Instead, listen to yourself, to your body.<\/p><p>Listen to what it tells you. Watch yourself carefully, collect data and assess how alcohol works or doesn&#8217;t work for you.<\/p><p>Write your own &#8220;Owner&#8217;s Manual&#8221; &#8211; for yourself as a unique person, set priorities and try to follow them.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a639fd1 elementor-widget elementor-widget-toggle\" data-id=\"6a639fd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1781\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1781\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1781\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1781\"><p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks\/drinks-to-consume-in-moderation\/alcohol-full-story\/\" target=\"_blank\" rel=\"noopener\">Alcohol: Balancing Risks and Benefits<\/a><\/p><p><a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/alcohol-health\/\" target=\"_blank\" rel=\"noopener\">Alcohol and health: It\u2019s complicated<\/a><\/p><p><a href=\"https:\/\/www.niaaa.nih.gov\/alcohols-effects-health\/overview-alcohol-consumption\/what-standard-drink\" target=\"_blank\" rel=\"noopener\">What Is A Standard Drink?<\/a><\/p><p><a href=\"https:\/\/www.cdc.gov\/chronicdisease\/resources\/publications\/factsheets\/alcohol.htm\" target=\"_blank\" rel=\"noopener\">Excessive Alcohol Use<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19244173\/\" target=\"_blank\" rel=\"noopener\">Moderate alcohol intake and cancer incidence in women<\/a><\/p><p><a href=\"https:\/\/www.samhsa.gov\/data\/sites\/default\/files\/NSDUH-FRR1-2014\/NSDUH-FRR1-2014.pdf\" target=\"_blank\" rel=\"noopener\">Behavioral Health Trends in the United States: Results from the 2014 National Survey on Drug Use and Health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23072454\/\" target=\"_blank\" rel=\"noopener\">Moderate alcohol consumption and breast cancer in women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26286216\/\" target=\"_blank\" rel=\"noopener\">Light to moderate intake of alcohol, drinking patterns, and risk of cancer<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4273126\/\" target=\"_blank\" rel=\"noopener\">Pathogenesis of alcoholic liver disease: Role of oxidative metabolism<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3908714\/\" target=\"_blank\" rel=\"noopener\">Focus On: Ethnicity and the Social and Health Harms From Drinking<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3908706\/\" target=\"_blank\" rel=\"noopener\">Focus on: The Burden of Alcohol Use\u2014Trauma and Emergency Outcomes<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24307268\/\" target=\"_blank\" rel=\"noopener\">Alcohol drinking and second primary cancer risk in patients with upper aerodigestive tract cancers<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26251470\/\" target=\"_blank\" rel=\"noopener\">Acetaldehyde accelerates HCV-induced impairment of innate immunity by suppressing methylation reactions in liver cells<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22285424\/\" target=\"_blank\" rel=\"noopener\">Uncorking the muse: alcohol intoxication facilitates creative problem solving<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25670624\/\" target=\"_blank\" rel=\"noopener\">All cause mortality and the case for age specific alcohol consumption guidelines<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25034065\/\" target=\"_blank\" rel=\"noopener\">Alcohol consumption and risk of atrial fibrillation: a prospective study and dose-response meta-analysis<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23624129\/\" target=\"_blank\" rel=\"noopener\">Prevention of autoimmune hypothyroidism by modifying iodine intake and the use of tobacco and alcohol is manoeuvring between Scylla and Charybdis<\/a><\/p><p><a href=\"https:\/\/alcoholchange.org.uk\/alcohol-facts\/fact-sheets\/alcohol-related-brain-damage-arbd-signs-and-symptoms\" target=\"_blank\" rel=\"noopener\">Alcohol-related brain damage &#8211; signs and symptoms<\/a><\/p><p><a href=\"https:\/\/www.routledge.com\/Controlling-Your-Drinking-Tools-to-Make-Moderation-Work-for-You\/Miller-Munoz\/p\/book\/9781462507597\" target=\"_blank\" rel=\"noopener\">Controlling Your Drinking. Tools to Make Moderation Work for You<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24789985\/\" target=\"_blank\" rel=\"noopener\">Alcohol abuse: critical pathophysiological processes and contribution to disease burden<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21949190\/\" target=\"_blank\" rel=\"noopener\">Accuracy of self-reported drinking: observational verification of &#8216;last occasion&#8217; drink estimates of young adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24582196\/\" target=\"_blank\" rel=\"noopener\">Alcohol and cardiovascular health: the dose makes the poison\u2026or the remedy<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4384112\/\" target=\"_blank\" rel=\"noopener\">Hepatitis C, Innate Immunity and Alcohol: Friends or Foes?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3174337\/\" target=\"_blank\" rel=\"noopener\">Alcohol consumption and non-communicable diseases: epidemiology and policy implications<\/a><\/p><p><a href=\"https:\/\/www.taylorfrancis.com\/books\/edit\/10.4324\/9780203782484\/alcohol-pleasure-stanton-peele-marcus-grant\" target=\"_blank\" rel=\"noopener\">Alcohol and pleasure: A health perspective<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338356\/\" target=\"_blank\" rel=\"noopener\">Alcohol Consumption and Obesity: An Update<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23642930\/\" target=\"_blank\" rel=\"noopener\">Moderate alcohol use and health: a consensus document<\/a><\/p><p><a href=\"https:\/\/www.who.int\/europe\/news-room\/questions-and-answers\/item\/q-a-how-can-i-drink-alcohol-safely\" target=\"_blank\" rel=\"noopener\">How can I drink alcohol safely?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20331573\/\" target=\"_blank\" rel=\"noopener\">The relation between different dimensions of alcohol consumption and burden of disease: an overview<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15301399\/\" target=\"_blank\" rel=\"noopener\">Alcohol-related morbidity and mortality<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23347747\/\" target=\"_blank\" rel=\"noopener\">Alcohol-related dementia: an update of the evidence<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22864603\/\" target=\"_blank\" rel=\"noopener\">Alcohol intake revisited: risks and benefits<\/a><\/p><p><a href=\"https:\/\/www.wsj.com\/articles\/how-flavor-drives-nutrition-1428596326\" target=\"_blank\" rel=\"noopener\">How Flavor Drives Nutrition<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3908707\/\" target=\"_blank\" rel=\"noopener\">Chronic Diseases and Conditions Related to Alcohol Use<\/a><\/p><p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/10408360590913542\" target=\"_blank\" rel=\"noopener\">IS ALCOHOL CONSUMPTION A RISK FACTOR FOR WEIGHT GAIN AND OBESITY?<\/a><\/p><p><a href=\"https:\/\/europepmc.org\/article\/med\/25427909\" target=\"_blank\" rel=\"noopener\">Alcohol and HCV: implications for liver cancer.<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3150158\/\" target=\"_blank\" rel=\"noopener\">Social Relationships and Health: A Flashpoint for Health Policy<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18031329\/\" target=\"_blank\" rel=\"noopener\">Effects of light to moderate alcohol consumption on thyroid volume and thyroid function<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3860423\/\" target=\"_blank\" rel=\"noopener\">Alcohol, DNA Methylation, and Cancer<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20212182\/\" target=\"_blank\" rel=\"noopener\">Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4693246\/\" target=\"_blank\" rel=\"noopener\">Endoplasmic Reticulum Stress and Ethanol Neurotoxicity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20096714\/\" target=\"_blank\" rel=\"noopener\">Alcohol, appetite and energy balance: is alcohol intake a risk factor for obesity?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24820756\/\" target=\"_blank\" rel=\"noopener\">Alcohol intake and risk of stroke: a dose-response meta-analysis of prospective studies<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-bf2f587 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bf2f587\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-9349673\" data-id=\"9349673\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-17bd867 elementor-widget elementor-widget-image\" data-id=\"17bd867\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-f8a899e\" data-id=\"f8a899e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb5c2c3 elementor-widget elementor-widget-text-editor\" data-id=\"bb5c2c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5330062 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"5330062\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-419ff24b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"419ff24b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3c0d5ff0\" data-id=\"3c0d5ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1f1d703f elementor-widget elementor-widget-facebook-button\" data-id=\"1f1d703f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=23301\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3d43239f\" data-id=\"3d43239f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c70eab2 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"4c70eab2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-4c70eab2\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-4c70eab2\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-12a7830 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"12a7830\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1f927e0\" data-id=\"1f927e0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c30b419 elementor-widget elementor-widget-heading\" data-id=\"c30b419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-888042a elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"888042a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d359f33\" data-id=\"d359f33\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-295774e elementor-widget elementor-widget-heading\" data-id=\"295774e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49ebdf6 elementor-widget elementor-widget-facebook-page\" data-id=\"49ebdf6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-191a0e84 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"191a0e84\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51f2cdd2\" data-id=\"51f2cdd2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-11525afe elementor-widget elementor-widget-post-navigation\" data-id=\"11525afe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">How to keep your skin healthy and beautiful?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-start-exercising-if-you-dont-like-to-exercise\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">How to start exercising - if you don't like to exercise?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-474515fa elementor-widget elementor-widget-heading\" data-id=\"474515fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f360beb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f360beb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-401d3fa2\" data-id=\"401d3fa2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c467832 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"5c467832\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19802 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-dietas category-svara-samazinasana category-veseligs-uzturs tag-fresh-start tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/fresh-start-effect\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fresh-Start-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19803\" alt=\"Fresh Start\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fresh-Start-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fresh-Start-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fresh-Start.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/fresh-start-effect\/\">\n\t\t\t\t\"Fresh Start\" effect\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Can New Year's resolutions bring real change or how to achieve your goals at any time?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/fresh-start-effect\/\" aria-label=\"Read more about \u201cFresh Start\u201d efekts\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-12578 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dikana-dieta tag-dukan-diet tag-dukana-dieta\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/ducan-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Dikana-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-12579\" alt=\"Dukan diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Dikana-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Dikana-dieta.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/ducan-diet\/\">\n\t\t\t\tDukan diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why is the Dican diet considered the most dangerous and is increased protein the basis for effective weight loss?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/ducan-diet\/\" aria-label=\"Read more about Dik\u0101na di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-26341 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-elposanas-tehnikas\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/breathing-techniques-for-better-health-stress-relief-and-well-being\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Elposanas-tehnikas-1-256x300.jpg\" class=\"attachment-medium size-medium wp-image-26342\" alt=\"Breathing techniques for better health stress relief and well-being\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Elposanas-tehnikas-1-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Elposanas-tehnikas-1-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Elposanas-tehnikas-1.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/breathing-techniques-for-better-health-stress-relief-and-well-being\/\">\n\t\t\t\tBreathing techniques for better health, stress relief and well-being\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to breathe properly? How does breathing affect our health? What breathing exercises are worth practising, and how do they help us?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/breathing-techniques-for-better-health-stress-relief-and-well-being\/\" aria-label=\"Read more about Elpo\u0161anas tehnikas lab\u0101kai vesel\u012bbai, stresa mazin\u0101\u0161ana un labsaj\u016btai\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-11287 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dazadi category-partikas-produkti tag-holesterins tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Labais-vai-sliktais-holesterins-256x300.jpg\" class=\"attachment-medium size-medium wp-image-11288\" alt=\"Good or bad cholesterol\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Labais-vai-sliktais-holesterins-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Labais-vai-sliktais-holesterins.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\">\n\t\t\t\tGood or bad cholesterol?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Cholesterol is widely believed to be bad. But is cholesterol really bad? And to what extent does total blood cholesterol depend on the food we eat?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" aria-label=\"Read more about Labais vai sliktais holester\u012bns?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Gin and tonic after work. A glass of wine with lunch or dinner. A couple of beers at the weekend. Is that a problem? Can drinking alcohol have a negative impact on your health and physical performance?<\/p>","protected":false},"author":25,"featured_media":23302,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,102],"tags":[228,111],"class_list":["post-23301","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-pareizs-uzturs","tag-alkohols-un-veseliba","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23301","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=23301"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23301\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/23302"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=23301"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=23301"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=23301"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}