Drinking for social reasons, which most people do, is enjoyable, relaxing and a central part of our culture. However, when the lockdown was announced in March, people began “panic buying” food and alcohol to ‘accompany them’ during this lonely period of confinement. Physical distancing during the COVID-19 pandemic, trapped in the house with a fridge full of food and alcohol can spawn unintended outcomes, like binge eating and drinking. It may be tempting to ease your boredom or stress with your favourite comfort foods and alcohol, but emotional eating or drinking can hurt you physically and mentally, according to Celestin Mutuyimana, a clinical psychologist and psychotherapist. “To begin with, we all know that eating too much can cause overweight, but it can also cause lethargy and sleep disturbance, which in turn, may cause the mental health problems like nervousness due to sleeping problems, negative self- image, low self-esteem, depression and anxiety,” he says. If you find you’re becoming angry, aggressive or violent when you are drinking, he adds, it’s a sign that you need to cut down on your alcohol intake since you are only breeding family conflict. “Alcohol creates an impact, not only on your emotional wellbeing but also mentally. Initially, it may make you feel relaxed but, it can increase anxiety and disrupt sleep. Alcohol affects quality of sleep that in turn lowers your ability to cope with stress,” he says. Claude Nsabimana, a general doctor, on the other hand, says simple signs such as waking up with a hangover or fatigue, for example, and unable to do your work, tend to the kids or clean the house, you need to stop as these signs could get worse. “If you find you’re not keeping up with major responsibilities at home, work, or school, your drinking could be controlling you. When alcohol starts to interrupt your daily living and functioning, it’s a sign you’re probably drinking too much.” How much is enough is relative, he says, as people react differently to alcohol and food, depending on a number of factors, such as how active they are, their health conditions and the kind of alcohol or food they eat. Controlling food, alcohol intake Stick to healthy meals Planning meals and snacks at the start of each day, according to Nsabimana, can help avoid binge eating. Planning meals and snacks in advance is better than choosing something higher in calories as these foods make it easier to overeat. Separate tasks Kenneth Iyamuremye, says he avoids working and relaxing in the same place as it triggers appetite for food. “I use the dining room for eating, bedroom for sleeping and living room for working. Try to keep your work and relaxation spaces in your home separate from where you eat,” he says. He adds that for those trying to quit alcohol like him, the lockdown is the best time to avoid alcohol, since there is no peer pressure from friends. Avoiding stocking any alcohol will avoid any triggers. Stay connected It’s easy to over indulge in alcohol and food if you are idle and by yourself. Using technology to keep in touch with loved ones, such as hosting or being part of a Netflix watch party, FaceTime friends can keep you busy and avoid binge drinking or eating. Stock small portions It’s obvious stocking too much alcohol is more likely to tempt you into drinking excess. You could try adding alcohol free alternatives to your shopping list such as alcohol-free beer and low-percentage wine. Keep busy Exercise is one of the best things you can do to help remain physically and mentally healthy, try to get outside at least once a day, read a book or focus on work.
