Injuries and alcohol: The expert explains: Does alcohol really inhibit wound healing?

Alcohol is bad for the body and mind - that's no secret. Professional athletes primarily avoid alcohol because of the poorer regeneration. 1) The neurotoxin inhibits protein synthesis, which delays muscle building and recovery after training. And 2. even if you can often fall asleep better with alcohol, the quality of sleep is worse. The deep sleep phase in particular is crucial for regeneration, as the muscles only relax completely in this short time window.

No alcohol = faster wound healing?

"If you avoid alcohol, you can expect better wound healing," says sports physician Stefanie Mollnhauer. The cell toxin inhibits healing, particularly in the initial inflammatory phase, for example after an injury or an operation. Important cells that are responsible for tissue repair and influence wound closure are disrupted by alcohol. "Alcohol is basically a cytotoxin, but you have to realise that the dose makes the poison," says expert Mollnhauer. However, Mollnhauer advises against alcohol immediately after a recent operation or injury. Alcohol also suppresses the immune system - this is a particular disadvantage in the case of injuries.

"Another effect: alcohol can favour a tendency to swell because it widens blood vessels, which in turn favours fluid leakage into the surrounding tissue," says Mollnhauer.

Under no circumstances should you take anti-inflammatory medication such as ibuprofen or diclofenac prophylactically. - Stefanie Mollnhauer (pro-formance.de)

What role does sugar play in wound healing?

"High sugar consumption also weakens wound healing," says ex-professional athlete Mollnhauer (athletics). High sugar consumption also increases the production of pro-inflammatory substances such as cytokines, which can hinder the healing process. "Just like alcohol, sugar weakens the immune function," says the expert. Here, too, the dose makes the poison, but also the type of sugar. Simple carbohydrates from sweets and highly processed products should generally be avoided as much as possible.

What are simple carbohydrates?

Simple carbohydrates are carbohydrates that consist of one or two sugar molecules and are quickly absorbed by the body. They provide quick energy, but often cause a rapid rise in blood sugar levels.

• Lemonades & energy drinks
• Chocolate & pralines
• Ice cream
• Biscuits & pastries
• White bread & toast
• Breakfast cereals (especially sugared varieties)
• Muesli bar
• Jam & fruit spreads
• Ketchup & other sweet sauces
• Ready-made soups & ready meals (often with added sugar)

That helps too! What the expert says

"Anti-inflammatory medication should only be taken if the pain is really severe and/or the inflammatory reaction is very strong. For moderate symptoms, cooling, rest and natural anti-inflammatories (e.g. turmeric, ginger) are usually sufficient. A protein-rich diet is essential for tissue repair. Good sources include meat, fish, pulses, quark and the like. Vitamin C is important as it supports collagen formation. Good sources are citrus fruits, peppers and berries. Zinc promotes cell repair. Good sources are nuts, seeds, wholemeal products and egg yolk. Omega-3 fatty acids have an anti-inflammatory effect and promote healing. Also good: fish (e.g. salmon), linseed oil, walnuts and special omega-3 oil." - Stefanie Mollnhauer, expert

Conclusion: What to do for rapid wound healing?

So what should you do if you want to recover from the injury as quickly as possible? "Avoid alcohol and limit your sugar intake," says Mollnhauer. The expert also advises against anti-inflammatory medication such as ibuprofen or diclofenac. According to Mollnhauer, these medications severely disrupt the initial inflammatory phase. "This is because dead tissue is removed and the basis for tissue repair is created," Mollnhauer continues. Instead, the expert recommends turmeric or ginger, a protein-rich diet and plenty of vitamin C. These include peppers, Brussels sprouts and broccoli, for example.

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