For those who stay up late, a balanced dinner is essential, while drowning your sorrows in alcohol only makes them worse.

**Dinner for those who stay up late should be well-rounded.**

Those who stay up late are most susceptible to vision damage. Coupled with insufficient exposure to sunlight during the day, their need for vitamins A and D is often much higher than that of those who don't. In other words, those who stay up late are more likely to be deficient in nutrients including protein, vitamin B, vitamin C, and adequate calories. So, how can those who stay up late properly plan a scientifically nutritious dinner?

First and foremost, it's important to supplement the nutrients mentioned above in your diet. Vitamin A can improve the adaptability of those who stay up late to dim light and prevent eye strain by regulating the synthesis of photosensitive substances in the retina. The best sources are various animal livers, cod liver oil, milk, and eggs. Plant-based sources include carrots, amaranth, spinach, leeks, green peppers, sweet potatoes, and fruits such as oranges, apricots, persimmons, and red dates. B vitamins, including folic acid, niacin, vitamin B₆, and vitamin B₁₂, not only participate in metabolism, provide energy, and protect nerve tissue cells, but also help stabilize nerves, relieve anxiety and tension, improve memory, and prevent fatigue. They are abundant in animal livers, red meat, fish, whole grains, soy products, fruits and vegetables, milk, cheese, and dark green leafy vegetables. Vitamin C can reduce the secretion of hormones such as adrenaline; tomatoes and oranges are rich in it. In addition, getting plenty of sunshine is also beneficial for vitamin D synthesis.

Secondly, dinner on the day you stay up late is the main meal for those who stay up late, and should account for 30% to 40% of your total daily calorie intake. It should consist of high-protein, low-fat foods, and the meal can be eaten later, ideally one or two hours before you start working. In addition to a staple food containing a certain proportion of whole grains, dinner should include plenty of fruits, vegetables, beans, and protein-rich foods such as meat, eggs, and dairy products to replenish energy. Excessive fat intake is not recommended, as it can affect digestion. Sweets are also a big no-no; while high sugar provides high calories and initially creates a feeling of excitement, it depletes B vitamins, leading to fatigue after the initial excitement and increasing the risk of obesity. Therefore, avoiding excessive intake of pure sugar and high-fat foods will help maintain better mental alertness while staying up late. In terms of food preparation, strive for a balance of dry and liquid foods, ideally including a light soup, which is both appetizing and replenishes fluids and electrolytes.

Finally, those who stay up late should drink plenty of plain water, as their bodies are prone to dehydration. However, they should avoid coffee or strong tea, as these can cause insomnia and deplete the body's B vitamins. People lacking B vitamins are prone to fatigue, and frequent consumption of coffee or strong tea may create a vicious cycle.

Author: Xu Qing

**Drowning sorrows in alcohol only makes them worse.**

It's often said that drinking can relieve sorrow, and there's some truth to that. Alcohol is quickly absorbed by the stomach and intestines, enters the bloodstream, and enters the brain, producing an inhibitory effect similar to an anesthetic. Once this control from the higher centers weakens, the drinker's mental activity range shrinks significantly, and the activity of the lower centers dominates their behavior: they often act casually, become increasingly confident without any real basis, their fatigue disappears, they feel energetic, and with the release of the constraints of reason and moral responsibility, a strange sense of joy and satisfaction arises.

However, not all drunkards are elated. Because their acquired self-control weakens at this time, their usually suppressed and latent personal emotions may surface, leading them into a primal emotional state, exhibiting symptoms such as euphoria, rage, grief, and despair. At this point, they are easily angered or burst into tears over trivial matters, as the saying goes, "Trying to cut water with a knife only makes it flow more, and drowning sorrows in alcohol only makes them worse." Drinking may provide temporary emotional relief. However, if drinking becomes uncontrollable, it will inevitably lead to alcohol dependence and a descent into illness. Alcohol-dependent individuals become addicted to alcohol, their personalities gradually change, and they become irresponsible at work.

Once their self-esteem is completely lost, even honest and simple people will lie, steal, cheat, be selfish, and neglect their families; they will boast, be emotionally unstable, and easily get into arguments.

At the same time, their memory deteriorates significantly. To fill the gaps in their memory, they fabricate a set of "facts," speaking with great detail and conviction, giving the impression of "lying." In reality, they are not lying, but are convinced of what they are saying, a clear sign of impaired memory. Alcoholics may also experience various hallucinations, especially auditory and visual hallucinations, which can sometimes be quite terrifying.

Patients with chronic alcoholism experience decreased sexual function, but their libido increases after drinking, and their reckless behavior at this time arouses their wives' disgust. If the wife refuses her drunken husband's demands, it will trigger a jealous storm and lead to a violent scene. The next day, after the husband sobers up, he will repeatedly ask for forgiveness, but his suspicions remain and grow stronger with each passing day. Eventually, his jealousy will not disappear even when he is sober, leading to morbid jealousy delusions, and he may even stalk, monitor, threaten, and beat his wife.

In addition to mental symptoms, long-term alcoholism can also damage the heart, liver, and kidneys of poisoned individuals, and lead to physical illnesses such as vitamin deficiencies. Damage to the nervous system is also inevitable.

According to surveys, many people's alcoholism stems from family discord, unhappy marriages, career setbacks, and interpersonal conflicts; they seek solace in alcohol. Therefore, when trying to quit drinking, addressing these socio-psychological factors is crucial for effective results.

Author: Yang Huayu, Professor of Psychiatry, Capital Medical University