Make informed choices about alcohol this holiday season and celebrate responsibly

Some government guidelines recommend limiting your daily alcoholic beverage intake to 1 drink for women and 2 drinks for men—and recent studies have claimed even that could be too much. And while it is unlikely that doctors will succeed where Prohibition failed, it is important that we enter this holiday season with full awareness of alcohol's pitfalls—and the knowledge to avoid them.

Alcohol is a treat and should be enjoyed with intention.

So make merry with your family and friends this holiday season but with an awareness of the dangers of alcohol and the knowledge to avoid them by drinking responsibly.

Here are some tips from the health and nutrition experts at SMH RENEW to help you get started.

The Science of Alcohol

Whether it’s a beer at a football game, margaritas and dancing, or a glass of wine at dinner, all alcohol is derived from the same process. Fermented yeast, sugars, and starches produce ethanol which creates the signature taste and feel of alcoholic drinks.

In short: all alcohol is the same. There is no “healthy alcohol.”

From a nutrition perspective, 1 gram of alcohol adds 7 empty calories to your daily intake. What are “empty” calories? They’re calories that fail to provide any nutritional benefits.

Alcohol's Impact on Overall Health

It’s without question that drinking alcohol is associated with an array of negative impacts on our health. These risks are only worsened by abusing alcohol and drinking to excess. They include:

• Impaired sleep
• Decreased energy
• Weight gain or difficulty losing weight
• Early aging and wrinkles
• Dehydration
• Digestive disorders
• Increased risk of chronic diseases including cardiovascular disease, liver disease, and cancer (especially breast cancer)
• Diminished immunity

If alcohol continues to be abused, it can even result in fatal liver failure.

Tips for Mindful Drinking

1) Mind the sugar content and calorie count

When placing your drink order, some choices will be better suited to your health goals than others. Mixers like tonics, sodas, juices, and liqueurs can be loaded with sugar, and drinks with a higher alcohol content, like India Pale Ales and high-ABV spirits are going to be significantly higher in calories.

Try some of these healthy swaps:

• Instead of tonic (high sugar), ask for club soda
• Instead of sour mix (high sugar), ask for fresh lime juice
• Instead of India pale ales (high calorie), ask for regular or light beer
• Instead of Port/dessert wine (high sugar), ask for regular wine
• Instead of high-ABV liquor (high calorie). ask for standard- or low-ABV liquor

If alcohol continues to be abused, it can even result in fatal liver failure.

2) Avoid drinking on an empty stomach

The body absorbs alcohol faster on an empty stomach, so eat before or with your drink to slow absorption. Pairing a balanced meal with your cocktail will also make you less likely to snack and overindulge throughout the night.

3) Stay hydrated

Alcohol is a diuretic, which means that it’s easier to become dehydrated while drinking. This dehydration can contribute to the aging effects of alcohol and may even leave you feeling worse the next day. A good rule of thumb is to alternate alcoholic beverages with still or sparkling water.

4) Opt for a “mocktail”

Enjoy those carefully calibrated cocktail flavors without the alcohol and ask for a low-sugar mocktail. A go-to option available at most bars is a soda water with lime juice and fresh mint leaves. Ask for a splash of your favorite fruit juice for some extra flavor.

 

So while you can absolutely have an occasional drink at celebrations, holidays and hangouts and still meet your wellness goals, the science overwhelmingly shows that regular alcohol consumption is associated with poor health outcomes. Frequent drinking can also steer us away from goals around staying hydrated, mindful eating, or sleep hygiene.

For these reasons, SMH always encourages patients to consider alcohol a “treat” and practice enjoying it in moderation, if at all. And most importantly...

NEVER drink and drive.

 

 

Written by Sarasota Memorial copywriter Philip Lederer, MA, who crafts a variety of external communications for the healthcare system. SMH’s in-house wordsmith, Lederer earned his Master’s degree in Public Administration and Political Philosophy from Morehead State University, KY.