Vivian Marlowe
Alcohol is a staple in many social gatherings, and while it is not necessarily a healthy beverage, it can be consumed in a healthier way. The World Health Organization has asserted that there is no safe amount of alcohol consumption that does not affect health. Alcohol's detrimental effects span over 200 disease and injury conditions, including liver cirrhosis, heart disease, cancer, and mental health disorders. Therefore, it is essential to understand the spectrum from harmless to harmful levels of alcohol consumption to maintain a healthy lifestyle. This involves drinking in moderation, alternating alcoholic and non-alcoholic drinks, being aware of standard drink sizes, and consuming alcohol with food to slow its absorption into the bloodstream.
| Characteristics | Values |
|---|---|
| Frequency | Drink fewer days a week |
| Quantity | Opt for one drink instead of two |
| Choice of Drink | Opt for beverages with lower amounts of alcohol |
| Food | Eat before and while drinking |
| Alternating Drinks | Alternate alcoholic and alcohol-free drinks |
| Calories | Opt for drinks with lower calories |
| Carbohydrates | Opt for drinks with zero carbs |
| Sugar | Opt for drinks with less sugar |
| Standard Drinks | Understand what is considered a "standard drink" |
| Health Benefits | Understand the actual health risks |
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What You'll Learn
Eat before and while drinking
Eating before and while drinking alcohol can help slow the rate at which alcohol enters your bloodstream. This is important because alcohol can quickly spread throughout your body, especially when consumed without food. Having food in your stomach keeps your blood alcohol level low, preventing intoxication. Eating while drinking also means you are likely to drink more slowly, which helps to slow the rate at which alcohol gets into your bloodstream.
It is important to eat nutrient-rich foods before drinking alcohol, as alcohol and mixers do not provide your body with any nutrients. Eating nutrient-rich foods can help to mitigate the negative health effects of alcohol, which can include liver cirrhosis, heart disease, cancer, chronic respiratory disease, diabetes, and mental health disorders.
It is also important to be aware of the amount of alcohol you are consuming while eating. Alcohol is often high in calories and can hinder fat burning, as well as increase your appetite. Craft beers, for example, tend to have a higher ABV than traditional macro-brews, which means more alcohol and more calories. A 12-ounce beer with 9% ABV contains approximately 270 calories.
If you are drinking alcohol, it is important to eat beforehand and to continue eating while drinking. This will help to slow the rate at which alcohol enters your bloodstream and keep your blood alcohol level low. However, it is important to remember that eating while drinking does not combat alcohol's other health effects.
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Alternate alcoholic and non-alcoholic drinks
Alternating alcoholic drinks with non-alcoholic drinks is a great way to reduce your alcohol intake and stay hydrated. This approach can also help you drink more slowly and reduce your risk of a hangover.
If you're drinking alcohol, it's a good idea to start with a non-alcoholic drink. This sets the tone for moderation and ensures you don't drink too much, too quickly. Some good non-alcoholic drinks to start with include mocktails, sparkling water, infused water, or a non-alcoholic beer or cocktail.
When alternating drinks, opt for lighter options like wine spritzers (wine mixed with sparkling water and fresh fruit), vodka soda with lime, or light beer. These choices have fewer calories and can be just as satisfying. You can also try craft cocktails made with real fruit, herbs, and simple syrups, which are flavorful without artificial extras.
If you're looking for non-alcoholic alternatives, there are plenty of options available that taste like their alcoholic counterparts. Non-alcoholic beer, wine, and cocktails are widely available and can provide a similar experience without the alcohol content. You can also explore modern innovations like functional beverages infused with kava, nootropics, adaptogens, or CBD. These alternatives offer a buzz or relaxation without the alcohol, although it's important to carefully consume plant-based options due to a lack of knowledge about their long-term impacts.
Remember, when alternating drinks, it's essential to pay attention to how you feel. Listen to your body and make mindful choices to ensure a healthy and enjoyable experience.
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Avoid drinking on an empty stomach
Drinking alcohol on an empty stomach is not advisable. Food in your stomach slows down the rate at which alcohol enters your bloodstream. This helps to keep your blood alcohol level low, preventing intoxication. Eating while drinking also means you are likely to drink more slowly, which helps to slow the rate at which alcohol gets into your system.
Drinking on an empty stomach allows for more rapid alcohol absorption. This means that you will reach your target blood alcohol level with a lower total intake.
Alcohol is both water- and fat-soluble, allowing it to permeate nearly every cell and tissue in the body, including the highly secure blood-brain barrier that protects our central nervous system. As your organs work to metabolise alcohol, they produce acetaldehyde, a toxic substance that damages and kills cells indiscriminately.
Therefore, it is important to eat before and while drinking alcohol. Prioritise getting nutrients into your body, as alcohol and mixers are not providing your body with any.
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Opt for lower-calorie drinks
Alcohol is fairly high in calories and can hinder fat burning, increase appetite, and lead to weight gain. Therefore, opting for lower-calorie drinks is a healthier way to consume alcohol.
Craft beers, for example, often have a higher alcohol by volume (ABV) than traditional macro-beers, which means more alcohol and more calories. A 12-ounce beer with 9% ABV contains approximately 270 calories. To estimate the number of calories in a beer when the calorie count is not listed, multiply the ABV by 2.5, and then multiply that number by the number of ounces in the beer.
Drinks like hard liquor—such as tequila, vodka, rum, and gin—have zero grams of carbs and will not raise your blood sugar if consumed straight. However, if you have diabetes, you should count each drink as two fat exchanges.
You can also mix your liquor with water, as some people do with vodka, or with a low-calorie beverage, such as club soda and a squeeze of lime. These options are healthier than beer and sugary drinks, and they can be very refreshing without causing a hangover.
Another option is to choose a drink with flavour but barely any calories and no artificial sweeteners, such as White Claw. However, be aware that some people consider malt liquor to be an unhealthy choice.
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Drink in moderation
Drinking in moderation is a good way to consume alcohol in a healthier way. While there is no amount of alcohol that is considered healthy, it is possible to incorporate your favourite alcoholic beverage into a healthy lifestyle.
The Centers for Disease Control and Prevention (CDC) recommends no more than two drinks a day for men and one for women. However, two-thirds of adults say they drink more than that at least once a month. Drinking too much long-term can bring many health consequences, such as high blood pressure, heart disease, liver disease, and stomach problems. It can also affect the brain and spine, slowing down the cerebral cortex process, which can lead to poor judgment, and causing degenerative disc disease of the spine, resulting in back pain.
To drink in moderation, you can try drinking fewer days a week. If you drink every day, pick a few days when you don't. Even if you only drink two or three times a week, consider adding another non-drinking day. On the days you do drink, have a single beer, cocktail, or glass of wine, instead of two. Opt for beverages with lower amounts of alcohol, such as drinks with lower alcohol by volume (ABV). For example, drinks like White Claw have flavour with barely any calories and no artificial sweeteners. Tequila, vodka, rum, and gin have zero grams of carbs and won't raise your blood sugar if drunk straight.
It is also a good idea to eat before and while drinking, as this slows down how quickly alcohol gets into your bloodstream. Eating while drinking will also help you drink more slowly and stay hydrated, which may help reduce your risk of a hangover.
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Frequently asked questions
There is no safe amount of alcohol that does not affect health. Alcohol can damage the brain and spine and can cause a thiamine deficiency, which might lead to the brain disorder Wernicke-Korsakoff Syndrome. Alcohol also increases the risk of high blood pressure, heart disease, liver disease, and stomach problems.
Alcoholic drinks with lower sugar content are healthier, as they are less likely to raise your blood sugar. Drinks such as red wine, whiskey, tequila, and hard kombucha are healthier options than beer and sugary drinks.
Eating before and while drinking alcohol can slow the rate at which alcohol enters your bloodstream. Alternating alcoholic drinks with water or non-alcoholic drinks can also help reduce the negative effects of alcohol and lower the risk of a hangover.
If you drink every day, pick a day or two when you don't. Opt for beverages with lower amounts of alcohol, and stick to one drink instead of two.
