Dry July anyone?

Not to be a buzzkill, but alcohol consumption can have some real impacts on your health goals and body. 

That doesn’t mean stop unless you want to, but knowing the facts is an important part of choosing to consume alcohol. Here are some key facts:

1. Alcohol elicits weak satiety (fullness) signals relative to solid food. That means you’re consuming more calories but not feeling full.
2. Studies show that people who drink tend to consume more calories overall.
3. A recent study showed that when it comes to sleep, alcohol is a major disruptor. It can cut down on your total sleep time and mess with your REM cycle.
4. A population-based study showed that globally, about 4.1% of new cancer cases are linked to alcohol. That’s pretty significant.
5. Studies suggest that drinking may raise systolic blood pressure for both men and women.
6. Studies show that for men, chronic drinking can harm fertility, impacting semen quality and leading to emotional and financial stress.

What’s “Moderate” Drinking?

For most people, moderate drinking means:

• Men: Up to 2 drinks a day.
• Women: Up to 1 drink a day.

Keep in mind, one drink typically means:

• c. 354ml of beer (depends on your beer strength of course)
• c. 141ml of wine
• c. 142ml of spirits

Use Dry July to take a break

Having days off is the best choice for your health. This gives your liver a break from it’s work on removing alcohol from your blood stream and having to prioritise this job over other important metabolic work in your body – the list is long so a break is great for health. Did you know it can take up to 10 days for alcohol to be completely clear from your body. That’s why a challenge like Dry July is a great way to see how things feel for an extended period without alcohol. Often clients report better sleep, more dat time energy and an increased willingness to keep going without it.

The Not-So-Good Stuff

1. Health Risks: Drinking too much can lead to a bunch of health problems. Chronic heavy drinking can cause liver diseases like fatty liver, hepatitis, and cirrhosis. It’s also linked to an increased risk of several cancers, including mouth, throat, liver, colon, and breast cancer. The World Health Organization (WHO) identifies alcohol as a Group 1 carcinogen, meaning there’s sufficient evidence of its cancer-causing potential .
2. Addiction: Alcohol can be addictive. It’s easy to develop a dependency, which can mess up your life and health in a big way. Alcohol use disorder (AUD) affects millions of people worldwide, leading to severe social, occupational, and health consequences.
3. Weight Gain: Alcohol is pretty calorie-dense. Those beers and cocktails can add up, contributing to weight gain and related health issues like obesity and metabolic syndrome. A standard beer has around 150 calories, and a glass of wine has about 125 calories. Over time, these extra calories can lead to significant weight gain .
4. Mental Health: While a drink might help you relax, too much can actually increase anxiety and depression over time. Plus, it can interfere with sleep, making you feel even worse. A study in the Journal of Studies on Alcohol and Drugs found that heavy drinking is associated with a higher risk of developing mental health issues, including depression and anxiety disorders .

Tips for Healthier Drinking

1. Pace Yourself: Sipping slowly helps you keep track of how much you’re drinking.
2. Eat Up: Drinking on a full stomach slows down alcohol absorption.
3. Hydrate: Drinking water in between alcoholic drinks can help keep you hydrated and reduce the total amount of alcohol you consume. If you know you’re going to a party/event I recommend alternating water between drinks. Use the same vessel people will hardly notice your cunning plan, OR decide to drive that night and abstain altogether.
4. Know Your Limits: Everyone’s tolerance is different. Listen to your body and know when to stop, this is the hard part because in the same way we underestimate how we feel when we are under slept we also underestimate our abilities when we have been drinking.

The Bottom Line

Enjoying a drink now and then is usually fine, and it can even have some benefits. But like most things in life, moderation is key. Being mindful of how much you’re drinking can help you enjoy the positives without the negatives.

Cheers to making informed choices! 🥂

Sign up fro Dry July? Why not:

Want more support have you tried One Year No Beer – a great support system and structure for helping you stop or take a break from drinking. Andy Ramage the founder is an inspiration in his posts and videos.