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Taking time to reflect on your drinking habits

As we mark Alcohol Awareness Week, it’s an ideal time to reflect on our drinking habits. Whether you’re a social drinker or someone who enjoys an occasional glass of wine with dinner, understanding the nutritional implications of alcohol consumption and the benefits of reducing it can empower you to make informed choices for a healthier lifestyle.

The health effects of alcohol

Dehydration: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration.
Blood Sugar Levels: Drinking can cause fluctuations in blood sugar levels, affecting energy levels and mood.
Sleep Disruption: While alcohol might initially function as a sedative, it disrupts the sleep cycle, reducing overall sleep quality.
Impact on Health: Overconsumption over time can lead to liver damage and detrimental effects on heart health, such as increased blood pressure, an increased risk of heart disease, and an increased risk of cancer.
Mental Health: Long-term use can contribute to mental health issues, including depression and anxiety, as well as changes in mood and behaviour.

Nutritional implications

Alcohol can significantly impact your nutritional health in several ways:

Empty Calories: Alcohol provides calories without any essential nutrients. These “empty calories” can contribute to weight gain and poor nutritional status, as they do not contribute to our body’s nutritional needs.
Increased Fat Storage: The body prioritises the digestion of alcohol over other nutrients, leading to increased fat storage and weight gain due to the excess amount of energy consumed.
Nutrient Absorption: Chronic consumption can impair the absorption of vital nutrients needed for energy production and brain function, including some B vitamins, Vitamin C, folate, magnesium, zinc, and calcium.
Appetite Changes: Consumption can lead to appetite changes, causing us to increase our food intake or make poor food choices, such as our go-to hangover food or the kebab on the way home from a night out, further contributing to an unbalanced diet and weight gain.

Did you know?

Unfortunately, there is no “safe limit” recommended when it comes to drinking alcohol. The guideline is currently to drink no more than 14 units per week, which should be spread evenly.

Tips for reducing alcohol consumption

If you decide to cut back on alcohol, here are some strategies that can help:

If you want to try some delicious non-alcoholic drinks we’ve got some fabulous drinks to try

Set Goals: Define clear, achievable goals for reducing intake. For example, you may want to limit yourself to two drinks maximum on the weekend or at a special occasion.
Find Alternatives: Discover delicious non-alcoholic beverages that you enjoy, such as mocktails! (Check out some of the recipes below.)
Social Support: Share your goals with friends and family. Their support can be invaluable in social situations where drinking is common, and they will also hold you accountable to ensure you achieve your goals.
Mindfulness: Be mindful of triggers and situations where you tend to drink more. This will help you develop strategies to deal with different scenarios.
Seek Professional Help: Look to join support groups for further advice and assistance.

Remember, every small step counts, and making informed choices can lead to a healthier lifestyle.