More people are thinking about how drinking affects their bodies and brains , and many are beginning to cut back altogether. âPeople are realizing the detrimental effects of too much consumption of alcohol,â says Parsley Health clinician Ruvini Wijetilaka , MD. âThereâs this whole sober-curious movement where people are starting to realize hangovers are not the best thing for them.â
Being sober-curious has picked up steam in recent years, with different definitions depending on the person. Generally, the term means being more thoughtful about how, when, and why you drink. Anyone can practice sober-curiosity, regardless of whether they have health- or addiction-related reasons for not drinking. Whatâs more, anyone can benefit from consuming fewer alcoholic beverages. âHangovers disrupt your whole exercise regimen and eating pattern,â Dr. Wijetilaka says.
Yet the pandemic has undoubtedly had a negative effect on our drinking habits: one study by RTI International , a nonprofit research institute, found that alcohol consumption has steadily increased throughout the COVID-19 era. That same study revealed women with children under age five can be particularly vulnerable to excessive drinking, with rates going up 323%.
As the holiday season is back with some degree of normalcy and we head to festive parties, alcohol can be especially tempting. âWe kind of overdo it over the holidays with all these things,â Dr. Wijetilaka says. âItâs not a bad thing because you still want to enjoy life. Itâs more of finding a balance.â
Try these five ways to moderate your alcohol consumption during the holidaysâand any other time of year.
A simple standard you can reset is the number of alcoholic drinks you have every week. Try to go for half of what that figure is currently. If itâs 10, bring that number down to around five.
âIdeally, if you go out, it would be one or two drinks, but I know itâs sometimes impossible for people to cut down their alcohol consumption or cut out alcohol completely,â Dr. Wijetilaka says. âSo I just like to reduce it by half.â
Drinking more alcohol often means less quality sleep . âIt disrupts your sleep, meaning your appetite is messed up the next day,â explains Dr. Wijetilaka. âThatâs where the whole weight gain effect comes into play. Itâs a cycle, and itâs not a good cycle.â
It makes sense, then, to catch up on zzz's when youâre in the middle of re-evaluating your alcohol habits. Youâll feel more settled and stable, and may be less likely to engage in sleep-depriving behaviors, like drinking too much.
Your choice of alcohol is important to take into consideration. Opt for libations with fewer calories and no added sugar, like tequila, mezcal, and vodka. As a general rule of thumb: avoid mixed drinks when possible. And always remember to stay hydrated in between drinks.
âDonât do those cocktails with agave and liquor and other random stuff in it,â advises Dr. Wijetilaka. âBecause having a mezcal with all that sugar in it, itâs not going to be great. I always recommend fresh lime juice and mezcal, and thatâs it.â
Have a check-in with yourself before you head out to a gathering where alcohol will be served. If you drink tonight, maybe that means skipping it later in the week, or vice versa. Tune into what your needs are, and be realistic about how drinking will make you feel after the fact.
âI have so many events and parties going on during the holidays,â Dr. Wijetilaka says. âIâm not going to be drinking for most of them, especially during the week. I know myself, and I have to be functional the next day. I want to work out in the morning. Have your priorities set, and if drinking is gonna mess up your priorities, thatâs something to consider.â
From Kin to Recess to Ritual , non-alcoholic brands are popping up everywhere. These alternatives can be swapped in for their alcoholic counterparts, especially when youâre trying to break a long-standing habit.
âI had a patient who has a habit of having a glass of wine after dinner or when they come home to destress,â Wijetilaka says. âThey basically need to take something else to replace that habit of like, âOkay, letâs open up the bottle of wine.â Instead itâs, âLetâs open up a bottle of this adaptogenic drink.â Itâs the same thing, but youâre not drinking the alcohol, and instead youâre feeling better.â
No matter what moderating alcohol during the holidays looks like for you, odds are that both your mind and body will appreciate more mindful consumption during the busiest season of the year. You may be inspired to tap into other ways of winding downâlike a guided meditation or long neighborhood walkâthat end up serving your well-being more in the long run.
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