Without sounding too much like Carrie Bradshaw, 'and just like that' the festive season is once again upon us. With Christmas cheer comes more socialising with our friends, the office parties and then nestling down with your loved ones before New Year celebrations kick off. Before we know it the drinks can start to add up quite quickly.
WHY DO WE DRINK? The UK has a big drinking culture and there is an emotional pull with alcohol. We use it to unwind and relax, celebrate, commiserate, have fun, take the edge off and give us that bit of dutch courage. Perhaps you feel that you need alcohol to help you in social situations, maybe you're a habitual drinker and when Friday rolls around you automatically open some wine. You might just enjoy the taste of alcohol too.
For some it is quite circumstantial, we're likely to drink at a wedding, birthday party, on holiday, New Year, or Christmas. With it being so integrated into our culture despite probably rationally knowing the health implications of alcohol we've already formed our own belief that we need alcohol to help manage these emotions.
One of the most common reasons why we drink is out of habit and mindlessly drinking. Having a drink because everyone is having a drink and because it's something you've always done. Mindful drinking is the opposite of this, it's about building awareness of our drinking habits, to help moderate your alcohol consumption and improve your health.
ALCOHOL AND HEALTH A study published in 2010 rated legal and illegal drugs in order to which caused the most harm, alcohol was at the top of that list! Harm from alcohol can directly impact our health but also indirectly affect our health behaviours.
I don't like to use calories as a measure of health but for the sake of this article, I'm going to as the literature often refers to alcohol units in measures of calorie content. A typical glass of 250ml wine contains 228 calories which are equivalent to 1 and 1/4 Krispy Kreme original glazed doughnut. One pint of larger is 208 calories, In her book "Mindful drinking" Dean states that drinking five pints of lager a week adds up to 44,2000 calories over the year which is the equivalent of 221 doughnuts a year. Not only does alcohol contain a lot of added sugar, but there is also absolutely no nutritional value in alcohol, meaning that alcohol is just 'empty calories' (this is where the term comes from)
Increased energy intake from alcohol can lead to weight gain, in addition, alcohol is a gastrointestinal irritant leading to many digestive complications including inflammation, bloating and anything that falls under the IBS umbrella (wind, constipation, abdominal pain, cramps).
But it's not just our weight that alcohol has an impact on, it's our skin too! Apparently, there is a thing called 'wine face' (purrrrfect). When we drink wine (and other alcoholic drinks) we become dehydrated and this causes wrinkles. Alcohol consumption also damages collagen production, making the skin look a little saggy. Drinking water in between our alcoholic beverages and on the days we're not drinking can help with enlarged pores, saggy skin, wrinkles and reddish uneven skin.
Apart from the physical impacts alcohol has on us it can also indirectly affect our health behaviours. Have you ever done things on a night out under the influence of alcohol, you're pretty sure you would have NEVER done if sober? Yeah me too. The reason for this is that alcohol suppresses activity in the prefrontal cortex of our brain which controls inhibition, unfortunately, this also controls social behaviour, decision making and problems solving. Hence why when we wake up we are sometimes filled with regret and hangaiexty (hangaiexty - the emotional plunge you feel after drinking that doesn't quite constitute a proper hangover, but feelings of anxiety). This is a fantastic article which explains this in further detail - https://www.theguardian.com/lifeandstyle/2019/jan/27/hangxiety-why-alcohol-gives-you-a-hangover-and-anxiety
The prefrontal cortex of our brain also controls self-regulation, which is why Mcdonald's on the way home can seem like a good idea. Studies have also shown how alcohol can increase our hunger hormones and due to a bad night's sleep our energy intake often increases the following day. Our cravings increase and we're more likely to indulge in more processed foods. What would you rather eat when you're hungover pizza or a green salad? So to summarise alcohol has a big impact on our health and weight directly from the high-calorie content of the alcohol but also the indirect effects of alcohol on our behaviours.
TOP TIPS TO MANAGE YOUR ALCOHOL CONSUMPTION We are human, it's Christmas so, of course, it's okay to have a drink, I'm going to have several, but coming back to what I mentioned earlier, we can take steps to enjoy ourselves and drink mindfully.
Alternate your alcoholic drinks with a glass of water in between, this will help pace yourself if it's a long night and also keep you hydrated.
Drink driving kills, don't drink and drive. You could always offer to be the designated driver, a good reason to tell people that you're not drinking.
If you're heading to a Christmas party instead of taking a bottle of wine, why not take along your own non-alcoholic alternative? My favourite non-alcoholic alternatives are below, it means that you have something in your hand and won't feel isolated that you're not the only one not drinking.
Don't drink on an empty stomach. Eating food with alcohol will help with the absorption of the alcohol.
If you know you've got many social events in the week or over one weekend, keep your alcohol intake to a minimum on the days you're not socialising or have these events.
Try to avoid binge drinking and mixing your drinks. Try to actually enjoy the drink you're having rather than drinking for the sake of it.
Be confident in your decision not to drink if you choose not to. A few times I've decided I didn't want to drink at a social event AND THAT'S OKAY! If you're told you are boring or given the line 'go on just one' just politely say 'No thank you, I'm good'. You do not need to explain yourself.
MY FAVOURITE NON-ALCOHOLIC DRINKS.
Pentire is a refreshing Botanical non-alcoholic spirit that captures the Cornish coastline's essence. This is a healthier choice for those who enjoy that botanical flavour, it's simply so delicious. Pair it with Tonic and a sprig of rosemary or a slice of grapefruit, and lots of ice. Pentire has also just recently added to their portfolio the Pentire coastal Spritz, blended botanical flavours of Blood Orange, Sea Rosemary and Oakwood to create the perfect balance of natural bitter flavours. This is my favourite! https://pentiredrinks.com/
If you want to pop a bottle this Christmas, Sprigster Fizz from Wiltshire is a 100% natural non-alcoholic sparkler with a delightfully fruity nose and clean finish. https://www.sprigsterdrinks.com/
A great alternative for an Aperol or Campari. Strykk has notes of prosecco and orange. So if you like bitter drinks this is for you. Serve with Soda and a slice of orange. https://www.strykk.com
I love wine especially a glass of red in the Autumn and this is a great option if you want something similar without the alcohol. There are two bottles to choose from: The white a Piquant is blended with natural flavours and has minerality and citrus notes. The red Sanguine is light bodied, and has noticeable depth and complexity, with hints of plums and blackcurrants.. https://wednesdaysdomaine.com/
A deliciously tropical gin alternative distilled with pineapple, lemon peel, juniper and Colombian Inca Berry. https://calenodrinks.com/
REFRENCES
Mindful Drinking (Book) Rosamund Dean - https://www.amazon.co.uk/Mindful-Drinking-Cutting-Down-Change/dp/1409178781
Systematic review - Alcohol consumption and body weight: a systematic review https://academic.oup.com/nutritionreviews/article/69/8/419/1827829
Drug harms in the UK: a multicriteria decision analysis - https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61462-6/fulltext
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