The key to drinking alcohol is moderation and understanding
your unique heath needs and concerns. By Dr. Tal Friedman, ND
The science is clear surrounding alcohol intake. Less is better, and for some of us, abstaining completely is best. But alcohol is often at the center of so many professional and personal gatherings, so you may not always want to abstain. The good news is that most people can make drinking in moderation part of a healthy lifestyle.
Keep in mind that this is this for most people, but not for everyone. If you don’t drink already, don’t start, and if you have existing medical conditions, you should always take precautions and check in with your primary care doctor. Alcohol will affect everyone differently.
Honest self-reflection
Firstly, and I would argue most importantly, you need to look inwards and ask yourself a few questions about your habits. Have you had problems with alcohol, tobacco, or other addictive substances in the past? If the answer here is yes, you should consider abstaining from alcohol. Addiction is a disease and should be treated as such. Speak with your primary care doctor. There are treatments and mediations that do work well for addiction.
Time off
Dry January and Sober October. Do these sound familiar? These are popular months where people abstain completely from alcohol for the entire month. These “challenges” are a great way to check in on yourself and your relationship with alcohol. Research has shown that heavy drinkers who stop drinking for extended periods of time can lose weight, improve their blood sugar control, and lower their blood pressure.
I strongly suggest regular breaks for anyone who drinks alcohol regularly. Even if it’s just a few weeks. If you notice better sleep, clearer thinking, and better interactions with those around you, your body is trying to tell you something important. Take a longer break and do some self-reflection.
Mindful drinking
The idea of “mindful drinking” has grown in popularity in recent years and it’s another great way to look at drinking, alcohol and our relationship with it. Doing anything mindfully allows us to better connect with the activity as well as ourselves. A great way to start is to look at the “when” you are drinking. I would argue that there are times when it seems perfectly reasonable to have a drink.
The first is for a celebration. It could be a birthday, anniversary or perhaps a promotion. Commemorating joyous, important moments with friends and family.
The second is to bond with a friend or partner. Sharing a moment and connecting with one another.
Lastly is about the drink itself. There are times where there is a special whisky or wine and you are trying to really enjoy it. Take a sip, not a gulp, and focus on the experience, on the flavor of the drink. Slow down and savor the experience. When the glass is empty, ask yourself if you really need another in that moment.
Less is more (for your health)
As we said earlier, less is better when it comes to alcohol. People who are heavy drinkers will get the most out of reducing overall intake, even if its still in the realm of heavy drinking. As an example, if you were drinking five or six drinks a day, and you can cut it in half, to three a day, you are likely going to notice a tremendous benefit in your overall health.
How about the health benefits?
You may have heard that moderate alcohol consumption has some health benefits. Maybe you heard about red wine being good for you, or that one or two drinks a day can be protective against heart disease or something similar. There is some truth to those claims, but the benefits are actually not quite impressive if you look at the potential negatives that come with alcohol.
As an example, there was a study done in 2016 that found men who consumed one alcoholic drink per day had a 30 percent lower risk of death from all cardiovascular disease, and women had a 40 percent lower risk. Sounds great, but the same study found that people who drank alcohol regularly had a higher risk of colorectal cancer, breast cancer, and alcohol-related cancers, including mouth and liver cancer.
The key to drinking alcohol is moderation and understanding your unique heath needs and concerns. What are your goals, and how does alcohol support or not support those goals?
The best thing you can do is to reflect on your health and health goals and learn how to adjust your habits so that alcohol does not get in the way. For some, it may be limiting alcohol to one drink per night. For others it may be abstaining during the week and drinking responsibly on the weekends.
If you drink in moderation and are otherwise healthy, the risks are likely minimal. Scientifically, while there is no known absolute safe level of drinking, it seems reasonable that the quality of life gained from an occasional, responsible drink might be greater than the potential harms.
Dr. Tal Friedman, ND
Tal Friedman completed his undergraduate degree in Kinesiology and Health Science at York University, Toronto, Canada. He received a specialized honours with a special focus in sports nutrition and was invited back to do a short lecture series at the university after graduating. After working for as a certified Kinesiologist, he furthered his studies through a four-year post-graduate Doctorate of Naturopathic Medicine (ND) course at the Canadian College of Naturopathic Medicine.