Alcohol as part of a healthy lifestyle
This week’s post is answering a common question from the CJW Community.
I have made a lot of changes in order to be healthier and am loving how much better I feel (and look!). There is one thing I am still struggling with though - alcohol. I love being social and hanging out with friends and that usually involves drinking of some sort. I also enjoy coming home from work and having a glass of wine on occasion. Is it possible to have alcohol as part of a healthy life??
Oh, alcohol. There is a lot to cover on this topic so this will not be my first post about it. First the cold, hard truth - alcohol is a poison and terrible for your body. I will save the gory details for another time but the list of bad things that alcohol does to your body is quite long - everything from disrupting your hormones to messing with your sleep to negatively affecting your digestion. And of course, if you are trying to lose weight, alcohol can make that a lot harder from both the calories you are actually drinking and the not so healthy eating choices that generally come with consuming alcohol.
But a lot of our social lives and events revolve around alcohol. While sober living is becoming more and more common, it is still a fact that alcohol is a central part of our culture. Many people use alcohol as a way to relax, it can enhance our mood, and as I have mentioned before, being social and around friends is a key part of being healthy. A healthy lifestyle is also much more likely to be sustainable if it includes things that you enjoy and does not require you to give up every indulgence forever.
So, yes, there are ways to include alcohol as part of a healthy lifestyle. But before you start cracking open that beer and popping that champagne, there are some things that you need to consider in order to ensure that a fun night out doesn’t ruin your overall health goals.
Moderation is key. When it comes to drinking, moderation is key (even if you are an all-or-nothing person). What is moderation? 1 drink or less per day for women and 2 drinks or less per day for men. Also, a “drink” is a lot less alcohol than you think - or probably pour yourself. Numerous studies have shown that a little alcohol is generally fine, but more than that becomes really bad really quickly. Stick with moderation.
Choose your drink wisely. If you are trying to lose weight, be picky about what you are drinking. Aim for clear liquors with a low or no calorie mixer, such as soda water. Be careful about complicated mixed drinks that often have added sugar and multiple types of alcohol. Beer will have the highest amount of calories and carbs, while wine is in the middle calorie wise and contains some antioxidants.
Give yourself a drink allotment. One of my favorite tricks to manage the number of drinks I am consuming is to give myself a drink allotment for the week. Let’s say you decide on a maximum of 4 drinks per week. You can have a glass of wine after work four nights or have two drinks on Friday and Saturday night. Pick your number and stick to it.
Mix in a water. Alcohol is a diuretic and can cause you to become dehydrated. Be sure to alternate each drink with at least one glass of water. This will also help you drink more slowly and consume less alcoholic drinks overall.
Focus on the end goal. Do you have a beer or glass of wine after work in order to help you relax? Think of other ways that you could relax to replace that drink, such as talking with a friend, taking a walk, cooking, or meditating. Or do you drink while you are out because everyone has a drink in their hand? You could have a mocktail as an alternative to sip on. Figure out the reward you are getting from drinking and think about other ways you can accomplish that same goal.
Don’t be afraid to say no. If you don’t feel like drinking, then don’t. As much as you may think other people care about whether or not you drink, they really don’t, especially if you don’t make a big deal about it. Focus on having fun and being social with your friends, which you can easily do without a drink. And if you really feel uncomfortable without a drink, you can always order soda water on the rocks with a lime and no one will know it's not a vodka soda (one of my favorite sneaky tricks).
Cheers!!
