Alcohol Awareness: 5 Reasons for Mindful Consumption 

This is a judgment free-zone and we’re not here to tell you never to drink, however we do want you to be informed about the impact drinking alcohol has on your body so you can make informed choices about when and how much alcohol to drink. Here are 5 things to consider before drinking alcohol:

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Take care of your future-self and skip the hangover. 

A hangover looks different for everyone but typical symptoms include: fatigue, weakness, thirst, headache, muscle aches, nausea, stomach pain, vertigo, sensitivity to light and sound, anxiety, irritability, sweating, and/or increased blood pressure. So, what’s behind feeling so icky? The dehydration comes from a suppression of the hormone vasopressin which sends signals to the kidneys causing them to retain fluid. As a result, alcohol increases urination and excess loss of fluids. The nausea and gastrointestinal irritation is from the increased acid release and the alcohol directly irritating the stomach lining. Drinking alcohol causes inflammation in the body resulting in that overall sickly feeling. When the liver is metabolizing alcohol it creates a toxic, short-lived byproduct called acetaldehyde which contributes to the inflammation of organs including the liver, pancreas, brain and GI tract. 

On top of all of that, feeling hangxiety is a real thing! Not feeling your best can lead to low productivity, lack of movement, and an unclear mind which can make you feel anxious. The chemical withdrawal that occurs when the buzz wears off causes people to feel more restless and unsettled than before they drank. 

Your beauty sleep is important. 

While alcohol may seem like a sleep aid due to its sedative properties, excessive alcohol use leads to sleep disturbances, which have a compounding effect on health over time. While you may fall asleep quickly, the quality of your sleep suffers under the influence. Alcohol affects multiple processes in your body that prevent you from getting high-quality sleep:
-It inhibits the release of melatonin, your body’s primary sleep signal.
-It reduces growth hormone release which is essential for your body to repair and recharge itself overnight -It increases the body’s level of cortisol, a stress hormone that elevates resting heart rate and stimulates the body making it more likely you'll wake up throughout the night.
-It disrupts your circadian rhythm, your body’s natural, internal process that regulates the sleep-wake cycle as alcohol impacts your brain and liver’s internal clocks.
-Alcohol is a diuretic and increases urination, which may interrupt your sleep for extra trips to the bathroom. 

-Some research shows that alcohol is known to worsen breathing in individuals who have certain conditions, such as sleep apnea, reducing the oxygen entering the blood and therefore blood oxygen levels. There is also evidence that alcohol can disrupt the absorption of oxygen by hemoglobin which results in lower oxygen saturation.

You’re not really taking the edge off. 

Our stress hormone, cortisol, is produced by the adrenal glands and involves a lot of intricate communication between the brain and the adrenal glands. Maintaining the right balance of cortisol is essential for your health. When we are under chronic stress, the communication pathways get interrupted and your body releases excess cortisol. Alcohol consumption causes a release of cortisol into your bloodstream. So having a drink may briefly feel like a relief but does not "take the edge off" for an extended period of time. 

Your stomach may ache. Big time. 

Alcohol consumption can lead to acid reflux, leaky gut, gastritis, bloating, liver damage, and pancreas damage. As the body attempts to metabolize alcohol it can overwhelm the GI tract and liver. When you drink alcohol it can increase the amount of fluid lost through your urine and lead to dehydration. Ultimately, poor hydration results in dry, hard, lumpy stools that are painful to pass. If you're not having regular bowel movements then it's going to greatly impact your overall gut health. The sugar and gluten found in alcoholic beverages can also lead to digestive issues like constipation and dysbiosis, an imbalance of good/bad bacteria in the gut.

There are chronic health effects of excessive alcohol use

Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems, including alcohol use disorder and problems with learning, memory, and mental health. See the chronic health conditions that have been linked to excessive alcohol, below.

High Blood Pressure, Heart Disease, and Stroke

Binge/heavy drinking can cause heart disease, including cardiomyopathy (disease of the heart muscle), irregular heartbeat, high blood pressure, and stroke. Excessive alcohol use also takes a toll on the liver and can lead to fatty liver disease (steatosis), hepatitis, fibrosis, and cirrhosis.

Poor Sleep

While alcohol may seem like a sleep aid due to its sedative properties, excessive alcohol use leads to sleep disturbances, which have a compounding effect on health over time. Regular poor sleep increases the risk of coronary heart disease, diabetes, and obesity, and it is linked to shortened lifespans.

Cancer‍

Excessive alcohol use can contribute to cancers of the mouth and throat, larynx, esophagus,colon and rectum, liver, and breast (in women). The less alcohol a person drinks, the lower the risk of cancer.

Conclusion 

With all of that in mind, if you do choose to enjoy an alcoholic drink on occasion we swear by these tips:

1. "Zebra Stripe” your drinking: alternate between non-alcoholic beverages and alcoholic drinks throughout the night.

2. Refrain from drinking alcohol for at least 2 hours before you go to sleep and rehydrate with electrolytes or coconut water.

3. Know what you’re drinking - Non-alcoholic beverages always have nutrition labels, alcoholic beverages don’t (pro tip: check the sugar)

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Luckily there’s a huge emerging market of zero-proof beverages and some of our favorites are: Everleaf, Kin, Ghia, and De Soi.‍ Want to learn more about how alcohol effects the body? Book an appointment with your Wellness Advisor or book a free consult call to learn how The Lanby can be your long term health partner.