Chin Chin…Sante´...Cheers!

No matter which way you say it, ’tis the season to enjoy the celebrations of the holidays. Not only are there lots of parties bursting with yummy food but there’s alcohol a’ flowing! Primarily driven by festive social gatherings, alcohol can become more central to eating patterns at this time of the year.

You know how much I love to add science into my blogs, so it’s the perfect time to talk about Sir Isaac Newton’s Third Law of Motion (AKA action-reaction). There’s a device (respectfully called “Newton's cradle or pendulum) that I know you have seen before—either at a museum or decorating someones desk! Picture small, hanging steel balls that swing like a pendulum. When you release the outer most ball, it clicks the next ball, transferring energy all the way down the chain to consecutive balls— causing them to swing, as well. The back and forth motion is mesmerizing to watch!

That series of the balls’ motions reminded me of a conversation I had with one of my patients about holiday eating; more specifically the effects of alcohol. A single click of a glass can act very much like those steel balls! Simply put: alcohol influences— how we feel—how we act—and how we eat.

While there’s a social component to alcohol, there are mental and physical risks that can occur from alcohol. Not only does too much alcohol wreak havoc on the gastrointestinal system for some people, but it also affects how our brains function. Alcohol consumption disrupts how our brain neurotransmitters work (the body’s main circuit breaker). This disruption in communication can lead to altered moods, impaired thinking and judgment, and delayed reaction times. Happy moods can easily transition to sad and depressed ones that can ruin a good time with friends and family. When you lose that ability to “reason” things out,  your tendency is to overeat and possibly over drink. 

In researching for today’s blog, I discovered a few “rules” about alcohol that are out there:

• The first one is science based. The 2020-2025 Dietary Guidelines for Americans recommend limiting alcohol to 1 drink or less for women and 2 drinks or less for men, on any single day. 

• The next one creates time/space between drinks, helping you to stay in control of your decision making skills. The "20-minute rule" for alcohol suggests waiting 20 minutes after finishing a drink before having another. This allows your body to figure out if you truly want another drink. It helps to avoid getting too drunk and it allows for cravings to pass.

• The “1-2-3 rule" suggests drinking no more than one standard drink per hour; no more than two drinks per occasion; and no more than three drinks on a given day. In the United States, a "standard drink" or "alcoholic drink equivalent" is any drink containing 14 grams, or about 0.6 fluid ounces, of "pure" ethanol. Examples are: 

12 oz regular beer

5 oz table wine

2-3 oz cordial’ liquor, or aperitif

1.5 oz brandy or cognac

1.5 oz (jigger or shot) of distilled spirits (gin rum, vodka, whiskey, tequila)

There’s a lot of ways to stay on track with alcohol over the holidays. Here’s a few to try out:

Eat First- have food in your stomach as this slows the absorption of alcohol in your bloodstream.

Stay Hydrated and Pace Yourself: Alternate alcoholic drinks with non-alcoholic ones like sparkling water or mocktails. And don’t forget to pay attention the rules noted above about quantities. 

Keep you head about you: Don’t be pressured to drink more than your intention or your limit. BYOB! Bring non-alcoholic drinks to parties if that’s your choice of beverages. 

Set Boundaries: Don’t feel like you are offending your host if you decline (food or drinks). Saying “I’m good!” Is always a polite way to decline an offer. 

Safe travels home: Arrange for a ride home if you need to. 

By planning ahead, and practicing mindful consumption and moderation, you will surely ring in a healthy New Year! 

Happy Holidays!

Sophie