by Katie Dwyer
Summer is coming. That means more backyard barbecues, ball games, vacations, and lazy days by the pool. Often, these summer celebrations are accompanied by cocktails or cool beers.
While a libation here or there likely won’t have lasting negative health impacts, chronic alcohol consumption can lead to issues large and small. For one thing, alcohol contributes seven nutrient-free calories per gram, which quickly adds up. According to the National Institute of Health, one standard drink in the U.S. – five ounces of wine, a 12-ounce beer, or 1.5 ounces of liquor – contains 14 grams of alcohol. That’s 98 calories per serving.
In addition to the extra calories, alcohol can contribute to nutritional deficiencies in several ways.
“Overconsumption of alcohol can decrease the secretion of important enzymes needed for digestion. It can also damage stomach and intestinal lining,” said Stephanie Levinson, RD, a private practice dietitian based on Conshohocken, Pa. “This damage can affect the transport of nutrients into the blood. The deficiencies that result can lead to more digestion and absorption problems.”
Kelly Bakes, MS, RD, LDN, owner of Wayne Nutrition LLC, said, “One main nutrient of concern is Vitamin B1 (Thiamin) because that is essential in alcohol metabolism. Other important nutrients that alcoholics tend to be deficient in are Vitamin A, B6, and folate. Chronic alcohol use requires more breakdown of nutrients and an increased catabolism of gut proteins.”
Alcohol consumption also may contribute to nutritional problems if it takes the place of more substantial, nutrient-dense meals. “When someone drinks too much, they often feel full and have little room for food which can lead to not getting enough nutritious foods in throughout the day,” Levinson said.
Even for those who only consume moderate amounts of alcohol, cutting back clearly has its benefits, and many people are interested in finding ways to limit their booze. But forgoing a drink can be challenging, especially difficult in social situations where there is a perceived pressure to drink.
Here are 6 ways to start reducing alcohol intake and avoid pressure to overdo it:
1)Be the designated driver.
A surefire way to resist the temptation to drink and avoid peer pressure is to be the ride home. “I advocate trying to drive and using the excuse that you drove as a reason not to drink. I would hope no one would pressure you to drink if you are driving a vehicle!” Bakes said.
2) Establish a weekly drink ration.
Some find that limiting intake to certain days of the week is an effective strategy, but it doesn’t leave much flexibility for the last-minute Tuesday happy hour, and can encourage overconsumption on the weekends. Committing to a predetermined limit of alcoholic beverages for the entire week can reduce intake while still allowing some room for spontaneity.
“For many clients who used to have a glass of wine everyday, I now have them limit it to four glasses per week. That way if they want to drink two on Friday and two on Saturday, they can. Or they can have one after work a few days and one on the weekend. I find this works best,” Bakes said.
Aim to set a ration that’s about half of usual intake.
“I took the American Heart Association’s recommendations for women (1 drink per day) and men (2 drinks per day) and cut it in half. I recommend that women have no more 4-5 drinks per week and men should have no more than 7 drinks per week,” said Theresa Shank, RD, owner of Philly Dietitian.
3) Savor your sips.
Drinking mindfully means really tasting and appreciating each sip, and naturally results in drinking more slowly. Slowing down the pace will lead to drinking less. “Choose a drink you can sip and savor,” Levinson said, and hold on to it for as long as you can.
This may be easier to do with a drink ration in place. Whether the choice to drink is motivated by stress relief or socializing, knowing that there are only so many drinks in the “bank” makes the decision more purposeful.
4) Alternate alcoholic drinks with water.
An oldie but a goodie, Bakes and Levinson both recommend alternating alcoholic drinks with water both to stay hydrated and to slow down consumption. In addition to shaving down the number of cocktails consumed, drinking water can also to mitigate alcohol’s diuretic effect.
Taking more time in between boozing also means you’re more likely to notice alcohol’s effects as they set it and can make a more conscious decision when it’s time to cut yourself off.
5) Make a weaker drink or a “mocktail.”
Being the only person holding water instead of something stronger can feel isolating in social situations and may elicit some cajoling from friends to “just have one.” Ordering a more diluted drink or something that merely resembles a drink can deflect these comments while still keeping alcohol intake low.
“Order a club soda with lime, which often looks like an alcoholic drink so people don’t say ‘why aren’t you drinking?’” Levinson suggested. “Or, if you are making a mixed drink, ask for double the club soda to dilute the drink and make it last longer,” Bakes added.
Check out these recipes for summer “mocktails” if you need some inspiration or alcohol-free party drinks.
6) Avoid your cues to drink altogether.
“I have my clients consider why they are drinking. If it is to alleviate stress or to relax, I encourage them to find alternate methods like exercise, meditation, reading a book, watching a movie, taking a hot bath, taking a walk with a friend or spouse, taking up a hobby, etc.,” Levinson said.
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Katie Dwyer is a nutrition student at Immaculata University and freelance health and fitness journalist.
