As December gets into full swing, you might find your alcohol-related willpower taking a tumble. While Christmas is a time to indulge, what we drink over the festive period can take a toll on our wellbeing.
A Cancer Research study estimates that young adults will drink 62 units of alcohol (the equivalent of 30 glasses of wine) over the festive period. Black Friday, the last Friday before Christmas, is the most notorious for drinking. ‘It’s the date when there’s the highest pressure on emergency services because of the amount of alcohol-related incidents,’ explains Jackie Ballard, CEO of charity Alcohol Concern, ‘It’s THE most popular date for office parties.’
This spike in drinking has numerous hidden dangers for your health and wellbeing. To help you strike the balance between enjoyment and excess, and ensure you have a healthy, happy Christmas, here’s what you need to know about festive boozing. Cheers to that!
Know your limits
Research from The Health & Social Care Information Centre shows that half of women in the UK drink more than the Government-recommended limit of two to three units (about one 175ml glass of wine) every day. ‘The Government guidelines are about reducing the risks,’ explains Ballard. ‘Any level of alcohol is potentially risky, but the Government produces guidelines on what they think is the lowest or most acceptable risk.’ You should always have two days a week when you don’t drink at all, she adds.
Liquid calories
Calories in alcohol are ‘empty’, says Ballard. ‘In a standard (175ml) glass of wine, for example, there are about 120.’ Your body will burn these ‘empty calories’ while nutrient-rich foods are put on the back burner and stored as fat cells.
Alcohol can effect hormones, such as insulin and cortisol, which can lead to weight gain. Nutrition specialist Dean Coulson (deancoulson.co.uk) recommends you ‘think clean’, choosing alcohols with the fewest ingredients, such as vodka, to avoid weight gain.
Health risks
Excessive drinking can also lead to a host of inner ills. ‘People are very aware of the risk of liver disease,’ says Ballard. ‘But they’re not aware that there are at least 60 medical conditions linked to alcohol, one of which is breast cancer. Even one drink a day increases your risk,’ she says, adding that women who have a family history of breast cancer should not be drinking at all.
Into your fitness? All those Christmas parties could be hampering your fitness levels, says personal trainer Ollie Frost (@ollie_frost). ‘Being dehydrated will ultimately lead to a reduction in performance. Not only that, but drinking will alter your type-2b muscle fibres (your explosive muscle fibres), used mainly when doing weight lifting or intense circuits,’ he says.
Hangover cures
Feeling the effects of one too many glasses of wine? ‘Eat nutrient-dense meals to replenish the body, with plenty of protein-based meals with lots of vegetables and healthy fats,’ says Coulson. ‘The best foods for detoxifying are anything with Vitamin C – spinach, apples, beetroot, garlic, carrots, tomatoes – plus cruciferous vegetables, such as broccoli, which contain properties to help the liver restore itself to health. Nutrient-dense green juices are a good way to get all of these on the go.’
Drinking Myths
Our experts help you separate fact from the fiction
Coffee sobers you up – ‘The caffeine in coffee will make you more awake, but it won’t make you less drunk or cure a hangover.’
You can sweat out alcohol – ‘You can’t flush out alcohol by doing a workout, only time will get the booze out of your bloodstream. Plus your risk of pulling a muscle when you’re working out is greater if you’ve been drinking, through dehydration.’
Alcohol is a festive warmer – ‘A shot of whisky or brandy can make you feel warmer temporarily, but alcohol actually lowers your body temperature, so it’s not always a good idea in cold weather.’
You can have all your recommended units in one go – ‘Spread your units out through the week, with at least two alcohol-free days in every seven.’
You can have a high tolerance to alcohol – ‘This is simply how your body processes alcohol and how much alcohol it takes to /feel/ drunk - everyone is different but the alcohol content remains the same and it doesn’t mean you’re sober.’
There are cures for a hangover – ‘There isn’t a cure, only prevention!’
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