“Healthy” Ways to Drink Alcohol: 7 Helpful Tips
Before we get into this, I should note that some people shouldn’t drink alcohol at all. This includes anyone who:
Is recovering from alcohol misuse disorder
Takes medications that interact with alcohol
Is pregnant due to the risk of fetal alcohol exposure
Is younger than 21
Has trouble controlling the amount they drink
Also, if you’re healing from a gut infection such as candida overgrowth or SIBO, or are on an elimination diet, it’s best to avoid alcohol altogether for now.
Even moderate drinking carries health risks. Research continues to show that alcohol increases the risk of certain conditions — including breast cancer, heart disease, and other alcohol-related health issues — especially with long-term or excessive alcohol consumption.
But if your gut health is good and you’d like to enjoy an occasional alcoholic beverage, there are several ways to reduce the potential damage.
Eat Before You Drink
Before you indulge in a cocktail or glass of wine, get some healthy food in your belly. Alcohol absorbs more slowly when there is food in the stomach.
When the alcohol you drink enters the body too quickly, your liver has to work harder to break it down. Eating beforehand slows absorption and gives your body more time as it metabolizes alcohol.
So have a balanced meal before heading to a party, or pack a snack for the ride.
2. Hydrate, Hydrate, Hydrate
Alcohol is dehydrating. When you drink, it suppresses anti-diuretic hormone, which causes your body to lose more water through urine.
This dehydration is part of what contributes to hangovers and symptoms like fatigue, headaches, or even digestive issues such as diarrhea.
If you plan to drink, start with a big glass of water before the drinks begin. Then follow each alcoholic beverage with a full glass of water to help offset dehydration.
3. Drink Slowly & Stick to a Limit
The speed at which you drink matters.
The faster alcohol enters your bloodstream, the harder your body has to work to process it. Drinking quickly can spike blood alcohol levels and increase the likelihood of drinking too much alcohol.
Slowing down helps reduce stress on the body and allows your liver more time as it metabolizes alcohol.
Savor each sip, decide your limit ahead of time, and stick to it. Sharing your limit with a partner or friend can also help keep you accountable.
4. Take Activated Charcoal
Activated charcoal binds to toxins and chemicals, helping the body remove unwanted substances. It’s even used in emergency rooms as a treatment for poisoning.
Since alcohol is technically a toxin, you might assume charcoal could help “mop it up.” However, the research here is limited.
Activated charcoal only works before substances enter the bloodstream. Because alcohol is absorbed quickly, charcoal would need to be taken before drinking.
While there’s mostly anecdotal evidence that it may help reduce hangovers, the science is still unclear.
5. Make a Mocktail
Social pressure can make it difficult to cut back on alcohol. If you’re trying to reduce the amount of alcohol you drink, it’s easy to feel left out at gatherings.
A simple solution is swapping alcohol for a mocktail. This lets you enjoy a fun drink without the same long-term health concerns linked to alcohol consumption.
You can keep it simple with kombucha in a wine glass or make something fresh and creative.
Here’s my go-to favorite:
Dr. Amy’s Signature Mocktail
8 oz sparkling water
¼ tsp digestive bitters
Lime juice to taste
6. Choose Gluten-free Booze
Alcohol itself can be inflammatory, and for many people gluten is as well.
If you’re going to drink, choosing gluten-free options may help reduce digestive irritation. Skip beer and traditional whiskey and opt for tequila or potato vodka in cocktails.
There are also many gluten-free beer and hard cider options available today.
While this doesn’t eliminate the potential health risks, it may reduce additional inflammatory triggers depending on your sensitivities.
7. Switch to Natural Wine
Love wine? Me too.
The trouble is that many commercial wines contain added sugars and chemical additives. That’s why I switched to natural wine and noticed a big difference.
Natural wine is typically made without synthetic additives, tends to be lower in sugar, and often contains beneficial polyphenols like resveratrol.
That said, it’s important to remember that even natural wine is still alcohol. Drinking may still contribute to long-term health risks, and excessive intake can increase the risk of alcohol-related conditions including cancer risk.
The challenge is finding natural wine in stores — it can sometimes feel like looking for a needle in a haystack.
That’s why I was excited to discover Dry Farm Wines. Their wines are additive-free, lower in alcohol, extremely low in sugar, made with wild yeast, and grown organically without chemicals.
Best of all, if you want to try them out, you can get your first bottle for a penny. Yep, that’s right — for one cent. Click here to check it out.
Want to understand the science behind it? Read our article “How Does Alcohol Affect Your Body?” to learn how alcohol impacts your brain, gut health, hormones, sleep, and overall long-term health.
This article is based on an article written by our functional medicine doctor Dr. Amy and originally published on www.coreflexwellness.com.
Curious how your habits may be impacting your gut, hormones, sleep, or overall health? Our functional medicine doctor takes a root-cause approach to help you understand what your body needs to heal and thrive.
Schedule an appointment to learn more.
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