Alcohol has been a part of civilization for thousands of years, dating back to 7000 B.C. The Egyptians brewed beer; the Greeks and Romans were the earliest wine producers, and the Chinese were the first to produce spirits, even using alcohol medicinally as a sedative and pain reliever, as did the Americans during the civil war. Throughout history, the opinion on alcohol consumption has ranged from prohibition to encouraging red wine consumption for heart health. Today, alcohol seems to be part of every occasion wether it’s a wedding, a birthday celebration or simply a Friday evening after a long work week, yet we also have “Drynuary”, and mindful drinking movements like “sober curiosity”.
The truth of it all comes down to science; how our body processes alcohol. Everything you ingest is absorbed by your stomach lining and goes directly into your bloodstream where it is then processed and filtered by your liver. The liver breaks down and filters nutrients, chemicals, drugs and alcohol and any other toxins before they’re able to roam through your body, and it does a very good job of it. Now, here is where the science comes in. The liver can only handle so much. Overload it and these toxins are free to roam about your body affecting other organs as well as your liver itself.
Considering close to 70% of adults drink alcohol, it’s safe to say most of us understand that heavy drinking is where the trouble lies. By sticking to some realistic principles, you can still enjoy an age old ritual, while still keeping your health in check.
THE RULES FOR HEALTHY DRINKING
1. CUT THE SUGAR: Making your liver’s job a little easier and lightening its load of things to process not only reduces your chances of a hangover, but keeps excess calories down as well as your waistline. Choose fresh citrus to squeeze into your drink instead of sugary juices and sodas. Choose club soda to fill your cocktail or for extra credit, sparkling mineral water.
2. STICK TO CLEAR BOOZE: The darker the spirit, the more congeners (impurities that are created during the aging process). These chemicals make your liver work harder and are more likely to give you a hangover. Choose gin, vodka and 100% agave tequila to avoid congeners and additives.
3. BE A WINE SNOB: There is a reason French wine is so revered. When drinking wine, keep in mind that drier is better, it’s lower in sugar content and any additives. Red wines, especially Pinot Noir, Merlot, Cabernet and Rose all contain a heart healthy antioxidant called resveratrol. The best dry white wines are Chardonnay, Sauvignon Blanc and Pinot Grigio.
4. KNOW YOUR LIMIT: The liver can safely and effectively handle alcohol, in moderation. For women, this means 1 drink per day and for men, 2.
What exactly constitutes 1 drink?
- 12oz of beer
- 5 ounces of wine
- 3 ounces of sherry or port
- 2 ounces of liquor
Your liver is the most regenerative organs in the body, so it’s never too late to turn it around and improve its function by drinking less and supporting its health.
WAYS TO SUPPORT YOUR LIVER, THE BODY’S MAIN DETOX ORGAN
1. INCREASE ANTIOXIDANT RICH FOODS:
- Beets
- Blueberries
- Broccoli
- Brussels sprouts
- Citrus
- Turmeric
- Grapes
2. CUT OUT PROCESSED FOODS AND REFINED SUGAR: Remember, the less you give your liver to process, the more effective and healthy it is.
3. B VITAMINS: Heavy drinking has been shown to cause vitamin deficiencies. Increase your intake of B vitamin rich foods by incorporating eggs, salmon, avocado, spinach, bananas, broccoli, nutritional yeast , sunflower seeds, lentils, chickpeas and sweet potatoes into your diet.
HANGOVER REMEDIES
1. HYDRATE: Alcohol is a diuretic, leading to fluid and electrolyte loss, so always having a glass of water WITH your alcoholic drink, can help prevent. Choosing hydrating foods the next day like watermelon, cucumbers and potassium rich foods like bananas and avocados can help replenish.
2. PROTEIN: Overdoing it on alcohol can inhibit your absorption of certain amino acids (proteins) so replenishing the next day with lean proteins like fish and chicken can help.
3. ANTI-INFLAMMATORIES: I don’t mean over the counter meds, but natural food sources like ginger and turmeric which can help with inflammation, headache and nausea.
RECIPES FEATURED IN THIS ARTICLE:
Beet Hummus with Cruciferous Crudites
Sangria