Counterbalancing Those Holiday Drinks

Here’s how to balance out the effects of alcohol on the body with nutrients.

’Tis the season to gather and celebrate. Just make sure you’re balancing the effects of alcohol on the body with good food and nurturing habits.

Do you find yourself sipping consecutive glasses of wine, shaking up martinis, having holiday spritzes and toasting more than the here-and-there glass of champagne this time of year? It’s ok. It happens. The holidays are all about celebrating, coming together, eating, drinking and, well, being merry.

It’s important to remember that months of merriment should be countered with healing micronutrients and supportive antioxidants, hydration and vitamins. Here’s how to counterbalance those holiday drinks this season.

The Latest Research

That nightly glass of wine was once believed to promote longevity through its anti-inflammatory properties. Recent research, however, is raising an eyebrow on the idea that moderate drinking is ok, and is telling us that consuming even a small amount of alcohol increases health risks. 

This public health messaging around alcohol isn’t anything to be taken lightly. Studies are revealing links between regular alcohol consumption and higher risks of heart disease and cancer compared to those who drank only every once in a while.

“Alcohol is a carcinogen and contributes to about 50 different types of death,” Dr. Timothy Naimi told CNN Health in August. Naimi directs the Canadian Institute for Substance Use Research at the University of Victoria.“Overall, alcohol is a health hazard,” he says.

The bottom line: No amount of alcohol is good for you.

Offsetting Alcohol

So, what can we do? The obvious, most health-conscious option is to abstain completely from alcoholic beverages and replace them with creative and satisfying mocktails.

If that’s just not in the cards (we get it), try to supplement your diet with the following to offset the effects of alcohol in the body:

Hydration

Alcohol is a diuretic, meaning it causes the body to lose water and electrolytes-hence the feeling  of the hangover. Rehydrating is one of the most important steps to take, even after just one drink, in order to feel good the next day.

• Water: The most essential component to rehydrate your body. Just keep drinking water.  It helps.

• Coconut Water: Coconut water is high in electrolytes potassium, magnesium, and sodium, so it efficiently helps to replace what was lost through urination. Look for coconut water with less than 10g sugar per serving–some have very high added sugars.
• Herbal Teas: Chamomile, ginger, or peppermint tea can help soothe the stomach and rehydrate.
• Broth: Bone broth or vegetable broth provides hydration and replenishes electrolytes, plus the amino acids from the protein in the broth can support liver detoxification.  A cup of broth in the winter is similar to tea in warmth and comfort, but also has a rich flavor that is satisfying.

Foods Rich in B Vitamins

Alcohol naturally depletes B vitamins, particularly B1 (thiamine), B6 (pyridoxine), B12 (cobalamin), and folate. These are important for many of the body’s systems, including energy production and nervous system-which is part of the reason you feel badly after a night of drinking. Eating B vitamin-rich foods will support the body so you don’t feel so bad. Much better than eating fried foods your body might be craving.

• Leafy Greens: Spinach, kale, and swiss chard are excellent sources of folate (B9).
• Eggs: A good source of B vitamins, particularly B12, and they also provide protein to support recovery.
• Whole Grains: Brown rice, oats, and quinoa are rich in B vitamins, especially B1 and B6.
• Legumes: Beans, lentils, and peas provide a good amount of folate and other B vitamins.

Magnesium-Rich Foods

Alcohol depletes magnesium, an essential mineral that plays a role in muscle relaxation and nerve function and can help minimize hangover symptoms of tiredness and achiness.

• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are great sources of magnesium.

• Leafy Greens: Spinach and Swiss chard are excellent sources.
• Avocados: Rich in healthy fats and magnesium, good support for your nervous system.

Antioxidants

Alcohol produces free radicals in the body, leading to oxidative stress and inflammation. Consuming foods high in antioxidants can help neutralize these free radicals-minimizing the puffiness effect that you sometimes feel after you drink.

• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, which can help fight oxidative stress.
• Citrus Fruits: Oranges, lemons, and grapefruits provide vitamin C, which supports immune function, stress and detoxification.
• Green Tea: High in polyphenols, which are antioxidants that support liver function and overall detox. Also, green tea has a little caffeine, which should help perk you up.

Healthy Fats

Consuming healthy fats can help reduce inflammation and stabilize blood sugar levels, which may fluctuate after drinking alcohol. We tend to crave fats after drinks, so choosing healthy fats is the way to go, to reduce cravings, balance blood sugar and stabilize blood sugar.

• Avocados: Rich in healthy fats, avocados help reduce inflammation and stabilize blood sugar.
• Olive Oil: Contains monounsaturated fats and antioxidants, which can help combat inflammation and support liver function.  
• Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties and support brain health.

Don’t Expect Perfect

We don’t expect you to be perfect and you shouldn’t put that pressure on yourself either. Maybe consider a dry (don’t drink) January. Studies have shown this zero-alcohol approach to the new year — and attempt to revive our overworked holiday season livers — can have positive long term impacts. A damp (drinking less) January counts too.

You may feel irritable or a little depressed at the beginning of your dry or damp January, since alcohol decreases levels of stress hormones and gives us a temporary feeling of calm. Hormones will spike when it’s removed altogether. You’ll crave sugar in all forms. You’ll be low energy and foggy headed. Your body will notice for sure. 

I personally relied on oranges last year to give me a much needed boost daily for a few weeks. But once you get past that hump, you’ll likely enjoy better sleep, waking up feeling more rested, and notice healthier skin and a feeling of deeper hydration. Your heart and liver will thank you and your sex drive may even improve. 

For help navigating alcohol and finding your best personalized nutrition plan, reach out for a complimentary consultation. We’re here for you.