Alcohol is one of the most commonly consumed beverages in the world. It’s common to pour a drink at social gatherings, while celebrating major milestones, and even after a long day at work. And many of us grew up believing that alcohol was conducive to a good time, and that, in small amounts, it could even boost our health.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol is one of the most widely-consumed beverages in the world. Many of us drink at social gatherings, while celebrating major milestones, and even out of sheer boredom. Socially, we’re taught from a young age that alcohol is conducive to a good time, and that, in small amounts, it can even boost our health.
However, while drinking is a customary social behavior, alcohol can have a significant impact on our gut health. In this blog post, we'll explore the ways in which alcohol can harm our gut and provide tips on how we can improve our gut health as we reduce our intake or quit drinking.
The gut microbiome is an intricate and complex ecosystem, home to trillions of microorganisms such as bacteria, viruses, and fungi. These microorganisms play a critical role in maintaining our gut’s health, regulating our immune system, and supporting our overall health and well-being.
In terms of our immune system, the gut microbiome helps distinguish between harmful and harmless bacteria, and it prevents harmful bacteria from entering the bloodstream. An imbalance in the gut microbiome can weaken the immune system, leading to chronic inflammation and autoimmune diseases.
The state of our microbiome has been linked to mental health, with research showing that changes in its composition can affect brain function and behavior. It’s also responsible for producing neurotransmitters such as serotonin, which plays a role in mood regulation. Gut microbiome imbalances have been linked to conditions such as depression, anxiety, and even autism.
Consuming alcohol can disrupt the balance of bacteria in the gut, leading to a decrease in beneficial bacteria and an increase in harmful ones. This imbalance can lead to gut dysbiosis, an unhealthy shift in the gut microbiome that can contribute to a range of health problems.
Dr. Aly Cohen, author of Non-Toxic: Guide to Living Healthy in a Chemical World and founder of The Smart Human health and wellness platform, is an integrative rheumatologist and environmental health expert. According to her, bacteria, mold, and viruses have not evolved to survive contact with alcohol. Drinking can kill good bacteria and disrupt our gut function, which leads to bloating. But bloating is a transient inconvenience — too much drinking can lead to more serious conditions, including small intestinal bacterial overgrowth, autoimmune diseases, or other chronic illnesses.
She stresses the importance of thinking of the gut not just as a tube but also as an immune organ.
The gut lining is a critical barrier separating the contents of our gut from the rest of our body. When the gut lining is compromised, toxins and harmful substances can leak into our bloodstream, leading to inflammation and a host of health problems.
Alcohol damages the gut lining, increasing its permeability and allowing harmful substances to leak through. This “leaky gut” often leads to chronic inflammation, which contributes to a range of gut health issues such as irritable bowel syndrome (IBS), celiac disease, and inflammatory bowel disease (IBD). Emerging research has even shown that intestinal permeability is associated with issues outside of the gut, including mood disorders, acne, and arthritis.
To figure out what’s going on, we turned to Dr. Bidhan Das, assistant professor of colorectal surgery with McGovern Medical School at UTHealth Houston. Dr. Das says, “Stomach acid production can be impacted by alcohol. This could decrease the stomach's capacity to eliminate bacteria upon entry, which might permit potentially hazardous bacteria to penetrate the upper small intestine.”
He goes on to explain that the stomach lining contains mucous cells that protect the stomach wall from being harmed from digestive enzymes and acid. “Even just one very excessive drinking session might cause inflammation and lesions in the stomach's mucous cells.”
Finally, Dr. Das shares that based on the latest evidence, compared to non-drinkers or occasional drinkers, those who drink moderately (up to 4 drinks a day) have a 21% increased risk of colorectal cancer. Those who drink heavily (more than 4 drinks a day) have a 52% increased risk of colorectal cancer.
Our gut is responsible for absorbing essential nutrients, such as vitamins and minerals, from the food we eat. However, alcohol can interfere with the absorption of these nutrients, which contributes to nutrient deficiencies seen in heavy drinkers.
Alcohol damages the lining of our gut, as discussed above, making it difficult for our body to absorb nutrients properly. This can lead to deficiencies in key nutrients such as B vitamins, which can impact our overall health and well-being.
Here are a few of the most common nutrient deficiencies that result from prolonged alcohol use:
Gut motility refers to the rate at which food moves through our digestive system. Most of us rarely think of our food moving through the digestive tract when we eat because this process is involuntary (we don’t have to give it any thought at all!). However, we may notice impaired gut motility when we have symptoms like constipation, bloating, and abdominal pain.
Alcohol is known to slow gut motility, leading to digestive problems and changes in bowel movements. This can make it more difficult for our body to remove waste, which may contribute to gut health issues over time.
According to Dr. Das, “High alcohol content beverages (more than 15% alcohol volume) can delay stomach emptying, which can result in bacterial degradation of the food, and cause abdominal discomfort.”
Alcohol can undoubtedly have negative impacts on gut health, and on our overall well-being. We seldom think of the gut as the key to our immune system, but prioritizing gut health and developing a healthier relationship with alcohol allow us to feel and function at our best.
If you’ve consumed alcohol to excess in the past, there’s good news — we promise! It’s possible to undo the negative effects of alcohol on the gut and heal your gut lining. Here are some tips to help you keep your gut healthy.
Our bodies, which are approximately 60% water, heavily depend on adequate hydration for cellular function, temperature regulation, digestion, and, as mentioned above, detoxification. Toxins and waste products are more efficiently removed from our system when we are well-hydrated. This ensures a smoother metabolic process and aids in mitigating inflammation, especially in the gut.
Dr. Cohen highlights the importance of consuming filtered water as much as possible, as chemicals (like plastics) can make their way into tap water. Such contaminants not only disturb our bodily functions but also hamper the delicate balance of our gut flora. Filtered water offers a solution by providing a cleaner, safer source of hydration, devoid of many of these potential hazards.
A diet rich in whole foods (fruits, vegetables, and whole grains) can help support a healthy gut microbiome and gut lining. These foods provide essential nutrients, fiber, and antioxidants, which collectively support a flourishing microbiome and a robust gut lining. By prioritizing whole foods, we also avoid many of the food additives found in processed and pre-packaged foods. These additives, as Dr. Cohen suggests, may disrupt the gut's natural environment and potentially damage its lining. This, in turn, could pave the way for various digestive disorders and systemic health issues.
Dr. Shoshana Ungerleider, board certified internal medicine physician in primary care and host of the TED Health Podcast, discussed the importance of probiotics and prebiotics for gut health. “Taking probiotic supplements or consuming foods high in probiotics, such as yogurt, kefir, or kimchi, can help restore the balance of healthy gut bacteria,” she says. “Prebiotic foods, such as garlic, onions, and asparagus, can also feed beneficial gut bacteria.”
Furthermore, Dr. Das wants our readers to know that “all parts of the body can heal naturally.” Using probiotics (after consulting with your physician) can “repopulate the ‘good’ bacteria and change the balance of the microbiome in such a way that your gut lining has a better support system, which, in turn, will support your overall immunity.”
“Avoiding foods that irritate the gut lining, such as spicy or acidic foods, can help promote healing,” says Dr. Ungerleider. “Similarly, avoiding alcohol, smoking, and nonsteroidal anti-inflammatory drugs (NSAIDs) can also reduce inflammation and promote gut health.”
Alcohol can erode the mucosal layer of the gut, potentially leading to ulcers. Smoking has a myriad of toxins that adversely impact gut health. NSAIDs, commonly used for pain management, can sometimes cause gastric irritation or even bleeding. By minimizing or eliminating these irritants, the gut has a fighting chance to reduce inflammation and initiate a healing process.
We’re all stressed out these days, and unfortunately, this stress can wreak havoc on our gut if not properly managed. According to Dr. Cohen, stress changes the acidity and alkalinity of the gut, which can throw off the balance of good and bad bacteria.
To counteract this, relaxation activities such as meditation, deep breathing exercises, and even hobbies can prove invaluable. Regular physical activity also plays a dual role: it not only helps manage stress but it can stimulate gut motility, aiding digestion and preventing constipation.
“Sleep is essential for gut health, as it allows the body to repair and regenerate the gut lining,” Dr. Ungerleider says. Each of us should aim for 7-9 hours of sleep each night to heal the gut lining and keep it in good shape.
During these hours of rest, the body focuses on repair and regeneration, and the gut lining is a prime focus. The cells rejuvenate, the mucosal barrier strengthens, and any potential damage — alcohol-related or otherwise — starts its healing process.
Taking a break from alcohol, even if we’re not ready to go sober, can give the gut a chance to heal and recover. Consider easing off alcohol for a few weeks or months to help support gut health. Reframe’s challenges — like Dry January, Sober Spring, or 1,000 Hours Dry — are an excellent way to do so with the support of the Reframe community. You’ll find effective, science-backed coping mechanisms and discover ways to enjoy life beyond alcohol.
Alcohol is one of the most widely-consumed beverages in the world. Many of us drink at social gatherings, while celebrating major milestones, and even out of sheer boredom. Socially, we’re taught from a young age that alcohol is conducive to a good time, and that, in small amounts, it can even boost our health.
However, while drinking is a customary social behavior, alcohol can have a significant impact on our gut health. In this blog post, we'll explore the ways in which alcohol can harm our gut and provide tips on how we can improve our gut health as we reduce our intake or quit drinking.
The gut microbiome is an intricate and complex ecosystem, home to trillions of microorganisms such as bacteria, viruses, and fungi. These microorganisms play a critical role in maintaining our gut’s health, regulating our immune system, and supporting our overall health and well-being.
In terms of our immune system, the gut microbiome helps distinguish between harmful and harmless bacteria, and it prevents harmful bacteria from entering the bloodstream. An imbalance in the gut microbiome can weaken the immune system, leading to chronic inflammation and autoimmune diseases.
The state of our microbiome has been linked to mental health, with research showing that changes in its composition can affect brain function and behavior. It’s also responsible for producing neurotransmitters such as serotonin, which plays a role in mood regulation. Gut microbiome imbalances have been linked to conditions such as depression, anxiety, and even autism.
Consuming alcohol can disrupt the balance of bacteria in the gut, leading to a decrease in beneficial bacteria and an increase in harmful ones. This imbalance can lead to gut dysbiosis, an unhealthy shift in the gut microbiome that can contribute to a range of health problems.
Dr. Aly Cohen, author of Non-Toxic: Guide to Living Healthy in a Chemical World and founder of The Smart Human health and wellness platform, is an integrative rheumatologist and environmental health expert. According to her, bacteria, mold, and viruses have not evolved to survive contact with alcohol. Drinking can kill good bacteria and disrupt our gut function, which leads to bloating. But bloating is a transient inconvenience — too much drinking can lead to more serious conditions, including small intestinal bacterial overgrowth, autoimmune diseases, or other chronic illnesses.
She stresses the importance of thinking of the gut not just as a tube but also as an immune organ.
The gut lining is a critical barrier separating the contents of our gut from the rest of our body. When the gut lining is compromised, toxins and harmful substances can leak into our bloodstream, leading to inflammation and a host of health problems.
Alcohol damages the gut lining, increasing its permeability and allowing harmful substances to leak through. This “leaky gut” often leads to chronic inflammation, which contributes to a range of gut health issues such as irritable bowel syndrome (IBS), celiac disease, and inflammatory bowel disease (IBD). Emerging research has even shown that intestinal permeability is associated with issues outside of the gut, including mood disorders, acne, and arthritis.
To figure out what’s going on, we turned to Dr. Bidhan Das, assistant professor of colorectal surgery with McGovern Medical School at UTHealth Houston. Dr. Das says, “Stomach acid production can be impacted by alcohol. This could decrease the stomach's capacity to eliminate bacteria upon entry, which might permit potentially hazardous bacteria to penetrate the upper small intestine.”
He goes on to explain that the stomach lining contains mucous cells that protect the stomach wall from being harmed from digestive enzymes and acid. “Even just one very excessive drinking session might cause inflammation and lesions in the stomach's mucous cells.”
Finally, Dr. Das shares that based on the latest evidence, compared to non-drinkers or occasional drinkers, those who drink moderately (up to 4 drinks a day) have a 21% increased risk of colorectal cancer. Those who drink heavily (more than 4 drinks a day) have a 52% increased risk of colorectal cancer.
Our gut is responsible for absorbing essential nutrients, such as vitamins and minerals, from the food we eat. However, alcohol can interfere with the absorption of these nutrients, which contributes to nutrient deficiencies seen in heavy drinkers.
Alcohol damages the lining of our gut, as discussed above, making it difficult for our body to absorb nutrients properly. This can lead to deficiencies in key nutrients such as B vitamins, which can impact our overall health and well-being.
Here are a few of the most common nutrient deficiencies that result from prolonged alcohol use:
Gut motility refers to the rate at which food moves through our digestive system. Most of us rarely think of our food moving through the digestive tract when we eat because this process is involuntary (we don’t have to give it any thought at all!). However, we may notice impaired gut motility when we have symptoms like constipation, bloating, and abdominal pain.
Alcohol is known to slow gut motility, leading to digestive problems and changes in bowel movements. This can make it more difficult for our body to remove waste, which may contribute to gut health issues over time.
According to Dr. Das, “High alcohol content beverages (more than 15% alcohol volume) can delay stomach emptying, which can result in bacterial degradation of the food, and cause abdominal discomfort.”
Alcohol can undoubtedly have negative impacts on gut health, and on our overall well-being. We seldom think of the gut as the key to our immune system, but prioritizing gut health and developing a healthier relationship with alcohol allow us to feel and function at our best.
If you’ve consumed alcohol to excess in the past, there’s good news — we promise! It’s possible to undo the negative effects of alcohol on the gut and heal your gut lining. Here are some tips to help you keep your gut healthy.
Our bodies, which are approximately 60% water, heavily depend on adequate hydration for cellular function, temperature regulation, digestion, and, as mentioned above, detoxification. Toxins and waste products are more efficiently removed from our system when we are well-hydrated. This ensures a smoother metabolic process and aids in mitigating inflammation, especially in the gut.
Dr. Cohen highlights the importance of consuming filtered water as much as possible, as chemicals (like plastics) can make their way into tap water. Such contaminants not only disturb our bodily functions but also hamper the delicate balance of our gut flora. Filtered water offers a solution by providing a cleaner, safer source of hydration, devoid of many of these potential hazards.
A diet rich in whole foods (fruits, vegetables, and whole grains) can help support a healthy gut microbiome and gut lining. These foods provide essential nutrients, fiber, and antioxidants, which collectively support a flourishing microbiome and a robust gut lining. By prioritizing whole foods, we also avoid many of the food additives found in processed and pre-packaged foods. These additives, as Dr. Cohen suggests, may disrupt the gut's natural environment and potentially damage its lining. This, in turn, could pave the way for various digestive disorders and systemic health issues.
Dr. Shoshana Ungerleider, board certified internal medicine physician in primary care and host of the TED Health Podcast, discussed the importance of probiotics and prebiotics for gut health. “Taking probiotic supplements or consuming foods high in probiotics, such as yogurt, kefir, or kimchi, can help restore the balance of healthy gut bacteria,” she says. “Prebiotic foods, such as garlic, onions, and asparagus, can also feed beneficial gut bacteria.”
Furthermore, Dr. Das wants our readers to know that “all parts of the body can heal naturally.” Using probiotics (after consulting with your physician) can “repopulate the ‘good’ bacteria and change the balance of the microbiome in such a way that your gut lining has a better support system, which, in turn, will support your overall immunity.”
“Avoiding foods that irritate the gut lining, such as spicy or acidic foods, can help promote healing,” says Dr. Ungerleider. “Similarly, avoiding alcohol, smoking, and nonsteroidal anti-inflammatory drugs (NSAIDs) can also reduce inflammation and promote gut health.”
Alcohol can erode the mucosal layer of the gut, potentially leading to ulcers. Smoking has a myriad of toxins that adversely impact gut health. NSAIDs, commonly used for pain management, can sometimes cause gastric irritation or even bleeding. By minimizing or eliminating these irritants, the gut has a fighting chance to reduce inflammation and initiate a healing process.
We’re all stressed out these days, and unfortunately, this stress can wreak havoc on our gut if not properly managed. According to Dr. Cohen, stress changes the acidity and alkalinity of the gut, which can throw off the balance of good and bad bacteria.
To counteract this, relaxation activities such as meditation, deep breathing exercises, and even hobbies can prove invaluable. Regular physical activity also plays a dual role: it not only helps manage stress but it can stimulate gut motility, aiding digestion and preventing constipation.
“Sleep is essential for gut health, as it allows the body to repair and regenerate the gut lining,” Dr. Ungerleider says. Each of us should aim for 7-9 hours of sleep each night to heal the gut lining and keep it in good shape.
During these hours of rest, the body focuses on repair and regeneration, and the gut lining is a prime focus. The cells rejuvenate, the mucosal barrier strengthens, and any potential damage — alcohol-related or otherwise — starts its healing process.
Taking a break from alcohol, even if we’re not ready to go sober, can give the gut a chance to heal and recover. Consider easing off alcohol for a few weeks or months to help support gut health. Reframe’s challenges — like Dry January, Sober Spring, or 1,000 Hours Dry — are an excellent way to do so with the support of the Reframe community. You’ll find effective, science-backed coping mechanisms and discover ways to enjoy life beyond alcohol.
Ever wonder how that drink really interacts with your body? From brain fog to sugar spikes, our latest blog explains the science behind alcohol and the major body systems!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Alcohol is all around us — at social gatherings, wedding and holiday celebrations, work functions, dinner parties, vacation resorts, or neighborhood restaurants. We see it, smell it, hear about it, and wonder whether to have that glass of wine, cocktail, or pint of beer. But what’s really going on in our bodies once alcohol is in the picture?
We all know about alcohol’s immediate effects, but alcohol’s interaction with our body’s biological systems is more complex. Let’s explore the nuanced effects of alcohol on vital organs such as the brain, heart, liver, and stomach. Armed with scientific insights, we can have a better understanding of the long-term implications — and make decisions that truly serve us best!
From the first sip, alcohol quickly enters the bloodstream and starts its journey to the brain. While wemight feel more talkative, relaxed,or even euphoric after the first fewsips, alcohol is actually depressingour central nervous system. This downer effect can lead to impaired judgment, slower reflexes, and distorted vision and hearing. With consistent alcohol consumption, the brain can undergo structural and functional changes that impact memory and learning.
Here’s a closer look at what happens:
Our heart is always hard at work, rhythmically pumping blood to ensure that every part of our body gets the nutrients and oxygen it needs. But what happens when we introduce alcohol to this intricate system?
The liver and booze have a complicated relationship. Because the liver tirelessly works behind the scenes, carrying out over 500 essential tasks, we often become acutely aware of its importance only when something goes amiss. And one of the things that can put undue stress on this critical organ? You guessed it — alcohol.
Once alcohol enters our system, the liver is the frontline defense, breaking it down so our body can eliminate it by using an enzyme called alcohol dehydrogenase (ADH) to convert alcohol into acetaldehyde, a toxic substance. Acetaldehyde is then further broken down into harmless water and carbon dioxide. However, the liver can only process a limited amount of alcohol per hour. Overwhelming it can lead to the toxic build-up of acetaldehyde, causing problems:
It's not only about how much we drink, but also how we drink. Binge drinking — consuming a lot of alcohol in a short period — can overwhelm the liver, leading to a sharp rise in blood alcohol concentration. This acute stress on the liver can lead to rapid liver damage.
Ever feel a burning sensation in your stomach after drinking? That's because alcohol stimulates acid production, leading to gastritis or inflammation. It can also damage the stomach lining, paving the way for ulcers. Here’s what happens in more detail:
While we might often associate sugar spikes with indulgent desserts or that extra dollop of syrup, alcohol can mess with our blood sugar levels as well. When we take that first sip — especially those sweet cocktails or sugary beers — our blood sugar can initially spike. But here's the twist: as our liver processes the alcohol, it's less efficient at producing glucose, leading to a potential rapid drop in blood sugar levels. This roller coaster of rising and then plummeting sugar levels can leave us feeling dizzy, disoriented, or shaky.
Few of us think about our immune system; we take our intricate, 24/7 defense system for granted. This network of cells and proteins is always on high alert, protecting us in ways we rarely appreciate.
But what happens when alcohol enters the scene? Science shows that regular drinking can weaken our immune system, making the body an easy target for diseases ranging from common colds to more severe infections:
Now that we know how alcohol impacts our body, is there anything we can do about it? Absolutely!
As for cutting back or starting your quitting journey, these tips can help:
The body is a remarkable assembly of interconnected systems, each playing a unique role yet collaborating seamlessly for our overall well-being. When alcohol enters the scene, it touches each bit, leaving both immediate and long-term imprints.
While understanding the glitches alcohol causes in the dynamics of our physiology is crucial, the picture isn’t all bleak — it’s heartening to realize our body’s incredible resilience and adaptability. By making informed choices and supporting our system with the right tools and practices, we can promote healing, harmony, and optimal functioning!
Alcohol is all around us — at social gatherings, wedding and holiday celebrations, work functions, dinner parties, vacation resorts, or neighborhood restaurants. We see it, smell it, hear about it, and wonder whether to have that glass of wine, cocktail, or pint of beer. But what’s really going on in our bodies once alcohol is in the picture?
We all know about alcohol’s immediate effects, but alcohol’s interaction with our body’s biological systems is more complex. Let’s explore the nuanced effects of alcohol on vital organs such as the brain, heart, liver, and stomach. Armed with scientific insights, we can have a better understanding of the long-term implications — and make decisions that truly serve us best!
From the first sip, alcohol quickly enters the bloodstream and starts its journey to the brain. While wemight feel more talkative, relaxed,or even euphoric after the first fewsips, alcohol is actually depressingour central nervous system. This downer effect can lead to impaired judgment, slower reflexes, and distorted vision and hearing. With consistent alcohol consumption, the brain can undergo structural and functional changes that impact memory and learning.
Here’s a closer look at what happens:
Our heart is always hard at work, rhythmically pumping blood to ensure that every part of our body gets the nutrients and oxygen it needs. But what happens when we introduce alcohol to this intricate system?
The liver and booze have a complicated relationship. Because the liver tirelessly works behind the scenes, carrying out over 500 essential tasks, we often become acutely aware of its importance only when something goes amiss. And one of the things that can put undue stress on this critical organ? You guessed it — alcohol.
Once alcohol enters our system, the liver is the frontline defense, breaking it down so our body can eliminate it by using an enzyme called alcohol dehydrogenase (ADH) to convert alcohol into acetaldehyde, a toxic substance. Acetaldehyde is then further broken down into harmless water and carbon dioxide. However, the liver can only process a limited amount of alcohol per hour. Overwhelming it can lead to the toxic build-up of acetaldehyde, causing problems:
It's not only about how much we drink, but also how we drink. Binge drinking — consuming a lot of alcohol in a short period — can overwhelm the liver, leading to a sharp rise in blood alcohol concentration. This acute stress on the liver can lead to rapid liver damage.
Ever feel a burning sensation in your stomach after drinking? That's because alcohol stimulates acid production, leading to gastritis or inflammation. It can also damage the stomach lining, paving the way for ulcers. Here’s what happens in more detail:
While we might often associate sugar spikes with indulgent desserts or that extra dollop of syrup, alcohol can mess with our blood sugar levels as well. When we take that first sip — especially those sweet cocktails or sugary beers — our blood sugar can initially spike. But here's the twist: as our liver processes the alcohol, it's less efficient at producing glucose, leading to a potential rapid drop in blood sugar levels. This roller coaster of rising and then plummeting sugar levels can leave us feeling dizzy, disoriented, or shaky.
Few of us think about our immune system; we take our intricate, 24/7 defense system for granted. This network of cells and proteins is always on high alert, protecting us in ways we rarely appreciate.
But what happens when alcohol enters the scene? Science shows that regular drinking can weaken our immune system, making the body an easy target for diseases ranging from common colds to more severe infections:
Now that we know how alcohol impacts our body, is there anything we can do about it? Absolutely!
As for cutting back or starting your quitting journey, these tips can help:
The body is a remarkable assembly of interconnected systems, each playing a unique role yet collaborating seamlessly for our overall well-being. When alcohol enters the scene, it touches each bit, leaving both immediate and long-term imprints.
While understanding the glitches alcohol causes in the dynamics of our physiology is crucial, the picture isn’t all bleak — it’s heartening to realize our body’s incredible resilience and adaptability. By making informed choices and supporting our system with the right tools and practices, we can promote healing, harmony, and optimal functioning!
By quitting drinking, we’re no longer taking in excess calories from alcohol. However, it’s still important that we focus on our caloric intake and overall diet to avoid gaining — or hanging onto — extra weight.
Whether you’re cutting back or quitting for good, Reframe has got you covered. Our #1 neuroscience-backed app has helped hundreds of thousands of people to drink less or stop drinking altogether.
We do science, not stigma! Our goal is to equip you with the tools and knowledge you need to succeed in your drinking and weight loss goals as part of living a healthier, happier lifestyle. If you feel like you’re alone by not drinking, then we’ve got a fantastic community of people just like you from around the world who are standing by in our 24/7 Forum chat and in our daily Zoom check-in calls. Get the support and encouragement you need to sustain you through the challenges of cutting back or transitioning to sobriety. We’re so excited that you’re embarking on this journey and we want to help you succeed, so we’re offering you a 7-day free trial to give our app a try and see for yourself whether it’s the right fit for you. Get ready to discover life beyond drinking. Download the Reframe app now and let’s get started!
Have you been thinking about no longer drinking alcohol, or are you already living alcohol-free? Either way, here at Reframe we want to congratulate you for taking a bold step towards improving your quality of life and your overall health!
One of the challenges that can come along with no longer drinking, however, is that we can easily start to gain weight. This happens because our bodies are missing the calories they’re used to getting from alcoholic drinks, so we can find ourselves substituting other food and drinks which might have even more calories than the original alcoholic beverages. Over time, this can add up to weight gain. If you’re considering the alcohol-free path, we want you to be aware of the possible pitfalls that can arise in your efforts to not drink. And, if you’re already on that path by avoiding alcohol, then we especially want to equip you with the knowledge and skills you need to thrive and continue on your alcohol-free journey.
So, let’s get to it! Here are some of the best tips we’ve found for how to lose weight when you quit drinking.
In order to compensate for the loss of calories from alcohol, it will be helpful to know what your baseline of calories is to begin with. Therefore, keeping a food journal can give you an idea of what you’re consuming on a daily basis so you know what to compare your diet to moving forward. You might keep track of calories the old fashioned way with a pen and paper, or you can find any number of calorie tracking apps on your phone. The more detailed your journal, the better — try to include things like when you ate or drank, what the portion or drink size was, and any other relevant details so you can have an accurate comparison from week to week.
This will be a great aid in your alcohol-free journey because now you’ll catch on to any unhealthy trends in how you’re eating during meals and when you’re snacking in between. Perhaps after quitting alcohol, you’ll find yourself being hungry at the times when you used to drink, or your body may signal that it wants more calories at different times. Each of us is different, which is why it’s so important for you to understand your unique body and habits. Doing so will be a great first step towards losing weight after you quit drinking!
When we’re trying to lose weight, the types of food we eat can make a big difference, not just the amount. Foods that are rich in protein, for example, can help give our metabolism a boost and this contributes to weight loss. Some ideas for protein include lean meats, fish, nuts, eggs, tofu, and beans. Because proteins require more time to be digested, you will likely feel full longer than after you eat other kinds of foods, and therefore you’ll be less likely to snack in between meals. Speaking of snacks, try to make your eating in between meals actually nutritional — this could be something as simple as a hard-boiled egg instead of a candy bar.
Another key group of food to include in your diet are vegetables because they’re low in calories but high in nutrients, so they can help fill you up without adding too many calories to your overall diet. Vegetables can be incorporated into every meal along with the proteins we discussed above — think about an egg-white omelette with your favorite veggies diced and mixed in. Vegetables can even be incorporated into your snack routine — in that case, it might be celery sticks with nut butter or carrots with hummus.
A key step to take in order to help boost your diet with these excellent sources of nutrition is to set aside time every week to plan out what you’ll eat each day. Think about the foods you enjoy the most and make a meal plan based on those — and then, if possible, consider doing your grocery shopping online so that you’ll only get the items that you really need and you’ll be less likely to throw those impulse purchases into your cart.
When you’re meal planning and shopping, you’ll also want to steer clear of processed foods which are high in calories but low in nutritional value. Sure, they taste good, but they won’t be digested as well as natural foods and they’ll leave you feeling worse in the long run than if you had stuck with the healthy stuff.
This doesn’t mean you can’t ever have a cookie or some chips, but it does mean that if you do indulge in them, they should be more of an occasional treat than an everyday staple of your diet. Try to stick to whole foods wherever you can, like fruits, vegetables, and whole grains. There are also many ways to enjoy your favorite treats in a more healthy way — for instance, you might try a health-conscious version of a cookie recipe and be pleasantly surprised at just how good it tastes (with way fewer calories!). And, if you’re a big fan of frozen meals, try to cook your own food on the weekends and freeze it to reheat during the week. This will still give you the convenience of frozen dinners but a lot more nutritional value and a lot less calories.
Every plan to lose weight should include some form of exercise because moving our body is going to increase our metabolism and burn more calories. You don’t have to sign up for a marathon in order to reap the benefits of intentional exercise — just try to set aside time at least a few times a week to do the activities that you most enjoy. Even walking for 30 minutes can be an excellent way to burn calories without having to do an intense workout.
Find the things you like doing so that you’ll be more likely to actually do them. And, as with your diet plan, sit down at the beginning of the week and schedule exactly when you’re going to exercise and what you’re going to do during that window of time. Depending on your ability level and preference, you can also try jogging, cycling, swimming, or an aerobics class. Group classes are especially helpful for encouraging us to get our exercise in. We have a set time and place to be, we develop relationships with our classmates, and we’re more likely to show up and get the workout in.
These two key factors will be extremely important to solidifying all the gains we’re making in the other areas. Drinking enough water (ideally eight glasses per day) helps our body stay hydrated and healthy by keeping our metabolism functioning at its peak efficiency. It also helps if we can drink a glass of water before we reach for another portion or an extra snack that we hadn’t planned on — sometimes just filling our stomach can help us stave off the craving for more food. If we find that plain water doesn’t sound good, we can always add some low-calorie flavoring to it by infusing herbs and fruits like strawberries and mint.
Additionally, we set ourselves up for success with weight loss when we get the right amount of sleep, which is usually seven to eight hours per night for most adults. Going to bed at the same time every night and waking up at the same time every day can also help your body get into a solid routine that will maximize your energy and performance, along with your metabolism. To get the best sleep, try to limit the amount of caffeine you drink, don’t use screens in your bedroom, and develop a relaxing routine in the evening that includes journaling, reading, stretching, or meditation before getting into bed.
Have you been thinking about no longer drinking alcohol, or are you already living alcohol-free? Either way, here at Reframe we want to congratulate you for taking a bold step towards improving your quality of life and your overall health!
One of the challenges that can come along with no longer drinking, however, is that we can easily start to gain weight. This happens because our bodies are missing the calories they’re used to getting from alcoholic drinks, so we can find ourselves substituting other food and drinks which might have even more calories than the original alcoholic beverages. Over time, this can add up to weight gain. If you’re considering the alcohol-free path, we want you to be aware of the possible pitfalls that can arise in your efforts to not drink. And, if you’re already on that path by avoiding alcohol, then we especially want to equip you with the knowledge and skills you need to thrive and continue on your alcohol-free journey.
So, let’s get to it! Here are some of the best tips we’ve found for how to lose weight when you quit drinking.
In order to compensate for the loss of calories from alcohol, it will be helpful to know what your baseline of calories is to begin with. Therefore, keeping a food journal can give you an idea of what you’re consuming on a daily basis so you know what to compare your diet to moving forward. You might keep track of calories the old fashioned way with a pen and paper, or you can find any number of calorie tracking apps on your phone. The more detailed your journal, the better — try to include things like when you ate or drank, what the portion or drink size was, and any other relevant details so you can have an accurate comparison from week to week.
This will be a great aid in your alcohol-free journey because now you’ll catch on to any unhealthy trends in how you’re eating during meals and when you’re snacking in between. Perhaps after quitting alcohol, you’ll find yourself being hungry at the times when you used to drink, or your body may signal that it wants more calories at different times. Each of us is different, which is why it’s so important for you to understand your unique body and habits. Doing so will be a great first step towards losing weight after you quit drinking!
When we’re trying to lose weight, the types of food we eat can make a big difference, not just the amount. Foods that are rich in protein, for example, can help give our metabolism a boost and this contributes to weight loss. Some ideas for protein include lean meats, fish, nuts, eggs, tofu, and beans. Because proteins require more time to be digested, you will likely feel full longer than after you eat other kinds of foods, and therefore you’ll be less likely to snack in between meals. Speaking of snacks, try to make your eating in between meals actually nutritional — this could be something as simple as a hard-boiled egg instead of a candy bar.
Another key group of food to include in your diet are vegetables because they’re low in calories but high in nutrients, so they can help fill you up without adding too many calories to your overall diet. Vegetables can be incorporated into every meal along with the proteins we discussed above — think about an egg-white omelette with your favorite veggies diced and mixed in. Vegetables can even be incorporated into your snack routine — in that case, it might be celery sticks with nut butter or carrots with hummus.
A key step to take in order to help boost your diet with these excellent sources of nutrition is to set aside time every week to plan out what you’ll eat each day. Think about the foods you enjoy the most and make a meal plan based on those — and then, if possible, consider doing your grocery shopping online so that you’ll only get the items that you really need and you’ll be less likely to throw those impulse purchases into your cart.
When you’re meal planning and shopping, you’ll also want to steer clear of processed foods which are high in calories but low in nutritional value. Sure, they taste good, but they won’t be digested as well as natural foods and they’ll leave you feeling worse in the long run than if you had stuck with the healthy stuff.
This doesn’t mean you can’t ever have a cookie or some chips, but it does mean that if you do indulge in them, they should be more of an occasional treat than an everyday staple of your diet. Try to stick to whole foods wherever you can, like fruits, vegetables, and whole grains. There are also many ways to enjoy your favorite treats in a more healthy way — for instance, you might try a health-conscious version of a cookie recipe and be pleasantly surprised at just how good it tastes (with way fewer calories!). And, if you’re a big fan of frozen meals, try to cook your own food on the weekends and freeze it to reheat during the week. This will still give you the convenience of frozen dinners but a lot more nutritional value and a lot less calories.
Every plan to lose weight should include some form of exercise because moving our body is going to increase our metabolism and burn more calories. You don’t have to sign up for a marathon in order to reap the benefits of intentional exercise — just try to set aside time at least a few times a week to do the activities that you most enjoy. Even walking for 30 minutes can be an excellent way to burn calories without having to do an intense workout.
Find the things you like doing so that you’ll be more likely to actually do them. And, as with your diet plan, sit down at the beginning of the week and schedule exactly when you’re going to exercise and what you’re going to do during that window of time. Depending on your ability level and preference, you can also try jogging, cycling, swimming, or an aerobics class. Group classes are especially helpful for encouraging us to get our exercise in. We have a set time and place to be, we develop relationships with our classmates, and we’re more likely to show up and get the workout in.
These two key factors will be extremely important to solidifying all the gains we’re making in the other areas. Drinking enough water (ideally eight glasses per day) helps our body stay hydrated and healthy by keeping our metabolism functioning at its peak efficiency. It also helps if we can drink a glass of water before we reach for another portion or an extra snack that we hadn’t planned on — sometimes just filling our stomach can help us stave off the craving for more food. If we find that plain water doesn’t sound good, we can always add some low-calorie flavoring to it by infusing herbs and fruits like strawberries and mint.
Additionally, we set ourselves up for success with weight loss when we get the right amount of sleep, which is usually seven to eight hours per night for most adults. Going to bed at the same time every night and waking up at the same time every day can also help your body get into a solid routine that will maximize your energy and performance, along with your metabolism. To get the best sleep, try to limit the amount of caffeine you drink, don’t use screens in your bedroom, and develop a relaxing routine in the evening that includes journaling, reading, stretching, or meditation before getting into bed.
Quitting drinking has many benefits, including weight loss. Learn more about how to make cutting back on drinking easier and healthier.
As soon as you quit drinking, your bloodstream will start to clear up. It may take up to 30 days for your hormones to properly balance out. Even though it might feel like 30 days is a long time to wait, this brief period of rest can make a world of difference when it comes to health benefits and improving metabolism. After you put an end to binge drinking, those large plates of fries won’t look so appetizing. You’ll also reap the rewards of improved sleep and digestion.
Excessive drinking is not good for your health and can take a toll on your body, one way being how it affects your weight. When you stop drinking alcohol, you may experience some quick weight loss in the days immediately following. This is usually fluids or water weight you’re losing, although the research on how soon after quitting alcohol people lose weight is limited. In addition to the initial pounds lost, studies suggest that long-term abstaining from alcohol can lead to further reductions in calories and fat, thus helping with overall weight regulation. Quitting alcohol can definitely help when it comes to reaching long-term goals of weight management, but remember that a healthful diet and physical activity will also be factors contributing to success.
Quitting alcohol is one of the most sensible and easy ways to reduce calories and lose weight. For many, cutting out alcohol can easily help them reduce their daily caloric intake from around 2,000 to 1,500 or even lower. How soon you start losing weight after quitting alcohol depends on how many calories those beverages contain.
Research reveals that sustained sleep deprivation or sleep of low quality increases stress hormones, making it more difficult to burn fat. To reduce stress and take control of your weight goals, ensuring you get enough quality rest is key. Inadequate sleep can lead to hormonal changes which raise appetite — yet another reason why proper sleeping habits are so important. Keeping a regular sleeping schedule while cutting back on alcohol consumption could improve the quality of your rest and potentially decrease your cravings.
Although it's easy to assume that most cocktails and mixers are high in added sugar, understanding how much natural sugar a glass of red wine or champagne contains is equally important. Grapes naturally contain sugars. Consuming 8 ounces of red wine or Champagne will give you around 2-3 grams of sugar — half the amount of sugar that is recommended for an entire day. It's important to note, however, that how soon after quitting alcohol you lose weight will depend on how much you've been drinking — higher quantities indicate higher sugar intake, which can result in weight gain as well as inflammation. The best way to ensure healthy weight loss is to limit your total sugar intake by reducing or eliminating sweeter alcoholic beverages and relying more on naturally sweetened drinks like red wine and Champagne.
It is commonly known that drinking alcohol can lead to increased cravings for unhealthy foods. Right after consuming alcohol, the brain will often want more calories. This means that cutting out alcohol altogether can help reduce those pesky cravings and potentially give you the opportunity to break your dieting cycle.
When it comes to alcohol intake, your body processes the alcohol before anything else, meaning that it can get used as an energy source instead of the glucose in carbohydrates you’ve consumed. This extra glucose is then likely to be stored as fat. As such, quitting drinking can lead to improved weight management since your stomach and intestines are able to break down and absorb more nutrients thanks to lower stress levels and fewer excess carbohydrates.
Quitting alcohol can have a great impact on your weight. When you give up alcohol, your metabolism is able to work more efficiently, enabling you to lose weight sooner than if you dieted but kept drinking. Alcohol is known to slow down how quickly the body burns fat while also increasing how easily glucose from carbs is converted into fat and stored away instead of used as fuel.
Alcohol consumption shrinks aerobic capacity and endurance. Any workouts taken on after drinking are usually less effective. Quitting alcohol could have an even greater positive impact; how soon after quitting do you actually start to see the benefits? Studies have found that within weeks of forgoing alcohol, there was an increase in metabolism and body fat burning; workout gains came later. Muscle gain is also significantly increased, showing how quitting alcohol can result in drastic changes when attempting to lose weight or gain muscle. Anything done with the goal of leaving out "liquid calories" will pay off in the end with long-lasting results.
Alcohol can provide short-term pleasure for some people, but overconsumption and addiction can lead to deteriorated physical and emotional stability. When we choose to reduce or eliminate our alcohol intake, it gives our brains the opportunity to heal and manage emotions better. Many have seen substantial changes in how they take care of themselves, such as increased exercise, lower stress levels and healthier food choices — all leading to weight loss. The effects can be noticed soon after quitting alcohol as weight loss is often a very visible change in how we look. Reducing excessive drinking habits may require time and effort, but the astonishing health benefits are worth it.
As soon as you quit drinking, your bloodstream will start to clear up. It may take up to 30 days for your hormones to properly balance out. Even though it might feel like 30 days is a long time to wait, this brief period of rest can make a world of difference when it comes to health benefits and improving metabolism. After you put an end to binge drinking, those large plates of fries won’t look so appetizing. You’ll also reap the rewards of improved sleep and digestion.
Excessive drinking is not good for your health and can take a toll on your body, one way being how it affects your weight. When you stop drinking alcohol, you may experience some quick weight loss in the days immediately following. This is usually fluids or water weight you’re losing, although the research on how soon after quitting alcohol people lose weight is limited. In addition to the initial pounds lost, studies suggest that long-term abstaining from alcohol can lead to further reductions in calories and fat, thus helping with overall weight regulation. Quitting alcohol can definitely help when it comes to reaching long-term goals of weight management, but remember that a healthful diet and physical activity will also be factors contributing to success.
Quitting alcohol is one of the most sensible and easy ways to reduce calories and lose weight. For many, cutting out alcohol can easily help them reduce their daily caloric intake from around 2,000 to 1,500 or even lower. How soon you start losing weight after quitting alcohol depends on how many calories those beverages contain.
Research reveals that sustained sleep deprivation or sleep of low quality increases stress hormones, making it more difficult to burn fat. To reduce stress and take control of your weight goals, ensuring you get enough quality rest is key. Inadequate sleep can lead to hormonal changes which raise appetite — yet another reason why proper sleeping habits are so important. Keeping a regular sleeping schedule while cutting back on alcohol consumption could improve the quality of your rest and potentially decrease your cravings.
Although it's easy to assume that most cocktails and mixers are high in added sugar, understanding how much natural sugar a glass of red wine or champagne contains is equally important. Grapes naturally contain sugars. Consuming 8 ounces of red wine or Champagne will give you around 2-3 grams of sugar — half the amount of sugar that is recommended for an entire day. It's important to note, however, that how soon after quitting alcohol you lose weight will depend on how much you've been drinking — higher quantities indicate higher sugar intake, which can result in weight gain as well as inflammation. The best way to ensure healthy weight loss is to limit your total sugar intake by reducing or eliminating sweeter alcoholic beverages and relying more on naturally sweetened drinks like red wine and Champagne.
It is commonly known that drinking alcohol can lead to increased cravings for unhealthy foods. Right after consuming alcohol, the brain will often want more calories. This means that cutting out alcohol altogether can help reduce those pesky cravings and potentially give you the opportunity to break your dieting cycle.
When it comes to alcohol intake, your body processes the alcohol before anything else, meaning that it can get used as an energy source instead of the glucose in carbohydrates you’ve consumed. This extra glucose is then likely to be stored as fat. As such, quitting drinking can lead to improved weight management since your stomach and intestines are able to break down and absorb more nutrients thanks to lower stress levels and fewer excess carbohydrates.
Quitting alcohol can have a great impact on your weight. When you give up alcohol, your metabolism is able to work more efficiently, enabling you to lose weight sooner than if you dieted but kept drinking. Alcohol is known to slow down how quickly the body burns fat while also increasing how easily glucose from carbs is converted into fat and stored away instead of used as fuel.
Alcohol consumption shrinks aerobic capacity and endurance. Any workouts taken on after drinking are usually less effective. Quitting alcohol could have an even greater positive impact; how soon after quitting do you actually start to see the benefits? Studies have found that within weeks of forgoing alcohol, there was an increase in metabolism and body fat burning; workout gains came later. Muscle gain is also significantly increased, showing how quitting alcohol can result in drastic changes when attempting to lose weight or gain muscle. Anything done with the goal of leaving out "liquid calories" will pay off in the end with long-lasting results.
Alcohol can provide short-term pleasure for some people, but overconsumption and addiction can lead to deteriorated physical and emotional stability. When we choose to reduce or eliminate our alcohol intake, it gives our brains the opportunity to heal and manage emotions better. Many have seen substantial changes in how they take care of themselves, such as increased exercise, lower stress levels and healthier food choices — all leading to weight loss. The effects can be noticed soon after quitting alcohol as weight loss is often a very visible change in how we look. Reducing excessive drinking habits may require time and effort, but the astonishing health benefits are worth it.
Hormonal imbalances can arise when we drink too much alcohol. Thankfully, when we quit drinking alcohol, our hormone levels can return to their baseline.
You’ve just learned how quitting alcohol can have a significant impact on your hormonal balance and overall health. By eliminating alcohol from your diet, you can improve insulin sensitivity, reduce cortisol levels, balance estrogen and testosterone levels, and improve serotonin levels. In addition to these hormonal benefits, quitting alcohol can also lead to improved liver function, better sleep, weight loss, improved cognitive function, better skin, a stronger immune system, and improved mental health.
Now, if you’re asking “How can I cut back or quit?” then we’ve got an answer!
Here at Reframe, we have a great solution for problem drinking. Our revolutionary, #1 iOS-rated app offers you access to the latest in the neuroscience of alcohol, a vibrant community of fellow Reframers across the world, access to licensed coaches, a library of courses on a wide variety of wellness-related topics, and so much more.
We make sure that you don’t have to go on this difficult journey alone — in the Reframe app, you’ll get access to a 24/7 Forum chat where you can connect with your peers for mutual support and encouragement. We also have daily Zoom check-in calls where you can listen in anonymously or share your own story.
Best of all, the Reframe app is free for seven days, so you can try it out without any pressure to commit. And that’s how we are overall here at Reframe — we do science, not stigma. There’s no judgment from us, no matter what your drinking goals are. We simply want to equip you with the knowledge and skills you need to make your own decisions about how much to drink and why.
Join the millions of others who have downloaded Reframe and changed their relationships with alcohol. Discover life beyond drinking and start to thrive again! Download the Reframe app today and start on the path toward your healthiest, happiest life. Let’s drink less together!
Alcohol has become a socially-accepted staple in social gatherings and a common way to unwind after a long day. However, excessive alcohol consumption can have detrimental effects on our health, including our hormonal balance. Hormones play a crucial role in our body's functioning, affecting our mood, energy levels, and overall well-being. But what is the connection between alcohol and hormones? Let’s take alcohol and cortisol, for example: does alcohol increase cortisol? And if it does, how long does it take to balance hormones after quitting? In this blog post, we will explore how quitting alcohol can help improve your hormonal balance and lead to better health.
Alcohol consumption can have a significant impact on various hormones in the body. Some of the most affected hormones include:
When you stop drinking, there are a wealth of benefits, including the following hormonal changes. How long does it take to balance hormones? It depends on how long you’ve been drinking (as well as on your overall health), but changes begin to happen within days to weeks and continue for months afterwards. Within a year, though, normal levels are often restored!
Quitting alcohol can help improve insulin sensitivity, allowing your body to better regulate blood sugar levels. This can lead to a reduced risk of developing type 2 diabetes and improved overall health. Additionally, improved insulin sensitivity can also help with weight management, as insulin plays a crucial role in fat storage and metabolism.
By quitting alcohol, you can help reduce cortisol levels in your body. This can lead to improved sleep, a stronger immune system, and better weight management. Lower cortisol levels can also help reduce feelings of stress and anxiety, leading to better mental health.
Eliminating alcohol from your diet can help balance estrogen levels in the body. This can reduce the risk of hormone-related health issues, such as breast and prostate cancer. Additionally, balanced estrogen levels can help improve mood, reduce symptoms of premenstrual syndrome (PMS) in women, and support healthy bone density.
Will quitting alcohol increase testosterone levels? It can! Quitting can also lead to improved muscle mass, increased libido, and better erectile function. Higher testosterone levels can also contribute to better mood, increased energy levels, and improved overall well-being.
By not drinking alcohol, you can help improve serotonin levels in the brain. This can lead to better mood regulation, reduced feelings of depression and anxiety, and improved overall mental health. Additionally, balanced serotonin levels can also help regulate appetite and sleep, leading to better overall health.
In addition to the hormonal benefits, quitting alcohol can also lead to several other health improvements, including:
If you're considering quitting alcohol to improve your hormonal balance and overall health, consider these tips when getting started.
First, start by setting small, achievable goals for reducing or eliminating alcohol consumption. This could include cutting back gradually — say, 10% at a time — or participating in a 30-Day Dry Challenge if you’re wanting to quit.
Additionally, seek support. Reach out to friends, family, or support groups for encouragement and accountability. Sharing your goals and progress with others can help keep you motivated and on track. Don’t try to do it alone!
Along with the last point, you should find alternative ways to relax and socialize. Replace alcohol with healthier alternatives such as herbal teas, sparkling water, or mocktails. Explore new hobbies and activities that don't involve alcohol, such as exercise, meditation, or joining a sports team or club.
Additionally, it’s important to focus on nutrition at this time. A balanced diet can help support hormonal balance and overall health. Incorporate hormone-balancing foods such as leafy greens, healthy fats, lean proteins, and whole grains into your diet.
Physical activity can also help improve hormonal balance, reduce stress, and support overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.
Furthermore, it’s essential to prioritize sleep. Establish a regular sleep schedule where you go to sleep and wake up at the same times each night and day. Also, create a relaxing bedtime routine to support healthy sleep habits and set your goal as 7-9 hours of quality sleep per night.
And finally, consider professional help. If you're struggling with alcohol addiction or withdrawal, seek professional help from a healthcare provider, therapist, or addiction specialist. Remember, seeking out help is not a sign of weakness — it’s the exact opposite!
Alcohol has become a socially-accepted staple in social gatherings and a common way to unwind after a long day. However, excessive alcohol consumption can have detrimental effects on our health, including our hormonal balance. Hormones play a crucial role in our body's functioning, affecting our mood, energy levels, and overall well-being. But what is the connection between alcohol and hormones? Let’s take alcohol and cortisol, for example: does alcohol increase cortisol? And if it does, how long does it take to balance hormones after quitting? In this blog post, we will explore how quitting alcohol can help improve your hormonal balance and lead to better health.
Alcohol consumption can have a significant impact on various hormones in the body. Some of the most affected hormones include:
When you stop drinking, there are a wealth of benefits, including the following hormonal changes. How long does it take to balance hormones? It depends on how long you’ve been drinking (as well as on your overall health), but changes begin to happen within days to weeks and continue for months afterwards. Within a year, though, normal levels are often restored!
Quitting alcohol can help improve insulin sensitivity, allowing your body to better regulate blood sugar levels. This can lead to a reduced risk of developing type 2 diabetes and improved overall health. Additionally, improved insulin sensitivity can also help with weight management, as insulin plays a crucial role in fat storage and metabolism.
By quitting alcohol, you can help reduce cortisol levels in your body. This can lead to improved sleep, a stronger immune system, and better weight management. Lower cortisol levels can also help reduce feelings of stress and anxiety, leading to better mental health.
Eliminating alcohol from your diet can help balance estrogen levels in the body. This can reduce the risk of hormone-related health issues, such as breast and prostate cancer. Additionally, balanced estrogen levels can help improve mood, reduce symptoms of premenstrual syndrome (PMS) in women, and support healthy bone density.
Will quitting alcohol increase testosterone levels? It can! Quitting can also lead to improved muscle mass, increased libido, and better erectile function. Higher testosterone levels can also contribute to better mood, increased energy levels, and improved overall well-being.
By not drinking alcohol, you can help improve serotonin levels in the brain. This can lead to better mood regulation, reduced feelings of depression and anxiety, and improved overall mental health. Additionally, balanced serotonin levels can also help regulate appetite and sleep, leading to better overall health.
In addition to the hormonal benefits, quitting alcohol can also lead to several other health improvements, including:
If you're considering quitting alcohol to improve your hormonal balance and overall health, consider these tips when getting started.
First, start by setting small, achievable goals for reducing or eliminating alcohol consumption. This could include cutting back gradually — say, 10% at a time — or participating in a 30-Day Dry Challenge if you’re wanting to quit.
Additionally, seek support. Reach out to friends, family, or support groups for encouragement and accountability. Sharing your goals and progress with others can help keep you motivated and on track. Don’t try to do it alone!
Along with the last point, you should find alternative ways to relax and socialize. Replace alcohol with healthier alternatives such as herbal teas, sparkling water, or mocktails. Explore new hobbies and activities that don't involve alcohol, such as exercise, meditation, or joining a sports team or club.
Additionally, it’s important to focus on nutrition at this time. A balanced diet can help support hormonal balance and overall health. Incorporate hormone-balancing foods such as leafy greens, healthy fats, lean proteins, and whole grains into your diet.
Physical activity can also help improve hormonal balance, reduce stress, and support overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.
Furthermore, it’s essential to prioritize sleep. Establish a regular sleep schedule where you go to sleep and wake up at the same times each night and day. Also, create a relaxing bedtime routine to support healthy sleep habits and set your goal as 7-9 hours of quality sleep per night.
And finally, consider professional help. If you're struggling with alcohol addiction or withdrawal, seek professional help from a healthcare provider, therapist, or addiction specialist. Remember, seeking out help is not a sign of weakness — it’s the exact opposite!
Find recipes for delicious mocktails that are perfect for pregnant women! These drinks are great for holiday celebrations and everyday enjoyment.
Also, remember that safety is key — at all times, but especially during pregnancy. Always consult with your physician before adding anything new to your diet that you’re unsure about or think you might have a reaction to.
The Reframe app is a great tool to foster lasting change if you're looking to reframe your relationship with alcohol. Developed in conjunction with professionals in the fields of neuroscience and mental health, Reframe provides regularly updated behavior strategies and helpful tools for users. It can even connect you with a network of supportive individuals who understand your journey toward self-improvement. Plus, various studies suggest that those who use Reframe have a significantly reduced rate of alcohol consumption. So why wait? Start your self-care journey today! Download Reframe now!
Water is always the best drink when expecting. Hydration will boost nutrient absorption, helping your pregnancy go easier. Water allows cells to extract essential minerals and vitamins from your food to travel to the placenta.
If pregnancy weight gain is a concern, water reduces the amount of calories and sugar that enters your body. Every cocktail has a non-alcoholic version. However, not all fruits should be included when making mocktails during pregnancy.
As our OBGYN, midwife, doula, and everyone else who knows about pregnancy and childbirth has probably told us, hydration is key during this time. Getting plenty of water is essential for everyone, but during pregnancy our hydration needs go up — way up. In fact, we need about 300 additional ml of fluids during pregnancy, according to the NIH.
But as we know, not everyone is a fan of plain water. This is where mocktails come in! Fun, tasty, and easy on the stomach, they’re the perfect solution for pregnancy hydration needs.
Mocktails have a vibrant and interesting history. Here are a few fun facts:
The Mama Sunrise mocktail was designed specifically with pregnant women in mind, and it’s one of our favorite pregnancy juice recipes. Offering an abundance of nutritious ingredients, including orange juice and lime juice, this libation provides a refreshing alternative to the more calorie-laden alcoholic beverages that pregnant women usually have to give up.
Sweet orange juice is balanced by tart lime juice. Sipping on a Mama Sunrise not only offers something enjoyable and wholesome to drink, it also supports an overall healthier lifestyle while expecting!
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for orange and lime juices that have no added sugar added (or dilute with more ice or water)
Garnish: Serve in a chilled highball glass with an orange twist! Add a fancy straw for an extra playful touch.
The Ginger Spritzer is a delightful beverage that combines zesty ginger syrup and fresh lemon juice, the perfect combination to refresh and hydrate. The presence of ginger adds an additional benefit, as it helps support digestion and is touted as a cure for morning sickness, making it one of the best mocktails for pregnancy
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the label on the soda to be sure).
Make it vegan: This mocktail is already vegan!
Low-sugar option: Choose a low-sugar or sugar-free version if available. Also, opt for a diet ginger ale.
Garnish: Garnish with a round of lime!
The Banana Mama is the perfect mocktail for expecting moms who want to bask in the experience of pregnancy without compromising their health. This scrumptious pitcher consists of pure bananas, vanilla extract, and lemon sherbet that helps bring out a subtle zing – perfect for any mood.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: Use a vegan sherbet or substitute with a dairy-free lemon sorbet or vegan vanilla ice cream.
Low-sugar option: Opt for a low-sugar or sugar-free sorbet, or make your own using lemon juice, a sweetener like stevia, and a vegan thickening agent.
Garnish: Add some sliced lemons, mint leaves, and grated nutmeg for a fun touch!
Lemons and strawberries are a magical combination, especially when pregnant. This sweet treat can be elevated with fresh strawberry puree.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure).
Make it vegan: Use a vegan-friendly lemonade, or make your own using lemon juice, water, and a vegan sweetener.
Low-sugar option: Opt for a low-sugar or sugar-free lemonade, or make your own using lemon juice, water, and a low-calorie sweetener like stevia or erythritol. Also, use fresh strawberries instead of frozen ones.
Garnish: Serve in a tall glass with fresh strawberries and a mint sprig.
Sangria is a beloved beverage for many reasons. Every sip of sangria is a delight, from the eye to the palate. The flavor of the cocktail refreshes, with its fruity sweetness balanced by a subtle tartness that comes from the juice and citrus notes. Its complexity is alluring and its versatility allows it to be served on any occasion; it can be enjoyed alone as an aperitif or as one of the many delicious non-alcoholic drinks for pregnancy.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for 100% fruit juices with no added sugars (or dilute the juice with water).
Garnish: Serve in a chilled lowball glass with fresh fruit slices, mint sprigs, and edible flowers for an exotic touch!
There’s nothing quite like a fresh mojito to make you feel like you’re on vacation. The combination of mint, rum, lime and sugar creates an unmistakable flavor that is both sweet and tart, instantly transporting us to a beach somewhere warm with a cool ocean breeze, making one of the most refreshing pregnancy mocktails.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Reduce the amount of caster sugar or substitute it with a natural, low-calorie sweetener like stevia.
Garnish: Serve in a chilled highball glass with mint sprigs, lime slices, and a sugar rim!
Bloody Marys are a classic brunch go-to for many. They offer a pleasant balance of bold flavors from the tomato juice, Worcestershire sauce, horseradish, lemon juice, and spices. Load up your glass of Mary with some celery sticks for a nutrient boost, including vitamin K and folate.
Nutritional Information:
Make it gluten-free: Worcestershire sauce is commonly used in traditional Bloody Mary recipes and often contains gluten. Since it's omitted here, ensure all other ingredients like hot sauce are labeled gluten-free.
Make it vegan: This mocktail is already vegan!
Low-sugar option: Choose a low-sodium and low-sugar variety of tomato juice or make your own fresh tomato juice to control the sugar and salt content.
Garnish: Serve in a tall glass with a salted rim. Add some lemon wedges and a rosemary sprig!
Pina coladas are a fun and refreshing summertime cocktail combining sweet, tangy pineapple and creamy coconut. Not only do they taste amazing, but they look beautiful in their glass tumbler, bedazzled with an umbrella or paper straws.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure)!
Make it vegan: Ensure the coconut syrup is vegan. Some syrups may use animal-derived ingredients for flavoring or processing.
Low-sugar option: Cut back on the coconut syrup or opt for a lower-sugar or sugar-free version. Or, try making your own coconut syrup by using coconut water and a sweetener like stevia.
Garnish: Serve in a lowball glass with pineapple chunks and a fun cocktail umbrella!
Going back to the Romans, mulled wine has long been a festive delight. Its combination of aromatics and spices make any cold evening cozy. Sipping on a glass of mulled wine has many health benefits due to its immune-boosting cinnamon, ginger and citrus components.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for juice that has no added sugar added (or dilute with more ice or water).
Garnish: Serve in a heat-proof glass with a cinnamon stick and orange slice!
These mocktails, many of which include natural ingredients such as cranberry juice and lime, are specially made to serve the needs of pregnant women by allowing them to lighten up their beverages without compromising on taste and flavor.
If you’re looking for some additional resources on staying healthy and nourishing your body during this special and important time, here are a few to start with:
Water is always the best drink when expecting. Hydration will boost nutrient absorption, helping your pregnancy go easier. Water allows cells to extract essential minerals and vitamins from your food to travel to the placenta.
If pregnancy weight gain is a concern, water reduces the amount of calories and sugar that enters your body. Every cocktail has a non-alcoholic version. However, not all fruits should be included when making mocktails during pregnancy.
As our OBGYN, midwife, doula, and everyone else who knows about pregnancy and childbirth has probably told us, hydration is key during this time. Getting plenty of water is essential for everyone, but during pregnancy our hydration needs go up — way up. In fact, we need about 300 additional ml of fluids during pregnancy, according to the NIH.
But as we know, not everyone is a fan of plain water. This is where mocktails come in! Fun, tasty, and easy on the stomach, they’re the perfect solution for pregnancy hydration needs.
Mocktails have a vibrant and interesting history. Here are a few fun facts:
The Mama Sunrise mocktail was designed specifically with pregnant women in mind, and it’s one of our favorite pregnancy juice recipes. Offering an abundance of nutritious ingredients, including orange juice and lime juice, this libation provides a refreshing alternative to the more calorie-laden alcoholic beverages that pregnant women usually have to give up.
Sweet orange juice is balanced by tart lime juice. Sipping on a Mama Sunrise not only offers something enjoyable and wholesome to drink, it also supports an overall healthier lifestyle while expecting!
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for orange and lime juices that have no added sugar added (or dilute with more ice or water)
Garnish: Serve in a chilled highball glass with an orange twist! Add a fancy straw for an extra playful touch.
The Ginger Spritzer is a delightful beverage that combines zesty ginger syrup and fresh lemon juice, the perfect combination to refresh and hydrate. The presence of ginger adds an additional benefit, as it helps support digestion and is touted as a cure for morning sickness, making it one of the best mocktails for pregnancy
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the label on the soda to be sure).
Make it vegan: This mocktail is already vegan!
Low-sugar option: Choose a low-sugar or sugar-free version if available. Also, opt for a diet ginger ale.
Garnish: Garnish with a round of lime!
The Banana Mama is the perfect mocktail for expecting moms who want to bask in the experience of pregnancy without compromising their health. This scrumptious pitcher consists of pure bananas, vanilla extract, and lemon sherbet that helps bring out a subtle zing – perfect for any mood.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: Use a vegan sherbet or substitute with a dairy-free lemon sorbet or vegan vanilla ice cream.
Low-sugar option: Opt for a low-sugar or sugar-free sorbet, or make your own using lemon juice, a sweetener like stevia, and a vegan thickening agent.
Garnish: Add some sliced lemons, mint leaves, and grated nutmeg for a fun touch!
Lemons and strawberries are a magical combination, especially when pregnant. This sweet treat can be elevated with fresh strawberry puree.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure).
Make it vegan: Use a vegan-friendly lemonade, or make your own using lemon juice, water, and a vegan sweetener.
Low-sugar option: Opt for a low-sugar or sugar-free lemonade, or make your own using lemon juice, water, and a low-calorie sweetener like stevia or erythritol. Also, use fresh strawberries instead of frozen ones.
Garnish: Serve in a tall glass with fresh strawberries and a mint sprig.
Sangria is a beloved beverage for many reasons. Every sip of sangria is a delight, from the eye to the palate. The flavor of the cocktail refreshes, with its fruity sweetness balanced by a subtle tartness that comes from the juice and citrus notes. Its complexity is alluring and its versatility allows it to be served on any occasion; it can be enjoyed alone as an aperitif or as one of the many delicious non-alcoholic drinks for pregnancy.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for 100% fruit juices with no added sugars (or dilute the juice with water).
Garnish: Serve in a chilled lowball glass with fresh fruit slices, mint sprigs, and edible flowers for an exotic touch!
There’s nothing quite like a fresh mojito to make you feel like you’re on vacation. The combination of mint, rum, lime and sugar creates an unmistakable flavor that is both sweet and tart, instantly transporting us to a beach somewhere warm with a cool ocean breeze, making one of the most refreshing pregnancy mocktails.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Reduce the amount of caster sugar or substitute it with a natural, low-calorie sweetener like stevia.
Garnish: Serve in a chilled highball glass with mint sprigs, lime slices, and a sugar rim!
Bloody Marys are a classic brunch go-to for many. They offer a pleasant balance of bold flavors from the tomato juice, Worcestershire sauce, horseradish, lemon juice, and spices. Load up your glass of Mary with some celery sticks for a nutrient boost, including vitamin K and folate.
Nutritional Information:
Make it gluten-free: Worcestershire sauce is commonly used in traditional Bloody Mary recipes and often contains gluten. Since it's omitted here, ensure all other ingredients like hot sauce are labeled gluten-free.
Make it vegan: This mocktail is already vegan!
Low-sugar option: Choose a low-sodium and low-sugar variety of tomato juice or make your own fresh tomato juice to control the sugar and salt content.
Garnish: Serve in a tall glass with a salted rim. Add some lemon wedges and a rosemary sprig!
Pina coladas are a fun and refreshing summertime cocktail combining sweet, tangy pineapple and creamy coconut. Not only do they taste amazing, but they look beautiful in their glass tumbler, bedazzled with an umbrella or paper straws.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure)!
Make it vegan: Ensure the coconut syrup is vegan. Some syrups may use animal-derived ingredients for flavoring or processing.
Low-sugar option: Cut back on the coconut syrup or opt for a lower-sugar or sugar-free version. Or, try making your own coconut syrup by using coconut water and a sweetener like stevia.
Garnish: Serve in a lowball glass with pineapple chunks and a fun cocktail umbrella!
Going back to the Romans, mulled wine has long been a festive delight. Its combination of aromatics and spices make any cold evening cozy. Sipping on a glass of mulled wine has many health benefits due to its immune-boosting cinnamon, ginger and citrus components.
Nutritional Information:
Make it gluten-free: This mocktail is already gluten-free!
Make it vegan: This mocktail is already vegan!
Low-sugar option: Opt for juice that has no added sugar added (or dilute with more ice or water).
Garnish: Serve in a heat-proof glass with a cinnamon stick and orange slice!
These mocktails, many of which include natural ingredients such as cranberry juice and lime, are specially made to serve the needs of pregnant women by allowing them to lighten up their beverages without compromising on taste and flavor.
If you’re looking for some additional resources on staying healthy and nourishing your body during this special and important time, here are a few to start with:
Thankfully, when we cut back on our drinking, we can minimize (or avoid!) these unpleasant symptoms, while improving our overall health in the process.
Cutting back on our alcohol consumption is one of the best things we can do to improve our quality of life. So why not download Reframe right now and kickstart your journey to wellness?
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey! Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit gives you the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! You also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
In the book of shared human experiences, the chapter on hangovers could fill volumes. Picture it: a gleeful night out with friends, laughter resonating through the air, glasses clinking, and everyone in good spirits. Yet, the morning after, we are met with an unwelcome visitor. This uninvited guest — the hangover — brings with it a suite of discomforting presents: a pounding headache, a stomach that seems to have embarked on a rebellion, and an overall feeling of exhaustion that clings to our being like a damp blanket. As we lay there, staring at the ceiling, there's a universal question that bubbles up: why does this happen to us, and is there a way to avoid this experience? This blog post aims to shed light on these questions.
A hangover is the body's response to excessive alcohol consumption. They consist of a variety of unpleasant physical and psychological symptoms that seem to manifest the next morning. Why does this occur now? Let's look more closely.
Alcohol disrupts the brain's communication pathways, impacting the way our brain functions. This explains why getting drunk may cause us to lose our coordination, react slowly, or forget things. But when the amount of alcohol in our system starts to decline, the dreaded hangover starts to play out. To our dismay, it usually reaches its peak when our blood alcohol content (BAC) hits zero.
But that's not all. Alcohol is a potent diuretic, which means it promotes urine production. This can lead to dehydration, a common accomplice of the hangover that often manifests as a throbbing headache and a parched mouth. Alcohol also triggers an inflammatory response from our immune system, leading to difficulty focusing, memory problems, and decreased appetite. If you've ever had an upset stomach after a night of drinking, it's because alcohol irritates the stomach lining, increases stomach acid production, and slows down stomach emptying. This trio can cause stomach pain, nausea, and vomiting — the last things we need while nursing a hangover.
Hangovers are often viewed as an inevitable aftermath of a good night or a badge of honor signifying a night well-spent. However, there is a simple, time-tested strategy to minimize or completely sidestep hangovers: drinking less. It's important to note that alcohol affects people differently, but as a general principle, the more alcohol we consume, the higher our chances of having a hangover and the more severe it's likely to be.
This is not just anecdotal evidence. Several scientific studies have demonstrated a clear correlation between the quantity of alcohol we drink and the severity of hangover symptoms. When we limit our alcohol intake, our body gets a chance to metabolize it more effectively. This reduces the likelihood of waking up with a full-blown hangover. So, it's not about giving up the fun; it's about changing to a more responsible, moderate drinking style that supports our general wellbeing.
It can be difficult to refuse another drink when social drinking is almost a ritual. However, as people who value our health and well-being, it's crucial for us to understand that it's perfectly okay to say no. Rejecting another serving of alcohol doesn't make us party spoilers or buzzkills. Instead, it portrays us as responsible adults who comprehend the importance of moderation.
It's critical to keep in mind that our true friends and companions respect us for who we are, not for how much we can drink. In the larger scheme of things, choosing a non-alcoholic beverage or a glass of water over yet another alcoholic drink may draw a few weird looks, but it sets a good example and might even inspire others to modify their drinking habits.
Moreover, setting personal boundaries around alcohol consumption contributes to a healthier social environment. It takes courage to stand up against peer pressure and choose what's best for us. The choices we make today will reflect on our health and wellness in the future.
If you’ve ever dealt with a hangover, you know firsthand how awful the symptoms can be. They usually begin 6-8 hours after the last drink, peaking around the 12-hour mark. While the after-effects of a heavy night of drinking vary from person to person, here are the most common symptoms you can expect.
One of the most universally felt hangover symptoms is a profound sense of exhaustion, regardless of the seemingly restful hours we spend in bed. Why does this happen? While alcohol might initially make us drowsy and induce a feeling of sleepiness, it wreaks havoc on our REM (rapid eye movement) sleep — the phase responsible for deep, restorative sleep. As a result, we might spend several hours sleeping but wake up feeling anything but refreshed. This fragmented sleep pattern translates into feelings of weariness, sluggishness, and a day in which even simple tasks seem daunting.
Have you awakened absolutely parched after a night of drinking, like you haven’t had water in days? That’s because alcohol is a diuretic, which means it increases urine production. As a consequence, vital fluids and electrolytes leave our system faster than they’re replaced. Our overpowering thirst is our body’s way of attempting to restore balance.
The pounding headache that often accompanies a hangover isn't just a result of dehydration; it's also a consequence of alcohol's effect on our blood vessels. Alcohol causes vasodilation, an expansion of blood vessels, which can increase the pressure inside the skull, resulting in a throbbing headache. For those predisposed to migraines, this vascular change can act as a trigger, turning the typical hangover headache into a full-blown, debilitating migraine.
It might seem puzzling to wake up feeling sore after a night of merely lifting drinks rather than weights. However, the science behind this discomfort is clear. Alcohol metabolism can lead to hangover body aches from an accumulation of lactic acid in the muscles. Lactic acid build-up, commonly associated with strenuous exercise, causes the feeling of muscle soreness and tension. This can explain why we feel tense and sore the morning after drinking, despite not having done any physically vigorous activity.
Perhaps one of the most dreaded hangover symptoms is nausea. Alcohol irritates the stomach lining, leading to inflammation and an increased production of stomach acid. This surge in acidity, combined with the inflammation, creates a hostile environment in the gut. As a result, that hangover upset stomach can make us feel queasy, lose our appetite, and in some cases, we even vomit.
Alcohol consumption stimulates the stomach lining to produce more acid. This heightened acidity not only irritates the stomach but can also result in gastritis or inflammation of the stomach lining.
Moreover, alcohol also decelerates the rate at which the stomach empties. This slowed digestion, combined with the effects of excess stomach acid, results in that familiar gnawing, cramp-like sensation. Over time, if this pattern of drinking and resultant inflammation continues, it can lead to more severe gastrointestinal issues.
Feeling dizzy or off-balance? Alcohol disrupts the inner ear's balance mechanism, leading to vertigo. The inner ear contains a fluid-filled canal that helps us perceive our body's position in space. Alcohol can alter the density of this fluid, confusing the inner ear and leading to feelings of dizziness, spinning, or vertigo. The vertigo hangover symptom can be particularly debilitating.
While vertigo during a hangover is typically a transient symptom that dissipates as alcohol exits our system, it's essential to be cautious. If this sensation lingers or is exceptionally intense, it may indicate other underlying conditions. In this case, it’s best to consult with a healthcare professional.
Are you feeling unusually anxious? Is your heart racing? Heavy drinking often leads to a spike in hangover blood pressure. This elevation in blood pressure can lead to feelings of anxiety, a racing heart, and even palpitations. That feeling of hangover-related heart racing is very common, and it’s generally not a sign of a larger cardiovascular issue.
It's essential to understand that this spike in blood pressure and the heart racing effect is transient, typically normalizing as the hangover subsides. However, chronic heavy drinking can lead to sustained high blood pressure, increasing the risk of heart disease.
Hangover-induced anxiety (aka “hangxiety”) is an unpleasant paradox. For many, alcohol acts as an anxiety-reducing agent — a glass of wine to “take the edge off.” Yet the subsequent morning can often bring a surge of inexplicable anxiety.
Why does this happen? Alcohol plays with several of the brain’s neurotransmitters, the chemicals responsible for our mood, behavior, and overall mental state. For instance, GABA, an inhibitory neurotransmitter that induces feelings of calmness, is enhanced during alcohol consumption. However, in the aftermath, as alcohol levels drop, there's a rebound effect, causing heightened alertness and anxiety.
Similarly, alcohol also interferes with other neurotransmitters such as glutamate and serotonin. The suppression of glutamate, an excitatory neurotransmitter, can lead to its rebound surge during a hangover, contributing to feelings of restlessness. Alcohol's impact on serotonin, the “feel-good” neurotransmitter, can result in mood swings, depression, and heightened anxiety.
As we’ve discussed, alcohol can both disrupt your sleep and tank your mood. While a drink might help you fall asleep faster, the quality of this sleep is compromised. The disruption of the REM cycle, as we discussed earlier, results in fragmented, non-restorative sleep. This lack of proper rest leaves us feeling fatigued and, unsurprisingly, irritable.
Also, there’s the neurochemical aspect. Chronic drinking can cause imbalances in these neurotransmitters, leading to mood swings and heightened irritability.
The morning after heavy drinking, the world can often seem assaultive — lights feel blinding, and ambient sounds seem cacophonous. Why does this heightened sensitivity occur? The answer lies in the central nervous system (CNS).
Alcohol acts as a CNS depressant, slowing down brain activity and dulling sensory perception. As the effects of alcohol begin to wear off, there’s a rebound overstimulation of the CNS. This results in heightened sensitivity, particularly to sensory stimuli like light and sound.
Excessive drinking can also result in profuse sweating.
Alcohol has a thermogenic effect, which is due to the metabolic processes involved in breaking down the substance. As the body works overtime to metabolize the drink, it generates heat, leading to an increased body temperature. Sweating, in this context, is the body's mechanism to regulate this sudden rise in temperature.
Furthermore, sweating post-alcohol consumption is also a detoxification process. The skin, our body's largest organ, plays a crucial role in expelling toxins. As the liver and kidneys work to process and eliminate alcohol, sweating assists in expelling the associated toxins, providing a supplementary route for detoxification.
However, this detoxification, while beneficial, is often accompanied by discomfort. The perspiration can be profuse and, given the toxins being expelled, it might also have a very unpleasant odor.
Allright! Now that we’ve covered the basics of what causes hangovers (and how to avoid them), let’s explore five ways for how to deal with hangovers.
Keep these tips in mind the next time you wake up with a hangover. Every hangover is only temporary, but these tips can help hasten them along.
The human experience includes enjoying life's pleasures, and there’s absolutely nothing wrong with the occasional celebration. However, our total well-being is shaped by the decisions we consistently make. By understanding how hangovers occur and choosing to consume less alcohol, we not only prevent a hangover but also make an investment in our long-term health and happiness.
Drinking less gives us the freedom to fully enjoy our social events without worrying about how we'll feel the next day. This well-rounded strategy helps us to keep our physical health, mental clarity, and general well-being — and it lets us completely appreciate the companionship of our loved ones.
Life is all about moderation and balance. We ought to treat booze the same way. We start down the path to a healthier, happier life when we are aware of the effects of our decisions and take action to limit our alcohol intake. It's not about missing out on fun; it's about having a good time at the party and still waking up the following morning without a hangover and ready to take on the day.
In the book of shared human experiences, the chapter on hangovers could fill volumes. Picture it: a gleeful night out with friends, laughter resonating through the air, glasses clinking, and everyone in good spirits. Yet, the morning after, we are met with an unwelcome visitor. This uninvited guest — the hangover — brings with it a suite of discomforting presents: a pounding headache, a stomach that seems to have embarked on a rebellion, and an overall feeling of exhaustion that clings to our being like a damp blanket. As we lay there, staring at the ceiling, there's a universal question that bubbles up: why does this happen to us, and is there a way to avoid this experience? This blog post aims to shed light on these questions.
A hangover is the body's response to excessive alcohol consumption. They consist of a variety of unpleasant physical and psychological symptoms that seem to manifest the next morning. Why does this occur now? Let's look more closely.
Alcohol disrupts the brain's communication pathways, impacting the way our brain functions. This explains why getting drunk may cause us to lose our coordination, react slowly, or forget things. But when the amount of alcohol in our system starts to decline, the dreaded hangover starts to play out. To our dismay, it usually reaches its peak when our blood alcohol content (BAC) hits zero.
But that's not all. Alcohol is a potent diuretic, which means it promotes urine production. This can lead to dehydration, a common accomplice of the hangover that often manifests as a throbbing headache and a parched mouth. Alcohol also triggers an inflammatory response from our immune system, leading to difficulty focusing, memory problems, and decreased appetite. If you've ever had an upset stomach after a night of drinking, it's because alcohol irritates the stomach lining, increases stomach acid production, and slows down stomach emptying. This trio can cause stomach pain, nausea, and vomiting — the last things we need while nursing a hangover.
Hangovers are often viewed as an inevitable aftermath of a good night or a badge of honor signifying a night well-spent. However, there is a simple, time-tested strategy to minimize or completely sidestep hangovers: drinking less. It's important to note that alcohol affects people differently, but as a general principle, the more alcohol we consume, the higher our chances of having a hangover and the more severe it's likely to be.
This is not just anecdotal evidence. Several scientific studies have demonstrated a clear correlation between the quantity of alcohol we drink and the severity of hangover symptoms. When we limit our alcohol intake, our body gets a chance to metabolize it more effectively. This reduces the likelihood of waking up with a full-blown hangover. So, it's not about giving up the fun; it's about changing to a more responsible, moderate drinking style that supports our general wellbeing.
It can be difficult to refuse another drink when social drinking is almost a ritual. However, as people who value our health and well-being, it's crucial for us to understand that it's perfectly okay to say no. Rejecting another serving of alcohol doesn't make us party spoilers or buzzkills. Instead, it portrays us as responsible adults who comprehend the importance of moderation.
It's critical to keep in mind that our true friends and companions respect us for who we are, not for how much we can drink. In the larger scheme of things, choosing a non-alcoholic beverage or a glass of water over yet another alcoholic drink may draw a few weird looks, but it sets a good example and might even inspire others to modify their drinking habits.
Moreover, setting personal boundaries around alcohol consumption contributes to a healthier social environment. It takes courage to stand up against peer pressure and choose what's best for us. The choices we make today will reflect on our health and wellness in the future.
If you’ve ever dealt with a hangover, you know firsthand how awful the symptoms can be. They usually begin 6-8 hours after the last drink, peaking around the 12-hour mark. While the after-effects of a heavy night of drinking vary from person to person, here are the most common symptoms you can expect.
One of the most universally felt hangover symptoms is a profound sense of exhaustion, regardless of the seemingly restful hours we spend in bed. Why does this happen? While alcohol might initially make us drowsy and induce a feeling of sleepiness, it wreaks havoc on our REM (rapid eye movement) sleep — the phase responsible for deep, restorative sleep. As a result, we might spend several hours sleeping but wake up feeling anything but refreshed. This fragmented sleep pattern translates into feelings of weariness, sluggishness, and a day in which even simple tasks seem daunting.
Have you awakened absolutely parched after a night of drinking, like you haven’t had water in days? That’s because alcohol is a diuretic, which means it increases urine production. As a consequence, vital fluids and electrolytes leave our system faster than they’re replaced. Our overpowering thirst is our body’s way of attempting to restore balance.
The pounding headache that often accompanies a hangover isn't just a result of dehydration; it's also a consequence of alcohol's effect on our blood vessels. Alcohol causes vasodilation, an expansion of blood vessels, which can increase the pressure inside the skull, resulting in a throbbing headache. For those predisposed to migraines, this vascular change can act as a trigger, turning the typical hangover headache into a full-blown, debilitating migraine.
It might seem puzzling to wake up feeling sore after a night of merely lifting drinks rather than weights. However, the science behind this discomfort is clear. Alcohol metabolism can lead to hangover body aches from an accumulation of lactic acid in the muscles. Lactic acid build-up, commonly associated with strenuous exercise, causes the feeling of muscle soreness and tension. This can explain why we feel tense and sore the morning after drinking, despite not having done any physically vigorous activity.
Perhaps one of the most dreaded hangover symptoms is nausea. Alcohol irritates the stomach lining, leading to inflammation and an increased production of stomach acid. This surge in acidity, combined with the inflammation, creates a hostile environment in the gut. As a result, that hangover upset stomach can make us feel queasy, lose our appetite, and in some cases, we even vomit.
Alcohol consumption stimulates the stomach lining to produce more acid. This heightened acidity not only irritates the stomach but can also result in gastritis or inflammation of the stomach lining.
Moreover, alcohol also decelerates the rate at which the stomach empties. This slowed digestion, combined with the effects of excess stomach acid, results in that familiar gnawing, cramp-like sensation. Over time, if this pattern of drinking and resultant inflammation continues, it can lead to more severe gastrointestinal issues.
Feeling dizzy or off-balance? Alcohol disrupts the inner ear's balance mechanism, leading to vertigo. The inner ear contains a fluid-filled canal that helps us perceive our body's position in space. Alcohol can alter the density of this fluid, confusing the inner ear and leading to feelings of dizziness, spinning, or vertigo. The vertigo hangover symptom can be particularly debilitating.
While vertigo during a hangover is typically a transient symptom that dissipates as alcohol exits our system, it's essential to be cautious. If this sensation lingers or is exceptionally intense, it may indicate other underlying conditions. In this case, it’s best to consult with a healthcare professional.
Are you feeling unusually anxious? Is your heart racing? Heavy drinking often leads to a spike in hangover blood pressure. This elevation in blood pressure can lead to feelings of anxiety, a racing heart, and even palpitations. That feeling of hangover-related heart racing is very common, and it’s generally not a sign of a larger cardiovascular issue.
It's essential to understand that this spike in blood pressure and the heart racing effect is transient, typically normalizing as the hangover subsides. However, chronic heavy drinking can lead to sustained high blood pressure, increasing the risk of heart disease.
Hangover-induced anxiety (aka “hangxiety”) is an unpleasant paradox. For many, alcohol acts as an anxiety-reducing agent — a glass of wine to “take the edge off.” Yet the subsequent morning can often bring a surge of inexplicable anxiety.
Why does this happen? Alcohol plays with several of the brain’s neurotransmitters, the chemicals responsible for our mood, behavior, and overall mental state. For instance, GABA, an inhibitory neurotransmitter that induces feelings of calmness, is enhanced during alcohol consumption. However, in the aftermath, as alcohol levels drop, there's a rebound effect, causing heightened alertness and anxiety.
Similarly, alcohol also interferes with other neurotransmitters such as glutamate and serotonin. The suppression of glutamate, an excitatory neurotransmitter, can lead to its rebound surge during a hangover, contributing to feelings of restlessness. Alcohol's impact on serotonin, the “feel-good” neurotransmitter, can result in mood swings, depression, and heightened anxiety.
As we’ve discussed, alcohol can both disrupt your sleep and tank your mood. While a drink might help you fall asleep faster, the quality of this sleep is compromised. The disruption of the REM cycle, as we discussed earlier, results in fragmented, non-restorative sleep. This lack of proper rest leaves us feeling fatigued and, unsurprisingly, irritable.
Also, there’s the neurochemical aspect. Chronic drinking can cause imbalances in these neurotransmitters, leading to mood swings and heightened irritability.
The morning after heavy drinking, the world can often seem assaultive — lights feel blinding, and ambient sounds seem cacophonous. Why does this heightened sensitivity occur? The answer lies in the central nervous system (CNS).
Alcohol acts as a CNS depressant, slowing down brain activity and dulling sensory perception. As the effects of alcohol begin to wear off, there’s a rebound overstimulation of the CNS. This results in heightened sensitivity, particularly to sensory stimuli like light and sound.
Excessive drinking can also result in profuse sweating.
Alcohol has a thermogenic effect, which is due to the metabolic processes involved in breaking down the substance. As the body works overtime to metabolize the drink, it generates heat, leading to an increased body temperature. Sweating, in this context, is the body's mechanism to regulate this sudden rise in temperature.
Furthermore, sweating post-alcohol consumption is also a detoxification process. The skin, our body's largest organ, plays a crucial role in expelling toxins. As the liver and kidneys work to process and eliminate alcohol, sweating assists in expelling the associated toxins, providing a supplementary route for detoxification.
However, this detoxification, while beneficial, is often accompanied by discomfort. The perspiration can be profuse and, given the toxins being expelled, it might also have a very unpleasant odor.
Allright! Now that we’ve covered the basics of what causes hangovers (and how to avoid them), let’s explore five ways for how to deal with hangovers.
Keep these tips in mind the next time you wake up with a hangover. Every hangover is only temporary, but these tips can help hasten them along.
The human experience includes enjoying life's pleasures, and there’s absolutely nothing wrong with the occasional celebration. However, our total well-being is shaped by the decisions we consistently make. By understanding how hangovers occur and choosing to consume less alcohol, we not only prevent a hangover but also make an investment in our long-term health and happiness.
Drinking less gives us the freedom to fully enjoy our social events without worrying about how we'll feel the next day. This well-rounded strategy helps us to keep our physical health, mental clarity, and general well-being — and it lets us completely appreciate the companionship of our loved ones.
Life is all about moderation and balance. We ought to treat booze the same way. We start down the path to a healthier, happier life when we are aware of the effects of our decisions and take action to limit our alcohol intake. It's not about missing out on fun; it's about having a good time at the party and still waking up the following morning without a hangover and ready to take on the day.
Learn how to set boundaries to protect your mental health with tips from our experts.
It seems like everyone today believes they are the main character. Some go so far as to act as if they are the only character. You know you have to set boundaries to protect your mind, body, and soul. You may not know where to begin or how to tweak your existing boundaries. You deserve to be protected and experience the best treatment.
Setting boundaries is an important part of feeling empowered in both your personal and professional relationships. Establishing limits is essential to protecting your mental health. A good boundary allows you to swerve being taken advantage of or becoming overwhelmed by someone else’s problems.
Boundaries don’t need to be rigid; rather, think of them as guidelines for your interactions with others so that you can remain respectful and assertive. These limits are not just about saying no; they can also be about saying yes. Not only will setting clear boundaries improve your current relationships, but it will also help you cultivate positive relationships in the future.
Establishing healthy boundaries with others can be a challenging but ultimately rewarding process. It is important to recognize how hard it can be to quit drinking, including how uncomfortable and inconvenient the initial before-and-after period may be. During this time, it is essential to remember how beneficial setting boundaries will be in the long run.
Taking care of your own well-being by setting boundaries with others to protect your mental health is key. Every day can bring new struggles when managing your relationships, however, consistency and honesty are the key principles to keep in mind—you have a right to defend your limits and needs. With patience and mindful communication of what is or isn't okay for you, setting boundaries can become easier over time and result in healthier relationships for everyone involved.
Learning how to establish our own boundaries and how to appreciate other people’s boundaries is an important and sometimes challenging task. It can be especially difficult when it comes to the difficult task of quitting drinking. Learning how to create a healthy relationship with alcohol and understanding how to navigate different situations before and after alcohol can have drastic emotional benefits. It will not only change our lives for the better but help us respect the boundaries and feelings of those in our circles as well.
When we don't set limits, we can find ourselves overcommitted and drained by our efforts to please or help others. It can be especially hard for those who are trying to quit drinking alcohol; the rationalizations and cravings to have 'just one more' can make it difficult to stick to the changes we have made.
There is great value in cutting back on drinking despite how hard it may be; there is ample evidence suggesting that staying on a path of reduced alcohol consumption will dramatically improve how you feel before and after each drink. It's an investment worth making for betterment in the long run. Boundary setting may also seem inconvenient at first, but it pays dividends when practiced consistently over time.
Maintaining healthy boundaries is vital for healthy relationships. When quitting drinking, having a strong sense of how to set limits and how to stick with them can make all the difference in how hard it is to quit.
As we know, giving up alcohol can be both physically and mentally draining. Creating proper boundaries helps ensure a smoother transition - both before and after quitting. After you’ve committed to bettering yourself by putting the brakes down on drinking, it’s important to make sure you do not allow anyone or anything to compromise those boundaries. Doing so will give you the sense of empowerment that you need to stay on track, as well as an enhanced understanding of how best to balance respect for yourself and others.
Establishing boundaries is fundamental to relationships, both personal and professional. We may think it's easy to say "no," or put our needs first. To be successful at setting boundaries, we must manage how we think about them first; otherwise, it can be very difficult to enforce them.
Recognize if you don't have the emotional capacity to help someone else in any given moment- regardless of circumstantial or general reasons. Own up to this and allow yourself that space. Not doing so can lead to a depleted state of being even before you begin- something no one wants. By understanding our limitations, we can develop strong boundaries for how we interact with our surroundings every single day.
Setting boundaries is an important part of taking care of ourselves, especially when it comes to quitting drinking. Making the decision to quit alcohol can be daunting, but recognizing how much you can emotionally give and understanding what your limit is considering how you're feeling can help you find out how much control you have in the situation.
Taking this extra time to pause and focus on what matters most to you will bring more clarity before responding to someone who pushes a boundary. After all, knowing your boundaries before and after quitting alcohol will make the entire process easier on yourself.
Practicing self-care starts with acknowledging how hard it is to quit drinking, how much of a strain it can put on personal relationships, and how intimidating the before-and-after impact on your life can be. Reminding yourself that you have a right to prioritize your mental health is essential in finding that delicate balance between putting others first and maintaining an equilibrium. Healthy relationships should recognize the importance of setting boundaries around how you spend your time and how comfortable you feel in a given situation. If someone is constantly testing these boundaries, it might be worth re-evaluating how meaningful this relationship is to your overall well-being.
Quitting alcohol is a hard thing to do, but it doesn't have to be a lonely journey. Having friends or family members who respect your decision to quit drinking is essential for success. Instead of judgmental criticism, how about some gentle support and understanding? After all, with the right kind of motivation, you can achieve much better results before and after you quit.
Building significant relationships with the people around you will sharpen the determination you need to stay sober. Being reminded that your feelings matter and having positive reinforcement are key elements of a successful experience in quitting alcohol. People should recognize this as part of a healthy relationship dynamic. If they don’t, it's important to ask yourself why.
Quitting drinking can be daunting, especially if it’s something that has been a part of how you live for a long time. It takes immense dedication, honesty and courage to subdue cravings and keep the momentum going before and after you quit alcohol. When someone calls or texts but you don't have the emotional capacity to talk with them at that moment, it is important to be honest yet understanding.
You could let them know how hard it is for you at that moment because of the process involved in quitting drinking and how uncomfortable it makes you feel. Be kind yet clear while setting a boundary so they don't simply dismiss your feelings. Establishing this boundary will make dealing with similar situations in the future much easier.
Setting boundaries can often be difficult as we fear how others will react. Unfortunately, there will be times when people try to push back and make us feel guilty for taking care of ourselves. In such cases, it is important not to apologize, but instead, stay firm and explain how their reaction is ultimately out of your control. It is not your responsibility to coddle someone else if they are offended or disagree with the boundary you are setting.
Quitting alcohol can be hard enough without feeling guilty or judged over how other people perceive how we handle bad moments in our journey towards sobriety. Boundaries will help us remain strong and continue quitting alcohol after any conversation in which somebody tries to make us feel bad for doing what's best for ourselves.
Quitting alcohol can be a difficult journey, but managing how often people text you to talk or how much time is spent with family members can also be draining. Setting up boundaries for how the ‘talk’ takes place can help in making sure you are not becoming exhausted by the interactions.
Dedicating certain times of the week to check in with loved ones, setting an hour-long session for friends to vent, or having one-on-one time with one other person are all ways of structuring this boundary. This approach helps in better preparing yourself to live your best life and putting limits on how much time you spend talking.
Learning how to treat others the way we want to be treated is an essential part of making relationships and interactions with those around us work. It’s extremely important to respect boundaries when communicating, particularly with good friends or family members. We should ask how they feel first and if they have the emotional bandwidth for whatever we want to vent before beginning a difficult conversation. It's also imperative to consider how balanced our conversations are with someone. Are we giving just as much attention and consideration to them as we're asking for? There are certain people who will never talk openly about their feelings and boundaries. In these cases, you should simply be aware of how balanced your interactions with this person are and respect any unwillingness that comes from them.
Do you want to change how you interact with alcohol but find it hard to do? Reframe is a revolutionary app that offers an effective and compassionate way to make lasting changes. Developed by hundreds of medical professionals, the app draws on neuroscience research and evidence-based strategies to help people reduce their drinking without deprivation or judgment.
Tested by thousands of individuals across the globe, Reframe has proven its effectiveness in helping people quit drinking; many report how much better they feel after quitting alcohol - both physically and mentally. With its evidence-based approach and motivated support network, Reframe is the perfect resource for anyone looking to make a change in how they relate to alcohol.
It seems like everyone today believes they are the main character. Some go so far as to act as if they are the only character. You know you have to set boundaries to protect your mind, body, and soul. You may not know where to begin or how to tweak your existing boundaries. You deserve to be protected and experience the best treatment.
Setting boundaries is an important part of feeling empowered in both your personal and professional relationships. Establishing limits is essential to protecting your mental health. A good boundary allows you to swerve being taken advantage of or becoming overwhelmed by someone else’s problems.
Boundaries don’t need to be rigid; rather, think of them as guidelines for your interactions with others so that you can remain respectful and assertive. These limits are not just about saying no; they can also be about saying yes. Not only will setting clear boundaries improve your current relationships, but it will also help you cultivate positive relationships in the future.
Establishing healthy boundaries with others can be a challenging but ultimately rewarding process. It is important to recognize how hard it can be to quit drinking, including how uncomfortable and inconvenient the initial before-and-after period may be. During this time, it is essential to remember how beneficial setting boundaries will be in the long run.
Taking care of your own well-being by setting boundaries with others to protect your mental health is key. Every day can bring new struggles when managing your relationships, however, consistency and honesty are the key principles to keep in mind—you have a right to defend your limits and needs. With patience and mindful communication of what is or isn't okay for you, setting boundaries can become easier over time and result in healthier relationships for everyone involved.
Learning how to establish our own boundaries and how to appreciate other people’s boundaries is an important and sometimes challenging task. It can be especially difficult when it comes to the difficult task of quitting drinking. Learning how to create a healthy relationship with alcohol and understanding how to navigate different situations before and after alcohol can have drastic emotional benefits. It will not only change our lives for the better but help us respect the boundaries and feelings of those in our circles as well.
When we don't set limits, we can find ourselves overcommitted and drained by our efforts to please or help others. It can be especially hard for those who are trying to quit drinking alcohol; the rationalizations and cravings to have 'just one more' can make it difficult to stick to the changes we have made.
There is great value in cutting back on drinking despite how hard it may be; there is ample evidence suggesting that staying on a path of reduced alcohol consumption will dramatically improve how you feel before and after each drink. It's an investment worth making for betterment in the long run. Boundary setting may also seem inconvenient at first, but it pays dividends when practiced consistently over time.
Maintaining healthy boundaries is vital for healthy relationships. When quitting drinking, having a strong sense of how to set limits and how to stick with them can make all the difference in how hard it is to quit.
As we know, giving up alcohol can be both physically and mentally draining. Creating proper boundaries helps ensure a smoother transition - both before and after quitting. After you’ve committed to bettering yourself by putting the brakes down on drinking, it’s important to make sure you do not allow anyone or anything to compromise those boundaries. Doing so will give you the sense of empowerment that you need to stay on track, as well as an enhanced understanding of how best to balance respect for yourself and others.
Establishing boundaries is fundamental to relationships, both personal and professional. We may think it's easy to say "no," or put our needs first. To be successful at setting boundaries, we must manage how we think about them first; otherwise, it can be very difficult to enforce them.
Recognize if you don't have the emotional capacity to help someone else in any given moment- regardless of circumstantial or general reasons. Own up to this and allow yourself that space. Not doing so can lead to a depleted state of being even before you begin- something no one wants. By understanding our limitations, we can develop strong boundaries for how we interact with our surroundings every single day.
Setting boundaries is an important part of taking care of ourselves, especially when it comes to quitting drinking. Making the decision to quit alcohol can be daunting, but recognizing how much you can emotionally give and understanding what your limit is considering how you're feeling can help you find out how much control you have in the situation.
Taking this extra time to pause and focus on what matters most to you will bring more clarity before responding to someone who pushes a boundary. After all, knowing your boundaries before and after quitting alcohol will make the entire process easier on yourself.
Practicing self-care starts with acknowledging how hard it is to quit drinking, how much of a strain it can put on personal relationships, and how intimidating the before-and-after impact on your life can be. Reminding yourself that you have a right to prioritize your mental health is essential in finding that delicate balance between putting others first and maintaining an equilibrium. Healthy relationships should recognize the importance of setting boundaries around how you spend your time and how comfortable you feel in a given situation. If someone is constantly testing these boundaries, it might be worth re-evaluating how meaningful this relationship is to your overall well-being.
Quitting alcohol is a hard thing to do, but it doesn't have to be a lonely journey. Having friends or family members who respect your decision to quit drinking is essential for success. Instead of judgmental criticism, how about some gentle support and understanding? After all, with the right kind of motivation, you can achieve much better results before and after you quit.
Building significant relationships with the people around you will sharpen the determination you need to stay sober. Being reminded that your feelings matter and having positive reinforcement are key elements of a successful experience in quitting alcohol. People should recognize this as part of a healthy relationship dynamic. If they don’t, it's important to ask yourself why.
Quitting drinking can be daunting, especially if it’s something that has been a part of how you live for a long time. It takes immense dedication, honesty and courage to subdue cravings and keep the momentum going before and after you quit alcohol. When someone calls or texts but you don't have the emotional capacity to talk with them at that moment, it is important to be honest yet understanding.
You could let them know how hard it is for you at that moment because of the process involved in quitting drinking and how uncomfortable it makes you feel. Be kind yet clear while setting a boundary so they don't simply dismiss your feelings. Establishing this boundary will make dealing with similar situations in the future much easier.
Setting boundaries can often be difficult as we fear how others will react. Unfortunately, there will be times when people try to push back and make us feel guilty for taking care of ourselves. In such cases, it is important not to apologize, but instead, stay firm and explain how their reaction is ultimately out of your control. It is not your responsibility to coddle someone else if they are offended or disagree with the boundary you are setting.
Quitting alcohol can be hard enough without feeling guilty or judged over how other people perceive how we handle bad moments in our journey towards sobriety. Boundaries will help us remain strong and continue quitting alcohol after any conversation in which somebody tries to make us feel bad for doing what's best for ourselves.
Quitting alcohol can be a difficult journey, but managing how often people text you to talk or how much time is spent with family members can also be draining. Setting up boundaries for how the ‘talk’ takes place can help in making sure you are not becoming exhausted by the interactions.
Dedicating certain times of the week to check in with loved ones, setting an hour-long session for friends to vent, or having one-on-one time with one other person are all ways of structuring this boundary. This approach helps in better preparing yourself to live your best life and putting limits on how much time you spend talking.
Learning how to treat others the way we want to be treated is an essential part of making relationships and interactions with those around us work. It’s extremely important to respect boundaries when communicating, particularly with good friends or family members. We should ask how they feel first and if they have the emotional bandwidth for whatever we want to vent before beginning a difficult conversation. It's also imperative to consider how balanced our conversations are with someone. Are we giving just as much attention and consideration to them as we're asking for? There are certain people who will never talk openly about their feelings and boundaries. In these cases, you should simply be aware of how balanced your interactions with this person are and respect any unwillingness that comes from them.
Do you want to change how you interact with alcohol but find it hard to do? Reframe is a revolutionary app that offers an effective and compassionate way to make lasting changes. Developed by hundreds of medical professionals, the app draws on neuroscience research and evidence-based strategies to help people reduce their drinking without deprivation or judgment.
Tested by thousands of individuals across the globe, Reframe has proven its effectiveness in helping people quit drinking; many report how much better they feel after quitting alcohol - both physically and mentally. With its evidence-based approach and motivated support network, Reframe is the perfect resource for anyone looking to make a change in how they relate to alcohol.
Drinking alcohol if you have diabetes can be done if you keep these six things top of mind.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
After a stunning holiday in Phuket, Thailand, I realized something was off. I had been drinking a ton of water but I brushed it off, thinking I was just trying to stay hydrated in the heat. After dropping weight instead of piling it on from feasts of pad thai, I mentioned it to my nurse practitioner and provided urine and blood samples.
Turns out my blood sugar was 33. After I was diagnosed with diabetes, I had to relearn how to live my life, including socializing with a few drinks.
If you have diabetes, you can still enjoy a few drinks here and there, but remember alcohol’s effect on blood sugar. However, it's important to take precautions. Always drink in moderation and stay within the CDC’s definition of moderate drinking (1-2 standard alcoholic drinks per day for males, and 1 for females).
If your physician has recommended that you abstain from alcohol use altogether, follow their advice. Quitting alcohol isn't necessarily easy — but understanding how it affects your diabetes may make it easier. Before taking a drink of alcohol, consider how quitting will affect your health and how hard it might be to quit later if you don’t begin the process now. Can a type 2 diabetic drink alcohol safely? By following these guidelines while drinking, diabetics can safely enjoy a few drinks without worrying about their condition worsening.
Living with diabetes often requires making extra-conscious decisions about how you take care of your body. If you choose to drink alcohol, remaining conscious includes watching how much and how often you drink.
Even though there is no safe amount of alcohol to consume when living with diabetes, many people are still unsure of whether they should quit because of how hard it will be or because they aren’t aware of how their health could improve after they make that change. Maintaining a healthy diet, incorporating physical activity into your weekly routine, and being mindful of alcohol consumption are all ways to manage diabetes.
Quitting alcohol or cutting back is no easy feat — especially if you’ve had a long-term relationship with drinking. It's important to understand how life before and after quitting alcohol could change and how the journey looks.
If you’ve been drinking for a while, you may already be keenly aware of how mixers, like sugary beverages or club soda, affect your blood sugar levels and how that ties into your cardiovascular health. Beer raises blood sugar levels, both from the alcohol and the carbs. With the right awareness and modifications in alcohol consumption, each person has the power to improve their overall health in the long run.
Role playing can be an effective way to prepare for difficult conversations regarding your changing relationship with alcohol. Whether you're dealing with family members, doctors, or other people who may ask why you no longer participate in activities that involve drinking, practicing the conversation beforehand with a close friend or counselor can help you approach these situations with confidence. Not only will practice give you an edge on formatting and controlling the conversation, but it will also help you prepare everyone involved for how your life might look after quitting alcohol.
It can be difficult to quit drinking when dealing with diabetes, as alcohol can have an exaggerated effect on your blood sugar levels, both low and high. Although a beer or a glass of wine can help you unwind before bedtime, it’s important to remember to have a healthy snack if your glucose readings drop. Ingesting food while the effects of the alcohol are still present helps moderate how much it affects your body and allows you to recover quickly from any potentially dangerous troughs that could occur. Remember, alcohol and insulin resistance have a close relationship, and that extra drink can be extra dangerous with diabetes.
Wearing an I.D. that states you have diabetes is important in making sure you get the help you need should a situation arise where someone mistakes your hypoglycemia for intoxication. Making people aware of your medical condition ensures your safety in risky situations and could make all the difference between being taken care of and being ignored during times of confusion or dizziness.
Knowing the how and when of taking your medications can be tricky, and abstaining from alcohol may complicate the already difficult task of managing your health. Depending on your condition and how many medications you take, it can be hard to predict how alcohol will interact with them.
That’s why it’s important to ask your doctor if you have any questions about how — and when — to consume alcohol. Your doctor should be able to provide all the necessary information for balancing medications with other lifestyle choices.
Moderate drinking is considered up to two drinks a day for men and up to one for women. Keep in mind that many craft beers contain twice the alcohol and calories of light beers. Before deciding whether alcohol consumption is right for you, it's important to consult your doctor, especially if you have existing concerns with the kidney or liver.
Dining out can be difficult if you have diabetes, especially when it comes to moderating your alcohol intake. However, many people find that when they reduce how much they drink or make an effort to quit completely, their blood sugar levels return to target range. This means that it's potentially safe for men and women to have up to two drinks at dinner so long as their blood sugar levels remain within target range.
Experts highlight the risk of hypoglycemia due to how alcohol can cause a dip in blood sugar, even up until 24 hours after consumption. If your blood sugar levels are already inconsistent, it's best not to drink, but if you do, frequent checks should be made before drinking, while drinking and during the night. As you’re figuring out how alcohol affects type 1 diabetes, remember to pace yourself and be mindful, and never drink on an empty stomach.
Before you ask your waiter to serve a cocktail before your meal, remember that drinking alcohol on an empty stomach can cause hypoglycemia — low blood sugar levels. It’s best to drink alcohol after you’ve eaten something or at the end of the meal. Consuming alcohol with food also helps slow its absorption into the body, making for a less intense experience and even potentially reducing unwanted side effects like hangovers. Having your cocktail on a full stomach can help minimize risks and make your meal more enjoyable.
Diabetes is nothing to take lightly! It can mean making some pretty serious decisions and changes in lifestyle, among them decisions in your relationship with alcohol. Deciding whether you want wine or dessert is an important step in the journey towards better diabetes management and health, so consider these decisions carefully!
After a stunning holiday in Phuket, Thailand, I realized something was off. I had been drinking a ton of water but I brushed it off, thinking I was just trying to stay hydrated in the heat. After dropping weight instead of piling it on from feasts of pad thai, I mentioned it to my nurse practitioner and provided urine and blood samples.
Turns out my blood sugar was 33. After I was diagnosed with diabetes, I had to relearn how to live my life, including socializing with a few drinks.
If you have diabetes, you can still enjoy a few drinks here and there, but remember alcohol’s effect on blood sugar. However, it's important to take precautions. Always drink in moderation and stay within the CDC’s definition of moderate drinking (1-2 standard alcoholic drinks per day for males, and 1 for females).
If your physician has recommended that you abstain from alcohol use altogether, follow their advice. Quitting alcohol isn't necessarily easy — but understanding how it affects your diabetes may make it easier. Before taking a drink of alcohol, consider how quitting will affect your health and how hard it might be to quit later if you don’t begin the process now. Can a type 2 diabetic drink alcohol safely? By following these guidelines while drinking, diabetics can safely enjoy a few drinks without worrying about their condition worsening.
Living with diabetes often requires making extra-conscious decisions about how you take care of your body. If you choose to drink alcohol, remaining conscious includes watching how much and how often you drink.
Even though there is no safe amount of alcohol to consume when living with diabetes, many people are still unsure of whether they should quit because of how hard it will be or because they aren’t aware of how their health could improve after they make that change. Maintaining a healthy diet, incorporating physical activity into your weekly routine, and being mindful of alcohol consumption are all ways to manage diabetes.
Quitting alcohol or cutting back is no easy feat — especially if you’ve had a long-term relationship with drinking. It's important to understand how life before and after quitting alcohol could change and how the journey looks.
If you’ve been drinking for a while, you may already be keenly aware of how mixers, like sugary beverages or club soda, affect your blood sugar levels and how that ties into your cardiovascular health. Beer raises blood sugar levels, both from the alcohol and the carbs. With the right awareness and modifications in alcohol consumption, each person has the power to improve their overall health in the long run.
Role playing can be an effective way to prepare for difficult conversations regarding your changing relationship with alcohol. Whether you're dealing with family members, doctors, or other people who may ask why you no longer participate in activities that involve drinking, practicing the conversation beforehand with a close friend or counselor can help you approach these situations with confidence. Not only will practice give you an edge on formatting and controlling the conversation, but it will also help you prepare everyone involved for how your life might look after quitting alcohol.
It can be difficult to quit drinking when dealing with diabetes, as alcohol can have an exaggerated effect on your blood sugar levels, both low and high. Although a beer or a glass of wine can help you unwind before bedtime, it’s important to remember to have a healthy snack if your glucose readings drop. Ingesting food while the effects of the alcohol are still present helps moderate how much it affects your body and allows you to recover quickly from any potentially dangerous troughs that could occur. Remember, alcohol and insulin resistance have a close relationship, and that extra drink can be extra dangerous with diabetes.
Wearing an I.D. that states you have diabetes is important in making sure you get the help you need should a situation arise where someone mistakes your hypoglycemia for intoxication. Making people aware of your medical condition ensures your safety in risky situations and could make all the difference between being taken care of and being ignored during times of confusion or dizziness.
Knowing the how and when of taking your medications can be tricky, and abstaining from alcohol may complicate the already difficult task of managing your health. Depending on your condition and how many medications you take, it can be hard to predict how alcohol will interact with them.
That’s why it’s important to ask your doctor if you have any questions about how — and when — to consume alcohol. Your doctor should be able to provide all the necessary information for balancing medications with other lifestyle choices.
Moderate drinking is considered up to two drinks a day for men and up to one for women. Keep in mind that many craft beers contain twice the alcohol and calories of light beers. Before deciding whether alcohol consumption is right for you, it's important to consult your doctor, especially if you have existing concerns with the kidney or liver.
Dining out can be difficult if you have diabetes, especially when it comes to moderating your alcohol intake. However, many people find that when they reduce how much they drink or make an effort to quit completely, their blood sugar levels return to target range. This means that it's potentially safe for men and women to have up to two drinks at dinner so long as their blood sugar levels remain within target range.
Experts highlight the risk of hypoglycemia due to how alcohol can cause a dip in blood sugar, even up until 24 hours after consumption. If your blood sugar levels are already inconsistent, it's best not to drink, but if you do, frequent checks should be made before drinking, while drinking and during the night. As you’re figuring out how alcohol affects type 1 diabetes, remember to pace yourself and be mindful, and never drink on an empty stomach.
Before you ask your waiter to serve a cocktail before your meal, remember that drinking alcohol on an empty stomach can cause hypoglycemia — low blood sugar levels. It’s best to drink alcohol after you’ve eaten something or at the end of the meal. Consuming alcohol with food also helps slow its absorption into the body, making for a less intense experience and even potentially reducing unwanted side effects like hangovers. Having your cocktail on a full stomach can help minimize risks and make your meal more enjoyable.
Diabetes is nothing to take lightly! It can mean making some pretty serious decisions and changes in lifestyle, among them decisions in your relationship with alcohol. Deciding whether you want wine or dessert is an important step in the journey towards better diabetes management and health, so consider these decisions carefully!
