Ah, December. The season of festive gatherings, holiday cheer, and yes… a lot of “cheers!” 🥂 With the winter holidays and New Year’s celebrations in full swing, there’s always a glass of something sparkling (or spiked) within arm’s reach.

Let me be the first to say this is a judgment-free zone. I, too, have indulged a bit more than planned (hello, regrettable third cocktail…or was it four?🥺) and lived to tell the tale. So, let’s get real about what alcohol does to our bodies, how to think about moderation, and why hitting pause on cocktails now and then can be a gift to yourself. 🎁 Cheers to balance!🎁

What Alcohol Does to Your Body (The Basics)

Alcohol impacts a lot more than just your ability to win at Psych (definitely give this a try if you are not familiar!). Here’s a quick breakdown:

1. It Messes with Your Sleep

• You might think that a nightcap is helping you drift off, but alcohol disrupts your sleep cycles. Studies show that alcohol reduces the time your body spends in restorative REM sleep, leading to fatigue and grogginess the next day (1,2).
• And let’s not forget the 3 AM “Why am I awake and parched?” wake-up call. Not that I have ever experienced such a thing…(1,2,3)
• Chronic alcohol use doesn’t just mess with your sleep for one night—it’s like hitting snooze on your entire sleep cycle. Regular binges can throw your circadian rhythm completely out of whack, turning your nights into a restless mess and your mornings into a groggy haze. And no amount of Melatonin can fix it. 😵(1,2)

2. It Plays Tricks on Your Blood Sugar

• When your liver is busy processing alcohol, it pauses its glucose (blood sugar) release, which can cause your blood sugar to drop quickly. For those taking insulin or certain diabetes medications, this can lead to dangerously low blood sugar (hypoglycemia). This is even more likely to happen when you drink without eating any food. Alcohol isn’t off-limits if you have diabetes, but pairing it with a meal or snack that includes carbohydrates is key. This helps reduce the risk of your blood sugar dropping too low while allowing you to enjoy a festive drink. (4) 🍹
• There are some positive tricks alcohol can play on your blood sugar as well! 🥂The latest research suggests that moderate alcohol consumption (not heavy drinking) may even be linked to a lower risk of developing type 2 diabetes, regardless of BMI. So, enjoying a drink mindfully can still fit into a balanced, health-focused lifestyle. (5)

3. It’s a Dehydration Machine 💧

• Alcohol is a diuretic, meaning it encourages your body to lose water (hence the frequent bathroom trips).
• Less hydration = more headaches, fatigue, and that delightful dry-mouth feeling. (6)

4. It Affects Your Mood 😵‍💫

• That initial “buzz” might feel great, but alcohol is ultimately a depressant. It can mess with your mood and amplify feelings of stress or anxiety—especially if you’re already dealing with holiday blues. (7)
• The good news: It turns out that the “feel-good” effects of moderate drinking might have less to do with the alcohol itself and more to do with the company you’re keeping. 🍷✨ Social interaction plays a huge role in the mood-boosting and functional perks often linked to moderate alcohol use. So, before giving all the credit to your glass of wine, remember that it’s the laughter, connection, and shared moments that are likely doing the heavy lifting for your health. Cheers to good friends and great conversations! (8)

Moderation: Finding the Sweet Spot 🥂

The goal isn’t to cut out alcohol forever (unless you want to!) but to enjoy it in a way that feels good to you. 

Let’s keep it real and talk about the nutritional side of those festive cocktails: most alcoholic drinks are pretty much empty when it comes to nutrition—lots of calories, not much else on tap. Sure, some contain nutritional ingredients (cheers to that), but if you’re looking to lose or maintain a healthy weight, keeping an eye on how much you drink can make a big difference. And those real fancy cocktails? The ones loaded with soda, juice, cream, or even ice cream? They can pack a surprising amount of calories, making that drink or two quite the splurge, even with a touch of nutrients. Just like when indulging in your favorite dessert and trying to make yourself feel better by assessing the nutritional value of the crushed nuts on top…I mean, there is some😉

On top of that, alcohol stimulates your hunger level. Ever notice how those chips or charcuterie boards disappear when you’ve had a few? Blame alcohol for stimulating your appetite or making it easier for you to put your guard down, which often leads to overeating—because who can resist cheese after a martini? 🧀🍸

And as mentioned above, about our metabolism…your body gives first dibs to alcohol when it comes to metabolism. It prioritizes breaking down alcohol over all other nutrients including fats and carbs, effectively hitting the pause button on burning fat. (9) Translation? More fat gets stored while your body deals with that wine or whiskey or tequila or margarita or…

Here’s how to think about it:

• Set a Limit: Decide ahead of time how many drinks you’ll have and stick to it. Remember, “moderation” generally means up to one drink daily for women and two for men. You could decrease your frequency if you currently indulge multiple nights a week. Start with one less night a week and build from there.
• Pace Yourself: Sip slowly, savor the flavors, and alternate with water or a non-alcoholic option. Hydration is your friend!
• Choose Wisely: Opt for lower-sugar drinks like wine, light beer, or spirits with soda water instead of sugary mixers. Any of the low-sugar or no-sugar sparkling waters can make tasty, low-calorie mixers. 
• Try a Mocktail or Dealcoholized Wine: When it comes to alcoholic drinks, a big chunk of the calorie count comes from the alcohol itself—at 7 calories per gram, it adds up quickly. For example, a standard glass of red wine has about 125 calories, and white wine comes in around 120 calories. Compare that to dealcoholized wine, which can have as little as 20-30 calories per glass. Or a low-calorie Mocktail (see my recipes here, here, and here!) for under 100 calories. If you’re trying to maintain or lose weight, swapping to lower-calorie alternatives can be a game-changer, allowing you to enjoy the social and culinary experience of wine or cocktails without the calorie overload.🫶🏼(9,10)

Trying a Period of Abstinence?

Sometimes, hitting the pause button on alcohol is a great way to reset your body and mind—no guilt, just curiosity! Whether it’s a “Dry January” or a few days off between parties, here’s what to expect:

1. Better Sleep: You’ll likely wake up feeling more rested and ready to tackle the day (1.2.3).
2. Improved Energy: Without alcohol draining your system, you’ll feel more vibrant and less sluggish (4,6).
3. Clarity: Many people feel more focused, clear-headed, and less stressed when taking a break. (7)
4. Savings: Caloric savings, like one less glass of wine per week = over 400 fewer calories per month. Financially, fewer cocktails = more money in your wallet for those post-holiday sales.💰💃🏽

And way more fun than you might be thinking! You don’t need booze in excess to enjoy the season or get through the cold months. Whip up these non-alcoholic drinks that are festive, delicious, and calorie-worthy. You can keep it simple or get real fancy!

A Final Toast to You

Whatever your holiday season looks like, remember that balance is key—and perfection is never the goal. Whether you’re enjoying a spiked eggnog, rocking a non-alcoholic spritzer, or taking a break completely, the most important thing is to honor what feels best for you.

Here’s to a season full of joy, laughter, new inspirations, and maybe just one less groggy morning. 🥂 Cheers to balance, alcohol, health, and a fresh start to the New Year! Cheers to your health and happiness!

Let’s Connect!
If you’re curious about more ways to enjoy the season while feeling your best, reach out! I’d love to help you create a plan that works for you.💖

REFERENCES

1. Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259
2. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006. Epub 2013 Jan 24. PMID: 23347102.
3. He S, Hasler BP, Chakravorty S. Alcohol and sleep-related problems. Curr Opin Psychol. 2019 Dec;30:117-122. doi: 10.1016/j.copsyc.2019.03.007. Epub 2019 Apr 19. PMID: 31128400; PMCID: PMC6801009.
4. https://diabetes.org/health-wellness/alcohol-and-diabetes
5. Lando L.J. Koppes, Jacqueline M. Dekker, Henk F.J. Hendriks, Lex M. Bouter, Robert J. Heine; Moderate Alcohol Consumption Lowers the Risk of Type 2 Diabetes: A meta-analysis of prospective observational studies. Diabetes Care 1 March 2005; 28 (3): 719–725. https://doi.org/10.2337/diacare.28.3.719
6. Mackus, M., Stock, A., Garssen, J., Scholey, A., & Verster, J. C. (2024). Alcohol hangover versus dehydration revisited: The effect of drinking water to prevent or alleviate the alcohol hangover. Alcohol, 121, 9-18. https://doi.org/10.1016/j.alcohol.2024.07.006
7. McHugh RK, Weiss RD. Alcohol Use Disorder and Depressive Disorders. Alcohol Res. 2019 Jan 1;40(1):arcr.v40.1.01. doi: 10.35946/arcr.v40.1.01. PMID: 31649834; PMCID: PMC6799954.
8. Scott RG, Wiener CH, Paulson D. The Benefit of Moderate Alcohol Use on Mood and Functional Ability in Later Life: Due to Beers or Frequent Cheers? Gerontologist. 2020 Jan 24;60(1):80-88. doi: 10.1093/geront/gny129. PMID: 30358833.
9. Butts M, Sundaram VL, Murughiyan U, Borthakur A, Singh S. The Influence of Alcohol Consumption on Intestinal Nutrient Absorption: A Comprehensive Review. Nutrients. 2023 Mar 24;15(7):1571. doi: 10.3390/nu15071571. PMID: 37049411; PMCID: PMC10096942.
10. https://www.calorieking.com/us/en/