November 12th is National Happy Hour Day. Learn this history behind happy hour plus the time this tradition usually starts. Discover ways to avoid binge drinking on National Happy Hour Day.
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!
It’s 5 o’clock on a Friday, you’ve just left the office, and it’s time for your favorite part of the week: happy hour! You head to the local bar and order a pint, eager to catch up with colleagues and other working professionals in the city. One pint becomes two, then three, and before you know it, you’ve lost count. Somehow, you make it home, and head to the bar again the following week to do it all again. It’s a common scenario. Happy hour, ironically, can become anything but happy when we aren’t intentional about our drinking habits.
Many of us are so used to this societal custom that we seldom stop to think about it: the history of happy hour, the potential implications for our health (such as binge drinking), and how we can celebrate in ways that support our well-being. This information is crucial for occasions such as National Happy Hour Day, which falls on November 12th each year.
If you’re a happy hour enthusiast looking to change your relationship with alcohol, keep reading to learn more about this tradition. You’ll also discover ways to enjoy happy hour without binge drinking.
“Happy hour,” as we know it today, has a rich and varied history that stretches back to the early 20th century. Originating as a naval term, happy hour was initially a period set aside for entertainment and relaxation on military ships. This practice was a vital morale booster for sailors who spent long months at sea. The idea was to break the monotony of their daily routine with various forms of entertainment, from boxing matches to music performances.
As the concept extended beyond naval life into civilian society, happy hour underwent a significant transformation. By the Prohibition era in the U.S. (1920-1933), the term began to take on its modern connotation. Illegal speakeasies and underground bars offered happy hours as a way to attract customers before the more legitimate evening dining hours. These events were often characterized by illegal alcohol consumption and a spirit of rebellious socializing.
Post-Prohibition, the concept of happy hour entered mainstream culture. Bars and restaurants adopted it, offering discounted drinks and appetizers in the late afternoon and early evening. This shift was not just about economics; it reflected a changing societal attitude towards leisure and socialization. The period after World War II saw a significant rise in consumerism and leisure culture in the United States and many parts of the world. Happy hour became a symbol of relaxation and camaraderie, a time for colleagues to unwind after work and for friends to gather.
Today, happy hour remains a staple of social culture in many countries. It symbolizes a time of day when people can disconnect from their work responsibilities and engage in social interaction, often accompanied by drinks and food. Happy hour has become a commonly depicted phenomenon in movies, TV shows, and even advertisements. And after the COVID-19 pandemic, the concept of happy hour took on a new meaning, with virtual happy hours becoming the norm for many workplaces and professionals. Furthermore, a 2022 poll found that 38% of 2,000 respondents wished happy hours were longer — a total of three hours.
It’s clear that happy hour has become an emotional aspect of our culture. However, like many aspects of our culture, it’s essential that we embrace it in a way that serves our best interest.
There’s no fixed time for happy hour. It’s usually observed by bars and restaurants in the late afternoon or early evening. For many, this period serves as a critical juncture in their daily routine, offering a chance to decompress, reflect, and engage in social interaction. However, as we’ll later discuss, happy hour also has its share of downsides, which include binge drinking or using alcohol to cope with unhealthy emotions.
Rather than an excuse for excessive drinking, happy hour can be reimagined as a time for mindful drinking practices. This involves being conscious of our alcohol intake, choosing quality over quantity, and appreciating the social and gustatory aspects of drinking, rather than focusing solely on the alcohol itself. It's also an ideal moment to incorporate non-alcoholic options, highlighting that the essence of happy hour lies in the social experience and the unwind factor, not necessarily in the drinks consumed. This redefined approach to happy hour can contribute significantly to a healthier lifestyle, emphasizing balance and well-being in both social and personal contexts.
National Happy Hour Day, observed every year on November 12th, has evolved into more than just a day of drink specials and social gatherings. It stands as a commemoration of the long-standing tradition of happy hour, a cultural phenomenon deeply ingrained in social customs globally. With the sober curious movement underway, this day takes on an even more significant role, becoming a platform to advocate for a balanced and mindful approach to alcohol consumption.
This day's relevance is underscored by statistics showing the impact of drinking habits on society. According to the World Health Organization (WHO), approximately 3 million deaths globally are related to harmful use of alcohol each year, which accounts for 5.3% of all deaths. Furthermore, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in the United States, an estimated 140,000 people (approximately 97,000 men and 43,000 women) die from alcohol-related causes annually, making alcohol the third leading preventable cause of death in the country.
National Happy Hour Day promotes awareness around these stark realities. It encourages a shift from viewing happy hour solely as an occasion for alcohol consumption to recognizing it as a time for social connection and relaxation. This perspective is vital in a time where mental health issues are on the rise. The American Psychological Association highlights the link between heavy alcohol use and mental health disorders, including depression and anxiety, making the need for balanced drinking practices more pertinent.
On this day, people and establishments are encouraged to foster environments that support mindful drinking. This includes offering a variety of non-alcoholic alternatives, promoting social activities that do not center around alcohol, and creating awareness about the risks associated with excessive alcohol consumption.
In doing so, National Happy Hour Day becomes more than a celebration; it transforms into an educational and health-promoting event on a global scale.
Binge drinking, often associated with happy hour, is a pattern of drinking that brings blood alcohol concentration levels to 0.08 g/dL. This typically occurs after four drinks for women and five for men in about two hours. Avoiding binge drinking is crucial for physical and mental well-being.
To avoid binge drinking on National Happy Hour Day (or any day!), here’s what you can do:
National Happy Hour Day is more than an excuse for a drink; it's a chance to redefine our relationship with alcohol. By adopting healthier habits, we open the door to enjoying these moments more fully, with a clear mind and a focus on what truly matters: connections, conversations, and memories. Though happy hour is deeply ingrained in our culture — and can often result in binge drinking — it’s important that we’re mindful about the ways it shows up for us.
Additionally, we can celebrate happy hour in alcohol-free ways, which can open us up to the world of booze-free fun and socializing.
This National Happy Hour Day 2024, let's embrace a healthier, happier way of celebrating.
It’s 5 o’clock on a Friday, you’ve just left the office, and it’s time for your favorite part of the week: happy hour! You head to the local bar and order a pint, eager to catch up with colleagues and other working professionals in the city. One pint becomes two, then three, and before you know it, you’ve lost count. Somehow, you make it home, and head to the bar again the following week to do it all again. It’s a common scenario. Happy hour, ironically, can become anything but happy when we aren’t intentional about our drinking habits.
Many of us are so used to this societal custom that we seldom stop to think about it: the history of happy hour, the potential implications for our health (such as binge drinking), and how we can celebrate in ways that support our well-being. This information is crucial for occasions such as National Happy Hour Day, which falls on November 12th each year.
If you’re a happy hour enthusiast looking to change your relationship with alcohol, keep reading to learn more about this tradition. You’ll also discover ways to enjoy happy hour without binge drinking.
“Happy hour,” as we know it today, has a rich and varied history that stretches back to the early 20th century. Originating as a naval term, happy hour was initially a period set aside for entertainment and relaxation on military ships. This practice was a vital morale booster for sailors who spent long months at sea. The idea was to break the monotony of their daily routine with various forms of entertainment, from boxing matches to music performances.
As the concept extended beyond naval life into civilian society, happy hour underwent a significant transformation. By the Prohibition era in the U.S. (1920-1933), the term began to take on its modern connotation. Illegal speakeasies and underground bars offered happy hours as a way to attract customers before the more legitimate evening dining hours. These events were often characterized by illegal alcohol consumption and a spirit of rebellious socializing.
Post-Prohibition, the concept of happy hour entered mainstream culture. Bars and restaurants adopted it, offering discounted drinks and appetizers in the late afternoon and early evening. This shift was not just about economics; it reflected a changing societal attitude towards leisure and socialization. The period after World War II saw a significant rise in consumerism and leisure culture in the United States and many parts of the world. Happy hour became a symbol of relaxation and camaraderie, a time for colleagues to unwind after work and for friends to gather.
Today, happy hour remains a staple of social culture in many countries. It symbolizes a time of day when people can disconnect from their work responsibilities and engage in social interaction, often accompanied by drinks and food. Happy hour has become a commonly depicted phenomenon in movies, TV shows, and even advertisements. And after the COVID-19 pandemic, the concept of happy hour took on a new meaning, with virtual happy hours becoming the norm for many workplaces and professionals. Furthermore, a 2022 poll found that 38% of 2,000 respondents wished happy hours were longer — a total of three hours.
It’s clear that happy hour has become an emotional aspect of our culture. However, like many aspects of our culture, it’s essential that we embrace it in a way that serves our best interest.
There’s no fixed time for happy hour. It’s usually observed by bars and restaurants in the late afternoon or early evening. For many, this period serves as a critical juncture in their daily routine, offering a chance to decompress, reflect, and engage in social interaction. However, as we’ll later discuss, happy hour also has its share of downsides, which include binge drinking or using alcohol to cope with unhealthy emotions.
Rather than an excuse for excessive drinking, happy hour can be reimagined as a time for mindful drinking practices. This involves being conscious of our alcohol intake, choosing quality over quantity, and appreciating the social and gustatory aspects of drinking, rather than focusing solely on the alcohol itself. It's also an ideal moment to incorporate non-alcoholic options, highlighting that the essence of happy hour lies in the social experience and the unwind factor, not necessarily in the drinks consumed. This redefined approach to happy hour can contribute significantly to a healthier lifestyle, emphasizing balance and well-being in both social and personal contexts.
National Happy Hour Day, observed every year on November 12th, has evolved into more than just a day of drink specials and social gatherings. It stands as a commemoration of the long-standing tradition of happy hour, a cultural phenomenon deeply ingrained in social customs globally. With the sober curious movement underway, this day takes on an even more significant role, becoming a platform to advocate for a balanced and mindful approach to alcohol consumption.
This day's relevance is underscored by statistics showing the impact of drinking habits on society. According to the World Health Organization (WHO), approximately 3 million deaths globally are related to harmful use of alcohol each year, which accounts for 5.3% of all deaths. Furthermore, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in the United States, an estimated 140,000 people (approximately 97,000 men and 43,000 women) die from alcohol-related causes annually, making alcohol the third leading preventable cause of death in the country.
National Happy Hour Day promotes awareness around these stark realities. It encourages a shift from viewing happy hour solely as an occasion for alcohol consumption to recognizing it as a time for social connection and relaxation. This perspective is vital in a time where mental health issues are on the rise. The American Psychological Association highlights the link between heavy alcohol use and mental health disorders, including depression and anxiety, making the need for balanced drinking practices more pertinent.
On this day, people and establishments are encouraged to foster environments that support mindful drinking. This includes offering a variety of non-alcoholic alternatives, promoting social activities that do not center around alcohol, and creating awareness about the risks associated with excessive alcohol consumption.
In doing so, National Happy Hour Day becomes more than a celebration; it transforms into an educational and health-promoting event on a global scale.
Binge drinking, often associated with happy hour, is a pattern of drinking that brings blood alcohol concentration levels to 0.08 g/dL. This typically occurs after four drinks for women and five for men in about two hours. Avoiding binge drinking is crucial for physical and mental well-being.
To avoid binge drinking on National Happy Hour Day (or any day!), here’s what you can do:
National Happy Hour Day is more than an excuse for a drink; it's a chance to redefine our relationship with alcohol. By adopting healthier habits, we open the door to enjoying these moments more fully, with a clear mind and a focus on what truly matters: connections, conversations, and memories. Though happy hour is deeply ingrained in our culture — and can often result in binge drinking — it’s important that we’re mindful about the ways it shows up for us.
Additionally, we can celebrate happy hour in alcohol-free ways, which can open us up to the world of booze-free fun and socializing.
This National Happy Hour Day 2024, let's embrace a healthier, happier way of celebrating.
Uncover how alcohol affects appetite, its impact on the body, and get actionable tips to restore healthy eating habits.
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!
Imagine this: you're at a bustling get-together, sipping your drink and enjoying your friends. You’re surrounded by piles of amazing food, but your appetite appears to be missing. It's not that the food isn't appealing or that you're not usually a fan of social eating — it's just that weirdly, your hunger cues have gone silent. This scenario is more common than you might think, and it’s the perfect entry point into understanding how alcohol can quietly dampen our desire to eat. So what are the possible causes for this? Is alcohol a suppressant, and if yes, why does alcohol make you lose your appetite? On the other hand, you might be wondering, “Why am I so hungry the day after drinking?” Let’s explore!
Alcohol can disrupt our appetite by affecting the way our body processes nutrients.
When alcohol enters our body, it’s quickly processed in the liver, the body's central hub for metabolizing substances. The body diverts all its energy into metabolizing the alcohol, including energy the body needs to process vital nutrients. This leads to potential deficiencies in the vitamins and minerals that we need to function properly. When these nutrients are in short supply, the body has less energy to process food, and we feel less desire to eat.
Moreover, alcohol itself is a potent appetite suppressant. It disrupts the body’s hunger hormones, ghrelin and leptin, which regulate appetite. Ghrelin, the “hunger hormone,” signals hunger to the brain, and leptin is released to signal fullness. Consuming alcohol interferes with these signals, suppressing our appetite. With these hormones out of sync, our brain may not receive the signal for our hunger, making us lose our appetite. We might also ignore the signals for food, eating less than we actually need for our body to function properly.
Over time, alcohol can desensitize our body’s response to these hormones, dulling our natural feelings of hunger and satiety. The result is not just a short-term decrease in food intake, but potentially a longer-term recalibration of our feelings of hunger. This can lead to a cycle in which the body no longer recognizes when it truly needs food, leading to nutritional deficiencies.
A disruption in our nutrient processing can lead to health issues like malnutrition, and losing our appetite is often an early sign of this issue. Less food intake leads to fewer nutrients, which can eventually lead to unhealthy weight loss. Other health issues can follow, making it harder to have a healthy relationship with food and alcohol.
Breaking this cycle requires a conscious effort to re-tune into our body's natural hunger signals and to moderate our alcohol intake to restore our hormonal balance.
The gastrointestinal (GI) tract is particularly vulnerable to the effects of alcohol. Once alcohol enters the stomach, it is quickly ushered into the small intestine, where it's absorbed into the bloodstream. This rapid transition disrupts the stomach's natural rhythm. Alcohol irritates the stomach lining and inflames the small intestine, sometimes enough to turn us away from our next meal. When the stomach is inflamed, we can become nauseated, making the idea of eating even less appealing. The association between food and nausea caused by inflammation can also lead to potential food aversions or anxieties —- creating a negative psychological feedback loop on our eating habits.
When the GI tract becomes inflamed by excess alcohol, it further disrupts the body’s absorption of nutrients. Over time, chronic alcohol use can lead to more severe GI issues, such as gastritis or even ulcers, worsening the problem of appetite loss. These conditions not only cause discomfort but also significantly impair the body's ability to absorb nutrients, leading to a further decline in overall health.
As alcohol is processed by the liver, it can overwhelm the workings of this vital organ, making it harder to manage other substances. This can lead to a buildup of toxins and an overall decrease in digestive efficiency. We know that alcohol can cause serious liver damage, but the liver is also interconnected with the digestive functions of the GI system. The liver produces bile, crucial for digesting fats. A reduction in bile can lead to malabsorption of nutrients, creating a cycle of malnutrition and appetite loss.
Addressing these issues requires a reduction in alcohol and medical intervention to treat any GI conditions that may have developed. Restoring the GI system is a crucial step in regaining a normal appetite.
When you go out drinking, the calories from each beverage add up. A gram of alcohol averages about seven calories, with an average glass of wine counting more than 100 calories. Despite the calorie count, alcoholic beverages have no nutritional value whatsoever.
In the landscape of our diet, alcohol is like a mirage. It creates the illusion of fullness even without nutritional substance, a phenomenon we might call caloric confusion. Alcohol is an “empty” calorie because it lacks the nutritional value that foods with similar calories provide. This masquerade can trick our bodies into feeling falsely full, leaving little room for the nutrients we actually need.
This confusion extends to the body's energy regulation system. Normally, our body manages hunger and energy expenditure with precision, but alcohol can cloud this system, obscuring our signals for hunger and fullness. As a result, we may feel temporarily satiated after a few drinks, but this feeling is fleeting and ungrounded.
Moreover, this caloric fog can lead to poor dietary choices. With our appetite suppressed by alcohol, we may skip meals or choose unhealthy foods. Over time, this can lead to nutritional imbalances and unhealthy eating habits.
Addressing this caloric confusion requires mindfulness about what we drink and the foods we eat, especially the nutrients we are bringing into our body. It's not just about drinking less; it’s also about enhancing the quality of our diet to support our body's health and well-being.
Alcohol can affect our appetite by triggering existing mental health conditions. Emotional distress, anxiety, and depression (often associated with alcohol misuse) can significantly reduce our desire to eat. When the mind is overwhelmed by anxiety or distress, we often lose the desire to eat and the comfort to be able to focus on eating.
Anxiety can induce a stress response that makes the body go into a “fight or flight” mode. As a result, eating becomes less of a priority when our body is under stress. Depression, on the other hand, can dampen the reward system in the brain, making eating less pleasurable. Food, which is often a source of solace and enjoyment, becomes less appealing.
The effect of alcohol on our appetite contains an important psychological dimension. It can affect our desire for food. Addressing the underlying mental health problems is important in developing healthier coping mechanisms that do not involve alcohol. By taking care of our mental health, we can reclaim the joy of eating and build a healthy appetite.
Different social drinking patterns and cultural norms can influence our drinking habits and affect our appetite.
Alcohol plays a complex role in different social and cultural contexts. Drinking is not just an individual choice; it’s a collective experience, often influenced by social norms and expectations. Depending on the specific culture or social group, drinking expectations can vary drastically.
How much we drink can be swayed more by social dynamics than personal preference. Understanding these cultural undercurrents is crucial in redefining our relationship with alcohol. We can foster environments where healthier drinking choices are encouraged and respected.
Although there are many potential ways alcohol can affect your appetite, we have listed some ways you can build a better relationship with food and alcohol.
Here are some steps that can help you tackle the issue of alcohol-induced appetite loss:
Each of these steps requires commitment and may not be easy, but understanding how alcohol affects your appetite will help you maintain a balanced and nutrient-rich diet and lifestyle.
We talked about the reasons why alcohol might pull the breaks on our appetite. But sometimes the next day things flip: we wake up feeling ravenous. So if you’re wondering, “Why am I so hungry the day after drinking?” the answer has to do with the aftermath of alcohol’s effects. Alcohol can lower blood sugar and disrupt the hormones that control hunger, making us feel extra hungry the next day. It also dehydrates us, which can trick our brain into thinking we’re hungry when we’re actually thirsty.
A complex interplay of physiological and psychological factors go into the connection between alcohol consumption and appetite. Alcohol is an appetite suppressant that disrupts the balance of our hunger hormones and affects our nutrient intake. But the loss of appetite associated with alcohol is not permanent, and you can rebuild a healthier relationship with food while drinking. The next time you pick up a drink, make sure to take a big bite of your food!
Imagine this: you're at a bustling get-together, sipping your drink and enjoying your friends. You’re surrounded by piles of amazing food, but your appetite appears to be missing. It's not that the food isn't appealing or that you're not usually a fan of social eating — it's just that weirdly, your hunger cues have gone silent. This scenario is more common than you might think, and it’s the perfect entry point into understanding how alcohol can quietly dampen our desire to eat. So what are the possible causes for this? Is alcohol a suppressant, and if yes, why does alcohol make you lose your appetite? On the other hand, you might be wondering, “Why am I so hungry the day after drinking?” Let’s explore!
Alcohol can disrupt our appetite by affecting the way our body processes nutrients.
When alcohol enters our body, it’s quickly processed in the liver, the body's central hub for metabolizing substances. The body diverts all its energy into metabolizing the alcohol, including energy the body needs to process vital nutrients. This leads to potential deficiencies in the vitamins and minerals that we need to function properly. When these nutrients are in short supply, the body has less energy to process food, and we feel less desire to eat.
Moreover, alcohol itself is a potent appetite suppressant. It disrupts the body’s hunger hormones, ghrelin and leptin, which regulate appetite. Ghrelin, the “hunger hormone,” signals hunger to the brain, and leptin is released to signal fullness. Consuming alcohol interferes with these signals, suppressing our appetite. With these hormones out of sync, our brain may not receive the signal for our hunger, making us lose our appetite. We might also ignore the signals for food, eating less than we actually need for our body to function properly.
Over time, alcohol can desensitize our body’s response to these hormones, dulling our natural feelings of hunger and satiety. The result is not just a short-term decrease in food intake, but potentially a longer-term recalibration of our feelings of hunger. This can lead to a cycle in which the body no longer recognizes when it truly needs food, leading to nutritional deficiencies.
A disruption in our nutrient processing can lead to health issues like malnutrition, and losing our appetite is often an early sign of this issue. Less food intake leads to fewer nutrients, which can eventually lead to unhealthy weight loss. Other health issues can follow, making it harder to have a healthy relationship with food and alcohol.
Breaking this cycle requires a conscious effort to re-tune into our body's natural hunger signals and to moderate our alcohol intake to restore our hormonal balance.
The gastrointestinal (GI) tract is particularly vulnerable to the effects of alcohol. Once alcohol enters the stomach, it is quickly ushered into the small intestine, where it's absorbed into the bloodstream. This rapid transition disrupts the stomach's natural rhythm. Alcohol irritates the stomach lining and inflames the small intestine, sometimes enough to turn us away from our next meal. When the stomach is inflamed, we can become nauseated, making the idea of eating even less appealing. The association between food and nausea caused by inflammation can also lead to potential food aversions or anxieties —- creating a negative psychological feedback loop on our eating habits.
When the GI tract becomes inflamed by excess alcohol, it further disrupts the body’s absorption of nutrients. Over time, chronic alcohol use can lead to more severe GI issues, such as gastritis or even ulcers, worsening the problem of appetite loss. These conditions not only cause discomfort but also significantly impair the body's ability to absorb nutrients, leading to a further decline in overall health.
As alcohol is processed by the liver, it can overwhelm the workings of this vital organ, making it harder to manage other substances. This can lead to a buildup of toxins and an overall decrease in digestive efficiency. We know that alcohol can cause serious liver damage, but the liver is also interconnected with the digestive functions of the GI system. The liver produces bile, crucial for digesting fats. A reduction in bile can lead to malabsorption of nutrients, creating a cycle of malnutrition and appetite loss.
Addressing these issues requires a reduction in alcohol and medical intervention to treat any GI conditions that may have developed. Restoring the GI system is a crucial step in regaining a normal appetite.
When you go out drinking, the calories from each beverage add up. A gram of alcohol averages about seven calories, with an average glass of wine counting more than 100 calories. Despite the calorie count, alcoholic beverages have no nutritional value whatsoever.
In the landscape of our diet, alcohol is like a mirage. It creates the illusion of fullness even without nutritional substance, a phenomenon we might call caloric confusion. Alcohol is an “empty” calorie because it lacks the nutritional value that foods with similar calories provide. This masquerade can trick our bodies into feeling falsely full, leaving little room for the nutrients we actually need.
This confusion extends to the body's energy regulation system. Normally, our body manages hunger and energy expenditure with precision, but alcohol can cloud this system, obscuring our signals for hunger and fullness. As a result, we may feel temporarily satiated after a few drinks, but this feeling is fleeting and ungrounded.
Moreover, this caloric fog can lead to poor dietary choices. With our appetite suppressed by alcohol, we may skip meals or choose unhealthy foods. Over time, this can lead to nutritional imbalances and unhealthy eating habits.
Addressing this caloric confusion requires mindfulness about what we drink and the foods we eat, especially the nutrients we are bringing into our body. It's not just about drinking less; it’s also about enhancing the quality of our diet to support our body's health and well-being.
Alcohol can affect our appetite by triggering existing mental health conditions. Emotional distress, anxiety, and depression (often associated with alcohol misuse) can significantly reduce our desire to eat. When the mind is overwhelmed by anxiety or distress, we often lose the desire to eat and the comfort to be able to focus on eating.
Anxiety can induce a stress response that makes the body go into a “fight or flight” mode. As a result, eating becomes less of a priority when our body is under stress. Depression, on the other hand, can dampen the reward system in the brain, making eating less pleasurable. Food, which is often a source of solace and enjoyment, becomes less appealing.
The effect of alcohol on our appetite contains an important psychological dimension. It can affect our desire for food. Addressing the underlying mental health problems is important in developing healthier coping mechanisms that do not involve alcohol. By taking care of our mental health, we can reclaim the joy of eating and build a healthy appetite.
Different social drinking patterns and cultural norms can influence our drinking habits and affect our appetite.
Alcohol plays a complex role in different social and cultural contexts. Drinking is not just an individual choice; it’s a collective experience, often influenced by social norms and expectations. Depending on the specific culture or social group, drinking expectations can vary drastically.
How much we drink can be swayed more by social dynamics than personal preference. Understanding these cultural undercurrents is crucial in redefining our relationship with alcohol. We can foster environments where healthier drinking choices are encouraged and respected.
Although there are many potential ways alcohol can affect your appetite, we have listed some ways you can build a better relationship with food and alcohol.
Here are some steps that can help you tackle the issue of alcohol-induced appetite loss:
Each of these steps requires commitment and may not be easy, but understanding how alcohol affects your appetite will help you maintain a balanced and nutrient-rich diet and lifestyle.
We talked about the reasons why alcohol might pull the breaks on our appetite. But sometimes the next day things flip: we wake up feeling ravenous. So if you’re wondering, “Why am I so hungry the day after drinking?” the answer has to do with the aftermath of alcohol’s effects. Alcohol can lower blood sugar and disrupt the hormones that control hunger, making us feel extra hungry the next day. It also dehydrates us, which can trick our brain into thinking we’re hungry when we’re actually thirsty.
A complex interplay of physiological and psychological factors go into the connection between alcohol consumption and appetite. Alcohol is an appetite suppressant that disrupts the balance of our hunger hormones and affects our nutrient intake. But the loss of appetite associated with alcohol is not permanent, and you can rebuild a healthier relationship with food while drinking. The next time you pick up a drink, make sure to take a big bite of your food!
Unraveling the mix of alcohol and MDMA: the truth you need to know! Discover the science, facts, and safety tips in our latest blog.
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!
Ever heard someone talking about "molly" and wondered, "Who's that?" No, molly isn’t the name of your friend's roommate or your neighbor’s new pet. In fact, molly is a street name for the drug MDMA — a drug that promises temporary euphoria and heightened sensations (at a steep price, of course, as it comes with significant health risks).
The idea of combining uppers such as MDMA with alcohol can be tempting. However, mixing alcohol and MDMA might not lead to the fun-filled night you're expecting — instead, it could be a recipe for disaster. Let's dive into the science behind this combination and see why they don’t play nicely together.
First of all, what is molly? MDMA stands for 3,4-methylenedioxymethamphetamine, a synthetic drug that alters mood and perception. Chemically, molly shares properties with both stimulants and hallucinogens, which means it can increase energy and pleasure while distorting sensory perceptions.
Structurally, MDMA (also known as ecstasy) is similar to stimulants like methamphetamine and hallucinogens like mescaline. This unique combination explains why it has a mixed bag of effects on our bodies.
While molly might sound intriguing, it comes with a host of risks. MDMA can cause a range of bodily responses:
Increased heart rate and blood pressure. Imagine your heart doing an extra round of cardio — but without the benefits. That's the kind of strain MDMA can put on it.
Our minds aren't left untouched, either. Initially, many users feel a rush of joy or euphoria and a heightened connection to others, making them more talkative or touchy-feely. However, some people might experience less-desirable mental effects:
Occasional party antics might seem harmless, but frequent or heavy MDMA use can lead to some prolonged concerns:
Now that we’ve met molly, we can turn to the next question — where did “she” come from? As it turns out, molly isn’t a new kid on the block — MDMA (aka ecstasy) has been around for over a century. In 1912, a German pharmaceutical company called Merck first synthesized MDMA. The company aimed to create a drug to control bleeding, but MDMA didn’t fit the bill. For many years, it gathered metaphorical dust on the laboratory shelves.
It wasn’t until the 1970s that the drug resurfaced in the US — not for medical treatments, but as a tool to assist in psychotherapy. Some therapists believed it helped patients open up and communicate better. However, it's important to note that this use was never approved by the FDA — with good reason. (After all, it “worked,” but only in the sense that amphetamines “work” for treating colds or heroin “works” for getting rid of a headache: the risks, to put it mildly, are not worth it).
By the 1980s, molly had found “her” way into the party scene as a recreational drug. And while those flashing disco lights and energetic dance moves might seem like distant history, molly still lingers.
So, we’ve covered MDMA's effects and dangers, as well as its history in the U.S.. But where does it stand on the world stage? Let's explore the legal status of MDMA around the world.
Now let’s switch gears a bit and see what happens when alcohol is in the picture. What’s behind the allure of mixing molly with booze? Many people drink alcohol to feel relaxed and sociable. On the other hand, MDMA is taken for its stimulating effects, which include heightened sensations, emotional warmth, and an amplified perception of sights and sounds. It seems like they could complement each other, right? Well, not exactly.
Alcohol acts as a depressant, slowing our central nervous system. This means it can reduce anxiety, lower inhibitions, and cause drowsiness. Conversely, MDMA (ecstasy) is a stimulant, speeding up various bodily functions and heightening sensations.
However, when combined, ecstasy and alcohol don't just cancel each other out. Instead, they act as antagonists inside our body, potentially straining our system. Here are the main side effects that can happen as a result of the mix:
Have you ever heard of the term "hyponatremia"? It may sound like a rare plant species or an ancient civilization, but it's a medical condition that can be serious, especially when mixing alcohol and MDMA.
Hyponatremia is a fancy term for a low sodium concentration in the blood. Sodium, that same stuff we have in our salt shakers, plays a critical role in many of our body's processes, including nerve function, muscle contractions, and maintaining proper fluid balance.
For one thing, MDMA can sometimes make people feel super thirsty. If we drink large amounts of water to quench this thirst, especially while dancing and sweating, we can end up diluting our blood’s sodium levels. Alcohol amplifies this effect by suppressing the release of an antidiuretic hormone, causing more fluid retention in the long run (after initially making us lose water).
Moreover, both dancing (commonly associated with MDMA use) and alcohol can make us sweat. Sweating causes a loss of salt from the body, which can further lower sodium levels if not adequately replenished.
Hyponatremia is no joke, and it can escalate quickly. Here are some symptoms to be aware of:
If someone consumes MDMA (which carries its own set of risks!), it's important to be mindful of fluid intake. Here are some quick tips:
Finally, here are some steps you can take to stay safe when alcohol and molly are in the picture.
In the fun of social gatherings, it's easy to get swept up in the moment. But your health and safety come first. The next time you're faced with the decision to mix alcohol and MDMA, remember the science, and opt for choices that prioritize your well-being. After all, the best memories are those where you felt your best, both during the moment and the morning after!
Ever heard someone talking about "molly" and wondered, "Who's that?" No, molly isn’t the name of your friend's roommate or your neighbor’s new pet. In fact, molly is a street name for the drug MDMA — a drug that promises temporary euphoria and heightened sensations (at a steep price, of course, as it comes with significant health risks).
The idea of combining uppers such as MDMA with alcohol can be tempting. However, mixing alcohol and MDMA might not lead to the fun-filled night you're expecting — instead, it could be a recipe for disaster. Let's dive into the science behind this combination and see why they don’t play nicely together.
First of all, what is molly? MDMA stands for 3,4-methylenedioxymethamphetamine, a synthetic drug that alters mood and perception. Chemically, molly shares properties with both stimulants and hallucinogens, which means it can increase energy and pleasure while distorting sensory perceptions.
Structurally, MDMA (also known as ecstasy) is similar to stimulants like methamphetamine and hallucinogens like mescaline. This unique combination explains why it has a mixed bag of effects on our bodies.
While molly might sound intriguing, it comes with a host of risks. MDMA can cause a range of bodily responses:
Increased heart rate and blood pressure. Imagine your heart doing an extra round of cardio — but without the benefits. That's the kind of strain MDMA can put on it.
Our minds aren't left untouched, either. Initially, many users feel a rush of joy or euphoria and a heightened connection to others, making them more talkative or touchy-feely. However, some people might experience less-desirable mental effects:
Occasional party antics might seem harmless, but frequent or heavy MDMA use can lead to some prolonged concerns:
Now that we’ve met molly, we can turn to the next question — where did “she” come from? As it turns out, molly isn’t a new kid on the block — MDMA (aka ecstasy) has been around for over a century. In 1912, a German pharmaceutical company called Merck first synthesized MDMA. The company aimed to create a drug to control bleeding, but MDMA didn’t fit the bill. For many years, it gathered metaphorical dust on the laboratory shelves.
It wasn’t until the 1970s that the drug resurfaced in the US — not for medical treatments, but as a tool to assist in psychotherapy. Some therapists believed it helped patients open up and communicate better. However, it's important to note that this use was never approved by the FDA — with good reason. (After all, it “worked,” but only in the sense that amphetamines “work” for treating colds or heroin “works” for getting rid of a headache: the risks, to put it mildly, are not worth it).
By the 1980s, molly had found “her” way into the party scene as a recreational drug. And while those flashing disco lights and energetic dance moves might seem like distant history, molly still lingers.
So, we’ve covered MDMA's effects and dangers, as well as its history in the U.S.. But where does it stand on the world stage? Let's explore the legal status of MDMA around the world.
Now let’s switch gears a bit and see what happens when alcohol is in the picture. What’s behind the allure of mixing molly with booze? Many people drink alcohol to feel relaxed and sociable. On the other hand, MDMA is taken for its stimulating effects, which include heightened sensations, emotional warmth, and an amplified perception of sights and sounds. It seems like they could complement each other, right? Well, not exactly.
Alcohol acts as a depressant, slowing our central nervous system. This means it can reduce anxiety, lower inhibitions, and cause drowsiness. Conversely, MDMA (ecstasy) is a stimulant, speeding up various bodily functions and heightening sensations.
However, when combined, ecstasy and alcohol don't just cancel each other out. Instead, they act as antagonists inside our body, potentially straining our system. Here are the main side effects that can happen as a result of the mix:
Have you ever heard of the term "hyponatremia"? It may sound like a rare plant species or an ancient civilization, but it's a medical condition that can be serious, especially when mixing alcohol and MDMA.
Hyponatremia is a fancy term for a low sodium concentration in the blood. Sodium, that same stuff we have in our salt shakers, plays a critical role in many of our body's processes, including nerve function, muscle contractions, and maintaining proper fluid balance.
For one thing, MDMA can sometimes make people feel super thirsty. If we drink large amounts of water to quench this thirst, especially while dancing and sweating, we can end up diluting our blood’s sodium levels. Alcohol amplifies this effect by suppressing the release of an antidiuretic hormone, causing more fluid retention in the long run (after initially making us lose water).
Moreover, both dancing (commonly associated with MDMA use) and alcohol can make us sweat. Sweating causes a loss of salt from the body, which can further lower sodium levels if not adequately replenished.
Hyponatremia is no joke, and it can escalate quickly. Here are some symptoms to be aware of:
If someone consumes MDMA (which carries its own set of risks!), it's important to be mindful of fluid intake. Here are some quick tips:
Finally, here are some steps you can take to stay safe when alcohol and molly are in the picture.
In the fun of social gatherings, it's easy to get swept up in the moment. But your health and safety come first. The next time you're faced with the decision to mix alcohol and MDMA, remember the science, and opt for choices that prioritize your well-being. After all, the best memories are those where you felt your best, both during the moment and the morning after!
Blood alcohol levels of 0.40% and higher are potentially fatal. Learn how to drink mindfully or quit alcohol together to avoid these life-threatening effects.
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!
Many of us are familiar with breathalyzer tests — whether we’ve seen them on TV or experienced them for ourselves. What, exactly, do these tests measure?
Blood alcohol tests like breathalyzers measure our blood alcohol levels (otherwise known as blood alcohol content), which can give law enforcement officials or medical professionals objective data of how drunk we are. Understanding BAC is crucial in making better choices around alcohol.
What do different BAC levels mean and, most importantly, where do we get into the danger zone — what BAC is lethal? To paint a clearer picture, we’ll explain the meaning of different blood alcohol levels, potentially lethal BAC levels, and how to protect your well-being.
Blood alcohol content (BAC) is a scientific measure of the amount of alcohol present in a person's bloodstream, expressed as a percentage. This metric is critical in legal, medical, and personal contexts because it quantifies intoxication. BAC is calculated by determining the mass of alcohol in a volume of blood. For instance, a BAC of 0.10% means that there is 1 gram of alcohol for every 1000 milliliters of blood.
Alcohol is absorbed into the bloodstream through our stomach and intestines. From there, it circulates throughout our body, affecting various bodily systems, until it’s metabolized primarily by the liver.
The rate of metabolism varies from person to person, and it’s influenced by factors such as weight, gender, liver health, and the presence of food in the stomach.
Understanding our BAC is crucial, as it directly correlates with symptoms of intoxication and impairment. Law enforcement agencies rely on BAC measurements, typically through breath, blood, or urine tests, to enforce drunk driving laws, with many jurisdictions setting legal limits at 0.08%. On an individual level, monitoring BAC can be an important tool for managing consumption and ensuring safety.
The most accurate way to determine BAC is through a blood sample. The blood is analyzed in a lab to precisely measure the alcohol concentration. This is the method used in medical settings, and is a bit invasive, as it requires a needle. It also takes a while, and is not practical in certain situations (such as when law enforcement stops a vehicle).
BAC can also be estimated by using a breathalyzer test. The breathalyzer device reacts chemically to alcohol to produce a signal which is then converted into a BAC value.
As BAC increases, it passes through various thresholds, each associated with distinct physiological and cognitive alterations:
As we just mentioned, a blood alcohol content (BAC) of 0.40% or higher is potentially lethal.
The amount of alcohol that can result in death varies greatly from person to person, influenced by factors such as age, weight, gender, tolerance to alcohol, and individual health conditions.
Typically, at potentially lethal blood alcohol levels of 0.40% or above, the alcohol in the bloodstream significantly depresses the central nervous system. This system is responsible for vital functions that occur beyond our conscious awareness: breathing, heart rate, temperature control. As the central nervous system becomes increasingly impaired, these critical functions don’t receive the required signals from the brain, and they begin to shut down. The respiratory system can slow to a dangerous level or stop completely, leading to hypoxia (lack of oxygen to the brain) and ultimately respiratory failure.
The cardiovascular system is also adversely affected. High BAC levels can lead to arrhythmias (irregular heartbeats) or cardiac arrest due to the depressive effects of alcohol on the heart muscle and the body's reflexes. Moreover, alcohol's impact on the gag reflex increases the risk of choking on vomit, which can cause asphyxiation.
In addition to these immediate life-threatening impacts, severe alcohol intoxication can also cause a drastic drop in body temperature (hypothermia), dangerously low blood sugar (hypoglycemia), and seizures — all of which can be fatal without prompt medical intervention.
The liver, which processes alcohol, can become overwhelmed by excessive amounts. This results in a toxic buildup of substances such acetaldehyde, leading to metabolic disturbances that can further impair other organ systems. When combined, these physiological disruptions in the body's essential systems can swiftly escalate to coma and death.
It’s critical to understand that while these BAC levels are typically associated with fatality, significant risks of harm or death can occur at lower levels due to accidents, injuries, or other medical emergencies caused or exacerbated by alcohol consumption. Therefore, it’s important to consume alcohol mindfully (if at all!), and to be aware of its powerful and potentially lethal effects.
In 1984, a 30-year-old man was reported to have survived a documented BAC of 1.5%. This level is almost unheard of, and it’s far beyond what is typically considered lethal.
How someone survives such a high BAC is complex and not fully understood, but it always involves immediate medical intervention and may hinge on the person’s history of alcohol use. Chronic heavy drinkers can develop a tolerance to alcohol that affects their central nervous system's responsiveness, allowing them to maintain some bodily functions at BAC levels that would be fatal to others.
Nevertheless, the consequences of reaching such high BAC levels cannot be overstated. The physiological burden placed on the body's organ systems is immense. The liver, heart, and kidneys are under extreme stress to metabolize and clear the alcohol. Even if survival is possible, the risk of long-term damage to these systems is substantial, and the potential for lasting neurological damage is high.
This record is an extreme outlier, not a threshold to be tested. It underscores the critical need for responsible drinking habits and awareness of the dangers inherent in alcohol misuse.
Understanding BAC lets us make healthier choices and avoid fatal blood alcohol levels. Here are ways we can safeguard our well-being:
Changing our drinking habits isn't just about hitting a target BAC of 0.00%. Instead, it's about recalibrating our body's response to alcohol, fostering resilience, and reclaiming autonomy over our physiological and psychological well-being.
Educating ourselves about the science of blood alcohol is meant to be a source of empowerment, not a scare tactic. But the facts are clear: the higher the BAC, the greater the risk.
With preventative action, we can modify our intake and steer our story in a healthier direction. Drinking mindfully — or living alcohol-free — is about the power to redefine our relationship with alcohol, one choice at a time. Our body and mind are incredibly resilient! With each small victory, we come closer to a healthier tomorrow.
Many of us are familiar with breathalyzer tests — whether we’ve seen them on TV or experienced them for ourselves. What, exactly, do these tests measure?
Blood alcohol tests like breathalyzers measure our blood alcohol levels (otherwise known as blood alcohol content), which can give law enforcement officials or medical professionals objective data of how drunk we are. Understanding BAC is crucial in making better choices around alcohol.
What do different BAC levels mean and, most importantly, where do we get into the danger zone — what BAC is lethal? To paint a clearer picture, we’ll explain the meaning of different blood alcohol levels, potentially lethal BAC levels, and how to protect your well-being.
Blood alcohol content (BAC) is a scientific measure of the amount of alcohol present in a person's bloodstream, expressed as a percentage. This metric is critical in legal, medical, and personal contexts because it quantifies intoxication. BAC is calculated by determining the mass of alcohol in a volume of blood. For instance, a BAC of 0.10% means that there is 1 gram of alcohol for every 1000 milliliters of blood.
Alcohol is absorbed into the bloodstream through our stomach and intestines. From there, it circulates throughout our body, affecting various bodily systems, until it’s metabolized primarily by the liver.
The rate of metabolism varies from person to person, and it’s influenced by factors such as weight, gender, liver health, and the presence of food in the stomach.
Understanding our BAC is crucial, as it directly correlates with symptoms of intoxication and impairment. Law enforcement agencies rely on BAC measurements, typically through breath, blood, or urine tests, to enforce drunk driving laws, with many jurisdictions setting legal limits at 0.08%. On an individual level, monitoring BAC can be an important tool for managing consumption and ensuring safety.
The most accurate way to determine BAC is through a blood sample. The blood is analyzed in a lab to precisely measure the alcohol concentration. This is the method used in medical settings, and is a bit invasive, as it requires a needle. It also takes a while, and is not practical in certain situations (such as when law enforcement stops a vehicle).
BAC can also be estimated by using a breathalyzer test. The breathalyzer device reacts chemically to alcohol to produce a signal which is then converted into a BAC value.
As BAC increases, it passes through various thresholds, each associated with distinct physiological and cognitive alterations:
As we just mentioned, a blood alcohol content (BAC) of 0.40% or higher is potentially lethal.
The amount of alcohol that can result in death varies greatly from person to person, influenced by factors such as age, weight, gender, tolerance to alcohol, and individual health conditions.
Typically, at potentially lethal blood alcohol levels of 0.40% or above, the alcohol in the bloodstream significantly depresses the central nervous system. This system is responsible for vital functions that occur beyond our conscious awareness: breathing, heart rate, temperature control. As the central nervous system becomes increasingly impaired, these critical functions don’t receive the required signals from the brain, and they begin to shut down. The respiratory system can slow to a dangerous level or stop completely, leading to hypoxia (lack of oxygen to the brain) and ultimately respiratory failure.
The cardiovascular system is also adversely affected. High BAC levels can lead to arrhythmias (irregular heartbeats) or cardiac arrest due to the depressive effects of alcohol on the heart muscle and the body's reflexes. Moreover, alcohol's impact on the gag reflex increases the risk of choking on vomit, which can cause asphyxiation.
In addition to these immediate life-threatening impacts, severe alcohol intoxication can also cause a drastic drop in body temperature (hypothermia), dangerously low blood sugar (hypoglycemia), and seizures — all of which can be fatal without prompt medical intervention.
The liver, which processes alcohol, can become overwhelmed by excessive amounts. This results in a toxic buildup of substances such acetaldehyde, leading to metabolic disturbances that can further impair other organ systems. When combined, these physiological disruptions in the body's essential systems can swiftly escalate to coma and death.
It’s critical to understand that while these BAC levels are typically associated with fatality, significant risks of harm or death can occur at lower levels due to accidents, injuries, or other medical emergencies caused or exacerbated by alcohol consumption. Therefore, it’s important to consume alcohol mindfully (if at all!), and to be aware of its powerful and potentially lethal effects.
In 1984, a 30-year-old man was reported to have survived a documented BAC of 1.5%. This level is almost unheard of, and it’s far beyond what is typically considered lethal.
How someone survives such a high BAC is complex and not fully understood, but it always involves immediate medical intervention and may hinge on the person’s history of alcohol use. Chronic heavy drinkers can develop a tolerance to alcohol that affects their central nervous system's responsiveness, allowing them to maintain some bodily functions at BAC levels that would be fatal to others.
Nevertheless, the consequences of reaching such high BAC levels cannot be overstated. The physiological burden placed on the body's organ systems is immense. The liver, heart, and kidneys are under extreme stress to metabolize and clear the alcohol. Even if survival is possible, the risk of long-term damage to these systems is substantial, and the potential for lasting neurological damage is high.
This record is an extreme outlier, not a threshold to be tested. It underscores the critical need for responsible drinking habits and awareness of the dangers inherent in alcohol misuse.
Understanding BAC lets us make healthier choices and avoid fatal blood alcohol levels. Here are ways we can safeguard our well-being:
Changing our drinking habits isn't just about hitting a target BAC of 0.00%. Instead, it's about recalibrating our body's response to alcohol, fostering resilience, and reclaiming autonomy over our physiological and psychological well-being.
Educating ourselves about the science of blood alcohol is meant to be a source of empowerment, not a scare tactic. But the facts are clear: the higher the BAC, the greater the risk.
With preventative action, we can modify our intake and steer our story in a healthier direction. Drinking mindfully — or living alcohol-free — is about the power to redefine our relationship with alcohol, one choice at a time. Our body and mind are incredibly resilient! With each small victory, we come closer to a healthier tomorrow.
Can you drink alcohol while fasting? Learn how drinking can hinder your intermittent fasting goals, plus tips to make the most of this habit without alcohol getting in the way.
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!
Intermittent fasting is not just a dietary trend. It’s a science-backed lifestyle change that has captured the interest of health enthusiasts worldwide. This method promises weight loss and a host of potential health benefits, from enhanced brain function to improved metabolic rates. But as we explore the intricacies of this eating pattern, it's important to consider all factors. What can you drink on a fast. And, more specifically, what about intermittent fasting and alcohol? Does alcohol break a fast? Can you drink alcohol while intermittent fasting, even if it’s just one drink? What are the best ways to balance fasting and drinking?
This blog unravels the science behind intermittent fasting and addresses the complex relationship between alcohol and intermittent fasting.
Intermittent fasting is a time-oriented approach to food consumption, but not a rigid set of dietary restrictions. While most diet plans specify “what” to eat, intermittent fasting emphasizes “when” to eat. With its growing popularity, it's crucial to demystify this method and understand its mechanics.
We typically distribute our meals throughout the 16-hour (give or take) window that we’re awake. This looks like breakfast in the morning, lunch around midday, followed by dinner in the evening, and perhaps a few snacks in between. This eating pattern has become so ingrained in many cultures that it’s often taken for granted as the "normal" or "correct" way to eat. However, intermittent fasting challenges this norm by introducing set periods of eating and fasting.
The various protocols of intermittent fasting mainly differ in how they split the day or week into eating and fasting windows. A popular method, the 16/8 method, involves fasting for 16 hours a day and limiting all calorie intake to an 8-hour window. Another approach is the 24-hour fast, during which a person abstains from eating for a full day, once or twice a week.
What happens inside our body during these fasting windows? When we eat, our body spends hours processing that food, burning what it can from what we’ve just consumed. During this process, it's hard for our body to burn fat because insulin levels are high. However, after a period without food, the body enters a state in which it doesn't have glucose readily accessible to use for energy. Consequently, insulin levels drop, and our body starts to use stored fat as its primary energy source. This state, known as ketosis, is the backbone of the weight-loss potential associated with intermittent fasting.
Fasting periods also give our digestive system a break. Our body can then direct its repair mechanisms towards cellular structures and proteins, which might offer broader long-term health benefits.
Here are a few of the positives that can arise.
A stable fuel supply is paramount for optimal brain function. Eating at random intervals, especially foods high in sugar or simple carbs, causes our blood sugar to fluctuate. These fluctuations often lead to periods of foggy thinking and lack of focus. However, intermittent fasting stabilizes blood sugar levels.
When our body transitions to using stored fat as energy, it produces ketones. These molecules have been linked to heightened brain function, potentially leading to better concentration, sharper focus, and even enhanced mood. By avoiding the typical spikes and drops in blood sugar, the brain enjoys a consistent energy supply, allowing for clearer thinking and improved cognitive functions.
While it seems counterintuitive, intermittent fasting can actually rev up our metabolism. Prolonged caloric restriction slows metabolic rate, a defense mechanism the body employs to conserve energy. Intermittent fasting, on the other hand, seems to have the opposite effect. Short-term fasts can elevate our metabolic rate, helping our body burn through calories more efficiently. This is a boon not only for those looking to shed pounds but also for anyone aiming to maintain a healthy metabolic profile.
One of the more remarkable benefits of intermittent fasting is its ability to stimulate autophagy. This process, which can be likened to a cellular "cleanup crew," involves cells breaking down and removing old, dysfunctional proteins and components. By doing so, the body ensures that cells operate at their best. Increased autophagy can stave off various age-related diseases such as Alzheimer’s, and it can even extend our lifespan. This cellular rejuvenation process holds the promise of healthier aging.
Cardiovascular diseases are a leading cause of death worldwide, making heart health a priority. Intermittent fasting can positively influence several risk factors associated with heart diseases. These include reduced inflammation, lower levels of LDL cholesterol, stabilized blood sugar, and improved blood pressure.
Hormones act as messengers regulating numerous bodily functions. Intermittent fasting optimizes our body's hormone levels to facilitate fat burning and muscle gain. The significant drop in insulin levels ensures that stored body fat is more accessible for energy use. Furthermore, fasting can increase levels of growth hormone, which plays a pivotal role in health, fitness, and slowing the aging process.
Drinking alcohol while intermittent fasting isn’t a good idea for a few reasons. bFor one thing, it does technically break a fast. However, introducing alcohol into the intermittent fasting mix isn't just about counting the calories in a glass of wine or a beer. Beyond the caloric impact, alcohol presents a more intricate challenge to the body, especially when it's in a fasting state.
When we engage in intermittent fasting, we’re manipulating our eating and fasting windows to tap into several metabolic and hormonal benefits. Introducing alcohol, even if it’s a single drink, upsets the delicate balance that intermittent fasting aims to establish. Let’s explore why alcohol and intermittent fasting aren’t the wisest combination.
A refreshing drink can be hard to resist, especially in social settings. However, it's essential to be aware of alcohol’s ripple effects when combined with intermittent fasting.
So if booze isn’t the way to go, what can you drink during your fast?
In general, steer clear of beverages that contain calories, sugar, or artificial sweeteners, as these can interrupt the fasting process. And stay hydrated!
While booze may not be the best choice, you don’t have to completely give up alcohol, and you don’t have to ditch your intermittent fasting efforts. With a bit of preparation, there’s room for both.
Here’s how to balance alcohol and intermittent fasting.
Intermittent fasting is more than a path to weight loss; it’s a gateway to a healthier lifestyle with numerous benefits for both the mind and body. This method challenges conventional eating patterns, advocating for a disciplined yet flexible approach to our food intake.
However, be cautious when it comes to mixing alcohol and intermittent fasting. Alcohol can interfere with the metabolic advantages, hormonal balance, and overall health benefits that fasting offers. While intermittent fasting can be adaptable to modern lifestyles, including social drinking, it requires strategic planning and moderation. Ultimately, understanding how to navigate the fasting journey with the occasional drink can let you maintain the balance between pleasure and health.
Intermittent fasting is not just a dietary trend. It’s a science-backed lifestyle change that has captured the interest of health enthusiasts worldwide. This method promises weight loss and a host of potential health benefits, from enhanced brain function to improved metabolic rates. But as we explore the intricacies of this eating pattern, it's important to consider all factors. What can you drink on a fast. And, more specifically, what about intermittent fasting and alcohol? Does alcohol break a fast? Can you drink alcohol while intermittent fasting, even if it’s just one drink? What are the best ways to balance fasting and drinking?
This blog unravels the science behind intermittent fasting and addresses the complex relationship between alcohol and intermittent fasting.
Intermittent fasting is a time-oriented approach to food consumption, but not a rigid set of dietary restrictions. While most diet plans specify “what” to eat, intermittent fasting emphasizes “when” to eat. With its growing popularity, it's crucial to demystify this method and understand its mechanics.
We typically distribute our meals throughout the 16-hour (give or take) window that we’re awake. This looks like breakfast in the morning, lunch around midday, followed by dinner in the evening, and perhaps a few snacks in between. This eating pattern has become so ingrained in many cultures that it’s often taken for granted as the "normal" or "correct" way to eat. However, intermittent fasting challenges this norm by introducing set periods of eating and fasting.
The various protocols of intermittent fasting mainly differ in how they split the day or week into eating and fasting windows. A popular method, the 16/8 method, involves fasting for 16 hours a day and limiting all calorie intake to an 8-hour window. Another approach is the 24-hour fast, during which a person abstains from eating for a full day, once or twice a week.
What happens inside our body during these fasting windows? When we eat, our body spends hours processing that food, burning what it can from what we’ve just consumed. During this process, it's hard for our body to burn fat because insulin levels are high. However, after a period without food, the body enters a state in which it doesn't have glucose readily accessible to use for energy. Consequently, insulin levels drop, and our body starts to use stored fat as its primary energy source. This state, known as ketosis, is the backbone of the weight-loss potential associated with intermittent fasting.
Fasting periods also give our digestive system a break. Our body can then direct its repair mechanisms towards cellular structures and proteins, which might offer broader long-term health benefits.
Here are a few of the positives that can arise.
A stable fuel supply is paramount for optimal brain function. Eating at random intervals, especially foods high in sugar or simple carbs, causes our blood sugar to fluctuate. These fluctuations often lead to periods of foggy thinking and lack of focus. However, intermittent fasting stabilizes blood sugar levels.
When our body transitions to using stored fat as energy, it produces ketones. These molecules have been linked to heightened brain function, potentially leading to better concentration, sharper focus, and even enhanced mood. By avoiding the typical spikes and drops in blood sugar, the brain enjoys a consistent energy supply, allowing for clearer thinking and improved cognitive functions.
While it seems counterintuitive, intermittent fasting can actually rev up our metabolism. Prolonged caloric restriction slows metabolic rate, a defense mechanism the body employs to conserve energy. Intermittent fasting, on the other hand, seems to have the opposite effect. Short-term fasts can elevate our metabolic rate, helping our body burn through calories more efficiently. This is a boon not only for those looking to shed pounds but also for anyone aiming to maintain a healthy metabolic profile.
One of the more remarkable benefits of intermittent fasting is its ability to stimulate autophagy. This process, which can be likened to a cellular "cleanup crew," involves cells breaking down and removing old, dysfunctional proteins and components. By doing so, the body ensures that cells operate at their best. Increased autophagy can stave off various age-related diseases such as Alzheimer’s, and it can even extend our lifespan. This cellular rejuvenation process holds the promise of healthier aging.
Cardiovascular diseases are a leading cause of death worldwide, making heart health a priority. Intermittent fasting can positively influence several risk factors associated with heart diseases. These include reduced inflammation, lower levels of LDL cholesterol, stabilized blood sugar, and improved blood pressure.
Hormones act as messengers regulating numerous bodily functions. Intermittent fasting optimizes our body's hormone levels to facilitate fat burning and muscle gain. The significant drop in insulin levels ensures that stored body fat is more accessible for energy use. Furthermore, fasting can increase levels of growth hormone, which plays a pivotal role in health, fitness, and slowing the aging process.
Drinking alcohol while intermittent fasting isn’t a good idea for a few reasons. bFor one thing, it does technically break a fast. However, introducing alcohol into the intermittent fasting mix isn't just about counting the calories in a glass of wine or a beer. Beyond the caloric impact, alcohol presents a more intricate challenge to the body, especially when it's in a fasting state.
When we engage in intermittent fasting, we’re manipulating our eating and fasting windows to tap into several metabolic and hormonal benefits. Introducing alcohol, even if it’s a single drink, upsets the delicate balance that intermittent fasting aims to establish. Let’s explore why alcohol and intermittent fasting aren’t the wisest combination.
A refreshing drink can be hard to resist, especially in social settings. However, it's essential to be aware of alcohol’s ripple effects when combined with intermittent fasting.
So if booze isn’t the way to go, what can you drink during your fast?
In general, steer clear of beverages that contain calories, sugar, or artificial sweeteners, as these can interrupt the fasting process. And stay hydrated!
While booze may not be the best choice, you don’t have to completely give up alcohol, and you don’t have to ditch your intermittent fasting efforts. With a bit of preparation, there’s room for both.
Here’s how to balance alcohol and intermittent fasting.
Intermittent fasting is more than a path to weight loss; it’s a gateway to a healthier lifestyle with numerous benefits for both the mind and body. This method challenges conventional eating patterns, advocating for a disciplined yet flexible approach to our food intake.
However, be cautious when it comes to mixing alcohol and intermittent fasting. Alcohol can interfere with the metabolic advantages, hormonal balance, and overall health benefits that fasting offers. While intermittent fasting can be adaptable to modern lifestyles, including social drinking, it requires strategic planning and moderation. Ultimately, understanding how to navigate the fasting journey with the occasional drink can let you maintain the balance between pleasure and health.
Waking up frequently throughout the night and having trouble falling back asleep? Explore how alcohol contributes to insomnia and makes our sleepless nights even worse.
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!
You’re exhausted! You’ve had a long day at work and are more than ready to get a good night’s sleep. You go through your typical bedtime routine: turn on the fan, climb into bed, and shut off the lights. You take a couple of deep breaths, close your eyes, and … can’t fall asleep. You try different meditation techniques, breathing exercises, and maybe you even start counting sheep, but still — 20, 30, 60 minutes later — you’re wide awake. Sadly, this has become your nightly norm.
Insomnia can be relentless, and it takes a toll on our cognitive, emotional, and physical health. When we add alcohol to the mix, it only makes our sleepless nights worse. Below, we’ll explore the effect alcohol has on sleep and insomnia — and how we can get a better night’s rest.
Simply put, insomnia is a sleep disorder that can cause difficulty falling asleep or staying asleep; it can make us wake up too early (without being able to fall back asleep); and it can reduce the overall quality of our sleep. It’s a common disorder that affects 10-30% or more of the worldwide population.
Insomnia is a highly subjective experience that manifests itself differently in every person. It’s different from not having time to get enough sleep due to a busy work schedule or staying up late. Insomnia means not getting sleep despite having the time and intention to do so.
These are some of the most common signs and symptoms of insomnia:
There are two main types of insomnia: acute and chronic. Acute insomnia is short-term, lasting anywhere from a night or two to a few weeks or months. It’s usually brought on by stressful life events — job loss, death of a loved one, health problems, or a traumatic experience. Chronic insomnia is long-term difficulty with sleep, usually defined as having trouble falling or staying asleep for three or more nights per week for three months or more.
Insomnia can be caused by a variety of factors, involving a complex interplay of our mind-body connection, medical history, environmental factors, and outside influences, such as stress. These are some of the more common causes and contributing conditions:
Certain factors can increase our risk for insomnia. For instance, while the condition can happen at any time in our life, it’s more common the older we get. Women are also more likely to have insomnia than men, particularly during pregnancy, while caring for a newborn, and in menopause. Researchers also believe that there may be a genetic component to insomnia, as it tends to run in families.
So how does alcohol make insomnia worse? It all comes down to how alcohol disrupts our natural sleep-wake cycle, known as the circadian rhythm. This biological rhythm regulates various physiological processes, including sleep. When disrupted, it can lead to a host of sleep problems, including insomnia.
Upon consuming alcohol, it initially acts as a stimulant, increasing dopamine levels in the brain. This surge in dopamine can induce feelings of alertness and wakefulness. As the body metabolizes alcohol, it transitions into a depressant, causing drowsiness and facilitating the onset of sleep.
However, as the body metabolizes alcohol throughout the night, its stimulatory effects can resurface. This phenomenon, known as the "rebound effect," can lead to awakenings during the night and difficulty returning to sleep. Interestingly, between 35 and 70% of people who use alcohol have insomnia.
Furthermore, alcohol increases levels of adenosine, a key component of the “homeostatic drive,” which keeps our body balanced. It’s also one of the major mechanisms regulating our sleep-wake cycle. The homeostatic drive tells us it’s time to sleep by boosting levels of adenosine when we’ve been awake for too long.
After a few drinks, increased levels of adenosine send us into a deep sleep. But once our body realizes it’s had too much slow wave sleep, the homeostatic drive compensates by allowing us less deep sleep in the second half of the night. This is why we might find ourselves tossing and turning after a night of drinking.
It’s true: alcohol can help us fall asleep more quickly and easily. This is largely because alcohol is a central nervous system depressant: it slows our brain activity. It also acts as a sedative, inducing feelings of relaxation and sleepiness. But even though alcohol can cause us to fall asleep quickly, it often leads to fragmented and non-restorative sleep. And the more we drink, the greater the effect: higher doses of alcohol have been shown to disrupt sleep, particularly during the second half of the night.
While consuming a little alcohol before bed might seem helpful for insomnia, research shows that people rapidly develop tolerance to alcohol’s sedating effects. One study showed that smaller amounts of alcohol did increase total sleep time and deep sleep for people with insomnia. However, these effects evaporated within a week. As the study continued, participants were inclined to increase alcohol consumption up to almost the equivalent of three beers a night.
Alcohol is also known to suppress and reduce the amount of time we spend in rapid eye movement (REM) sleep — one of the most important stages of sleep for physical and mental restoration.
REM sleep is the fourth stage of a sleep cycle, and it’s vital for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. Doctors, experts, and researchers have all noted the importance of REM sleep to our overall health and well-being. Without it, our memory, mood, and mental focus suffer. Lack of REM sleep can even weaken our immune system, as the growth of new healthy cells and tissue in the body is blocked.
Even just a couple of drinks can disrupt our sleep and prevent us from getting REM. One study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10%. The more alcohol we consume, the more our quality of sleep decreases: more than 2 drinks for men and more than 1 for women decreased sleep quality by almost 40%.
Our body depends on high quality sleep for many vital functions, especially for regulating our metabolism, energy levels, mood, and immune function. Research suggests that good sleep patterns can actually add years to our life.
On the other hand, just a single night of sleep deprivation can speed up cellular aging. Over time, lack of sleep contributes to many serious health concerns, including depression, anxiety, stress, high blood pressure, diabetes, stroke, and cardiovascular disease.
Research also shows that chronic sleep loss promotes negative emotional processing, which can result in aggression, anger, hopelessness, and (in extreme cases) suicidal ideation. Insomnia can also interfere with our daily life, impairing our ability to focus on tasks, make decisions, and perform well at work. It also impedes our executive functions, daytime wakefulness, and stress management.
There’s no simple solution for treating insomnia. Because symptoms vary from person to person, treatment usually involves a bit of trial and error. Oftentimes, it requires getting to the root of the issue — whether that’s stress, drug or alcohol use, work schedules, anxiety or depression, chronic pain, or something else entirely.
A doctor can help us develop an individualized treatment plan based on our own personal situation, medical history, and lifestyle habits. While certain prescription medications can help facilitate sleep, they can cause side effects, dependence, and eventual tolerance. Experts advise against using sleep drugs, since they mask symptoms without treating the underlying cause of insomnia.
Many people with insomnia have found success through stress management and relaxation techniques, cognitive behavioral therapy, consistent and healthy evening routines, and good sleep hygiene.
Achieving restful sleep without relying on alcohol may seem daunting, but it is entirely possible with the right strategies. Here are some tips to get started:
Finally, if we feel as though we’ve tried everything and nothing is working, a medical professional can provide personalized advice and treatment options. Sadly, research indicates that up to 80% of insomnia cases are undiagnosed. Don’t be afraid to let your doctor know you’re struggling with sleep — you should never have to suffer in silence.
If you’re relying on alcohol to help you fall asleep, but your overall quality of sleep is suffering, consider trying Reframe. Our research-backed app has helped millions of people cut back on their alcohol consumption and improve their health and well-being — including their sleep.
You’re exhausted! You’ve had a long day at work and are more than ready to get a good night’s sleep. You go through your typical bedtime routine: turn on the fan, climb into bed, and shut off the lights. You take a couple of deep breaths, close your eyes, and … can’t fall asleep. You try different meditation techniques, breathing exercises, and maybe you even start counting sheep, but still — 20, 30, 60 minutes later — you’re wide awake. Sadly, this has become your nightly norm.
Insomnia can be relentless, and it takes a toll on our cognitive, emotional, and physical health. When we add alcohol to the mix, it only makes our sleepless nights worse. Below, we’ll explore the effect alcohol has on sleep and insomnia — and how we can get a better night’s rest.
Simply put, insomnia is a sleep disorder that can cause difficulty falling asleep or staying asleep; it can make us wake up too early (without being able to fall back asleep); and it can reduce the overall quality of our sleep. It’s a common disorder that affects 10-30% or more of the worldwide population.
Insomnia is a highly subjective experience that manifests itself differently in every person. It’s different from not having time to get enough sleep due to a busy work schedule or staying up late. Insomnia means not getting sleep despite having the time and intention to do so.
These are some of the most common signs and symptoms of insomnia:
There are two main types of insomnia: acute and chronic. Acute insomnia is short-term, lasting anywhere from a night or two to a few weeks or months. It’s usually brought on by stressful life events — job loss, death of a loved one, health problems, or a traumatic experience. Chronic insomnia is long-term difficulty with sleep, usually defined as having trouble falling or staying asleep for three or more nights per week for three months or more.
Insomnia can be caused by a variety of factors, involving a complex interplay of our mind-body connection, medical history, environmental factors, and outside influences, such as stress. These are some of the more common causes and contributing conditions:
Certain factors can increase our risk for insomnia. For instance, while the condition can happen at any time in our life, it’s more common the older we get. Women are also more likely to have insomnia than men, particularly during pregnancy, while caring for a newborn, and in menopause. Researchers also believe that there may be a genetic component to insomnia, as it tends to run in families.
So how does alcohol make insomnia worse? It all comes down to how alcohol disrupts our natural sleep-wake cycle, known as the circadian rhythm. This biological rhythm regulates various physiological processes, including sleep. When disrupted, it can lead to a host of sleep problems, including insomnia.
Upon consuming alcohol, it initially acts as a stimulant, increasing dopamine levels in the brain. This surge in dopamine can induce feelings of alertness and wakefulness. As the body metabolizes alcohol, it transitions into a depressant, causing drowsiness and facilitating the onset of sleep.
However, as the body metabolizes alcohol throughout the night, its stimulatory effects can resurface. This phenomenon, known as the "rebound effect," can lead to awakenings during the night and difficulty returning to sleep. Interestingly, between 35 and 70% of people who use alcohol have insomnia.
Furthermore, alcohol increases levels of adenosine, a key component of the “homeostatic drive,” which keeps our body balanced. It’s also one of the major mechanisms regulating our sleep-wake cycle. The homeostatic drive tells us it’s time to sleep by boosting levels of adenosine when we’ve been awake for too long.
After a few drinks, increased levels of adenosine send us into a deep sleep. But once our body realizes it’s had too much slow wave sleep, the homeostatic drive compensates by allowing us less deep sleep in the second half of the night. This is why we might find ourselves tossing and turning after a night of drinking.
It’s true: alcohol can help us fall asleep more quickly and easily. This is largely because alcohol is a central nervous system depressant: it slows our brain activity. It also acts as a sedative, inducing feelings of relaxation and sleepiness. But even though alcohol can cause us to fall asleep quickly, it often leads to fragmented and non-restorative sleep. And the more we drink, the greater the effect: higher doses of alcohol have been shown to disrupt sleep, particularly during the second half of the night.
While consuming a little alcohol before bed might seem helpful for insomnia, research shows that people rapidly develop tolerance to alcohol’s sedating effects. One study showed that smaller amounts of alcohol did increase total sleep time and deep sleep for people with insomnia. However, these effects evaporated within a week. As the study continued, participants were inclined to increase alcohol consumption up to almost the equivalent of three beers a night.
Alcohol is also known to suppress and reduce the amount of time we spend in rapid eye movement (REM) sleep — one of the most important stages of sleep for physical and mental restoration.
REM sleep is the fourth stage of a sleep cycle, and it’s vital for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. Doctors, experts, and researchers have all noted the importance of REM sleep to our overall health and well-being. Without it, our memory, mood, and mental focus suffer. Lack of REM sleep can even weaken our immune system, as the growth of new healthy cells and tissue in the body is blocked.
Even just a couple of drinks can disrupt our sleep and prevent us from getting REM. One study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10%. The more alcohol we consume, the more our quality of sleep decreases: more than 2 drinks for men and more than 1 for women decreased sleep quality by almost 40%.
Our body depends on high quality sleep for many vital functions, especially for regulating our metabolism, energy levels, mood, and immune function. Research suggests that good sleep patterns can actually add years to our life.
On the other hand, just a single night of sleep deprivation can speed up cellular aging. Over time, lack of sleep contributes to many serious health concerns, including depression, anxiety, stress, high blood pressure, diabetes, stroke, and cardiovascular disease.
Research also shows that chronic sleep loss promotes negative emotional processing, which can result in aggression, anger, hopelessness, and (in extreme cases) suicidal ideation. Insomnia can also interfere with our daily life, impairing our ability to focus on tasks, make decisions, and perform well at work. It also impedes our executive functions, daytime wakefulness, and stress management.
There’s no simple solution for treating insomnia. Because symptoms vary from person to person, treatment usually involves a bit of trial and error. Oftentimes, it requires getting to the root of the issue — whether that’s stress, drug or alcohol use, work schedules, anxiety or depression, chronic pain, or something else entirely.
A doctor can help us develop an individualized treatment plan based on our own personal situation, medical history, and lifestyle habits. While certain prescription medications can help facilitate sleep, they can cause side effects, dependence, and eventual tolerance. Experts advise against using sleep drugs, since they mask symptoms without treating the underlying cause of insomnia.
Many people with insomnia have found success through stress management and relaxation techniques, cognitive behavioral therapy, consistent and healthy evening routines, and good sleep hygiene.
Achieving restful sleep without relying on alcohol may seem daunting, but it is entirely possible with the right strategies. Here are some tips to get started:
Finally, if we feel as though we’ve tried everything and nothing is working, a medical professional can provide personalized advice and treatment options. Sadly, research indicates that up to 80% of insomnia cases are undiagnosed. Don’t be afraid to let your doctor know you’re struggling with sleep — you should never have to suffer in silence.
If you’re relying on alcohol to help you fall asleep, but your overall quality of sleep is suffering, consider trying Reframe. Our research-backed app has helped millions of people cut back on their alcohol consumption and improve their health and well-being — including their sleep.
Curious why hangovers last as long as they do? Unravel the science behind that morning-after grogginess in our latest blog!
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!
From the slapstick scenes in comedies to dramatic morning-after moments in romance films, Hollywood has a knack for portraying hangovers in ways that range from the hilariously exaggerated to the eerily accurate. Who can forget the disheveled crew in The Hangover, waking up in a trashed Las Vegas suite with absolutely no memory of the night before? Or Bridget Jones in Bridget Jones's Diary lamenting her choices from the previous night, nursing a headache with a glass of water and an aspirin?
While these films offer entertaining portrayals of the payback that comes after a night of heavy drinking, they only scratch the surface of what's actually happening in our bodies. Let's pull back the curtain on the silver screen and shine a spotlight on the science behind those groggy, head-pounding mornings. How long does a hangover last? Let’s explore the hangover timeline and dive into the 6 scientific reasons why hangovers last as long as they do.
While hangover symptoms can vary, they follow a general timeline, often unfolding in a predictable sequence.
We have an idea of what a hangover timeline looks like. But why do they sometimes last longer? There could be a few reasons:
Now that we have a general idea of what hangovers are like, let’s explore the science behind them and learn more about the lasting effects of alcohol on our body chemistry.
It might seem counterintuitive at first — we drink liquid, but end up feeling parched the next day. In the case of alcohol, though, this paradoxical effect is very real, and it comes down to how booze interacts with our bodies.
When we drink, the liver immediately starts using enzymes to break it down in a two-step process. More toxic than alcohol itself, acetaldehyde — the intermediary metabolic by-product — is one of the primary culprits behind unpleasant hangover symptoms. The more we drink, the harder it is for the liver to keep up. As a result, acetaldehyde accumulates in the bloodstream, leading to nausea, sweating, and skin flushing.
Some people are also genetically more susceptible to acetaldehyde buildup, especially if they have a less-active variant of the liver enzymes. This genetic variation is responsible for the facial flushing, dizziness, and nausea that comes with consuming even small amounts of alcohol.
Apart from its direct toxic effects, acetaldehyde also promotes inflammation, which can exacerbate hangover symptoms, contributing to fatigue, memory issues, and decreased attention span.
Alcohol may seem like an ideal sleep aid, helping us doze off quickly. But while it might make us crash, the quality and structure of the sleep we get isn’t the best — we wake up feeling groggy, even if we slept longer than usual. Let’s explore how alcohol contributes to hangover-related fatigue in more detail.
Drinking can activate the immune system, causing it to respond as if there's a threat. This activation triggers a cascade of effects that make us feel lousy, contributing to hangover symptoms such as malaise, fatigue, and cognitive disruptions. The immune response is part of the reason why, after a night of drinking, we might feel like we’re coming down with something, even if we aren’t.
For many, a night of drinking is often followed by the all-too-familiar unpleasantness of an upset stomach the next day. But what exactly does alcohol do to our stomach to cause this discomfort?
A night of drinking can leave us feeling unusually fatigued, dizzy, or shaky. One often overlooked culprit for these sensations? A drop in blood sugar levels.
The liver plays a crucial role in regulating blood sugar. One of its primary responsibilities is to release stored glucose into the bloodstream when blood sugar levels drop, ensuring a steady energy supply for the body’s functions. However, when alcohol is introduced, the liver prioritizes metabolizing it over other tasks, including gluconeogenesis — the process by which the liver produces glucose from non-carbohydrate sources. Alcohol consumption can inhibit gluconeogenesis, reducing the liver's ability to produce and release new glucose into the bloodstream.
As a result of these factors, alcohol can lead to hypoglycemia, a condition characterized by abnormally low blood sugar levels. Symptoms of hypoglycemia include weakness, dizziness, sweating, rapid heartbeat, and confusion. If left untreated, severe cases can lead to fainting or seizures.
The type of alcoholic beverage consumed, and what it's consumed with, can also impact blood sugar levels. Drinks with high sugar content can initially spike blood sugar, followed by a sharp drop. Moreover, if alcohol is consumed on an empty stomach, the risk of hypoglycemia increases as there's no accompanying food to stabilize glucose levels.
Chronic alcohol consumption can also change how the body responds to insulin, the hormone that allows cells to take in glucose from the bloodstream. Alcohol can increase insulin secretion, leading to a more rapid decrease in blood sugar levels, impairing the insulin signaling pathway, and possibly even leading to insulin resistance.
While understanding the science behind hangovers is important, wouldn’t it be even better if we could sidestep them altogether? Let’s explore some science-backed strategies that can help.
Now, we've looked at the science behind hangovers and ways to prevent them. But what if you've already crossed that bridge and are in the throes of a full-blown hangover? Fear not! Some home remedies can actually help alleviate your symptoms.
Being proactive can greatly reduce your chances of waking up with that dreaded hangover. But again, the surefire way to prevent a hangover is to moderate your intake or opt out altogether. Your future self will thank you!
And if you're on a journey to cut back or quit, know that every step is a move towards a healthier, more vibrant you!
From the slapstick scenes in comedies to dramatic morning-after moments in romance films, Hollywood has a knack for portraying hangovers in ways that range from the hilariously exaggerated to the eerily accurate. Who can forget the disheveled crew in The Hangover, waking up in a trashed Las Vegas suite with absolutely no memory of the night before? Or Bridget Jones in Bridget Jones's Diary lamenting her choices from the previous night, nursing a headache with a glass of water and an aspirin?
While these films offer entertaining portrayals of the payback that comes after a night of heavy drinking, they only scratch the surface of what's actually happening in our bodies. Let's pull back the curtain on the silver screen and shine a spotlight on the science behind those groggy, head-pounding mornings. How long does a hangover last? Let’s explore the hangover timeline and dive into the 6 scientific reasons why hangovers last as long as they do.
While hangover symptoms can vary, they follow a general timeline, often unfolding in a predictable sequence.
We have an idea of what a hangover timeline looks like. But why do they sometimes last longer? There could be a few reasons:
Now that we have a general idea of what hangovers are like, let’s explore the science behind them and learn more about the lasting effects of alcohol on our body chemistry.
It might seem counterintuitive at first — we drink liquid, but end up feeling parched the next day. In the case of alcohol, though, this paradoxical effect is very real, and it comes down to how booze interacts with our bodies.
When we drink, the liver immediately starts using enzymes to break it down in a two-step process. More toxic than alcohol itself, acetaldehyde — the intermediary metabolic by-product — is one of the primary culprits behind unpleasant hangover symptoms. The more we drink, the harder it is for the liver to keep up. As a result, acetaldehyde accumulates in the bloodstream, leading to nausea, sweating, and skin flushing.
Some people are also genetically more susceptible to acetaldehyde buildup, especially if they have a less-active variant of the liver enzymes. This genetic variation is responsible for the facial flushing, dizziness, and nausea that comes with consuming even small amounts of alcohol.
Apart from its direct toxic effects, acetaldehyde also promotes inflammation, which can exacerbate hangover symptoms, contributing to fatigue, memory issues, and decreased attention span.
Alcohol may seem like an ideal sleep aid, helping us doze off quickly. But while it might make us crash, the quality and structure of the sleep we get isn’t the best — we wake up feeling groggy, even if we slept longer than usual. Let’s explore how alcohol contributes to hangover-related fatigue in more detail.
Drinking can activate the immune system, causing it to respond as if there's a threat. This activation triggers a cascade of effects that make us feel lousy, contributing to hangover symptoms such as malaise, fatigue, and cognitive disruptions. The immune response is part of the reason why, after a night of drinking, we might feel like we’re coming down with something, even if we aren’t.
For many, a night of drinking is often followed by the all-too-familiar unpleasantness of an upset stomach the next day. But what exactly does alcohol do to our stomach to cause this discomfort?
A night of drinking can leave us feeling unusually fatigued, dizzy, or shaky. One often overlooked culprit for these sensations? A drop in blood sugar levels.
The liver plays a crucial role in regulating blood sugar. One of its primary responsibilities is to release stored glucose into the bloodstream when blood sugar levels drop, ensuring a steady energy supply for the body’s functions. However, when alcohol is introduced, the liver prioritizes metabolizing it over other tasks, including gluconeogenesis — the process by which the liver produces glucose from non-carbohydrate sources. Alcohol consumption can inhibit gluconeogenesis, reducing the liver's ability to produce and release new glucose into the bloodstream.
As a result of these factors, alcohol can lead to hypoglycemia, a condition characterized by abnormally low blood sugar levels. Symptoms of hypoglycemia include weakness, dizziness, sweating, rapid heartbeat, and confusion. If left untreated, severe cases can lead to fainting or seizures.
The type of alcoholic beverage consumed, and what it's consumed with, can also impact blood sugar levels. Drinks with high sugar content can initially spike blood sugar, followed by a sharp drop. Moreover, if alcohol is consumed on an empty stomach, the risk of hypoglycemia increases as there's no accompanying food to stabilize glucose levels.
Chronic alcohol consumption can also change how the body responds to insulin, the hormone that allows cells to take in glucose from the bloodstream. Alcohol can increase insulin secretion, leading to a more rapid decrease in blood sugar levels, impairing the insulin signaling pathway, and possibly even leading to insulin resistance.
While understanding the science behind hangovers is important, wouldn’t it be even better if we could sidestep them altogether? Let’s explore some science-backed strategies that can help.
Now, we've looked at the science behind hangovers and ways to prevent them. But what if you've already crossed that bridge and are in the throes of a full-blown hangover? Fear not! Some home remedies can actually help alleviate your symptoms.
Being proactive can greatly reduce your chances of waking up with that dreaded hangover. But again, the surefire way to prevent a hangover is to moderate your intake or opt out altogether. Your future self will thank you!
And if you're on a journey to cut back or quit, know that every step is a move towards a healthier, more vibrant you!
Discover the difference between health and wellness, how they interact with one another, and why it matters.
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!
You’re scrolling through social media and see a post about the health benefits of intermittent fasting. Or you’re reading an article about how mindfulness is an important part of wellness that can reduce levels of stress. Or you’re talking to someone and they mention how they’re trying to make changes to enhance their well-being.
Health, wellness, well-being: these terms are everywhere! Do they all mean the same thing or are there distinct differences? In this post, we’ll explore the difference between health and wellness, how they interact with one another, and why it matters. Let’s dive in!
While people often use “health” and “wellness” interchangeably, the terms do have different meanings. The primary difference between health and wellness is that health is a goal, while wellness is the active process of achieving it. Let’s take a closer look at the definitions:
Why does this matter? Wellness has a direct influence on our overall health, which is essential for living a healthy, happy, fulfilled life. In other words, we can’t really have one without the other.
The difference is important to understand because while we cannot always choose the state of our health, we do have a conscious choice to make active decisions towards wellness. For instance, we might have a predisposition to heart disease, a diagnosis of type 1 diabetes at an early age, or an unexpected brain injury. This is our “health” — our state of being.
However, we can choose to eat a balanced diet, exercise more often, and schedule regular doctor visits. This is wellness, the state of living a healthy lifestyle.
We cannot truly have health without first achieving wellness.
When we discuss wellness, we’re talking about various components of health. There are eight different dimensions of wellness.
Each dimension of wellness is important to our overall health and well-being. In fact, neglecting any of these dimensions can negatively affect our health and quality of life. Let’s take a closer look at each one.
Balance is an important part of wellness, taking the time to do the things that make us feel good, happy, and fulfilled. This might include working, volunteering, having fun, spending time with family and friends, participating in the community, being physically active, relaxing, or sleeping.
Because we each have individual needs, preferences, and capabilities, our definition “balance” will likely look different from someone else’s definition. For instance, maybe we thoroughly enjoy exercising and prioritize going to the gym for an hour every day. Our friend, however, might really enjoy volunteering at the local shelter and spend more time doing that.
Similarly, it’s important for us to continually re-balance from time to time and make adjustments based on whatever is going on in our lives. When we’re going through a difficult time — whether it’s stress, an illness, trauma, or emotional challenge — balance is especially important. For instance, it’s important to spend more time caring for ourselves and making sure we’re not overextending ourselves with other duties or responsibilities. “Down time” can provide the space we need to process difficult things, work through our feelings, or simply rest.
On the other hand, during more relaxed, less stressful times, we might have a greater capacity to help and support others — family members, friends, and strangers. It’s worth noting, however, that social relationships and connection are a vital part of wellness; it’s never good to isolate ourselves.
The bottom line? The goal is to achieve a well-rounded balance of all eight dimensions of wellness, which provides holistic harmony to our personal health and well-being. Just as a balanced diet is needed for healthy nutrition, balanced wellness engages the body, mind, and spirit.
Wellness exists on a continuum: no one is ever completely healthy or completely unhealthy. However, the more healthy behaviors we choose, the closer we move toward optimal health on the wellness continuum. In other words, we can choose behaviors to move us closer to better health.
Below are some tips for improving each dimension of wellness. We’ve also incorporated several questions to ask yourself to help guide you.
Physical wellness. Make sure you are getting regular physical activity, eating healthy, nutritious foods, and getting adequate sleep. There are many examples of physical activity that range in levels of intensity from light to vigorous, such as yoga, bike riding, jumping rope, running, swimming, tennis, or dancing. The best diet to follow is rich in fruits, vegetables, lean proteins, and healthy fats. It’s equally important to refrain from doing things that put our health at risk, such as drinking alcohol excessively or doing drugs.
Ask yourself these questions:
Emotional wellness. Develop regular habits that help you process and deal with your feelings effectively. For instance, you might use a journal to record your thoughts and feelings. Or maybe you start practicing mindfulness, do deep breathing exercises, or go to therapy to help you work through any painful emotions.
Questions to ask yourself:
Intellectual wellness. When we foster our intellectual wellness, we participate in activities that cultivate mental growth. Reading, doing challenging puzzles such as crosswords or sudoku, debating issues with others who have opposing viewpoints, learning a new language or instrument, or trying a new hobby are ways to improve our intellectual wellness. Whenever we challenge ourselves to learn a new skill, we’re building our intellectual health.
Questions to ask yourself:
Social wellness. Building a healthy social dimension might involve asking a colleague or friend out for lunch, joining a club or organization, setting healthy boundaries, and using good communication skills that are assertive rather than passive or aggressive.
Questions to ask yourself:
Spiritual wellness. Spiritual wellness might come from activities such as volunteering, self-reflection, meditation, prayer, or spending time in nature. To improve our spiritual health, it can help to create a quiet space for solitude and contemplation or a place of curiosity and playfulness.
Questions to ask yourself:
Environmental wellness. Ways to improve environmental wellness include creating neighborhood watches, recycling, planting a personal or community garden, purchasing products with minimal packaging, avoiding littering, and conserving energy and water.
Questions to ask yourself:
Occupational wellness. An occupational wellness goal might include finding work that is meaningful, financially rewarding, and aligned with your values, interests, and skills. Consider your office culture and determine how supported you feel. If you feel unsupported, seek out emotional encouragement from loved ones and be sure to engage in recreational activities that can help balance work stress.
Questions to ask yourself:
Financial wellness. Improving financial wellness might include developing a household budget, starting a savings account and adding to it every month (even if it’s just a small amount!), saving some of your income in an emergency account, minimizing credit card debt, and donating to a meaningful charity.
Questions to ask yourself:
Health and wellness are similar concepts with slightly different meanings. Health is a state of being, while wellness aims to enhance it. We can improve our health by taking steps to address and improve each dimension of wellness: physical, emotional, intellectual, social, spiritual, environmental, occupational, and financial.
If you want to give your health a boost, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and improve every dimension of wellness.
You’re scrolling through social media and see a post about the health benefits of intermittent fasting. Or you’re reading an article about how mindfulness is an important part of wellness that can reduce levels of stress. Or you’re talking to someone and they mention how they’re trying to make changes to enhance their well-being.
Health, wellness, well-being: these terms are everywhere! Do they all mean the same thing or are there distinct differences? In this post, we’ll explore the difference between health and wellness, how they interact with one another, and why it matters. Let’s dive in!
While people often use “health” and “wellness” interchangeably, the terms do have different meanings. The primary difference between health and wellness is that health is a goal, while wellness is the active process of achieving it. Let’s take a closer look at the definitions:
Why does this matter? Wellness has a direct influence on our overall health, which is essential for living a healthy, happy, fulfilled life. In other words, we can’t really have one without the other.
The difference is important to understand because while we cannot always choose the state of our health, we do have a conscious choice to make active decisions towards wellness. For instance, we might have a predisposition to heart disease, a diagnosis of type 1 diabetes at an early age, or an unexpected brain injury. This is our “health” — our state of being.
However, we can choose to eat a balanced diet, exercise more often, and schedule regular doctor visits. This is wellness, the state of living a healthy lifestyle.
We cannot truly have health without first achieving wellness.
When we discuss wellness, we’re talking about various components of health. There are eight different dimensions of wellness.
Each dimension of wellness is important to our overall health and well-being. In fact, neglecting any of these dimensions can negatively affect our health and quality of life. Let’s take a closer look at each one.
Balance is an important part of wellness, taking the time to do the things that make us feel good, happy, and fulfilled. This might include working, volunteering, having fun, spending time with family and friends, participating in the community, being physically active, relaxing, or sleeping.
Because we each have individual needs, preferences, and capabilities, our definition “balance” will likely look different from someone else’s definition. For instance, maybe we thoroughly enjoy exercising and prioritize going to the gym for an hour every day. Our friend, however, might really enjoy volunteering at the local shelter and spend more time doing that.
Similarly, it’s important for us to continually re-balance from time to time and make adjustments based on whatever is going on in our lives. When we’re going through a difficult time — whether it’s stress, an illness, trauma, or emotional challenge — balance is especially important. For instance, it’s important to spend more time caring for ourselves and making sure we’re not overextending ourselves with other duties or responsibilities. “Down time” can provide the space we need to process difficult things, work through our feelings, or simply rest.
On the other hand, during more relaxed, less stressful times, we might have a greater capacity to help and support others — family members, friends, and strangers. It’s worth noting, however, that social relationships and connection are a vital part of wellness; it’s never good to isolate ourselves.
The bottom line? The goal is to achieve a well-rounded balance of all eight dimensions of wellness, which provides holistic harmony to our personal health and well-being. Just as a balanced diet is needed for healthy nutrition, balanced wellness engages the body, mind, and spirit.
Wellness exists on a continuum: no one is ever completely healthy or completely unhealthy. However, the more healthy behaviors we choose, the closer we move toward optimal health on the wellness continuum. In other words, we can choose behaviors to move us closer to better health.
Below are some tips for improving each dimension of wellness. We’ve also incorporated several questions to ask yourself to help guide you.
Physical wellness. Make sure you are getting regular physical activity, eating healthy, nutritious foods, and getting adequate sleep. There are many examples of physical activity that range in levels of intensity from light to vigorous, such as yoga, bike riding, jumping rope, running, swimming, tennis, or dancing. The best diet to follow is rich in fruits, vegetables, lean proteins, and healthy fats. It’s equally important to refrain from doing things that put our health at risk, such as drinking alcohol excessively or doing drugs.
Ask yourself these questions:
Emotional wellness. Develop regular habits that help you process and deal with your feelings effectively. For instance, you might use a journal to record your thoughts and feelings. Or maybe you start practicing mindfulness, do deep breathing exercises, or go to therapy to help you work through any painful emotions.
Questions to ask yourself:
Intellectual wellness. When we foster our intellectual wellness, we participate in activities that cultivate mental growth. Reading, doing challenging puzzles such as crosswords or sudoku, debating issues with others who have opposing viewpoints, learning a new language or instrument, or trying a new hobby are ways to improve our intellectual wellness. Whenever we challenge ourselves to learn a new skill, we’re building our intellectual health.
Questions to ask yourself:
Social wellness. Building a healthy social dimension might involve asking a colleague or friend out for lunch, joining a club or organization, setting healthy boundaries, and using good communication skills that are assertive rather than passive or aggressive.
Questions to ask yourself:
Spiritual wellness. Spiritual wellness might come from activities such as volunteering, self-reflection, meditation, prayer, or spending time in nature. To improve our spiritual health, it can help to create a quiet space for solitude and contemplation or a place of curiosity and playfulness.
Questions to ask yourself:
Environmental wellness. Ways to improve environmental wellness include creating neighborhood watches, recycling, planting a personal or community garden, purchasing products with minimal packaging, avoiding littering, and conserving energy and water.
Questions to ask yourself:
Occupational wellness. An occupational wellness goal might include finding work that is meaningful, financially rewarding, and aligned with your values, interests, and skills. Consider your office culture and determine how supported you feel. If you feel unsupported, seek out emotional encouragement from loved ones and be sure to engage in recreational activities that can help balance work stress.
Questions to ask yourself:
Financial wellness. Improving financial wellness might include developing a household budget, starting a savings account and adding to it every month (even if it’s just a small amount!), saving some of your income in an emergency account, minimizing credit card debt, and donating to a meaningful charity.
Questions to ask yourself:
Health and wellness are similar concepts with slightly different meanings. Health is a state of being, while wellness aims to enhance it. We can improve our health by taking steps to address and improve each dimension of wellness: physical, emotional, intellectual, social, spiritual, environmental, occupational, and financial.
If you want to give your health a boost, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and improve every dimension of wellness.
Learn all about alcohol and cholesterol in our latest blog post! Equip yourself with science-backed insights for a healthier heart journey.
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!
Cholesterol is a waxy, fat-like substance found in every cell of our bodies. While it has earned a bit of a bad reputation in recent decades, our bodies need it to function: it's essential for building cell membranes, producing hormones and vitamin D, and metabolizing food for energy. However, too much cholesterol in the blood can be a problem.
When it comes to alcohol and cholesterol, there are some mixed messages out there. Does drinking alcohol cause high cholesterol? And does alcohol increase triglycerides? Or is the opposite true?
For a time, there was a popular notion that certain types of alcohol — such as red wine — could be a magic bullet for maintaining heart-healthy cholesterol levels. However, like most things that sound too good to be true, this theory hasn’t completely held up to scientific scrutiny: recent research reveals that the relationship between alcohol and cholesterol is far more nuanced than previously believed.
Let’s explore the connection between booze and cholesterol in more detail to answer the questions many of us have asked: how does alcohol affect cholesterol? Is alcohol bad for cholesterol? And will quitting alcohol help me keep my cholesterol levels in check?
Before we explore the relation between alcohol and cholesterol, let's take a quick refresher on what cholesterol is. There are two main types:
Beyond LDL and HDL, triglycerides also play a crucial role in the cholesterol narrative. These fats, found in our blood, store unused calories and provide energy. However, high levels of triglycerides — especially when coupled with high LDL or low HDL — can hasten the process of arterial blockage.
When health professionals talk about “cholesterol levels,” they're referring to the concentration of total cholesterol, HDL, LDL, and triglycerides in our blood. Regular medical check-ups and blood tests help monitor these levels, ensuring they're within the recommended range.
Several factors (including diet, physical activity, stress levels, and even genetic predisposition) influence cholesterol levels. A balanced diet, active lifestyle, and solid stress management can go a long way in keeping them in the healthy range!
Does drinking alcohol cause high cholesterol? As we mentioned earlier, you’ve probably heard some mixed messages about alcohol and cholesterol. Some research suggests that moderate alcohol consumption can raise HDL cholesterol. However, the increase in HDL doesn't necessarily translate to a reduced risk of heart disease.
On the flip side, excessive alcohol consumption is linked to numerous health risks, including liver diseases and high blood pressure, which further strains the heart and impacts cholesterol levels:
Wine has often been at the center of many conversations about heart health and cholesterol. For example, does white wine raise cholesterol? Resveratrol is a compound found in the skin of grapes. Red wine is particularly is rich in this compound due to the extended contact with grape skins during its production process. Some studies have pointed to resveratrol having heart-protective benefits, including increasing HDL cholesterol and protecting the lining of blood vessels in the heart.
While some research highlights potential benefits of red wine for heart health, it's essential to underline the keyword: moderation. What does this mean? Typically, moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. And when we say "drink," we mean only 5 ounces of wine — a small glass.
Another important point to consider is the fact that many studies highlighting the supposed “benefits” of wine have now been debunked. More recent studies suggest that the amounts of resveratrol in wine are too small to significantly impact health. Furthermore, the evidence linking moderate wine consumption to reduced heart disease risk is not as strong as once thought. Researchers have noted that these earlier studies might have other confounding factors, such as overall dietary patterns and lifestyle choices of wine drinkers.
While it’s tempting to attribute heart benefits to wine, it's crucial to remember that there are other lifestyle factors often at play in the studies of wine drinkers, such as balanced nutrition (think Mediterranean diet) and physical activity. Both of these play a significant role in heart health. For some, drinking wine could lead to consuming more calories or making less health-conscious food choices — so it's a balance.
Though there might be potential heart-related perks for moderate wine consumption, excessive drinking can lead to adverse health effects, including high blood pressure, heart disease, stroke, liver disease, and digestive problems.
The takeaway? If you enjoy wine and it's part of your lifestyle, sip in moderation and always in conjunction with a balanced diet and regular exercise. And for those reducing or quitting alcohol, rest assured: there are many other ways to maintain heart health without a nightly glass of vino!
Does beer raise cholesterol? Whether you're an occasional beer drinker or someone who likes to understand the ins and outs of dietary choices, it's valuable to know how that frothy beverage interacts with our health.
Beer isn't just hops and water. Among its various components, polyphenols have piqued the interest of many health enthusiasts. These compounds, which come mainly from the barley and hops used in brewing, have potential health implications that have been explored in various studies, and there's some evidence suggesting that a bit of beer now and then can give a modest bump to our HDL cholesterol levels while decreasing the harmful oxidation of LDL cholesterol.
However, let's keep things in perspective: while these changes might sound promising, they don't give anyone a free pass to chug down beers without a second thought! There’s a bigger picture to keep in mind.
We can’t ignore beer’s high caloric content. Just like any food or drink with calories, excessive consumption without burning those extra calories can lead to weight gain. And this isn't just about fitting into our favorite pair of jeans — increased abdominal weight is associated with less favorable cholesterol profiles.
So let’s be real: when considering overall health and cholesterol management, beer isn’t the best way to go, and the risks outweigh any potential benefits in the end even more than with wine. In the end, it’s all about broader lifestyle changes — our diet, our activity levels, stress management, and so much more.
Unlike beer and wine, spirits and liquors don’t contain any residual sugars or fibers that might have a direct impact on cholesterol. However, the higher alcohol content in spirits can contribute to high cholesterol levels indirectly. Heavy or frequent consumption of high-proof drinks can lead to an increase in total cholesterol and triglycerides, clogging up our arteries over time.
Plus, there’s the liver to consider. When it comes to hard liquors, the liver has an especially tough job to do. If we overtask it, we put ourselves at risk of developing fatty liver disease. A fatty liver may have a harder time managing cholesterol levels effectively.
Finally, high-calorie spirits can contribute to weight gain, a risk factor for high cholesterol. When the body carries excess weight, it can elevate “bad” LDL cholesterol while lowering the “good” kind.
Taking the step to quit or cut back on alcohol? First off, kudos for making a choice in favor of your well-being! If you’re wondering how alcohol affects the cholesterol test if you reduce your intake, the good news is that it’s likely you’ll see an improvement. Now, let’s get down to business and talk about the potential benefits this decision has on cholesterol levels.
Finally, here are some action steps to help you navigate the journey:
Leaving alcohol behind or even cutting back can be a game changer when it comes to cholesterol levels. When it comes to leaving alcohol behind, here are some tips that can help:
In the end, everyone is different, and it’s important to find what works for you.
Stress can be a significant factor affecting cholesterol, so it’s important to get to the root of the matter and address the cause. Rearrange your schedule to make it more manageable, ask for help if you need it, and always remember to prioritize your mental health. We all face stress sometimes, but when it becomes chronic, it could really land us in danger. In fact, studies show that psychological stress can do a number on our lipid profile — a major contributing factor to heart disease.
And of course, try to find new stress-busting activities that don’t involve booze. Explore yoga, meditation, or even adult coloring books. The key is to identify what resonates with you and make it a regular part of your routine.
Another important factor in keeping our cholesterol numbers in check? Exercise! Aim for at least 30 minutes of moderate exercise most days of the week. Here are some ideas to try:
Any of these activities will help raise HDL while lowering LDL. Make it fun!
Finally, here are some heart-healthy foods to add to your diet to watch your cholesterol levels improve even faster.
Who knows, maybe you’ll discover some new favorites along the way!
While lowering bad cholesterol is a priority for all of us, individual needs can vary. For example, men tend to have higher cholesterol earlier in life compared to women and are at a higher risk for heart disease at a younger age. In everyone, cholesterol levels tend to increase as we leave our twenties — this is when lifestyle interventions are the most important!
Also, a family history of heart disease or high cholesterol increases the likelihood of similar issues and might warrant earlier and more frequent screening and more aggressive interventions.
Cholesterol control is all about finding the right balance for optimal performance. And when it comes to alcohol, the overarching message is clear: moderation is crucial, but for those looking to quit or cut back, there are plenty of reasons (cholesterol-related and beyond) to make that choice!
Cholesterol is a waxy, fat-like substance found in every cell of our bodies. While it has earned a bit of a bad reputation in recent decades, our bodies need it to function: it's essential for building cell membranes, producing hormones and vitamin D, and metabolizing food for energy. However, too much cholesterol in the blood can be a problem.
When it comes to alcohol and cholesterol, there are some mixed messages out there. Does drinking alcohol cause high cholesterol? And does alcohol increase triglycerides? Or is the opposite true?
For a time, there was a popular notion that certain types of alcohol — such as red wine — could be a magic bullet for maintaining heart-healthy cholesterol levels. However, like most things that sound too good to be true, this theory hasn’t completely held up to scientific scrutiny: recent research reveals that the relationship between alcohol and cholesterol is far more nuanced than previously believed.
Let’s explore the connection between booze and cholesterol in more detail to answer the questions many of us have asked: how does alcohol affect cholesterol? Is alcohol bad for cholesterol? And will quitting alcohol help me keep my cholesterol levels in check?
Before we explore the relation between alcohol and cholesterol, let's take a quick refresher on what cholesterol is. There are two main types:
Beyond LDL and HDL, triglycerides also play a crucial role in the cholesterol narrative. These fats, found in our blood, store unused calories and provide energy. However, high levels of triglycerides — especially when coupled with high LDL or low HDL — can hasten the process of arterial blockage.
When health professionals talk about “cholesterol levels,” they're referring to the concentration of total cholesterol, HDL, LDL, and triglycerides in our blood. Regular medical check-ups and blood tests help monitor these levels, ensuring they're within the recommended range.
Several factors (including diet, physical activity, stress levels, and even genetic predisposition) influence cholesterol levels. A balanced diet, active lifestyle, and solid stress management can go a long way in keeping them in the healthy range!
Does drinking alcohol cause high cholesterol? As we mentioned earlier, you’ve probably heard some mixed messages about alcohol and cholesterol. Some research suggests that moderate alcohol consumption can raise HDL cholesterol. However, the increase in HDL doesn't necessarily translate to a reduced risk of heart disease.
On the flip side, excessive alcohol consumption is linked to numerous health risks, including liver diseases and high blood pressure, which further strains the heart and impacts cholesterol levels:
Wine has often been at the center of many conversations about heart health and cholesterol. For example, does white wine raise cholesterol? Resveratrol is a compound found in the skin of grapes. Red wine is particularly is rich in this compound due to the extended contact with grape skins during its production process. Some studies have pointed to resveratrol having heart-protective benefits, including increasing HDL cholesterol and protecting the lining of blood vessels in the heart.
While some research highlights potential benefits of red wine for heart health, it's essential to underline the keyword: moderation. What does this mean? Typically, moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. And when we say "drink," we mean only 5 ounces of wine — a small glass.
Another important point to consider is the fact that many studies highlighting the supposed “benefits” of wine have now been debunked. More recent studies suggest that the amounts of resveratrol in wine are too small to significantly impact health. Furthermore, the evidence linking moderate wine consumption to reduced heart disease risk is not as strong as once thought. Researchers have noted that these earlier studies might have other confounding factors, such as overall dietary patterns and lifestyle choices of wine drinkers.
While it’s tempting to attribute heart benefits to wine, it's crucial to remember that there are other lifestyle factors often at play in the studies of wine drinkers, such as balanced nutrition (think Mediterranean diet) and physical activity. Both of these play a significant role in heart health. For some, drinking wine could lead to consuming more calories or making less health-conscious food choices — so it's a balance.
Though there might be potential heart-related perks for moderate wine consumption, excessive drinking can lead to adverse health effects, including high blood pressure, heart disease, stroke, liver disease, and digestive problems.
The takeaway? If you enjoy wine and it's part of your lifestyle, sip in moderation and always in conjunction with a balanced diet and regular exercise. And for those reducing or quitting alcohol, rest assured: there are many other ways to maintain heart health without a nightly glass of vino!
Does beer raise cholesterol? Whether you're an occasional beer drinker or someone who likes to understand the ins and outs of dietary choices, it's valuable to know how that frothy beverage interacts with our health.
Beer isn't just hops and water. Among its various components, polyphenols have piqued the interest of many health enthusiasts. These compounds, which come mainly from the barley and hops used in brewing, have potential health implications that have been explored in various studies, and there's some evidence suggesting that a bit of beer now and then can give a modest bump to our HDL cholesterol levels while decreasing the harmful oxidation of LDL cholesterol.
However, let's keep things in perspective: while these changes might sound promising, they don't give anyone a free pass to chug down beers without a second thought! There’s a bigger picture to keep in mind.
We can’t ignore beer’s high caloric content. Just like any food or drink with calories, excessive consumption without burning those extra calories can lead to weight gain. And this isn't just about fitting into our favorite pair of jeans — increased abdominal weight is associated with less favorable cholesterol profiles.
So let’s be real: when considering overall health and cholesterol management, beer isn’t the best way to go, and the risks outweigh any potential benefits in the end even more than with wine. In the end, it’s all about broader lifestyle changes — our diet, our activity levels, stress management, and so much more.
Unlike beer and wine, spirits and liquors don’t contain any residual sugars or fibers that might have a direct impact on cholesterol. However, the higher alcohol content in spirits can contribute to high cholesterol levels indirectly. Heavy or frequent consumption of high-proof drinks can lead to an increase in total cholesterol and triglycerides, clogging up our arteries over time.
Plus, there’s the liver to consider. When it comes to hard liquors, the liver has an especially tough job to do. If we overtask it, we put ourselves at risk of developing fatty liver disease. A fatty liver may have a harder time managing cholesterol levels effectively.
Finally, high-calorie spirits can contribute to weight gain, a risk factor for high cholesterol. When the body carries excess weight, it can elevate “bad” LDL cholesterol while lowering the “good” kind.
Taking the step to quit or cut back on alcohol? First off, kudos for making a choice in favor of your well-being! If you’re wondering how alcohol affects the cholesterol test if you reduce your intake, the good news is that it’s likely you’ll see an improvement. Now, let’s get down to business and talk about the potential benefits this decision has on cholesterol levels.
Finally, here are some action steps to help you navigate the journey:
Leaving alcohol behind or even cutting back can be a game changer when it comes to cholesterol levels. When it comes to leaving alcohol behind, here are some tips that can help:
In the end, everyone is different, and it’s important to find what works for you.
Stress can be a significant factor affecting cholesterol, so it’s important to get to the root of the matter and address the cause. Rearrange your schedule to make it more manageable, ask for help if you need it, and always remember to prioritize your mental health. We all face stress sometimes, but when it becomes chronic, it could really land us in danger. In fact, studies show that psychological stress can do a number on our lipid profile — a major contributing factor to heart disease.
And of course, try to find new stress-busting activities that don’t involve booze. Explore yoga, meditation, or even adult coloring books. The key is to identify what resonates with you and make it a regular part of your routine.
Another important factor in keeping our cholesterol numbers in check? Exercise! Aim for at least 30 minutes of moderate exercise most days of the week. Here are some ideas to try:
Any of these activities will help raise HDL while lowering LDL. Make it fun!
Finally, here are some heart-healthy foods to add to your diet to watch your cholesterol levels improve even faster.
Who knows, maybe you’ll discover some new favorites along the way!
While lowering bad cholesterol is a priority for all of us, individual needs can vary. For example, men tend to have higher cholesterol earlier in life compared to women and are at a higher risk for heart disease at a younger age. In everyone, cholesterol levels tend to increase as we leave our twenties — this is when lifestyle interventions are the most important!
Also, a family history of heart disease or high cholesterol increases the likelihood of similar issues and might warrant earlier and more frequent screening and more aggressive interventions.
Cholesterol control is all about finding the right balance for optimal performance. And when it comes to alcohol, the overarching message is clear: moderation is crucial, but for those looking to quit or cut back, there are plenty of reasons (cholesterol-related and beyond) to make that choice!
