Did you know that most alcoholic beverages are loaded with extra calories? How many, though? In this blog post, we’ll share the details.
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While most people are relatively aware of the caloric content in foods, the same level of attention is seldom given to alcoholic beverages. These "invisible calories" can subtly and consistently tip the balance in the wrong direction, leading to weight gain and even high blood sugar.
We don't equate a few beers with a full meal, but calorically, they can be strikingly similar.
It’s important to understand the amount of calories in alcoholic beverages. By gaining this awareness, we can drink mindfully and protect our long-term well-being.
The term "calories" is often thrownaround in discussions about food, weightloss, and health, but what exactly arethey? Understanding what calories are and how they function can be a key element in making informed dietary and lifestyle choices.
At its most basic, a calorie is a unit of measurement for energy. This is the energy that our bodies extract from food and drink to perform all functions, including mundane activities like breathing and even sleeping.
Calories come from four sources: carbohydrates, proteins, fats, and alcohol. Each of these macronutrients has a different caloric density:
Understanding these values help us gauge the caloric content in the foods and beverages we consume, steering us towards better choices.
While counting calories can give you a straightforward metric for managing your weight, it's important to note that not all calories are created equal. The quality of the calories we consume matters just as much as the quantity. For example, 100 calories from a sugary soda impacts our body differently than 100 calories from a serving of almonds. The latter offers not just energy but also essential nutrients and fiber.
The calories we consume are used in three main ways:
Consuming more calories than we burn results in a caloric surplus, leading to weight gain as the excess energy is stored as fat. Conversely, a caloric deficit occurs when we consume fewer calories than we burn, resulting in weight loss.
Understanding what calories are and how they work can empower us to make smarter food choices, manage our weight effectively, and lead a healthier lifestyle.
It's easy to dismiss alcoholic beverages as “liquid fun” and forget about their caloric impact. But the truth is that alcohol is packed with more calories than we might realize. As we just discussed, each gram of alcohol contains seven calories. Compare that to the four calories per gram we’ll find in proteins and carbohydrates. Only fat, with nine calories per gram, packs a bigger caloric punch.
Drinking alcohol may be a social activity, a way to unwind, or even an accompaniment to a gourmet meal. But whether it's a casual glass of wine after work or a cocktail on the weekend, these beverages can quietly add up, sabotaging our well-intended diet plans. Let's examine how many calories are in alcoholic drinks and why these calories matter more than we might think.
At first glance, the calorie content in a glass of wine or a bottle of beer may not seem particularly concerning. Seven calories per gram of alcohol may not sound like a lot, but it quickly adds up. Consider the average 125 calories in a 5-ounce serving of red wine. If we have two glasses, that's 250 calories, roughly equivalent to a small chocolate bar. These aren't just any calories. These are “empty” calories devoid of any nutritional value. In a week, that casual daily wine indulgence can contribute to an extra pound of weight gain per month if those calories aren't burned off.
Craft beers have gained immense popularity, but their intricate flavors often come loaded with extra calories. A heavy stout or a fruity IPA can clock in at more than 200-300 calories per pint. If we’re consuming a couple of these during a social gathering, we’re essentially having an extra meal. As craft beers become more sophisticated and rich in flavor, they also become more calorically dense.
The world of cocktails is a minefield when it comes to hidden calories. While the distilled spirits themselves contain about 64 calories per ounce, the mixers are usually the culprits that make cocktails calorie bombs. Ingredients such as syrups, fruit juices, cream, and soda can skyrocket the calorie count, making a seemingly innocent piña colada clock in at nearly 500 calories. That's as much as a full meal in some cases!
How many calories are in a shot of tequila? A typical 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) tequila contains approximately 96 calories.
While tequila itself isn't particularly high in calories, the way we consume it can significantly impact calorie count. If we enjoy tequila in cocktails like margaritas, which include sugary mixers and syrups, the calorie content skyrockets. A classic margarita, for instance, can contain around 300-400 calories or more, depending on the ingredients and serving size.
A 1.5-ounce (44ml) shot of 80-proof gin contains roughly 96 calories, similar to tequila.
As with other spirits, it's essential to take the mixers and garnishes into account when assessing the calorie count of gin-based drinks. Popular cocktails like gin and tonic or the classic gin martini are relatively low in calories, especially when prepared with sugar-free tonic water and minimal vermouth.
However, flavored gins and cocktails with sweet mixers can significantly increase the calorie content. For example, a gin-based cocktail with sugary syrups or fruit juices may contain 200-300 calories or more.
A 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) whiskey contains approximately 96 calories, similar to tequila and gin.
Whiskey is unique in that it is typically consumed straight, on the rocks, or with a splash of water, making it one of the more calorie-conscious choices among spirits. However, when used in cocktails, such as whiskey sours or Old Fashioneds, the calorie count rises with the addition of sweeteners, fruit juices, or sugary bitters.
How many calories are in vodka? A standard 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) vodka contains approximately 96 calories, like the other hard liquors.
Flavored vodkas, however, often contain added sugars and artificial flavors that can significantly increase the calorie count. When opting for flavored vodka, check the label for the calorie content and take that into account when deciding how much to use.
It's not just the alcohol and mixers that contribute to the calorie count. Behavioral factors also play a role. Alcohol can lower inhibitions and self-control, making us more likely to indulge in unhealthy foods that we’d typically avoid. Add some high-calorie bar snacks or late-night fast food to our alcohol consumption, and we’re looking at a significant caloric surplus.
Taking into account the long-term perspective, these hidden calories become even more alarming. Consuming just a bottle of wine each week translates to around 27,000 extra calories per year. That's equivalent to devouring an extra 100 slices of pizza annually! Similarly, if we enjoy five pints of regular beer per week, we could ingest around 44,200 surplus calories in a year. In simple terms, that's an extra 220 doughnuts we didn't plan on eating!
Understanding alcohol's nuanced relationship with weight gain involves delving into biochemistry, psychology, and even endocrinology. While it's easy to think of alcohol merely in terms of its caloric value, this is only the tip of the iceberg when considering its potential impact on weight.
When we consume alcohol, our liver recognizes it as a toxin. To protect the body, the liver prioritizes metabolizing alcohol over other macronutrients: carbohydrates, proteins, and fats. This diversion of metabolic resources could lead to the delayed burning of fats and sugars, causing them to be stored in the body and contributing to weight gain over time. This phenomenon is sometimes referred to as the “fat sparing” effect of alcohol. The body spares fats from being metabolized in favor of getting rid of alcohol first.
Alcohol has a fascinating, albeit somewhat paradoxical, effect on appetite. Initially, alcohol can act as an appetite stimulant. The mechanism behind this isn't entirely understood, but some research suggests that alcohol can increase the release of certain hormones that promote a sense of hunger. As a result, an evening of drinking can often lead to late-night snacking, early-morning fast-food runs, or indulgence in high-calorie comfort foods, all of which contribute to weight gain. Interestingly, the alcohol-induced munchies happen even when the calories from alcohol should technically make us feel full.
Moreover, alcohol has well-known effects on the prefrontal cortex, impacting judgment and lowering inhibitions. This relaxed state of mind under the effects of alcohol might lead us to make unhealthy food choices that we would typically avoid. Whether it's an extra serving of dessert or a greasy late-night snack, these poor choices add up, ultimately sabotaging our weight management efforts.
Consuming alcohol can cause fluctuations in blood sugar levels. While the liver is busy metabolizing alcohol, it's less effective at regulating blood sugar. This can lead to periods of low blood sugar, which might prompt us to eat more to compensate. Foods that quickly raise blood sugar (often sugary or fatty foods) can seem particularly appealing, leading to a cycle of poor dietary choices and subsequent weight gain.
Alcohol consumption also affects various hormones related to hunger and metabolism, including insulin and leptin. These hormones play a crucial role in how our bodies store fat and regulate hunger, and imbalances can lead to weight gain. Alcohol's impact on these hormonal systems, although not fully understood, complicates its relationship with weight management further.
Alcohol is known to adversely affect sleep quality. Poor sleep has been linked to weight gain and obesity through multiple pathways, including increased hunger and decreased metabolic rate. Additionally, reduced sleep quality can lead to increased levels of stress hormones such as cortisol, which can further promote weight gain.
The liver is a critical organ for metabolism, including the metabolism of fats. Chronic alcohol consumption can lead to a range of liver diseases, starting with fatty liver or hepatic steatosis. Alcohol metabolism in the liver produces harmful by-products like acetaldehyde and free radicals, which cause inflammation and fat accumulation. A diseased liver is less efficient at metabolism, which can contribute to weight gain and other health issues over the long term.
What are some alcoholic drinks with the least amount of calories? Here are some popular choices:
While enjoying alcohol in moderation can be a part of a balanced lifestyle, it's essential to be aware of our drink’s calorie content. By choosing low-calorie alcoholic drinks, we can savor the flavors we love without compromising our health and dietary goals. Always remember to drink responsibly and stay conscious of both the calorie content and the alcohol content in your beverages.
In addition to choosing low-calorie drinks when we imbibe, we can make several other healthy choices:
By making these informed choices, we can better navigate the calorie-laden landscape of alcoholic beverages. Remember: it's not just about the calories we consume but also about how those calories impact us on a cellular level. Mindful choices will allow us to stay healthy and live our best lives!
While most people are relatively aware of the caloric content in foods, the same level of attention is seldom given to alcoholic beverages. These "invisible calories" can subtly and consistently tip the balance in the wrong direction, leading to weight gain and even high blood sugar.
We don't equate a few beers with a full meal, but calorically, they can be strikingly similar.
It’s important to understand the amount of calories in alcoholic beverages. By gaining this awareness, we can drink mindfully and protect our long-term well-being.
The term "calories" is often thrownaround in discussions about food, weightloss, and health, but what exactly arethey? Understanding what calories are and how they function can be a key element in making informed dietary and lifestyle choices.
At its most basic, a calorie is a unit of measurement for energy. This is the energy that our bodies extract from food and drink to perform all functions, including mundane activities like breathing and even sleeping.
Calories come from four sources: carbohydrates, proteins, fats, and alcohol. Each of these macronutrients has a different caloric density:
Understanding these values help us gauge the caloric content in the foods and beverages we consume, steering us towards better choices.
While counting calories can give you a straightforward metric for managing your weight, it's important to note that not all calories are created equal. The quality of the calories we consume matters just as much as the quantity. For example, 100 calories from a sugary soda impacts our body differently than 100 calories from a serving of almonds. The latter offers not just energy but also essential nutrients and fiber.
The calories we consume are used in three main ways:
Consuming more calories than we burn results in a caloric surplus, leading to weight gain as the excess energy is stored as fat. Conversely, a caloric deficit occurs when we consume fewer calories than we burn, resulting in weight loss.
Understanding what calories are and how they work can empower us to make smarter food choices, manage our weight effectively, and lead a healthier lifestyle.
It's easy to dismiss alcoholic beverages as “liquid fun” and forget about their caloric impact. But the truth is that alcohol is packed with more calories than we might realize. As we just discussed, each gram of alcohol contains seven calories. Compare that to the four calories per gram we’ll find in proteins and carbohydrates. Only fat, with nine calories per gram, packs a bigger caloric punch.
Drinking alcohol may be a social activity, a way to unwind, or even an accompaniment to a gourmet meal. But whether it's a casual glass of wine after work or a cocktail on the weekend, these beverages can quietly add up, sabotaging our well-intended diet plans. Let's examine how many calories are in alcoholic drinks and why these calories matter more than we might think.
At first glance, the calorie content in a glass of wine or a bottle of beer may not seem particularly concerning. Seven calories per gram of alcohol may not sound like a lot, but it quickly adds up. Consider the average 125 calories in a 5-ounce serving of red wine. If we have two glasses, that's 250 calories, roughly equivalent to a small chocolate bar. These aren't just any calories. These are “empty” calories devoid of any nutritional value. In a week, that casual daily wine indulgence can contribute to an extra pound of weight gain per month if those calories aren't burned off.
Craft beers have gained immense popularity, but their intricate flavors often come loaded with extra calories. A heavy stout or a fruity IPA can clock in at more than 200-300 calories per pint. If we’re consuming a couple of these during a social gathering, we’re essentially having an extra meal. As craft beers become more sophisticated and rich in flavor, they also become more calorically dense.
The world of cocktails is a minefield when it comes to hidden calories. While the distilled spirits themselves contain about 64 calories per ounce, the mixers are usually the culprits that make cocktails calorie bombs. Ingredients such as syrups, fruit juices, cream, and soda can skyrocket the calorie count, making a seemingly innocent piña colada clock in at nearly 500 calories. That's as much as a full meal in some cases!
How many calories are in a shot of tequila? A typical 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) tequila contains approximately 96 calories.
While tequila itself isn't particularly high in calories, the way we consume it can significantly impact calorie count. If we enjoy tequila in cocktails like margaritas, which include sugary mixers and syrups, the calorie content skyrockets. A classic margarita, for instance, can contain around 300-400 calories or more, depending on the ingredients and serving size.
A 1.5-ounce (44ml) shot of 80-proof gin contains roughly 96 calories, similar to tequila.
As with other spirits, it's essential to take the mixers and garnishes into account when assessing the calorie count of gin-based drinks. Popular cocktails like gin and tonic or the classic gin martini are relatively low in calories, especially when prepared with sugar-free tonic water and minimal vermouth.
However, flavored gins and cocktails with sweet mixers can significantly increase the calorie content. For example, a gin-based cocktail with sugary syrups or fruit juices may contain 200-300 calories or more.
A 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) whiskey contains approximately 96 calories, similar to tequila and gin.
Whiskey is unique in that it is typically consumed straight, on the rocks, or with a splash of water, making it one of the more calorie-conscious choices among spirits. However, when used in cocktails, such as whiskey sours or Old Fashioneds, the calorie count rises with the addition of sweeteners, fruit juices, or sugary bitters.
How many calories are in vodka? A standard 1.5-ounce (44ml) shot of 80-proof (40% alcohol by volume) vodka contains approximately 96 calories, like the other hard liquors.
Flavored vodkas, however, often contain added sugars and artificial flavors that can significantly increase the calorie count. When opting for flavored vodka, check the label for the calorie content and take that into account when deciding how much to use.
It's not just the alcohol and mixers that contribute to the calorie count. Behavioral factors also play a role. Alcohol can lower inhibitions and self-control, making us more likely to indulge in unhealthy foods that we’d typically avoid. Add some high-calorie bar snacks or late-night fast food to our alcohol consumption, and we’re looking at a significant caloric surplus.
Taking into account the long-term perspective, these hidden calories become even more alarming. Consuming just a bottle of wine each week translates to around 27,000 extra calories per year. That's equivalent to devouring an extra 100 slices of pizza annually! Similarly, if we enjoy five pints of regular beer per week, we could ingest around 44,200 surplus calories in a year. In simple terms, that's an extra 220 doughnuts we didn't plan on eating!
Understanding alcohol's nuanced relationship with weight gain involves delving into biochemistry, psychology, and even endocrinology. While it's easy to think of alcohol merely in terms of its caloric value, this is only the tip of the iceberg when considering its potential impact on weight.
When we consume alcohol, our liver recognizes it as a toxin. To protect the body, the liver prioritizes metabolizing alcohol over other macronutrients: carbohydrates, proteins, and fats. This diversion of metabolic resources could lead to the delayed burning of fats and sugars, causing them to be stored in the body and contributing to weight gain over time. This phenomenon is sometimes referred to as the “fat sparing” effect of alcohol. The body spares fats from being metabolized in favor of getting rid of alcohol first.
Alcohol has a fascinating, albeit somewhat paradoxical, effect on appetite. Initially, alcohol can act as an appetite stimulant. The mechanism behind this isn't entirely understood, but some research suggests that alcohol can increase the release of certain hormones that promote a sense of hunger. As a result, an evening of drinking can often lead to late-night snacking, early-morning fast-food runs, or indulgence in high-calorie comfort foods, all of which contribute to weight gain. Interestingly, the alcohol-induced munchies happen even when the calories from alcohol should technically make us feel full.
Moreover, alcohol has well-known effects on the prefrontal cortex, impacting judgment and lowering inhibitions. This relaxed state of mind under the effects of alcohol might lead us to make unhealthy food choices that we would typically avoid. Whether it's an extra serving of dessert or a greasy late-night snack, these poor choices add up, ultimately sabotaging our weight management efforts.
Consuming alcohol can cause fluctuations in blood sugar levels. While the liver is busy metabolizing alcohol, it's less effective at regulating blood sugar. This can lead to periods of low blood sugar, which might prompt us to eat more to compensate. Foods that quickly raise blood sugar (often sugary or fatty foods) can seem particularly appealing, leading to a cycle of poor dietary choices and subsequent weight gain.
Alcohol consumption also affects various hormones related to hunger and metabolism, including insulin and leptin. These hormones play a crucial role in how our bodies store fat and regulate hunger, and imbalances can lead to weight gain. Alcohol's impact on these hormonal systems, although not fully understood, complicates its relationship with weight management further.
Alcohol is known to adversely affect sleep quality. Poor sleep has been linked to weight gain and obesity through multiple pathways, including increased hunger and decreased metabolic rate. Additionally, reduced sleep quality can lead to increased levels of stress hormones such as cortisol, which can further promote weight gain.
The liver is a critical organ for metabolism, including the metabolism of fats. Chronic alcohol consumption can lead to a range of liver diseases, starting with fatty liver or hepatic steatosis. Alcohol metabolism in the liver produces harmful by-products like acetaldehyde and free radicals, which cause inflammation and fat accumulation. A diseased liver is less efficient at metabolism, which can contribute to weight gain and other health issues over the long term.
What are some alcoholic drinks with the least amount of calories? Here are some popular choices:
While enjoying alcohol in moderation can be a part of a balanced lifestyle, it's essential to be aware of our drink’s calorie content. By choosing low-calorie alcoholic drinks, we can savor the flavors we love without compromising our health and dietary goals. Always remember to drink responsibly and stay conscious of both the calorie content and the alcohol content in your beverages.
In addition to choosing low-calorie drinks when we imbibe, we can make several other healthy choices:
By making these informed choices, we can better navigate the calorie-laden landscape of alcoholic beverages. Remember: it's not just about the calories we consume but also about how those calories impact us on a cellular level. Mindful choices will allow us to stay healthy and live our best lives!
Ready to put your liver in the spotlight and make healthier choices? Our latest blog breaks down the science of alcohol and liver health
If you’ve read this article and are thinking about reducing or eliminating your alcohol consumption, then the Reframe app is here to help support you in making this difficult decision. More importantly, we’re here to equip you with the tools and skills you need to persevere and achieve your goals.
How does Reframe do it? For starters, we provide you with daily readings focused on the neuroscience of alcohol. We want you to understand the scientific facts about this substance so you can make your own decisions about what to drink and why. Next, we give you a set of daily tasks to complete, including a journal prompt and other activities like guided meditations and motivational quotes to sustain you through the day to day challenges of drinking less.
In addition to these resources, our #1-rated app gives you access to a vibrant worldwide community of people just like you through our 24/7 Forum chat. We also have licensed coaches who can provide one-on-one counseling sessions. Even better, we have daily check-in calls on Zoom led by coaches and fellow Reframers who help people to share their stories to inspire you along the way. It’s so empowering to discover that you’re not alone!
There’s also an in-app Toolkit filled with resources designed to help you in the everyday situations you’ll face in a life of drinking less, especially cravings. We give you the skills and tools you need to not only survive but to thrive through the challenges. Best of all, the Reframe app is free for 7 days, so there’s no risk to give it a try! We’re confident that once you see the difference Reframe can make, you’ll want to stick with our proven path to success.
Are you ready to discover life beyond drinking? Let’s get started so you can get moving toward the healthiest, happiest version of you, one step at a time. Download Reframe today!
Drinking too much alcohol can have serious consequences for our health, especially when it comes to our vital organs, not the least of which is our liver. The human liver is one of the largest and most complicated organs in our body. Its proper functioning is essential to our life — it is responsible for multiple metabolic functions, including filtering out toxins from our blood, producing bile so we can digest food properly, and producing and storing energy through a chemical called glycogen. In addition, the liver plays an important role in producing hormones and regulating our immune system.
Damage to our liver ranges from mild effects which are reversible to more serious conditions which cannot be reversed. Having a knowledge of how much alcohol causes liver damage will set you and your liver up for success by maximizing your health and overall wellness. An unhealthy liver is not something we want to have — quite the opposite, so read on for how to keep your liver safe! In this post we’re going to take a look at the science behind alcohol and liver damage. We’ll cover the recommended limits for drinking, and we’ll conclude with some thoughts on how to keep you and your liver safe moving forward.
Drinking alcohol can cause damage to our liver in a variety of ways. The most common kind of liver damage from excessive alcohol use is alcoholic hepatitis, which results in swelling and inflammation of the liver tissue. In addition, there are other symptoms of this condition, which include fatigue, abdominal pain, elevated liver enzymes, and jaundice (when our skin and eyes become yellowish). Alcoholic hepatitis isn’t limited to long-term alcohol use; it can also be caused by short-term binge drinking. In serious cases, it can also cause cirrhosis, which is a scarring of liver tissue to the point that it is no longer functioning properly. The worst cases of cirrhosis can ultimately lead to liver cancer, liver failure, and in the most severe cases, death.
One thing to note about alcohol is that our body recognizes it as a toxin, and therefore when we drink, our body prioritizes processing the alcohol over everything else, including digestion. This means that while our liver is hard at work trying to filter out the alcohol, other processes like digesting the carbohydrates in our stomach get put on hold, and the result is often that the calories from food and drinks get stored as fat. Over time, this can lead to an accumulation of fat in our abdomen, and it’s a big reason why regular consumption of alcoholic drinks can lead to weight gain.
Because we all metabolize alcohol differently based on our age, biological sex, body weight and overall health, there isn’t an exact number we can give you that is a limit for reducing your chances of having liver problems. In general, studies have shown that the more alcohol you drink, the higher your risk of developing issues with your liver and potentially even damaging it in the long term. Therefore, if you’ve been having any of the symptoms described above, you should definitely speak to your doctor.
If you haven’t been having liver issues but you still want to know what level of drinking is deemed safe, a good reference point to take into consideration is the set of guidelines published by the U.S. Centers for Disease Control and Prevention (CDC). The CDC recommends that adults over the age of 21 should limit themselves to drinking a maximum of two standard drinks per day for men and one standard drink per day for women. One drink would be equal to a 12-ounce beer, a 5-ounce glass of wine, or a single 1.5-ounce shot of liquor.
However, it’s important to note that recent studies have shown that even moderate drinking doesn’t protect us against liver damage; again, we want to emphasize that the more alcohol you drink, the higher your risk of developing all kinds of physical issues, from your liver to many other organs and systems in your body. And especially if you’ve been drinking above these recommended limits on an ongoing basis, you are at significantly higher risk of developing liver problems the longer you continue to drink excessively.
The good news is that the human liver is the one organ that can regenerate itself, so if we reduce our drinking or stop altogether, we can give it the chance it needs to reset and get back to its peak performance. This can happen in just a matter of weeks or months! In the meantime, there are other strategies we can adopt to help support a healthy liver and a healthier life in general. Let’s take a look at just a handful of them here:
Avoid binge drinking. If you’re going to drink, try to stay within the recommended limits mentioned above; when we binge drink and have a few or more drinks in a short period of time, we significantly increase the stress we’re placing on our liver and other bodily systems.
Track your drinks. This may sound simple, but tracking drinks is an effective way to ensure that you’re staying within your planned limits. You can also spread out your drinks across a greater period of time to give your liver and the rest of your body a chance to process the alcohol. Additionally, if you drink often, try to space out your drinking sessions to give your liver a chance to recover.
Don’t drink on an empty stomach. When we don’t have a sufficient amount of food in our system, the alcohol we ingest gets absorbed even more quickly than usual. This can not only increase our intoxication to dangerous levels, but it also places a huge strain on our liver.
Eat a healthy diet, exercise, and drink plenty of water. The better our overall diet and fitness regimen, the stronger and healthier our liver will be. This includes staying hydrated in order to ensure optimal functioning of our liver and all of our internal systems.
If you have any health-related concerns, consult with your doctor. When in doubt, it’s best to check in with the medical professionals who support you. Don’t be ashamed to ask for help, and don’t be afraid of requesting a physical exam with bloodwork if you think you have a problem. Better to know now and be able to take action than to discover later on that it’s too late!
Drinking too much alcohol can have serious consequences for our health, especially when it comes to our vital organs, not the least of which is our liver. The human liver is one of the largest and most complicated organs in our body. Its proper functioning is essential to our life — it is responsible for multiple metabolic functions, including filtering out toxins from our blood, producing bile so we can digest food properly, and producing and storing energy through a chemical called glycogen. In addition, the liver plays an important role in producing hormones and regulating our immune system.
Damage to our liver ranges from mild effects which are reversible to more serious conditions which cannot be reversed. Having a knowledge of how much alcohol causes liver damage will set you and your liver up for success by maximizing your health and overall wellness. An unhealthy liver is not something we want to have — quite the opposite, so read on for how to keep your liver safe! In this post we’re going to take a look at the science behind alcohol and liver damage. We’ll cover the recommended limits for drinking, and we’ll conclude with some thoughts on how to keep you and your liver safe moving forward.
Drinking alcohol can cause damage to our liver in a variety of ways. The most common kind of liver damage from excessive alcohol use is alcoholic hepatitis, which results in swelling and inflammation of the liver tissue. In addition, there are other symptoms of this condition, which include fatigue, abdominal pain, elevated liver enzymes, and jaundice (when our skin and eyes become yellowish). Alcoholic hepatitis isn’t limited to long-term alcohol use; it can also be caused by short-term binge drinking. In serious cases, it can also cause cirrhosis, which is a scarring of liver tissue to the point that it is no longer functioning properly. The worst cases of cirrhosis can ultimately lead to liver cancer, liver failure, and in the most severe cases, death.
One thing to note about alcohol is that our body recognizes it as a toxin, and therefore when we drink, our body prioritizes processing the alcohol over everything else, including digestion. This means that while our liver is hard at work trying to filter out the alcohol, other processes like digesting the carbohydrates in our stomach get put on hold, and the result is often that the calories from food and drinks get stored as fat. Over time, this can lead to an accumulation of fat in our abdomen, and it’s a big reason why regular consumption of alcoholic drinks can lead to weight gain.
Because we all metabolize alcohol differently based on our age, biological sex, body weight and overall health, there isn’t an exact number we can give you that is a limit for reducing your chances of having liver problems. In general, studies have shown that the more alcohol you drink, the higher your risk of developing issues with your liver and potentially even damaging it in the long term. Therefore, if you’ve been having any of the symptoms described above, you should definitely speak to your doctor.
If you haven’t been having liver issues but you still want to know what level of drinking is deemed safe, a good reference point to take into consideration is the set of guidelines published by the U.S. Centers for Disease Control and Prevention (CDC). The CDC recommends that adults over the age of 21 should limit themselves to drinking a maximum of two standard drinks per day for men and one standard drink per day for women. One drink would be equal to a 12-ounce beer, a 5-ounce glass of wine, or a single 1.5-ounce shot of liquor.
However, it’s important to note that recent studies have shown that even moderate drinking doesn’t protect us against liver damage; again, we want to emphasize that the more alcohol you drink, the higher your risk of developing all kinds of physical issues, from your liver to many other organs and systems in your body. And especially if you’ve been drinking above these recommended limits on an ongoing basis, you are at significantly higher risk of developing liver problems the longer you continue to drink excessively.
The good news is that the human liver is the one organ that can regenerate itself, so if we reduce our drinking or stop altogether, we can give it the chance it needs to reset and get back to its peak performance. This can happen in just a matter of weeks or months! In the meantime, there are other strategies we can adopt to help support a healthy liver and a healthier life in general. Let’s take a look at just a handful of them here:
Avoid binge drinking. If you’re going to drink, try to stay within the recommended limits mentioned above; when we binge drink and have a few or more drinks in a short period of time, we significantly increase the stress we’re placing on our liver and other bodily systems.
Track your drinks. This may sound simple, but tracking drinks is an effective way to ensure that you’re staying within your planned limits. You can also spread out your drinks across a greater period of time to give your liver and the rest of your body a chance to process the alcohol. Additionally, if you drink often, try to space out your drinking sessions to give your liver a chance to recover.
Don’t drink on an empty stomach. When we don’t have a sufficient amount of food in our system, the alcohol we ingest gets absorbed even more quickly than usual. This can not only increase our intoxication to dangerous levels, but it also places a huge strain on our liver.
Eat a healthy diet, exercise, and drink plenty of water. The better our overall diet and fitness regimen, the stronger and healthier our liver will be. This includes staying hydrated in order to ensure optimal functioning of our liver and all of our internal systems.
If you have any health-related concerns, consult with your doctor. When in doubt, it’s best to check in with the medical professionals who support you. Don’t be ashamed to ask for help, and don’t be afraid of requesting a physical exam with bloodwork if you think you have a problem. Better to know now and be able to take action than to discover later on that it’s too late!
You might be wondering how exactly alcohol impacts the brain. And can it really kill brain cells? The answer is nuanced, but we’ll explain everything you need to know in this post.
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!
Have you ever wondered what that occasional or frequent glass of alcohol does to your brain? There’s this common belief that swigging down alcohol leads to our brain cells waving a white flag and, well, dying. Sounds harsh, right? You may be wondering how much of that is true.
We know that alcohol is a neurotoxin, but does drinking alcohol kill brain cells, or is that an exaggeration? And if not, how much alcohol kills brain cells, realistically speaking? Let’s separate the facts from myths and explore the science behind alcohol’s effects on the brain.
Over the years, several misconceptions have cropped up about alcohol's impact on our gray matter. Let's shine a light on these myths and uncover the truth:
Now that we’ve covered the myths, let’s look at the facts of alcohol’s effects on the brain. Alcohol is a neurotoxin, and consistent and excessive intake can cause some pretty gnarly damage. Here’s what it does:
Let’s examine each of these effects in more detail.
Neurotransmitters are chemicals in our brain that act like messengers, ensuring everything runs smoothly upstairs. When we have a mood to set, a thought to think, or a move to make, neurotransmitters are on the job. But what happens when alcohol enters the scene?
When we talk about brain volume, we're referring to the overall size and amount of tissue in the brain. Like every other part of our body, our brain's structure matters for its function. After all, it's the headquarters of all our actions, thoughts, and feelings!
Consistent and heavy alcohol intake over time has shown a tendency to reduce the volume of certain areas of the brain. Now, why is this a big deal? Because when parts of the brain reduce in size, their functionality can be compromised. It's kind of like running a big corporation with fewer employees than needed.
Research points out that the frontal lobe and the hippocampus are particularly sensitive to alcohol-induced volume reductions. These areas play crucial roles in decision-making, memory, and spatial navigation. A smaller volume in these areas might lead to challenges in remembering, planning, or even comprehending spatial environments.
You might wonder, "Does this mean even my occasional drink is harmful?" Well, occasional moderate drinking isn't directly linked to significant brain volume shrinkage. However, the keyword here is "moderate." Going overboard — even occasionally — can have consequences over time.
If you're thinking that neurogenesis sounds like a superpower, you're not too far off! It’s the fantastic ability of our brains to produce new neurons. But how does alcohol play into this? Let’s find out.
Neurogenesis isn't just a one-time event during our childhood or adolescence. Research shows that our brains are hard at work throughout our lives, continuously producing new neurons. These fresh neurons are especially important for functions like learning new things and forming memories. They're like the latest software updates for our brains!
Unfortunately, regular and heavy alcohol consumption can disrupt this neuron production process. Forget where you placed your keys after a night out? When neurogenesis gets interrupted or slowed down, our brains can't refresh as efficiently. This can have a cascade of effects, especially in regions like the hippocampus, which is vital for memory and learning.
As we now see, alcohol doesn’t “kill” brain cells per se — but it does lead to their decline. So how much is too much? It depends on individual circumstances, such as other health factors, diet, age, and genetics. According to the CDC, “heavy drinking” is defined as 15 or more alcoholic drinks per week for men and 8 or more for women. But those are just estimates, and according to the most recent research, no amount of drinking is “guaranteed” to be safe.
The good news is that our brains are incredibly adaptable. If someone reduces or quits their alcohol intake, neurogenesis can often pick up the pace again. It's like giving our brain the green light to go back to its neuron-making magic.
For those who enjoy an occasional drink, the key is moderation. While one-off instances might not halt neurogenesis entirely, repeated heavy drinking sessions could slow things down over time. Being aware of our consumption helps in ensuring our brain remains in its top neuron-producing form.
After those long nights and toasts, can our brain bounce back from alcohol’s effects? Spoiler alert: it can, and it’s eager to!
All is not lost — our brains are resilient. If someone cuts back or quits drinking, the brain can often repair and improve its functions. Remember, healing takes time, patience, and commitment.
For one thing, there’s neuroplasticity — the ability of the brain to adapt, change, and reorganize itself by forming new connections. Research shows that even if some neural pathways have been impacted by alcohol, the brain can work to build new ones, promoting recovery.
And then there’s neurogenesis — our brain’s ability to churn out new neurons. When we decide to give alcohol a break, our brain gets busy boosting its neuron-making magic. This means, with time, some of those mental fog moments might just fade away. Clearer decisions, better memory recall, and improved focus are all within reach!
Remember those mood roller coasters caused by alcohol messing with our neurotransmitters? As we go easy on the booze, these crucial brain messengers start playing nice again, making emotions more stable and predictable.
On this recovery road, a busy brain is a happy brain. Brainy activities like puzzles, picking up a new book, or jamming on a guitar can really kick the healing up a notch. All in all, while there's no magic "undo" button, the path to recovery is filled with little victories, hi-fives, and brainy breakthroughs. Your brain is ready to team up and get back in shape!
Ready to make some changes? Here’s your roadmap:
While alcohol doesn’t directly kill brain cells, its effects can be far-reaching. But here's the big, beautiful takeaway: the resilience of the brain is nothing short of extraordinary.
Every choice to sip a little less sparks a ripple effect of healing and rejuvenation. And while the past can't be undone, the future holds boundless possibilities for clarity, growth, and vitality.
By understanding and respecting the delicate dance of our brain's chemistry, we’re not just safeguarding our cognitive health — we're stepping into a life of richer experiences, deeper connections, and sharper insights. So, here’s to championing choices that celebrate the amazing potential within each of us. We look forward to a brighter, brainier, and more vibrant tomorrow!
Have you ever wondered what that occasional or frequent glass of alcohol does to your brain? There’s this common belief that swigging down alcohol leads to our brain cells waving a white flag and, well, dying. Sounds harsh, right? You may be wondering how much of that is true.
We know that alcohol is a neurotoxin, but does drinking alcohol kill brain cells, or is that an exaggeration? And if not, how much alcohol kills brain cells, realistically speaking? Let’s separate the facts from myths and explore the science behind alcohol’s effects on the brain.
Over the years, several misconceptions have cropped up about alcohol's impact on our gray matter. Let's shine a light on these myths and uncover the truth:
Now that we’ve covered the myths, let’s look at the facts of alcohol’s effects on the brain. Alcohol is a neurotoxin, and consistent and excessive intake can cause some pretty gnarly damage. Here’s what it does:
Let’s examine each of these effects in more detail.
Neurotransmitters are chemicals in our brain that act like messengers, ensuring everything runs smoothly upstairs. When we have a mood to set, a thought to think, or a move to make, neurotransmitters are on the job. But what happens when alcohol enters the scene?
When we talk about brain volume, we're referring to the overall size and amount of tissue in the brain. Like every other part of our body, our brain's structure matters for its function. After all, it's the headquarters of all our actions, thoughts, and feelings!
Consistent and heavy alcohol intake over time has shown a tendency to reduce the volume of certain areas of the brain. Now, why is this a big deal? Because when parts of the brain reduce in size, their functionality can be compromised. It's kind of like running a big corporation with fewer employees than needed.
Research points out that the frontal lobe and the hippocampus are particularly sensitive to alcohol-induced volume reductions. These areas play crucial roles in decision-making, memory, and spatial navigation. A smaller volume in these areas might lead to challenges in remembering, planning, or even comprehending spatial environments.
You might wonder, "Does this mean even my occasional drink is harmful?" Well, occasional moderate drinking isn't directly linked to significant brain volume shrinkage. However, the keyword here is "moderate." Going overboard — even occasionally — can have consequences over time.
If you're thinking that neurogenesis sounds like a superpower, you're not too far off! It’s the fantastic ability of our brains to produce new neurons. But how does alcohol play into this? Let’s find out.
Neurogenesis isn't just a one-time event during our childhood or adolescence. Research shows that our brains are hard at work throughout our lives, continuously producing new neurons. These fresh neurons are especially important for functions like learning new things and forming memories. They're like the latest software updates for our brains!
Unfortunately, regular and heavy alcohol consumption can disrupt this neuron production process. Forget where you placed your keys after a night out? When neurogenesis gets interrupted or slowed down, our brains can't refresh as efficiently. This can have a cascade of effects, especially in regions like the hippocampus, which is vital for memory and learning.
As we now see, alcohol doesn’t “kill” brain cells per se — but it does lead to their decline. So how much is too much? It depends on individual circumstances, such as other health factors, diet, age, and genetics. According to the CDC, “heavy drinking” is defined as 15 or more alcoholic drinks per week for men and 8 or more for women. But those are just estimates, and according to the most recent research, no amount of drinking is “guaranteed” to be safe.
The good news is that our brains are incredibly adaptable. If someone reduces or quits their alcohol intake, neurogenesis can often pick up the pace again. It's like giving our brain the green light to go back to its neuron-making magic.
For those who enjoy an occasional drink, the key is moderation. While one-off instances might not halt neurogenesis entirely, repeated heavy drinking sessions could slow things down over time. Being aware of our consumption helps in ensuring our brain remains in its top neuron-producing form.
After those long nights and toasts, can our brain bounce back from alcohol’s effects? Spoiler alert: it can, and it’s eager to!
All is not lost — our brains are resilient. If someone cuts back or quits drinking, the brain can often repair and improve its functions. Remember, healing takes time, patience, and commitment.
For one thing, there’s neuroplasticity — the ability of the brain to adapt, change, and reorganize itself by forming new connections. Research shows that even if some neural pathways have been impacted by alcohol, the brain can work to build new ones, promoting recovery.
And then there’s neurogenesis — our brain’s ability to churn out new neurons. When we decide to give alcohol a break, our brain gets busy boosting its neuron-making magic. This means, with time, some of those mental fog moments might just fade away. Clearer decisions, better memory recall, and improved focus are all within reach!
Remember those mood roller coasters caused by alcohol messing with our neurotransmitters? As we go easy on the booze, these crucial brain messengers start playing nice again, making emotions more stable and predictable.
On this recovery road, a busy brain is a happy brain. Brainy activities like puzzles, picking up a new book, or jamming on a guitar can really kick the healing up a notch. All in all, while there's no magic "undo" button, the path to recovery is filled with little victories, hi-fives, and brainy breakthroughs. Your brain is ready to team up and get back in shape!
Ready to make some changes? Here’s your roadmap:
While alcohol doesn’t directly kill brain cells, its effects can be far-reaching. But here's the big, beautiful takeaway: the resilience of the brain is nothing short of extraordinary.
Every choice to sip a little less sparks a ripple effect of healing and rejuvenation. And while the past can't be undone, the future holds boundless possibilities for clarity, growth, and vitality.
By understanding and respecting the delicate dance of our brain's chemistry, we’re not just safeguarding our cognitive health — we're stepping into a life of richer experiences, deeper connections, and sharper insights. So, here’s to championing choices that celebrate the amazing potential within each of us. We look forward to a brighter, brainier, and more vibrant tomorrow!
Alcohol can mess with our blood sugar, which is especially dangerous if we’re at risk for diabetes. But can alcohol actually cause diabetes? The short answer is yes, but there’s much more behind it.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Diabetes has been around for centuries. At its core, the condition revolves around insulin, which is a hormone produced by our pancreas. Think of insulin as a key. When we eat, our body breaks down food into glucose (a type of sugar) that enters our bloodstream. Insulin, the key, unlocks our body's cells allowing glucose to enter and be used as energy. Without the right amount of keys or if the locks get a tad rusty, glucose gets stuck in our bloodstream.
But how does drinking affect this process? The link between alcohol and diabetes is an important one to understand in order to maintain our health, and there are many questions to ask. Can alcohol cause diabetes? And what can diabetics drink? For example, can a diabetic drink beer? And is there sugar-free alcohol for diabetics to buy? Let's unpack the relationship and learn more about how drinking and diabetes can be a devious pair to our health.
Our understanding of diabetes began in Ancient Egypt, around 1500 BCE. The Ebers Papyrus, one of the oldest known medical texts, describes a mysterious malady where patients showed an insatiable thirst and frequent urination. Sound familiar? These are classic symptoms of diabetes.
Fast-forward a few centuries, and the term "diabetes" made its grand entrance courtesy of the Ancient Greeks. Coined by the physician Aretaeus of Cappadocia, "diabetes" translates to "passing through," a nod to the excessive urination associated with the condition.
The plot thickens in the 18th century when doctors started noticing that the urine from people with diabetes had a sweet taste (yes, taste — it was a different time!). This led to the term "diabetes mellitus," with "mellitus" being Latin for "honey-sweet."
The 20th century brought groundbreaking discoveries. In the early 1920s, Canadian scientists Frederick Banting and Charles Best successfully isolated insulin. This was revolutionary! For the first time, people with diabetes had effective treatment for their condition. The duo later sold the patent for insulin for a mere $1, wanting it to be accessible for all.
With the onset of the 21st century, technology started playing a pivotal role. We saw the advent of glucose meters, insulin pumps, and continuous glucose monitors, making diabetes management more efficient than ever. Today, research continues in full swing, with scientists exploring innovative treatments and even potential cures.
There are two main types of diabetes, each with its unique origin story:
While genes play a role in diabetes (especially Type 1), our modern ways of life have a big part in the rise of Type 2 diabetes, with sedentary lifestyles, processed foods, and increasing stress levels all playing a part. But, as they say, knowledge is power. Being aware of these factors gives us the upper hand in taking proactive measures.
If a patient is showing symptoms of diabetes like excessive thirst, frequent urination, unexplained weight loss, or constant fatigue, a healthcare professional might suspect diabetes. Here's how they confirm it:
The treatment for diabetes depends on the type. Here’s the breakdown:
Type 1 diabetes:
Type 2 Diabetes:
Alcohol can play a role in both types of diabetes, but its relationship with Type 2 is of particular concern.
As soon as there’s booze in our system, our liver springs into action. Normally, the liver releases glucose to maintain blood sugar levels, especially during times when we haven't eaten in a while. However, alcohol prompts the liver to shift gears and process it ASAP, putting glucose release on hold. This can lead to a drop in blood sugar levels, especially if we drink on an empty stomach.
But wait — here's a twist!
Some alcoholic drinks — especially cocktails mixed with sugary beverages — can raise our blood sugar. It's a paradox! On one hand, alcohol pushes the blood sugar down, and on the other, the sugary mixers push it up. Talk about a double whammy! This tug-of-war can result in unpredictable blood sugar fluctuations, which can be especially tricky for those with diabetes.
There are a couple of additional ways in which alcohol affects blood sugar:
Over time, consistent and heavy alcohol consumption can lead to reduced insulin sensitivity — our body needs more insulin to do the same job. This is a big red flag for the development of Type 2 diabetes. Think of it as the volume control on a speaker: if the body is very sensitive to insulin, even a low volume (or a small amount of insulin) will be effective. However, if sensitivity goes down, we need more.
Here’s where alcohol comes into play:
It’s not just about sugar either. Reduced insulin sensitivity can lead to the storage of fat, especially around the abdomen. This belly fat secretes substances that further reduce insulin sensitivity. And guess what can contribute to this fat accumulation? Excessive alcohol consumption.
Alcoholic beverages are also sneaky calorie bombs! Here’s a quick breakdown:
Yes, alcohol stands tall, second only to fats! While there’s some variety in the calorie content of different types of drinks (more on that later), it’s safe to place it firmly in the “liquid calories” department.
On top of all that, alcohol can be like that friend who always persuades us to order an extra side of fries: it can increase our appetite. Several studies suggest that when alcohol is consumed before or during a meal, people tend to eat more. That’s additional calories on top of the ones from the drink itself. As a result, drinking regularly can lead to weight gain, and increased body weight is a significant risk factor for Type 2 diabetes.
Moreover, when alcohol enters our system, our body prioritizes metabolizing it, given that it views alcohol as a toxin. This means that the calories from the foods we eat are more likely to be stored as fat since our metabolic machinery is busy dealing with the alcohol.
And it’s not just the alcohol itself. Those fancy cocktails or flavored beers? They often come packed with sugars, mixers, and other ingredients that are calorically dense. A piña colada, for example, isn't just rum. It's a concoction of cream, pineapple juice, and often a good drizzle of syrup.
It's worth noting that the type of alcohol and what you mix it with can affect the risk for diabetes. Sugary mixers, cocktails loaded with syrups, and binge drinking are particularly hazardous. Moderation is key, but when in doubt, cutting back is a surefire way to play it safe.
Which is worse: a pint of beer, a glass of wine, or a mojito? With the array of drinks on offer, it can be confusing to determine which might be the "better" choice, especially when considering alcohol content, mixers, and added sugars. Here’s an overview:
A favorite at barbecues and sporting events, beer can vary significantly in its caloric content, primarily based on its alcohol content and ingredients. Here are the basics:
Here's where things can get a bit, well, mixed up:
And what about those of us who have been diagnosed — what can diabetics drink? Dry red and white wines are lower in sugar and carbs than sweeter varieties, making them a better choice for those of us with diabetes. Likewise, mixed drinks made with sugar-free mixers are probably a safer bet, since they’re essentially sugar-free. However, keep in mind that sugar alternatives can still cause blood sugar fluctuations — it’s important to know and understand our body and how we react to different foods and drinks.
And what about beer for diabetes? Low-carb varieties are the best way to go. Still, it’s important to keep in mind that moderation is key.
Armed with this knowledge, how can we steer clear of alcohol’s potential pitfalls — including ones that have to do with diabetes? Here are some ideas:
All in all, it's clear that alcohol has a complex relationship with diabetes. By understanding the risks and making informed choices, we can prioritize our health and well-being. After all, life's celebrations are just as sweet without the added risks. Cheers to informed decisions and a healthier you!
Diabetes has been around for centuries. At its core, the condition revolves around insulin, which is a hormone produced by our pancreas. Think of insulin as a key. When we eat, our body breaks down food into glucose (a type of sugar) that enters our bloodstream. Insulin, the key, unlocks our body's cells allowing glucose to enter and be used as energy. Without the right amount of keys or if the locks get a tad rusty, glucose gets stuck in our bloodstream.
But how does drinking affect this process? The link between alcohol and diabetes is an important one to understand in order to maintain our health, and there are many questions to ask. Can alcohol cause diabetes? And what can diabetics drink? For example, can a diabetic drink beer? And is there sugar-free alcohol for diabetics to buy? Let's unpack the relationship and learn more about how drinking and diabetes can be a devious pair to our health.
Our understanding of diabetes began in Ancient Egypt, around 1500 BCE. The Ebers Papyrus, one of the oldest known medical texts, describes a mysterious malady where patients showed an insatiable thirst and frequent urination. Sound familiar? These are classic symptoms of diabetes.
Fast-forward a few centuries, and the term "diabetes" made its grand entrance courtesy of the Ancient Greeks. Coined by the physician Aretaeus of Cappadocia, "diabetes" translates to "passing through," a nod to the excessive urination associated with the condition.
The plot thickens in the 18th century when doctors started noticing that the urine from people with diabetes had a sweet taste (yes, taste — it was a different time!). This led to the term "diabetes mellitus," with "mellitus" being Latin for "honey-sweet."
The 20th century brought groundbreaking discoveries. In the early 1920s, Canadian scientists Frederick Banting and Charles Best successfully isolated insulin. This was revolutionary! For the first time, people with diabetes had effective treatment for their condition. The duo later sold the patent for insulin for a mere $1, wanting it to be accessible for all.
With the onset of the 21st century, technology started playing a pivotal role. We saw the advent of glucose meters, insulin pumps, and continuous glucose monitors, making diabetes management more efficient than ever. Today, research continues in full swing, with scientists exploring innovative treatments and even potential cures.
There are two main types of diabetes, each with its unique origin story:
While genes play a role in diabetes (especially Type 1), our modern ways of life have a big part in the rise of Type 2 diabetes, with sedentary lifestyles, processed foods, and increasing stress levels all playing a part. But, as they say, knowledge is power. Being aware of these factors gives us the upper hand in taking proactive measures.
If a patient is showing symptoms of diabetes like excessive thirst, frequent urination, unexplained weight loss, or constant fatigue, a healthcare professional might suspect diabetes. Here's how they confirm it:
The treatment for diabetes depends on the type. Here’s the breakdown:
Type 1 diabetes:
Type 2 Diabetes:
Alcohol can play a role in both types of diabetes, but its relationship with Type 2 is of particular concern.
As soon as there’s booze in our system, our liver springs into action. Normally, the liver releases glucose to maintain blood sugar levels, especially during times when we haven't eaten in a while. However, alcohol prompts the liver to shift gears and process it ASAP, putting glucose release on hold. This can lead to a drop in blood sugar levels, especially if we drink on an empty stomach.
But wait — here's a twist!
Some alcoholic drinks — especially cocktails mixed with sugary beverages — can raise our blood sugar. It's a paradox! On one hand, alcohol pushes the blood sugar down, and on the other, the sugary mixers push it up. Talk about a double whammy! This tug-of-war can result in unpredictable blood sugar fluctuations, which can be especially tricky for those with diabetes.
There are a couple of additional ways in which alcohol affects blood sugar:
Over time, consistent and heavy alcohol consumption can lead to reduced insulin sensitivity — our body needs more insulin to do the same job. This is a big red flag for the development of Type 2 diabetes. Think of it as the volume control on a speaker: if the body is very sensitive to insulin, even a low volume (or a small amount of insulin) will be effective. However, if sensitivity goes down, we need more.
Here’s where alcohol comes into play:
It’s not just about sugar either. Reduced insulin sensitivity can lead to the storage of fat, especially around the abdomen. This belly fat secretes substances that further reduce insulin sensitivity. And guess what can contribute to this fat accumulation? Excessive alcohol consumption.
Alcoholic beverages are also sneaky calorie bombs! Here’s a quick breakdown:
Yes, alcohol stands tall, second only to fats! While there’s some variety in the calorie content of different types of drinks (more on that later), it’s safe to place it firmly in the “liquid calories” department.
On top of all that, alcohol can be like that friend who always persuades us to order an extra side of fries: it can increase our appetite. Several studies suggest that when alcohol is consumed before or during a meal, people tend to eat more. That’s additional calories on top of the ones from the drink itself. As a result, drinking regularly can lead to weight gain, and increased body weight is a significant risk factor for Type 2 diabetes.
Moreover, when alcohol enters our system, our body prioritizes metabolizing it, given that it views alcohol as a toxin. This means that the calories from the foods we eat are more likely to be stored as fat since our metabolic machinery is busy dealing with the alcohol.
And it’s not just the alcohol itself. Those fancy cocktails or flavored beers? They often come packed with sugars, mixers, and other ingredients that are calorically dense. A piña colada, for example, isn't just rum. It's a concoction of cream, pineapple juice, and often a good drizzle of syrup.
It's worth noting that the type of alcohol and what you mix it with can affect the risk for diabetes. Sugary mixers, cocktails loaded with syrups, and binge drinking are particularly hazardous. Moderation is key, but when in doubt, cutting back is a surefire way to play it safe.
Which is worse: a pint of beer, a glass of wine, or a mojito? With the array of drinks on offer, it can be confusing to determine which might be the "better" choice, especially when considering alcohol content, mixers, and added sugars. Here’s an overview:
A favorite at barbecues and sporting events, beer can vary significantly in its caloric content, primarily based on its alcohol content and ingredients. Here are the basics:
Here's where things can get a bit, well, mixed up:
And what about those of us who have been diagnosed — what can diabetics drink? Dry red and white wines are lower in sugar and carbs than sweeter varieties, making them a better choice for those of us with diabetes. Likewise, mixed drinks made with sugar-free mixers are probably a safer bet, since they’re essentially sugar-free. However, keep in mind that sugar alternatives can still cause blood sugar fluctuations — it’s important to know and understand our body and how we react to different foods and drinks.
And what about beer for diabetes? Low-carb varieties are the best way to go. Still, it’s important to keep in mind that moderation is key.
Armed with this knowledge, how can we steer clear of alcohol’s potential pitfalls — including ones that have to do with diabetes? Here are some ideas:
All in all, it's clear that alcohol has a complex relationship with diabetes. By understanding the risks and making informed choices, we can prioritize our health and well-being. After all, life's celebrations are just as sweet without the added risks. Cheers to informed decisions and a healthier you!
Alcohol can negatively impact our health in numerous ways. Here are a few of the most common signs to look out for.
For thousands of years, alcohol has been a pervasive part of human culture. It remains one of the most widely consumed psychoactive substances today, with millions of people struggling with unhealthy drinking patterns worldwide. Some may be “gray area drinkers,” using alcohol to the point that it’s taken a toll on their lives but doesn’t fit into the criteria for an alcohol use disorder (AUD). Others become heavily dependent on alcohol, leading to prolonged alcohol misuse and an AUD diagnosis.
Regardless of labels, unhealthy alcohol use has the potential to take a toll on our physical, mental, and emotional well-being. Excessive drinking can lead to chronic health conditions, including liver disease, heart disease, stroke, and various types of cancer. In this blog post, we’ll explore how alcohol affects our health in both the short and long term and the importance of responsible drinking.
Short-term effects of alcohol on the body include impaired judgment, reduced coordination, and slowed reaction times. Many key areas of our brains — like the prefrontal cortex (involved in decision-making), the cerebellum (involved in balance), and the hippocampus (involved in memory formation) — lose their ability to do their job correctly while under the influence. These effects increase the risk of accidents and injuries, particularly when combined with activities such as driving or operating heavy machinery.
Regular heavy drinking can increase the risk of several chronic conditions. Robust evidence has linked heavy alcohol consumption to liver disease, heart disease, cognitive decline, digestive disorders, stroke, and certain cancers. Alcohol use also impairs our immune system, making us more susceptible to infections and illnesses.
The liver is responsible for breaking down and removing toxins from our body, including alcohol. When we drink alcohol, our liver kicks into overdrive to process and remove it. Over time, excessive alcohol consumption taxes the liver and damages it, leading to conditions such as fatty liver disease, hepatitis, and cirrhosis. These conditions can be irreversible, and in extreme cases, they may require a liver transplant to treat.
Alcohol can also have a significant impact on our cardiovascular system. Regular heavy drinking can lead to high blood pressure, increasing our risk of heart attack and stroke. Additionally, alcohol can increase levels of triglycerides, a type of fat in the blood, which also increases our risk of heart disease.
When we drink, we’re also impairing our gut health. Alcohol can disturb the delicate balance of bacteria in our digestive system, killing off healthy bacteria that help us digest our food. This can lead to bloating, alterations in bowel movements, GERD, and small intestinal bacterial overgrowth (SIBO).
Furthermore, heavy alcohol use can impair our cognition by leading to problems with attention, memory, verbal fluency, and spatial recognition in hours following consumption. Excessive drinking kills essential neurons, and with prolonged use, our brains aren’t able to bounce back and regenerate new cells. Over time, this has been associated with cognitive decline and conditions such as Alzheimer’s disease.
Finally, habitual drinking has been known to cause several types of cancer. In fact, the World Health Organization said that in 2020, 4% of cancers worldwide were attributed to alcohol use. The most common cancers associated with alcohol use are oral cancer, pharynx and larynx cancers, esophageal and colorectal cancers, and breast and liver cancers.
Alcohol can significantly impact our mental health, particularly when consumed in large quantities or over extended periods of time. Heavy drinking can increase the risk of depression and anxiety, and it can exacerbate existing mental health conditions.
Alcohol is a central nervous system depressant: it slows down brain activity and can cause feelings of drowsiness and lethargy. While this can be relaxing in the short term, it can also lead to impaired judgment, memory loss, and difficulty concentrating. Long-term heavy drinking can even lead to permanent brain damage, particularly in areas of the brain responsible for memory and learning.
Alcohol can also increase the risk of suicidal ideation and behavior. Studies have shown that individuals who misuse alcohol are at a higher risk of suicide. If you or someone you know is struggling with thoughts of self-harm, please seek help from a medical or mental health professional immediately. If you’re based in the U.S., you can call the Suicide & Crisis Helpline at 988.
Alcohol can have a significant impact on our emotional well-being. While some people may turn to alcohol as a way to relieve stress or manage difficult emotions, excessive drinking can actually make these problems worse.
Alcohol is a mood-altering substance that can lead to feelings of euphoria and relaxation. However, these effects are often short-lived — they can be followed by a "crash" as the body processes the alcohol. As a result, we can feel sad, anxious, and irritable. This is because alcohol disrupts the body’s natural production of neurotransmitters like dopamine and serotonin, which are heavily involved in our mood. When we drink to excess, the body produces less of these and other feel-good hormones. This can push us to drink more to cope with the resulting depression and anxiety, perpetuating a vicious cycle.
Additionally, alcohol can impair our ability to form and maintain healthy relationships, both with ourselves and with others. Excessive drinking can lead to a loss of control, making it difficult to maintain boundaries and communicate effectively. Understandably, this can lead to a lot of additional stress in our lives, as we may struggle with ongoing conflicts. We may also struggle to uphold personal or professional responsibilities. Others may see us as unreliable and can struggle to trust us. Over time, we can lose certain privileges, like seeing particular friends or even holding down a steady job.
We’re always seeing ads that tell us to “drink responsibly,” suggesting that unhealthy drinking habits signal a lack of willpower on our part. We’re here to debunk that notion! Alcohol is a mind-altering substance that leads to many systemic changes at the chemical level — and when our entire system is out of whack, it’s incredibly difficult to break the cycle. So, unhealthy drinking habits are not a shortcoming on your part. Many factors go beyond our control: genetics, trauma, preexisting mental health conditions, and the intense cultural pressures to drink. Despite these factors, we want you to know that it is possible to drink mindfully and live a healthy life with less (or no) alcohol.
We’re not here to say you have to give up alcohol altogether. But we do want to emphasize the importance of being conscious about why you’re drinking in the first place and how alcohol makes you feel. Many of us turn to the bottle to numb out or because it’s what everyone else seems to be doing. But often, when we take a step back, we realize that alcohol isn’t truly serving us. And in its place, we can turn to healthier and more fulfilling behaviors — ones that truly enhance our well-being and even help us live longer.
At Reframe, we’ve helped hundreds of thousands of people just like you break free from unhealthy relationships with alcohol. We know how debilitating alcohol misuse can be, so we rely on expert guidance, our passionate team (many of whom are former Reframers themselves!), and user feedback to create a life-changing program.
On our #1 iOS-ranked app, you’ll find a treasure trove of resources at your fingertips. From our supportive 24/7 Forum chat to our camaraderie-driven challenges like Dry January and Sober Spring, you’ll find all the support you need while navigating your journey. Find alcohol-free or alcohol-conscious friends and cheer each other on as you adjust to a healthier lifestyle together.
We also want your cutback or sobriety journey to be a holistic experience. That’s why we offer courses on topics such as finding purpose in life, setting healthy boundaries, and coping with negative thought patterns. Reframing your relationship with alcohol is reframing the way you show up in the world. And we want to help you uncover your best, most vibrant self so you can share your gifts with the world and experience all that life has to offer.
So, head to the App Store and download Reframe today! We can’t wait to see you in the app!
For thousands of years, alcohol has been a pervasive part of human culture. It remains one of the most widely consumed psychoactive substances today, with millions of people struggling with unhealthy drinking patterns worldwide. Some may be “gray area drinkers,” using alcohol to the point that it’s taken a toll on their lives but doesn’t fit into the criteria for an alcohol use disorder (AUD). Others become heavily dependent on alcohol, leading to prolonged alcohol misuse and an AUD diagnosis.
Regardless of labels, unhealthy alcohol use has the potential to take a toll on our physical, mental, and emotional well-being. Excessive drinking can lead to chronic health conditions, including liver disease, heart disease, stroke, and various types of cancer. In this blog post, we’ll explore how alcohol affects our health in both the short and long term and the importance of responsible drinking.
Short-term effects of alcohol on the body include impaired judgment, reduced coordination, and slowed reaction times. Many key areas of our brains — like the prefrontal cortex (involved in decision-making), the cerebellum (involved in balance), and the hippocampus (involved in memory formation) — lose their ability to do their job correctly while under the influence. These effects increase the risk of accidents and injuries, particularly when combined with activities such as driving or operating heavy machinery.
Regular heavy drinking can increase the risk of several chronic conditions. Robust evidence has linked heavy alcohol consumption to liver disease, heart disease, cognitive decline, digestive disorders, stroke, and certain cancers. Alcohol use also impairs our immune system, making us more susceptible to infections and illnesses.
The liver is responsible for breaking down and removing toxins from our body, including alcohol. When we drink alcohol, our liver kicks into overdrive to process and remove it. Over time, excessive alcohol consumption taxes the liver and damages it, leading to conditions such as fatty liver disease, hepatitis, and cirrhosis. These conditions can be irreversible, and in extreme cases, they may require a liver transplant to treat.
Alcohol can also have a significant impact on our cardiovascular system. Regular heavy drinking can lead to high blood pressure, increasing our risk of heart attack and stroke. Additionally, alcohol can increase levels of triglycerides, a type of fat in the blood, which also increases our risk of heart disease.
When we drink, we’re also impairing our gut health. Alcohol can disturb the delicate balance of bacteria in our digestive system, killing off healthy bacteria that help us digest our food. This can lead to bloating, alterations in bowel movements, GERD, and small intestinal bacterial overgrowth (SIBO).
Furthermore, heavy alcohol use can impair our cognition by leading to problems with attention, memory, verbal fluency, and spatial recognition in hours following consumption. Excessive drinking kills essential neurons, and with prolonged use, our brains aren’t able to bounce back and regenerate new cells. Over time, this has been associated with cognitive decline and conditions such as Alzheimer’s disease.
Finally, habitual drinking has been known to cause several types of cancer. In fact, the World Health Organization said that in 2020, 4% of cancers worldwide were attributed to alcohol use. The most common cancers associated with alcohol use are oral cancer, pharynx and larynx cancers, esophageal and colorectal cancers, and breast and liver cancers.
Alcohol can significantly impact our mental health, particularly when consumed in large quantities or over extended periods of time. Heavy drinking can increase the risk of depression and anxiety, and it can exacerbate existing mental health conditions.
Alcohol is a central nervous system depressant: it slows down brain activity and can cause feelings of drowsiness and lethargy. While this can be relaxing in the short term, it can also lead to impaired judgment, memory loss, and difficulty concentrating. Long-term heavy drinking can even lead to permanent brain damage, particularly in areas of the brain responsible for memory and learning.
Alcohol can also increase the risk of suicidal ideation and behavior. Studies have shown that individuals who misuse alcohol are at a higher risk of suicide. If you or someone you know is struggling with thoughts of self-harm, please seek help from a medical or mental health professional immediately. If you’re based in the U.S., you can call the Suicide & Crisis Helpline at 988.
Alcohol can have a significant impact on our emotional well-being. While some people may turn to alcohol as a way to relieve stress or manage difficult emotions, excessive drinking can actually make these problems worse.
Alcohol is a mood-altering substance that can lead to feelings of euphoria and relaxation. However, these effects are often short-lived — they can be followed by a "crash" as the body processes the alcohol. As a result, we can feel sad, anxious, and irritable. This is because alcohol disrupts the body’s natural production of neurotransmitters like dopamine and serotonin, which are heavily involved in our mood. When we drink to excess, the body produces less of these and other feel-good hormones. This can push us to drink more to cope with the resulting depression and anxiety, perpetuating a vicious cycle.
Additionally, alcohol can impair our ability to form and maintain healthy relationships, both with ourselves and with others. Excessive drinking can lead to a loss of control, making it difficult to maintain boundaries and communicate effectively. Understandably, this can lead to a lot of additional stress in our lives, as we may struggle with ongoing conflicts. We may also struggle to uphold personal or professional responsibilities. Others may see us as unreliable and can struggle to trust us. Over time, we can lose certain privileges, like seeing particular friends or even holding down a steady job.
We’re always seeing ads that tell us to “drink responsibly,” suggesting that unhealthy drinking habits signal a lack of willpower on our part. We’re here to debunk that notion! Alcohol is a mind-altering substance that leads to many systemic changes at the chemical level — and when our entire system is out of whack, it’s incredibly difficult to break the cycle. So, unhealthy drinking habits are not a shortcoming on your part. Many factors go beyond our control: genetics, trauma, preexisting mental health conditions, and the intense cultural pressures to drink. Despite these factors, we want you to know that it is possible to drink mindfully and live a healthy life with less (or no) alcohol.
We’re not here to say you have to give up alcohol altogether. But we do want to emphasize the importance of being conscious about why you’re drinking in the first place and how alcohol makes you feel. Many of us turn to the bottle to numb out or because it’s what everyone else seems to be doing. But often, when we take a step back, we realize that alcohol isn’t truly serving us. And in its place, we can turn to healthier and more fulfilling behaviors — ones that truly enhance our well-being and even help us live longer.
At Reframe, we’ve helped hundreds of thousands of people just like you break free from unhealthy relationships with alcohol. We know how debilitating alcohol misuse can be, so we rely on expert guidance, our passionate team (many of whom are former Reframers themselves!), and user feedback to create a life-changing program.
On our #1 iOS-ranked app, you’ll find a treasure trove of resources at your fingertips. From our supportive 24/7 Forum chat to our camaraderie-driven challenges like Dry January and Sober Spring, you’ll find all the support you need while navigating your journey. Find alcohol-free or alcohol-conscious friends and cheer each other on as you adjust to a healthier lifestyle together.
We also want your cutback or sobriety journey to be a holistic experience. That’s why we offer courses on topics such as finding purpose in life, setting healthy boundaries, and coping with negative thought patterns. Reframing your relationship with alcohol is reframing the way you show up in the world. And we want to help you uncover your best, most vibrant self so you can share your gifts with the world and experience all that life has to offer.
So, head to the App Store and download Reframe today! We can’t wait to see you in the app!
Considering Dry January or Sober Spring? Your physical and mental health will improve in SO many ways when you participate in a 30-day alcohol-free challenge. Let’s take a look at what to expect.
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!
Whether you’re just coming out of the long winter months in the Northern Hemisphere or finally getting through the hot summer Down Under, now is a great time to consider taking a pause on your drinking. Maybe you’re sick and tired of feeling sick and tired, or maybe you just want to test the waters to see what not drinking for a month would feel like. Regardless, you’ve come to the right place because Reframe has just kicked off its Sober Spring Challenge! That’s 30 days without alcohol to improve our health.
While you may think, “30 days no alcohol? No way!” we’re going to encourage you that many thousands of other people across the world just like you have already taken the Dry January Challenge this year and demonstrated that yes, it is possible — it just requires learning the right tools and having a supportive community to keep you encouraged. In this blog post, we’re going to show you all the benefits of no alcohol for a month so you can decide whether it’s right for you. Now, what happens to your body when you go 30 days sober?
First and foremost, when we don’t drink, our sleep is going to improve. Although alcohol has a sedative effect that can put us to sleep, once we drift off, it wrecks our REM cycles so that we aren’t really resting. Plus, since alcohol is a diuretic, we’re having to get up throughout the night to use the bathroom more. Additionally, alcohol creates imbalances in key neurotransmitters — we artificially spike our “happy hormone” dopamine, and when our brain rebalances this level later in the night, we can wake up feeling anxious. When we quit drinking for 30 days, our brain has the chance it needs to recover from the alcohol we’ve put into our body. And this sets us up for success with sleep!
When we’ve gotten a better night’s sleep, we’re more focused and ready for the day to come. Imagine waking up feeling refreshed and rejuvenated instead of hungover. No more waking up and worrying about what we said or did the previous night! By avoiding this “hangxiety,” we give ourselves the gift of a peaceful morning during which we can focus on all of our tasks ahead. We also feel less bloated and there isn’t any nausea or vertigo to distract us. We aren’t overly sensitive to light and sound and our head isn’t aching. Consider also the benefits of not smelling like alcohol because you’re still sweating it out in the morning! If you’ve been struggling to get things done, consider taking a month off from drinking so you can get through your to-do list with more clarity and energy.
Drinking alcohol on a regular basis can have a great deal of negative impacts on our body. For example, less alcohol means improved liver function for filtering out toxins, less risk of fatty liver and cirrhosis, and lower risk of our enzymes being out of whack. Our digestive tract is able to more efficiently process the vital nutrients we need (which it can’t do when our body is prioritizing alcohol over everything else).
Additionally, our immune system stays stronger because it isn’t distracted by alcohol (a toxin!), which means we don’t get sick as often. When we stop drinking, our heart rate isn’t being artificially elevated, our blood pressure is lower, and our heart muscle isn’t under additional stress and risk of damage. No alcohol means our skin isn’t dehydrated and it gets a chance to clear up and restore the natural glow we’re looking for. From head to toe, our body gets a well-deserved break — one of the best benefits of no alcohol!
Alcohol is classified as a known carcinogen and is directly linked to several kinds of cancer, including mouth, throat, colon, liver, and breast cancer. When alcohol is metabolized, it is converted into a toxic chemical called acetaldehyde, which interferes with our DNA and our body’s ability to repair our cells. This can lead to cancerous growths developing over time without us realizing the damage we’re doing. By eliminating alcohol from our body in the short term, we do ourselves a big favor in the long run by reducing the amount of toxins in our system. Wouldn’t it be nice to know that you’re living a healthier lifestyle by taking a break from drinking?
Alcoholic drinks are full of empty calories, and as a toxin, alcohol has no nutritional value. Therefore, our body prioritizes processing the alcohol first. The actual nutrients we’ve ingested end up being stored as fat instead of being properly digested and used as fuel. Imagine how quickly the calories add up if we even have just a couple of drinks per day! Over the course of a month, you could be saving tens of thousands of calories, which translates into pounds that you could lose. That’s not even taking into account the questionable food choices we often make when we’re drinking — we can start saving those calories, too! If you factor in an exercise plan, just think about the amazing progress you could make in a month. Losing weight is much easier when you quit alcohol.
Taking a break from drinking can also relieve your body from the bloating caused by alcohol. The process can be sped along by drinking plenty of water, although it can still take up to several weeks for the bloating to subside.
Because alcohol is a neurotoxin that artificially boosts our dopamine when we drink it, we can experience mental health changes when we drink on an ongoing basis. Instead of maintaining steady levels of mood-regulating neurotransmitters, alcohol throws our brain out of sync with the homeostasis — the balance — that it craves.
One of the benefits of quitting drinking is that you’re going to gain a great mental boost because your brain has the chance to reset itself. And thanks to the amazing benefits of neuroplasticity, we’re able to actually start rewiring the neural connections linked to sensations such as stress. As we learn more about mindfulness techniques like meditation and breathwork exercises, we retrain our brain to see anxiety and depression in a different light, making us less likely to use alcohol to cope with these issues after we stop drinking for a month.
Think about the strain alcohol is probably placing on your relationships with those you love, hang out with, and work with. If you’re ready for a relationship reset with family, friends, and colleagues, then taking a 30-day challenge may be the right step for you. Improving our relationships is one of the many positive effects of not drinking alcohol.
When we’re drinking alcohol, we tend to be less stable overall, which can negatively impact the way we interact with the people around us. From fighting a hangover at work during the day to hiding alcohol from our family at home at night, alcohol doesn’t serve us well. Even if we’re drinking to deal with social anxiety, what we learn from taking a month off is how to be comfortable in our own skin, even though this feels awkward and difficult at first. Imagine being your true self without resorting to alcohol to “help” you relax. Even if you are not ready yet, you can learn how to control drinking without quitting. It’s possible, and the only way to find out how is by trying it. The good news is that you’re not alone in this!
Whether you’re just coming out of the long winter months in the Northern Hemisphere or finally getting through the hot summer Down Under, now is a great time to consider taking a pause on your drinking. Maybe you’re sick and tired of feeling sick and tired, or maybe you just want to test the waters to see what not drinking for a month would feel like. Regardless, you’ve come to the right place because Reframe has just kicked off its Sober Spring Challenge! That’s 30 days without alcohol to improve our health.
While you may think, “30 days no alcohol? No way!” we’re going to encourage you that many thousands of other people across the world just like you have already taken the Dry January Challenge this year and demonstrated that yes, it is possible — it just requires learning the right tools and having a supportive community to keep you encouraged. In this blog post, we’re going to show you all the benefits of no alcohol for a month so you can decide whether it’s right for you. Now, what happens to your body when you go 30 days sober?
First and foremost, when we don’t drink, our sleep is going to improve. Although alcohol has a sedative effect that can put us to sleep, once we drift off, it wrecks our REM cycles so that we aren’t really resting. Plus, since alcohol is a diuretic, we’re having to get up throughout the night to use the bathroom more. Additionally, alcohol creates imbalances in key neurotransmitters — we artificially spike our “happy hormone” dopamine, and when our brain rebalances this level later in the night, we can wake up feeling anxious. When we quit drinking for 30 days, our brain has the chance it needs to recover from the alcohol we’ve put into our body. And this sets us up for success with sleep!
When we’ve gotten a better night’s sleep, we’re more focused and ready for the day to come. Imagine waking up feeling refreshed and rejuvenated instead of hungover. No more waking up and worrying about what we said or did the previous night! By avoiding this “hangxiety,” we give ourselves the gift of a peaceful morning during which we can focus on all of our tasks ahead. We also feel less bloated and there isn’t any nausea or vertigo to distract us. We aren’t overly sensitive to light and sound and our head isn’t aching. Consider also the benefits of not smelling like alcohol because you’re still sweating it out in the morning! If you’ve been struggling to get things done, consider taking a month off from drinking so you can get through your to-do list with more clarity and energy.
Drinking alcohol on a regular basis can have a great deal of negative impacts on our body. For example, less alcohol means improved liver function for filtering out toxins, less risk of fatty liver and cirrhosis, and lower risk of our enzymes being out of whack. Our digestive tract is able to more efficiently process the vital nutrients we need (which it can’t do when our body is prioritizing alcohol over everything else).
Additionally, our immune system stays stronger because it isn’t distracted by alcohol (a toxin!), which means we don’t get sick as often. When we stop drinking, our heart rate isn’t being artificially elevated, our blood pressure is lower, and our heart muscle isn’t under additional stress and risk of damage. No alcohol means our skin isn’t dehydrated and it gets a chance to clear up and restore the natural glow we’re looking for. From head to toe, our body gets a well-deserved break — one of the best benefits of no alcohol!
Alcohol is classified as a known carcinogen and is directly linked to several kinds of cancer, including mouth, throat, colon, liver, and breast cancer. When alcohol is metabolized, it is converted into a toxic chemical called acetaldehyde, which interferes with our DNA and our body’s ability to repair our cells. This can lead to cancerous growths developing over time without us realizing the damage we’re doing. By eliminating alcohol from our body in the short term, we do ourselves a big favor in the long run by reducing the amount of toxins in our system. Wouldn’t it be nice to know that you’re living a healthier lifestyle by taking a break from drinking?
Alcoholic drinks are full of empty calories, and as a toxin, alcohol has no nutritional value. Therefore, our body prioritizes processing the alcohol first. The actual nutrients we’ve ingested end up being stored as fat instead of being properly digested and used as fuel. Imagine how quickly the calories add up if we even have just a couple of drinks per day! Over the course of a month, you could be saving tens of thousands of calories, which translates into pounds that you could lose. That’s not even taking into account the questionable food choices we often make when we’re drinking — we can start saving those calories, too! If you factor in an exercise plan, just think about the amazing progress you could make in a month. Losing weight is much easier when you quit alcohol.
Taking a break from drinking can also relieve your body from the bloating caused by alcohol. The process can be sped along by drinking plenty of water, although it can still take up to several weeks for the bloating to subside.
Because alcohol is a neurotoxin that artificially boosts our dopamine when we drink it, we can experience mental health changes when we drink on an ongoing basis. Instead of maintaining steady levels of mood-regulating neurotransmitters, alcohol throws our brain out of sync with the homeostasis — the balance — that it craves.
One of the benefits of quitting drinking is that you’re going to gain a great mental boost because your brain has the chance to reset itself. And thanks to the amazing benefits of neuroplasticity, we’re able to actually start rewiring the neural connections linked to sensations such as stress. As we learn more about mindfulness techniques like meditation and breathwork exercises, we retrain our brain to see anxiety and depression in a different light, making us less likely to use alcohol to cope with these issues after we stop drinking for a month.
Think about the strain alcohol is probably placing on your relationships with those you love, hang out with, and work with. If you’re ready for a relationship reset with family, friends, and colleagues, then taking a 30-day challenge may be the right step for you. Improving our relationships is one of the many positive effects of not drinking alcohol.
When we’re drinking alcohol, we tend to be less stable overall, which can negatively impact the way we interact with the people around us. From fighting a hangover at work during the day to hiding alcohol from our family at home at night, alcohol doesn’t serve us well. Even if we’re drinking to deal with social anxiety, what we learn from taking a month off is how to be comfortable in our own skin, even though this feels awkward and difficult at first. Imagine being your true self without resorting to alcohol to “help” you relax. Even if you are not ready yet, you can learn how to control drinking without quitting. It’s possible, and the only way to find out how is by trying it. The good news is that you’re not alone in this!
Alcohol is one of the most commonly consumed beverages in the world. It’s common to pour a drink at social gatherings, while celebrating major milestones, and even after a long day at work. And many of us grew up believing that alcohol was conducive to a good time, and that, in small amounts, it could even boost our health.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol is one of the most widely-consumed beverages in the world. Many of us drink at social gatherings, while celebrating major milestones, and even out of sheer boredom. Socially, we’re taught from a young age that alcohol is conducive to a good time, and that, in small amounts, it can even boost our health.
However, while drinking is a customary social behavior, alcohol can have a significant impact on our gut health. In this blog post, we'll explore the ways in which alcohol can harm our gut and provide tips on how we can improve our gut health as we reduce our intake or quit drinking.
The gut microbiome is an intricate and complex ecosystem, home to trillions of microorganisms such as bacteria, viruses, and fungi. These microorganisms play a critical role in maintaining our gut’s health, regulating our immune system, and supporting our overall health and well-being.
In terms of our immune system, the gut microbiome helps distinguish between harmful and harmless bacteria, and it prevents harmful bacteria from entering the bloodstream. An imbalance in the gut microbiome can weaken the immune system, leading to chronic inflammation and autoimmune diseases.
The state of our microbiome has been linked to mental health, with research showing that changes in its composition can affect brain function and behavior. It’s also responsible for producing neurotransmitters such as serotonin, which plays a role in mood regulation. Gut microbiome imbalances have been linked to conditions such as depression, anxiety, and even autism.
Consuming alcohol can disrupt the balance of bacteria in the gut, leading to a decrease in beneficial bacteria and an increase in harmful ones. This imbalance can lead to gut dysbiosis, an unhealthy shift in the gut microbiome that can contribute to a range of health problems.
Dr. Aly Cohen, author of Non-Toxic: Guide to Living Healthy in a Chemical World and founder of The Smart Human health and wellness platform, is an integrative rheumatologist and environmental health expert. According to her, bacteria, mold, and viruses have not evolved to survive contact with alcohol. Drinking can kill good bacteria and disrupt our gut function, which leads to bloating. But bloating is a transient inconvenience — too much drinking can lead to more serious conditions, including small intestinal bacterial overgrowth, autoimmune diseases, or other chronic illnesses.
She stresses the importance of thinking of the gut not just as a tube but also as an immune organ.
The gut lining is a critical barrier separating the contents of our gut from the rest of our body. When the gut lining is compromised, toxins and harmful substances can leak into our bloodstream, leading to inflammation and a host of health problems.
Alcohol damages the gut lining, increasing its permeability and allowing harmful substances to leak through. This “leaky gut” often leads to chronic inflammation, which contributes to a range of gut health issues such as irritable bowel syndrome (IBS), celiac disease, and inflammatory bowel disease (IBD). Emerging research has even shown that intestinal permeability is associated with issues outside of the gut, including mood disorders, acne, and arthritis.
To figure out what’s going on, we turned to Dr. Bidhan Das, assistant professor of colorectal surgery with McGovern Medical School at UTHealth Houston. Dr. Das says, “Stomach acid production can be impacted by alcohol. This could decrease the stomach's capacity to eliminate bacteria upon entry, which might permit potentially hazardous bacteria to penetrate the upper small intestine.”
He goes on to explain that the stomach lining contains mucous cells that protect the stomach wall from being harmed from digestive enzymes and acid. “Even just one very excessive drinking session might cause inflammation and lesions in the stomach's mucous cells.”
Finally, Dr. Das shares that based on the latest evidence, compared to non-drinkers or occasional drinkers, those who drink moderately (up to 4 drinks a day) have a 21% increased risk of colorectal cancer. Those who drink heavily (more than 4 drinks a day) have a 52% increased risk of colorectal cancer.
Our gut is responsible for absorbing essential nutrients, such as vitamins and minerals, from the food we eat. However, alcohol can interfere with the absorption of these nutrients, which contributes to nutrient deficiencies seen in heavy drinkers.
Alcohol damages the lining of our gut, as discussed above, making it difficult for our body to absorb nutrients properly. This can lead to deficiencies in key nutrients such as B vitamins, which can impact our overall health and well-being.
Here are a few of the most common nutrient deficiencies that result from prolonged alcohol use:
Gut motility refers to the rate at which food moves through our digestive system. Most of us rarely think of our food moving through the digestive tract when we eat because this process is involuntary (we don’t have to give it any thought at all!). However, we may notice impaired gut motility when we have symptoms like constipation, bloating, and abdominal pain.
Alcohol is known to slow gut motility, leading to digestive problems and changes in bowel movements. This can make it more difficult for our body to remove waste, which may contribute to gut health issues over time.
According to Dr. Das, “High alcohol content beverages (more than 15% alcohol volume) can delay stomach emptying, which can result in bacterial degradation of the food, and cause abdominal discomfort.”
Alcohol can undoubtedly have negative impacts on gut health, and on our overall well-being. We seldom think of the gut as the key to our immune system, but prioritizing gut health and developing a healthier relationship with alcohol allow us to feel and function at our best.
If you’ve consumed alcohol to excess in the past, there’s good news — we promise! It’s possible to undo the negative effects of alcohol on the gut and heal your gut lining. Here are some tips to help you keep your gut healthy.
Our bodies, which are approximately 60% water, heavily depend on adequate hydration for cellular function, temperature regulation, digestion, and, as mentioned above, detoxification. Toxins and waste products are more efficiently removed from our system when we are well-hydrated. This ensures a smoother metabolic process and aids in mitigating inflammation, especially in the gut.
Dr. Cohen highlights the importance of consuming filtered water as much as possible, as chemicals (like plastics) can make their way into tap water. Such contaminants not only disturb our bodily functions but also hamper the delicate balance of our gut flora. Filtered water offers a solution by providing a cleaner, safer source of hydration, devoid of many of these potential hazards.
A diet rich in whole foods (fruits, vegetables, and whole grains) can help support a healthy gut microbiome and gut lining. These foods provide essential nutrients, fiber, and antioxidants, which collectively support a flourishing microbiome and a robust gut lining. By prioritizing whole foods, we also avoid many of the food additives found in processed and pre-packaged foods. These additives, as Dr. Cohen suggests, may disrupt the gut's natural environment and potentially damage its lining. This, in turn, could pave the way for various digestive disorders and systemic health issues.
Dr. Shoshana Ungerleider, board certified internal medicine physician in primary care and host of the TED Health Podcast, discussed the importance of probiotics and prebiotics for gut health. “Taking probiotic supplements or consuming foods high in probiotics, such as yogurt, kefir, or kimchi, can help restore the balance of healthy gut bacteria,” she says. “Prebiotic foods, such as garlic, onions, and asparagus, can also feed beneficial gut bacteria.”
Furthermore, Dr. Das wants our readers to know that “all parts of the body can heal naturally.” Using probiotics (after consulting with your physician) can “repopulate the ‘good’ bacteria and change the balance of the microbiome in such a way that your gut lining has a better support system, which, in turn, will support your overall immunity.”
“Avoiding foods that irritate the gut lining, such as spicy or acidic foods, can help promote healing,” says Dr. Ungerleider. “Similarly, avoiding alcohol, smoking, and nonsteroidal anti-inflammatory drugs (NSAIDs) can also reduce inflammation and promote gut health.”
Alcohol can erode the mucosal layer of the gut, potentially leading to ulcers. Smoking has a myriad of toxins that adversely impact gut health. NSAIDs, commonly used for pain management, can sometimes cause gastric irritation or even bleeding. By minimizing or eliminating these irritants, the gut has a fighting chance to reduce inflammation and initiate a healing process.
We’re all stressed out these days, and unfortunately, this stress can wreak havoc on our gut if not properly managed. According to Dr. Cohen, stress changes the acidity and alkalinity of the gut, which can throw off the balance of good and bad bacteria.
To counteract this, relaxation activities such as meditation, deep breathing exercises, and even hobbies can prove invaluable. Regular physical activity also plays a dual role: it not only helps manage stress but it can stimulate gut motility, aiding digestion and preventing constipation.
“Sleep is essential for gut health, as it allows the body to repair and regenerate the gut lining,” Dr. Ungerleider says. Each of us should aim for 7-9 hours of sleep each night to heal the gut lining and keep it in good shape.
During these hours of rest, the body focuses on repair and regeneration, and the gut lining is a prime focus. The cells rejuvenate, the mucosal barrier strengthens, and any potential damage — alcohol-related or otherwise — starts its healing process.
Taking a break from alcohol, even if we’re not ready to go sober, can give the gut a chance to heal and recover. Consider easing off alcohol for a few weeks or months to help support gut health. Reframe’s challenges — like Dry January, Sober Spring, or 1,000 Hours Dry — are an excellent way to do so with the support of the Reframe community. You’ll find effective, science-backed coping mechanisms and discover ways to enjoy life beyond alcohol.
Alcohol is one of the most widely-consumed beverages in the world. Many of us drink at social gatherings, while celebrating major milestones, and even out of sheer boredom. Socially, we’re taught from a young age that alcohol is conducive to a good time, and that, in small amounts, it can even boost our health.
However, while drinking is a customary social behavior, alcohol can have a significant impact on our gut health. In this blog post, we'll explore the ways in which alcohol can harm our gut and provide tips on how we can improve our gut health as we reduce our intake or quit drinking.
The gut microbiome is an intricate and complex ecosystem, home to trillions of microorganisms such as bacteria, viruses, and fungi. These microorganisms play a critical role in maintaining our gut’s health, regulating our immune system, and supporting our overall health and well-being.
In terms of our immune system, the gut microbiome helps distinguish between harmful and harmless bacteria, and it prevents harmful bacteria from entering the bloodstream. An imbalance in the gut microbiome can weaken the immune system, leading to chronic inflammation and autoimmune diseases.
The state of our microbiome has been linked to mental health, with research showing that changes in its composition can affect brain function and behavior. It’s also responsible for producing neurotransmitters such as serotonin, which plays a role in mood regulation. Gut microbiome imbalances have been linked to conditions such as depression, anxiety, and even autism.
Consuming alcohol can disrupt the balance of bacteria in the gut, leading to a decrease in beneficial bacteria and an increase in harmful ones. This imbalance can lead to gut dysbiosis, an unhealthy shift in the gut microbiome that can contribute to a range of health problems.
Dr. Aly Cohen, author of Non-Toxic: Guide to Living Healthy in a Chemical World and founder of The Smart Human health and wellness platform, is an integrative rheumatologist and environmental health expert. According to her, bacteria, mold, and viruses have not evolved to survive contact with alcohol. Drinking can kill good bacteria and disrupt our gut function, which leads to bloating. But bloating is a transient inconvenience — too much drinking can lead to more serious conditions, including small intestinal bacterial overgrowth, autoimmune diseases, or other chronic illnesses.
She stresses the importance of thinking of the gut not just as a tube but also as an immune organ.
The gut lining is a critical barrier separating the contents of our gut from the rest of our body. When the gut lining is compromised, toxins and harmful substances can leak into our bloodstream, leading to inflammation and a host of health problems.
Alcohol damages the gut lining, increasing its permeability and allowing harmful substances to leak through. This “leaky gut” often leads to chronic inflammation, which contributes to a range of gut health issues such as irritable bowel syndrome (IBS), celiac disease, and inflammatory bowel disease (IBD). Emerging research has even shown that intestinal permeability is associated with issues outside of the gut, including mood disorders, acne, and arthritis.
To figure out what’s going on, we turned to Dr. Bidhan Das, assistant professor of colorectal surgery with McGovern Medical School at UTHealth Houston. Dr. Das says, “Stomach acid production can be impacted by alcohol. This could decrease the stomach's capacity to eliminate bacteria upon entry, which might permit potentially hazardous bacteria to penetrate the upper small intestine.”
He goes on to explain that the stomach lining contains mucous cells that protect the stomach wall from being harmed from digestive enzymes and acid. “Even just one very excessive drinking session might cause inflammation and lesions in the stomach's mucous cells.”
Finally, Dr. Das shares that based on the latest evidence, compared to non-drinkers or occasional drinkers, those who drink moderately (up to 4 drinks a day) have a 21% increased risk of colorectal cancer. Those who drink heavily (more than 4 drinks a day) have a 52% increased risk of colorectal cancer.
Our gut is responsible for absorbing essential nutrients, such as vitamins and minerals, from the food we eat. However, alcohol can interfere with the absorption of these nutrients, which contributes to nutrient deficiencies seen in heavy drinkers.
Alcohol damages the lining of our gut, as discussed above, making it difficult for our body to absorb nutrients properly. This can lead to deficiencies in key nutrients such as B vitamins, which can impact our overall health and well-being.
Here are a few of the most common nutrient deficiencies that result from prolonged alcohol use:
Gut motility refers to the rate at which food moves through our digestive system. Most of us rarely think of our food moving through the digestive tract when we eat because this process is involuntary (we don’t have to give it any thought at all!). However, we may notice impaired gut motility when we have symptoms like constipation, bloating, and abdominal pain.
Alcohol is known to slow gut motility, leading to digestive problems and changes in bowel movements. This can make it more difficult for our body to remove waste, which may contribute to gut health issues over time.
According to Dr. Das, “High alcohol content beverages (more than 15% alcohol volume) can delay stomach emptying, which can result in bacterial degradation of the food, and cause abdominal discomfort.”
Alcohol can undoubtedly have negative impacts on gut health, and on our overall well-being. We seldom think of the gut as the key to our immune system, but prioritizing gut health and developing a healthier relationship with alcohol allow us to feel and function at our best.
If you’ve consumed alcohol to excess in the past, there’s good news — we promise! It’s possible to undo the negative effects of alcohol on the gut and heal your gut lining. Here are some tips to help you keep your gut healthy.
Our bodies, which are approximately 60% water, heavily depend on adequate hydration for cellular function, temperature regulation, digestion, and, as mentioned above, detoxification. Toxins and waste products are more efficiently removed from our system when we are well-hydrated. This ensures a smoother metabolic process and aids in mitigating inflammation, especially in the gut.
Dr. Cohen highlights the importance of consuming filtered water as much as possible, as chemicals (like plastics) can make their way into tap water. Such contaminants not only disturb our bodily functions but also hamper the delicate balance of our gut flora. Filtered water offers a solution by providing a cleaner, safer source of hydration, devoid of many of these potential hazards.
A diet rich in whole foods (fruits, vegetables, and whole grains) can help support a healthy gut microbiome and gut lining. These foods provide essential nutrients, fiber, and antioxidants, which collectively support a flourishing microbiome and a robust gut lining. By prioritizing whole foods, we also avoid many of the food additives found in processed and pre-packaged foods. These additives, as Dr. Cohen suggests, may disrupt the gut's natural environment and potentially damage its lining. This, in turn, could pave the way for various digestive disorders and systemic health issues.
Dr. Shoshana Ungerleider, board certified internal medicine physician in primary care and host of the TED Health Podcast, discussed the importance of probiotics and prebiotics for gut health. “Taking probiotic supplements or consuming foods high in probiotics, such as yogurt, kefir, or kimchi, can help restore the balance of healthy gut bacteria,” she says. “Prebiotic foods, such as garlic, onions, and asparagus, can also feed beneficial gut bacteria.”
Furthermore, Dr. Das wants our readers to know that “all parts of the body can heal naturally.” Using probiotics (after consulting with your physician) can “repopulate the ‘good’ bacteria and change the balance of the microbiome in such a way that your gut lining has a better support system, which, in turn, will support your overall immunity.”
“Avoiding foods that irritate the gut lining, such as spicy or acidic foods, can help promote healing,” says Dr. Ungerleider. “Similarly, avoiding alcohol, smoking, and nonsteroidal anti-inflammatory drugs (NSAIDs) can also reduce inflammation and promote gut health.”
Alcohol can erode the mucosal layer of the gut, potentially leading to ulcers. Smoking has a myriad of toxins that adversely impact gut health. NSAIDs, commonly used for pain management, can sometimes cause gastric irritation or even bleeding. By minimizing or eliminating these irritants, the gut has a fighting chance to reduce inflammation and initiate a healing process.
We’re all stressed out these days, and unfortunately, this stress can wreak havoc on our gut if not properly managed. According to Dr. Cohen, stress changes the acidity and alkalinity of the gut, which can throw off the balance of good and bad bacteria.
To counteract this, relaxation activities such as meditation, deep breathing exercises, and even hobbies can prove invaluable. Regular physical activity also plays a dual role: it not only helps manage stress but it can stimulate gut motility, aiding digestion and preventing constipation.
“Sleep is essential for gut health, as it allows the body to repair and regenerate the gut lining,” Dr. Ungerleider says. Each of us should aim for 7-9 hours of sleep each night to heal the gut lining and keep it in good shape.
During these hours of rest, the body focuses on repair and regeneration, and the gut lining is a prime focus. The cells rejuvenate, the mucosal barrier strengthens, and any potential damage — alcohol-related or otherwise — starts its healing process.
Taking a break from alcohol, even if we’re not ready to go sober, can give the gut a chance to heal and recover. Consider easing off alcohol for a few weeks or months to help support gut health. Reframe’s challenges — like Dry January, Sober Spring, or 1,000 Hours Dry — are an excellent way to do so with the support of the Reframe community. You’ll find effective, science-backed coping mechanisms and discover ways to enjoy life beyond alcohol.
Ever wonder how that drink really interacts with your body? From brain fog to sugar spikes, our latest blog explains the science behind alcohol and the major body systems!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Alcohol is all around us — at social gatherings, wedding and holiday celebrations, work functions, dinner parties, vacation resorts, or neighborhood restaurants. We see it, smell it, hear about it, and wonder whether to have that glass of wine, cocktail, or pint of beer. But what’s really going on in our bodies once alcohol is in the picture?
We all know about alcohol’s immediate effects, but alcohol’s interaction with our body’s biological systems is more complex. Let’s explore the nuanced effects of alcohol on vital organs such as the brain, heart, liver, and stomach. Armed with scientific insights, we can have a better understanding of the long-term implications — and make decisions that truly serve us best!
From the first sip, alcohol quickly enters the bloodstream and starts its journey to the brain. While wemight feel more talkative, relaxed,or even euphoric after the first fewsips, alcohol is actually depressingour central nervous system. This downer effect can lead to impaired judgment, slower reflexes, and distorted vision and hearing. With consistent alcohol consumption, the brain can undergo structural and functional changes that impact memory and learning.
Here’s a closer look at what happens:
Our heart is always hard at work, rhythmically pumping blood to ensure that every part of our body gets the nutrients and oxygen it needs. But what happens when we introduce alcohol to this intricate system?
The liver and booze have a complicated relationship. Because the liver tirelessly works behind the scenes, carrying out over 500 essential tasks, we often become acutely aware of its importance only when something goes amiss. And one of the things that can put undue stress on this critical organ? You guessed it — alcohol.
Once alcohol enters our system, the liver is the frontline defense, breaking it down so our body can eliminate it by using an enzyme called alcohol dehydrogenase (ADH) to convert alcohol into acetaldehyde, a toxic substance. Acetaldehyde is then further broken down into harmless water and carbon dioxide. However, the liver can only process a limited amount of alcohol per hour. Overwhelming it can lead to the toxic build-up of acetaldehyde, causing problems:
It's not only about how much we drink, but also how we drink. Binge drinking — consuming a lot of alcohol in a short period — can overwhelm the liver, leading to a sharp rise in blood alcohol concentration. This acute stress on the liver can lead to rapid liver damage.
Ever feel a burning sensation in your stomach after drinking? That's because alcohol stimulates acid production, leading to gastritis or inflammation. It can also damage the stomach lining, paving the way for ulcers. Here’s what happens in more detail:
While we might often associate sugar spikes with indulgent desserts or that extra dollop of syrup, alcohol can mess with our blood sugar levels as well. When we take that first sip — especially those sweet cocktails or sugary beers — our blood sugar can initially spike. But here's the twist: as our liver processes the alcohol, it's less efficient at producing glucose, leading to a potential rapid drop in blood sugar levels. This roller coaster of rising and then plummeting sugar levels can leave us feeling dizzy, disoriented, or shaky.
Few of us think about our immune system; we take our intricate, 24/7 defense system for granted. This network of cells and proteins is always on high alert, protecting us in ways we rarely appreciate.
But what happens when alcohol enters the scene? Science shows that regular drinking can weaken our immune system, making the body an easy target for diseases ranging from common colds to more severe infections:
Now that we know how alcohol impacts our body, is there anything we can do about it? Absolutely!
As for cutting back or starting your quitting journey, these tips can help:
The body is a remarkable assembly of interconnected systems, each playing a unique role yet collaborating seamlessly for our overall well-being. When alcohol enters the scene, it touches each bit, leaving both immediate and long-term imprints.
While understanding the glitches alcohol causes in the dynamics of our physiology is crucial, the picture isn’t all bleak — it’s heartening to realize our body’s incredible resilience and adaptability. By making informed choices and supporting our system with the right tools and practices, we can promote healing, harmony, and optimal functioning!
Alcohol is all around us — at social gatherings, wedding and holiday celebrations, work functions, dinner parties, vacation resorts, or neighborhood restaurants. We see it, smell it, hear about it, and wonder whether to have that glass of wine, cocktail, or pint of beer. But what’s really going on in our bodies once alcohol is in the picture?
We all know about alcohol’s immediate effects, but alcohol’s interaction with our body’s biological systems is more complex. Let’s explore the nuanced effects of alcohol on vital organs such as the brain, heart, liver, and stomach. Armed with scientific insights, we can have a better understanding of the long-term implications — and make decisions that truly serve us best!
From the first sip, alcohol quickly enters the bloodstream and starts its journey to the brain. While wemight feel more talkative, relaxed,or even euphoric after the first fewsips, alcohol is actually depressingour central nervous system. This downer effect can lead to impaired judgment, slower reflexes, and distorted vision and hearing. With consistent alcohol consumption, the brain can undergo structural and functional changes that impact memory and learning.
Here’s a closer look at what happens:
Our heart is always hard at work, rhythmically pumping blood to ensure that every part of our body gets the nutrients and oxygen it needs. But what happens when we introduce alcohol to this intricate system?
The liver and booze have a complicated relationship. Because the liver tirelessly works behind the scenes, carrying out over 500 essential tasks, we often become acutely aware of its importance only when something goes amiss. And one of the things that can put undue stress on this critical organ? You guessed it — alcohol.
Once alcohol enters our system, the liver is the frontline defense, breaking it down so our body can eliminate it by using an enzyme called alcohol dehydrogenase (ADH) to convert alcohol into acetaldehyde, a toxic substance. Acetaldehyde is then further broken down into harmless water and carbon dioxide. However, the liver can only process a limited amount of alcohol per hour. Overwhelming it can lead to the toxic build-up of acetaldehyde, causing problems:
It's not only about how much we drink, but also how we drink. Binge drinking — consuming a lot of alcohol in a short period — can overwhelm the liver, leading to a sharp rise in blood alcohol concentration. This acute stress on the liver can lead to rapid liver damage.
Ever feel a burning sensation in your stomach after drinking? That's because alcohol stimulates acid production, leading to gastritis or inflammation. It can also damage the stomach lining, paving the way for ulcers. Here’s what happens in more detail:
While we might often associate sugar spikes with indulgent desserts or that extra dollop of syrup, alcohol can mess with our blood sugar levels as well. When we take that first sip — especially those sweet cocktails or sugary beers — our blood sugar can initially spike. But here's the twist: as our liver processes the alcohol, it's less efficient at producing glucose, leading to a potential rapid drop in blood sugar levels. This roller coaster of rising and then plummeting sugar levels can leave us feeling dizzy, disoriented, or shaky.
Few of us think about our immune system; we take our intricate, 24/7 defense system for granted. This network of cells and proteins is always on high alert, protecting us in ways we rarely appreciate.
But what happens when alcohol enters the scene? Science shows that regular drinking can weaken our immune system, making the body an easy target for diseases ranging from common colds to more severe infections:
Now that we know how alcohol impacts our body, is there anything we can do about it? Absolutely!
As for cutting back or starting your quitting journey, these tips can help:
The body is a remarkable assembly of interconnected systems, each playing a unique role yet collaborating seamlessly for our overall well-being. When alcohol enters the scene, it touches each bit, leaving both immediate and long-term imprints.
While understanding the glitches alcohol causes in the dynamics of our physiology is crucial, the picture isn’t all bleak — it’s heartening to realize our body’s incredible resilience and adaptability. By making informed choices and supporting our system with the right tools and practices, we can promote healing, harmony, and optimal functioning!
By quitting drinking, we’re no longer taking in excess calories from alcohol. However, it’s still important that we focus on our caloric intake and overall diet to avoid gaining — or hanging onto — extra weight.
Whether you’re cutting back or quitting for good, Reframe has got you covered. Our #1 neuroscience-backed app has helped hundreds of thousands of people to drink less or stop drinking altogether.
We do science, not stigma! Our goal is to equip you with the tools and knowledge you need to succeed in your drinking and weight loss goals as part of living a healthier, happier lifestyle. If you feel like you’re alone by not drinking, then we’ve got a fantastic community of people just like you from around the world who are standing by in our 24/7 Forum chat and in our daily Zoom check-in calls. Get the support and encouragement you need to sustain you through the challenges of cutting back or transitioning to sobriety. We’re so excited that you’re embarking on this journey and we want to help you succeed, so we’re offering you a 7-day free trial to give our app a try and see for yourself whether it’s the right fit for you. Get ready to discover life beyond drinking. Download the Reframe app now and let’s get started!
Have you been thinking about no longer drinking alcohol, or are you already living alcohol-free? Either way, here at Reframe we want to congratulate you for taking a bold step towards improving your quality of life and your overall health!
One of the challenges that can come along with no longer drinking, however, is that we can easily start to gain weight. This happens because our bodies are missing the calories they’re used to getting from alcoholic drinks, so we can find ourselves substituting other food and drinks which might have even more calories than the original alcoholic beverages. Over time, this can add up to weight gain. If you’re considering the alcohol-free path, we want you to be aware of the possible pitfalls that can arise in your efforts to not drink. And, if you’re already on that path by avoiding alcohol, then we especially want to equip you with the knowledge and skills you need to thrive and continue on your alcohol-free journey.
So, let’s get to it! Here are some of the best tips we’ve found for how to lose weight when you quit drinking.
In order to compensate for the loss of calories from alcohol, it will be helpful to know what your baseline of calories is to begin with. Therefore, keeping a food journal can give you an idea of what you’re consuming on a daily basis so you know what to compare your diet to moving forward. You might keep track of calories the old fashioned way with a pen and paper, or you can find any number of calorie tracking apps on your phone. The more detailed your journal, the better — try to include things like when you ate or drank, what the portion or drink size was, and any other relevant details so you can have an accurate comparison from week to week.
This will be a great aid in your alcohol-free journey because now you’ll catch on to any unhealthy trends in how you’re eating during meals and when you’re snacking in between. Perhaps after quitting alcohol, you’ll find yourself being hungry at the times when you used to drink, or your body may signal that it wants more calories at different times. Each of us is different, which is why it’s so important for you to understand your unique body and habits. Doing so will be a great first step towards losing weight after you quit drinking!
When we’re trying to lose weight, the types of food we eat can make a big difference, not just the amount. Foods that are rich in protein, for example, can help give our metabolism a boost and this contributes to weight loss. Some ideas for protein include lean meats, fish, nuts, eggs, tofu, and beans. Because proteins require more time to be digested, you will likely feel full longer than after you eat other kinds of foods, and therefore you’ll be less likely to snack in between meals. Speaking of snacks, try to make your eating in between meals actually nutritional — this could be something as simple as a hard-boiled egg instead of a candy bar.
Another key group of food to include in your diet are vegetables because they’re low in calories but high in nutrients, so they can help fill you up without adding too many calories to your overall diet. Vegetables can be incorporated into every meal along with the proteins we discussed above — think about an egg-white omelette with your favorite veggies diced and mixed in. Vegetables can even be incorporated into your snack routine — in that case, it might be celery sticks with nut butter or carrots with hummus.
A key step to take in order to help boost your diet with these excellent sources of nutrition is to set aside time every week to plan out what you’ll eat each day. Think about the foods you enjoy the most and make a meal plan based on those — and then, if possible, consider doing your grocery shopping online so that you’ll only get the items that you really need and you’ll be less likely to throw those impulse purchases into your cart.
When you’re meal planning and shopping, you’ll also want to steer clear of processed foods which are high in calories but low in nutritional value. Sure, they taste good, but they won’t be digested as well as natural foods and they’ll leave you feeling worse in the long run than if you had stuck with the healthy stuff.
This doesn’t mean you can’t ever have a cookie or some chips, but it does mean that if you do indulge in them, they should be more of an occasional treat than an everyday staple of your diet. Try to stick to whole foods wherever you can, like fruits, vegetables, and whole grains. There are also many ways to enjoy your favorite treats in a more healthy way — for instance, you might try a health-conscious version of a cookie recipe and be pleasantly surprised at just how good it tastes (with way fewer calories!). And, if you’re a big fan of frozen meals, try to cook your own food on the weekends and freeze it to reheat during the week. This will still give you the convenience of frozen dinners but a lot more nutritional value and a lot less calories.
Every plan to lose weight should include some form of exercise because moving our body is going to increase our metabolism and burn more calories. You don’t have to sign up for a marathon in order to reap the benefits of intentional exercise — just try to set aside time at least a few times a week to do the activities that you most enjoy. Even walking for 30 minutes can be an excellent way to burn calories without having to do an intense workout.
Find the things you like doing so that you’ll be more likely to actually do them. And, as with your diet plan, sit down at the beginning of the week and schedule exactly when you’re going to exercise and what you’re going to do during that window of time. Depending on your ability level and preference, you can also try jogging, cycling, swimming, or an aerobics class. Group classes are especially helpful for encouraging us to get our exercise in. We have a set time and place to be, we develop relationships with our classmates, and we’re more likely to show up and get the workout in.
These two key factors will be extremely important to solidifying all the gains we’re making in the other areas. Drinking enough water (ideally eight glasses per day) helps our body stay hydrated and healthy by keeping our metabolism functioning at its peak efficiency. It also helps if we can drink a glass of water before we reach for another portion or an extra snack that we hadn’t planned on — sometimes just filling our stomach can help us stave off the craving for more food. If we find that plain water doesn’t sound good, we can always add some low-calorie flavoring to it by infusing herbs and fruits like strawberries and mint.
Additionally, we set ourselves up for success with weight loss when we get the right amount of sleep, which is usually seven to eight hours per night for most adults. Going to bed at the same time every night and waking up at the same time every day can also help your body get into a solid routine that will maximize your energy and performance, along with your metabolism. To get the best sleep, try to limit the amount of caffeine you drink, don’t use screens in your bedroom, and develop a relaxing routine in the evening that includes journaling, reading, stretching, or meditation before getting into bed.
Have you been thinking about no longer drinking alcohol, or are you already living alcohol-free? Either way, here at Reframe we want to congratulate you for taking a bold step towards improving your quality of life and your overall health!
One of the challenges that can come along with no longer drinking, however, is that we can easily start to gain weight. This happens because our bodies are missing the calories they’re used to getting from alcoholic drinks, so we can find ourselves substituting other food and drinks which might have even more calories than the original alcoholic beverages. Over time, this can add up to weight gain. If you’re considering the alcohol-free path, we want you to be aware of the possible pitfalls that can arise in your efforts to not drink. And, if you’re already on that path by avoiding alcohol, then we especially want to equip you with the knowledge and skills you need to thrive and continue on your alcohol-free journey.
So, let’s get to it! Here are some of the best tips we’ve found for how to lose weight when you quit drinking.
In order to compensate for the loss of calories from alcohol, it will be helpful to know what your baseline of calories is to begin with. Therefore, keeping a food journal can give you an idea of what you’re consuming on a daily basis so you know what to compare your diet to moving forward. You might keep track of calories the old fashioned way with a pen and paper, or you can find any number of calorie tracking apps on your phone. The more detailed your journal, the better — try to include things like when you ate or drank, what the portion or drink size was, and any other relevant details so you can have an accurate comparison from week to week.
This will be a great aid in your alcohol-free journey because now you’ll catch on to any unhealthy trends in how you’re eating during meals and when you’re snacking in between. Perhaps after quitting alcohol, you’ll find yourself being hungry at the times when you used to drink, or your body may signal that it wants more calories at different times. Each of us is different, which is why it’s so important for you to understand your unique body and habits. Doing so will be a great first step towards losing weight after you quit drinking!
When we’re trying to lose weight, the types of food we eat can make a big difference, not just the amount. Foods that are rich in protein, for example, can help give our metabolism a boost and this contributes to weight loss. Some ideas for protein include lean meats, fish, nuts, eggs, tofu, and beans. Because proteins require more time to be digested, you will likely feel full longer than after you eat other kinds of foods, and therefore you’ll be less likely to snack in between meals. Speaking of snacks, try to make your eating in between meals actually nutritional — this could be something as simple as a hard-boiled egg instead of a candy bar.
Another key group of food to include in your diet are vegetables because they’re low in calories but high in nutrients, so they can help fill you up without adding too many calories to your overall diet. Vegetables can be incorporated into every meal along with the proteins we discussed above — think about an egg-white omelette with your favorite veggies diced and mixed in. Vegetables can even be incorporated into your snack routine — in that case, it might be celery sticks with nut butter or carrots with hummus.
A key step to take in order to help boost your diet with these excellent sources of nutrition is to set aside time every week to plan out what you’ll eat each day. Think about the foods you enjoy the most and make a meal plan based on those — and then, if possible, consider doing your grocery shopping online so that you’ll only get the items that you really need and you’ll be less likely to throw those impulse purchases into your cart.
When you’re meal planning and shopping, you’ll also want to steer clear of processed foods which are high in calories but low in nutritional value. Sure, they taste good, but they won’t be digested as well as natural foods and they’ll leave you feeling worse in the long run than if you had stuck with the healthy stuff.
This doesn’t mean you can’t ever have a cookie or some chips, but it does mean that if you do indulge in them, they should be more of an occasional treat than an everyday staple of your diet. Try to stick to whole foods wherever you can, like fruits, vegetables, and whole grains. There are also many ways to enjoy your favorite treats in a more healthy way — for instance, you might try a health-conscious version of a cookie recipe and be pleasantly surprised at just how good it tastes (with way fewer calories!). And, if you’re a big fan of frozen meals, try to cook your own food on the weekends and freeze it to reheat during the week. This will still give you the convenience of frozen dinners but a lot more nutritional value and a lot less calories.
Every plan to lose weight should include some form of exercise because moving our body is going to increase our metabolism and burn more calories. You don’t have to sign up for a marathon in order to reap the benefits of intentional exercise — just try to set aside time at least a few times a week to do the activities that you most enjoy. Even walking for 30 minutes can be an excellent way to burn calories without having to do an intense workout.
Find the things you like doing so that you’ll be more likely to actually do them. And, as with your diet plan, sit down at the beginning of the week and schedule exactly when you’re going to exercise and what you’re going to do during that window of time. Depending on your ability level and preference, you can also try jogging, cycling, swimming, or an aerobics class. Group classes are especially helpful for encouraging us to get our exercise in. We have a set time and place to be, we develop relationships with our classmates, and we’re more likely to show up and get the workout in.
These two key factors will be extremely important to solidifying all the gains we’re making in the other areas. Drinking enough water (ideally eight glasses per day) helps our body stay hydrated and healthy by keeping our metabolism functioning at its peak efficiency. It also helps if we can drink a glass of water before we reach for another portion or an extra snack that we hadn’t planned on — sometimes just filling our stomach can help us stave off the craving for more food. If we find that plain water doesn’t sound good, we can always add some low-calorie flavoring to it by infusing herbs and fruits like strawberries and mint.
Additionally, we set ourselves up for success with weight loss when we get the right amount of sleep, which is usually seven to eight hours per night for most adults. Going to bed at the same time every night and waking up at the same time every day can also help your body get into a solid routine that will maximize your energy and performance, along with your metabolism. To get the best sleep, try to limit the amount of caffeine you drink, don’t use screens in your bedroom, and develop a relaxing routine in the evening that includes journaling, reading, stretching, or meditation before getting into bed.
