Are You Ready To Stop Drinking Wine? Start With Reframe!

Have you started to think about cutting back on wine? There are a ton of benefits to living alcohol-free. Begin your journey with sobriety with small changes, and be sure to seek professional help in the process if needed. The Reframe app can be a great tool and tireless champion on your journey!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

We’re looking through our freezer, and … oh no! We find a bottle of wine we stuck there a few days ago while trying to cool it down before drinking it. Is it still safe to drink? Will it taste the same? 

Keep reading to learn how wine can freeze in the freezer, when it’s safe to drink after it freezes, whether or not freezing changes it, and better ways to rapidly cool wine.

The Basics of Wine

There are four main categories of wine: whites, reds, sparkling, and fruit wines. Winemaking starts with extracting juice from grapes (or other fruits), then adding yeast. Yeast converts the sugars, producing ethanol (pure alcohol) and carbon dioxide as waste products. Carbon dioxide is released (more on this later!) and alcohol remains. Finally, sulfites are added to prevent spoilage and oxidation, and wine is bottled.

Most of the differences between wine types derive from the fermentation process. Let’s discover what makes up each of the four main types of wines. 

• White wine. White wines generally come from light-colored grape varieties such as chardonnay, sauvignon blanc, riesling, and pinot grigio. After crushing the grapes into juice, the skins are removed, so the wine has a lighter flavor. The alcohol content of white wine lies between 5% to 14% with an average of 10% alcohol by volume (ABV).
  
  Darker grapes create white wines by removing the skins. Sometimes, this produces a light-colored wine, which usually makes a light pink rosé wine. The average alcohol content of rosé is 12% ABV.

• Red wine. Dark-colored grape varieties, such as cabernet sauvignon, merlot, pinot noir, syrah, and zinfandel, make red wines. The dark color of red wine comes from the grape skins, which are left to mingle with the juice during fermentation. The skins also contribute to the color and flavor of the reds. An average red wine contains 13.5% ABV with a range of 12% to 15%.
• Sparkling wine. Sparkling wine originates from white grapes or the same types of grapes used to make rosés. Popular sparkling wines include Champagne, prosecco, and cava. These wines undergo a second fermentation process, during which additional yeast and sugar add that characteristic sparkle to the bottle before being sealed. The process traps carbon dioxide in the bottle, creating bubbles. Sparkling wine’s alcohol content ranges from 11% to 14% ABV. 
• Fruit wine. Fruit wines are made using ingredients other than grapes, such as fruits, flowers, and herbs. Popular fruit wines include pear, elderberry, plum, dandelion, cherry, and strawberry. They are made by fermenting fruit juice — or in the case of herbs, sweetened herbal tea — and sometimes additives such as pectic enzymes, acids, and sugar for extra flavor. The alcohol content differs based on the style and type and can range from 2% to 13.5% ABV.

Between whites, reds, sparkling, and fruit wines, there are hundreds of varieties available for us to enjoy. Wines may vary in color, taste, alcohol content, or texture, but we all have preferences in favorites and unique ways to savor them. Wine connoisseurs have different opinions about how to enjoy each type of wine. Some say never to chill red wine, while others prefer it cold. French wine lovers put ice in their white wines while Americans cringe.

If you decide to enjoy your wine cold, there are many effective ways to chill it. But what if you need to cool it down quickly?

Does Wine Freeze in the Freezer?

The short answer is yes, wine will freeze. But wine isn’t like water — wine freezes at a lower temperature than water due to the alcohol content and sugar. 

Water freezes at 32ºF (0ºC), but ethanol freezes at a lower temperature. 100% ethanol freezes at -173ºF (-114ºC), but as we learned above, wine contains alcohol levels between 5-15% ABV. Therefore, the freezing point of wine is lower than water but higher than pure alcohol.  

Wine’s sugar content also affects the freezing point. Sugar molecules decrease the freezing point of water because they interfere with the binding of the molecules. Wine contains both alcohol and sugar, which lower the wine freezing point.

An average moderately sweet wine contains roughly 12.5% ABV and has a freezing point around 22ºF (-5.5ºC). A typical household freezer should be set to 0ºF (-17.8ºC) or lower. Wine will freeze in a typical household freezer if left in for five or more hours because the freezer temperature is 0ºF and wine solidifies at roughly 22ºF. Frozen wine is an entirely different product (and no, we’re not talking about ice wine!).

Differences in Frozen Wine

We know that wine freezes in a typical household freezer, but does freezing change the wines’ taste, texture, or flavors (besides the obvious)?

Freezing wine changes wine's structure, flavor, and aroma — this happens when we defrost wine. As the temperature decreases, water molecules freeze and form ice crystals, leaving a concentrated solution of unfrozen alcohol, sugars, and acids.

Here’s what happens when these components separate:

• Change in texture. Components of wine, such as tartaric acid, can solidify during the freeze/thaw process and stick to the bottom of the bottle. These solids do not mix back in after thawing, and the particles stick to the bottle.
• Change in aroma/flavor loss. Those new solid chunks sticking to the bottle? They’re full of concentrated flavor. Since they’re not mixed in, the wine is less flavorful. Freezing a wine changes the aroma compounds — aroma is an important part of a wine’s flavor profile. Without it, the wine can taste stale.
• Oxidation/freezer burn. A wine bottle’s seal can break during the freezing process. When this happens, oxygen leaks into the bottle and oxidizes the wine. Wine exposed to air can lead to “freezer burn,” which happens when water evaporates from the wine. Steady oxidation and freezer burn will turn the wine into a vinegary substance.

Is Frozen Wine Safe To Drink?

A frozen wine bottle with an intact seal is safe to drink once thawed. It might taste quite different or not be as enjoyable, but it wouldn't hurt. If the wine bottle’s seal broke in the freezer, we probably wouldn't want to drink it — the wine may have oxidized and turned into an unpleasant, vinegary substance.

While knowing that thawed frozen wine is safe to consume is reassuring, we might wonder what to do with a fully frozen bottle. Let's explore!

Thawing Frozen Wine

Before we can do anything with our icy vino, we need to unfreeze it. If you’re wondering how to unfreeze wine fast, there are a few tricks you can try.

• Leave it out. Frozen wine will thaw at room temperature on the counter. It will produce a lot of condensation, especially in humid conditions, so consider leaving it on a towel or placing it in a sink.
• Run room temperature water. Run lukewarm water over the bottle for several minutes. The most effective way to do this is to submerge it in a mixing bowl and allow water to flow in at a small trickle. Do not thaw under hot water. 
• Put it in the fridge. If you have more time, put the bottle in the fridge. After 8-12 hours, it should be back to normal.

Never thaw a frozen bottle of wine under hot water, in the microwave, or in direct sunlight. This can cause the glass to shatter or explode.

Once our bottle is back in drinkable form, let’s get creative!

What To Do With Frozen Wine

There’s no need to let a frozen bottle of wine go to waste! Here are some ideas of what to do with frozen wine:

• Drink the wine. If you are unbothered by the (potential) minor changes in taste, you can drink the thawed product.
• Make cocktails or slushies. If you are worried about the change in flavor profile, you can mix the thawed with juice or fruit to make sangria, or blend it into a wine-based slushie.
• Make vinegar. Leave the wine out and open at room temperature for about a month and the natural oxidation process will produce vinegar. For safety, place a piece of cheesecloth or mesh over the top to keep bugs out. For best results you will need to add a “vinegar mother,” which can be found at health food stores.

Clearly, freezing wine comes with a long list of annoyances. Luckily, there are plenty of other ways to cool wine quickly without risking the bottle (or our safety).

Best Ways To Cool Wine

Freezers might not be the best way to cool our wine, especially if we tend to be forgetful! So what are some better ways to cool wine? 

1. Put it in the fridge. If you have a couple of hours, put the bottle in the fridge. This will safely cool it down without risking the integrity of the taste.
2. Ice bucket method. If you need it to cool quickly, put the bottle in a bucket filled with ice, water, and salt. Spinning the bottle in this mixture will cool it in about 5-10 minutes.
3. Set a timer. If you put wine in the freezer, set a timer so you don’t forget it’s in there.
4. Freezer and towel method. For a rapid cool in the freezer, wrap the wine bottle in wet towels then put it in the freezer. This should cool your wine in about 20 minutes. Don’t forget to set that timer!
5. Cool it by the glass. If you want to cool a single glass of wine, add a couple cubes of ice. If you are worried about watering down your wine, try adding frozen fruits like grapes or berries to it.

If you intentionally freeze wine, the best way to freeze it is in ice cube trays or other freezer-safe containers. Liquids expand as they turn into solids. This expansion can cause the seal or bottle to break — that can mean shards of broken glass in your freezer. Never put sparkling wine in the freezer. It is much more likely to explode due to increased pressure from the carbonation.

Key Takeaways

Throughout this article, we learned that, yes, wine does freeze! A bottle of wine completely freezes after about five hours in a typical household freezer. The good news is that the frozen wine in the back of our freezers does not need to go to waste. If the bottle remains sealed, it is safe to drink once thawed.

We’re looking through our freezer, and … oh no! We find a bottle of wine we stuck there a few days ago while trying to cool it down before drinking it. Is it still safe to drink? Will it taste the same? 

Keep reading to learn how wine can freeze in the freezer, when it’s safe to drink after it freezes, whether or not freezing changes it, and better ways to rapidly cool wine.

The Basics of Wine

There are four main categories of wine: whites, reds, sparkling, and fruit wines. Winemaking starts with extracting juice from grapes (or other fruits), then adding yeast. Yeast converts the sugars, producing ethanol (pure alcohol) and carbon dioxide as waste products. Carbon dioxide is released (more on this later!) and alcohol remains. Finally, sulfites are added to prevent spoilage and oxidation, and wine is bottled.

Most of the differences between wine types derive from the fermentation process. Let’s discover what makes up each of the four main types of wines. 

• White wine. White wines generally come from light-colored grape varieties such as chardonnay, sauvignon blanc, riesling, and pinot grigio. After crushing the grapes into juice, the skins are removed, so the wine has a lighter flavor. The alcohol content of white wine lies between 5% to 14% with an average of 10% alcohol by volume (ABV).
  
  Darker grapes create white wines by removing the skins. Sometimes, this produces a light-colored wine, which usually makes a light pink rosé wine. The average alcohol content of rosé is 12% ABV.

• Red wine. Dark-colored grape varieties, such as cabernet sauvignon, merlot, pinot noir, syrah, and zinfandel, make red wines. The dark color of red wine comes from the grape skins, which are left to mingle with the juice during fermentation. The skins also contribute to the color and flavor of the reds. An average red wine contains 13.5% ABV with a range of 12% to 15%.
• Sparkling wine. Sparkling wine originates from white grapes or the same types of grapes used to make rosés. Popular sparkling wines include Champagne, prosecco, and cava. These wines undergo a second fermentation process, during which additional yeast and sugar add that characteristic sparkle to the bottle before being sealed. The process traps carbon dioxide in the bottle, creating bubbles. Sparkling wine’s alcohol content ranges from 11% to 14% ABV. 
• Fruit wine. Fruit wines are made using ingredients other than grapes, such as fruits, flowers, and herbs. Popular fruit wines include pear, elderberry, plum, dandelion, cherry, and strawberry. They are made by fermenting fruit juice — or in the case of herbs, sweetened herbal tea — and sometimes additives such as pectic enzymes, acids, and sugar for extra flavor. The alcohol content differs based on the style and type and can range from 2% to 13.5% ABV.

Between whites, reds, sparkling, and fruit wines, there are hundreds of varieties available for us to enjoy. Wines may vary in color, taste, alcohol content, or texture, but we all have preferences in favorites and unique ways to savor them. Wine connoisseurs have different opinions about how to enjoy each type of wine. Some say never to chill red wine, while others prefer it cold. French wine lovers put ice in their white wines while Americans cringe.

If you decide to enjoy your wine cold, there are many effective ways to chill it. But what if you need to cool it down quickly?

Does Wine Freeze in the Freezer?

The short answer is yes, wine will freeze. But wine isn’t like water — wine freezes at a lower temperature than water due to the alcohol content and sugar. 

Water freezes at 32ºF (0ºC), but ethanol freezes at a lower temperature. 100% ethanol freezes at -173ºF (-114ºC), but as we learned above, wine contains alcohol levels between 5-15% ABV. Therefore, the freezing point of wine is lower than water but higher than pure alcohol.  

Wine’s sugar content also affects the freezing point. Sugar molecules decrease the freezing point of water because they interfere with the binding of the molecules. Wine contains both alcohol and sugar, which lower the wine freezing point.

An average moderately sweet wine contains roughly 12.5% ABV and has a freezing point around 22ºF (-5.5ºC). A typical household freezer should be set to 0ºF (-17.8ºC) or lower. Wine will freeze in a typical household freezer if left in for five or more hours because the freezer temperature is 0ºF and wine solidifies at roughly 22ºF. Frozen wine is an entirely different product (and no, we’re not talking about ice wine!).

Differences in Frozen Wine

We know that wine freezes in a typical household freezer, but does freezing change the wines’ taste, texture, or flavors (besides the obvious)?

Freezing wine changes wine's structure, flavor, and aroma — this happens when we defrost wine. As the temperature decreases, water molecules freeze and form ice crystals, leaving a concentrated solution of unfrozen alcohol, sugars, and acids.

Here’s what happens when these components separate:

• Change in texture. Components of wine, such as tartaric acid, can solidify during the freeze/thaw process and stick to the bottom of the bottle. These solids do not mix back in after thawing, and the particles stick to the bottle.
• Change in aroma/flavor loss. Those new solid chunks sticking to the bottle? They’re full of concentrated flavor. Since they’re not mixed in, the wine is less flavorful. Freezing a wine changes the aroma compounds — aroma is an important part of a wine’s flavor profile. Without it, the wine can taste stale.
• Oxidation/freezer burn. A wine bottle’s seal can break during the freezing process. When this happens, oxygen leaks into the bottle and oxidizes the wine. Wine exposed to air can lead to “freezer burn,” which happens when water evaporates from the wine. Steady oxidation and freezer burn will turn the wine into a vinegary substance.

Is Frozen Wine Safe To Drink?

A frozen wine bottle with an intact seal is safe to drink once thawed. It might taste quite different or not be as enjoyable, but it wouldn't hurt. If the wine bottle’s seal broke in the freezer, we probably wouldn't want to drink it — the wine may have oxidized and turned into an unpleasant, vinegary substance.

While knowing that thawed frozen wine is safe to consume is reassuring, we might wonder what to do with a fully frozen bottle. Let's explore!

Thawing Frozen Wine

Before we can do anything with our icy vino, we need to unfreeze it. If you’re wondering how to unfreeze wine fast, there are a few tricks you can try.

• Leave it out. Frozen wine will thaw at room temperature on the counter. It will produce a lot of condensation, especially in humid conditions, so consider leaving it on a towel or placing it in a sink.
• Run room temperature water. Run lukewarm water over the bottle for several minutes. The most effective way to do this is to submerge it in a mixing bowl and allow water to flow in at a small trickle. Do not thaw under hot water. 
• Put it in the fridge. If you have more time, put the bottle in the fridge. After 8-12 hours, it should be back to normal.

Never thaw a frozen bottle of wine under hot water, in the microwave, or in direct sunlight. This can cause the glass to shatter or explode.

Once our bottle is back in drinkable form, let’s get creative!

What To Do With Frozen Wine

There’s no need to let a frozen bottle of wine go to waste! Here are some ideas of what to do with frozen wine:

• Drink the wine. If you are unbothered by the (potential) minor changes in taste, you can drink the thawed product.
• Make cocktails or slushies. If you are worried about the change in flavor profile, you can mix the thawed with juice or fruit to make sangria, or blend it into a wine-based slushie.
• Make vinegar. Leave the wine out and open at room temperature for about a month and the natural oxidation process will produce vinegar. For safety, place a piece of cheesecloth or mesh over the top to keep bugs out. For best results you will need to add a “vinegar mother,” which can be found at health food stores.

Clearly, freezing wine comes with a long list of annoyances. Luckily, there are plenty of other ways to cool wine quickly without risking the bottle (or our safety).

Best Ways To Cool Wine

Freezers might not be the best way to cool our wine, especially if we tend to be forgetful! So what are some better ways to cool wine? 

1. Put it in the fridge. If you have a couple of hours, put the bottle in the fridge. This will safely cool it down without risking the integrity of the taste.
2. Ice bucket method. If you need it to cool quickly, put the bottle in a bucket filled with ice, water, and salt. Spinning the bottle in this mixture will cool it in about 5-10 minutes.
3. Set a timer. If you put wine in the freezer, set a timer so you don’t forget it’s in there.
4. Freezer and towel method. For a rapid cool in the freezer, wrap the wine bottle in wet towels then put it in the freezer. This should cool your wine in about 20 minutes. Don’t forget to set that timer!
5. Cool it by the glass. If you want to cool a single glass of wine, add a couple cubes of ice. If you are worried about watering down your wine, try adding frozen fruits like grapes or berries to it.

If you intentionally freeze wine, the best way to freeze it is in ice cube trays or other freezer-safe containers. Liquids expand as they turn into solids. This expansion can cause the seal or bottle to break — that can mean shards of broken glass in your freezer. Never put sparkling wine in the freezer. It is much more likely to explode due to increased pressure from the carbonation.

Key Takeaways

Throughout this article, we learned that, yes, wine does freeze! A bottle of wine completely freezes after about five hours in a typical household freezer. The good news is that the frozen wine in the back of our freezers does not need to go to waste. If the bottle remains sealed, it is safe to drink once thawed.

Define Your Limits With Reframe

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!

Navigating a relationship with alcohol is hard enough, but it’s even more difficult for neurodiverse people, especially people with autism. This article will shed light on how autism can influence our experience with alcohol and will look at some ways to make smart decisions to manage autism while drinking. We'll explore how autistic brains process alcohol differently, the potential risks involved, and strategies for safe consumption. Whether you're a person with autism, a caregiver, or a friend, understanding these dynamics can help foster safer and more enjoyable social experiences.

What Is Autism?

It’s no exaggeration to say that autism is one of the most hotly debated and disagreed-upon developmental disorders out there. More formally known as Autism Spectrum Disorder (ASD), autism is incredibly complex and multifaceted. There’s no single way to characterize it (which is why it’s described as a “spectrum”), but it generally involves challenges in social interaction and communication, restricted interests, sensitivity to sensory input, and the presence of repetitive behaviors.

Let’s be clear right off the bat: autism is not a mental illness. It is not a “curable” condition, much like having blonde hair or being introverted isn’t an illness. In the past, autism was characterized as such in the field of psychiatry, but as our understanding has evolved, so has the view of the wider scientific community.

Now autism is considered part of the spectrum of neurodiversity — the natural diversity in the way humans think and act, with each person having their own perspectives, interests, strengths, and weaknesses.

Autism’s causes are not fully understood, but there are a lot of theories. Research indicates that genetics is highly involved, and environmental factors also play a part: this is the scientific equivalent of saying, “It could be anything!” Therefore, we have no one “test” for autism; instead, a diagnosis is reached only careful consideration and input from multiple specialists.

Beyond origins, definitions, and classifications, much of the modern study of autism is focused on how to support and nurture autistic people so they can grow into their full selves in a society that may not always fit with them.

Understanding the Spectrum

Autism is often described as a spectrum due to the vast diversity in the ways it manifests. Some people with autism require significant support in their daily lives, while others may have “stealthy” symptoms that aren’t necessarily obvious. The spectrum quality of autism also means that no two people with autism are alike. Each person has a unique set of abilities, challenges, and quirks.

There’s significant debate about how autism relates to other conditions, especially attention deficit hyperactivity disorder (ADHD), epilepsy, and other developmental disorders. Even what qualifies as diagnostic criteria for autism is under debate. It’s a complex condition of ongoing research.

How Autistic Brains Work Differently

People with autism have distinct differences in brain connectivity and activity, particularly in regions related to sensory processing, social interactions, and communication. These differences from neurotypical (non-autistic) brains are responsible for the most common symptoms of autism: sensory sensitivity, difficulties in social processing, and unique communication styles.

An autistic person’s brain may process neurotransmitters differently.

• Serotonin (the “feel-good” hormone) is responsible for mood regulation and sometimes functions differently in people with autism. About 25% of autistic children show high levels of serotonin, which can lead to significant developmental differences in adulthood.
• Dopamine is another key player in autism. Dopamine is the “feel-good” neurotransmitter responsible for immediate rewards and pleasure (not to be confused with serotonin, which is responsible for overall mood regulation and behavioral patterns). Dopamine plays a key role in motivation and reward processing.
  
  People with autism often display roadblocks in the dopamine transportation system in the brain, which explains symptoms like sensory sensitivity and poor executive planning. The way dopamine works in autistic brains is similar to how it works in people with ADHD, fueling speculation that these two developmental disorders are related. In fact, it’s been estimated that more than half of people with autism also meet the diagnostic criteria for ADHD.

Any substance we introduce into our body interacts with the chemicals in our brain. So what do these differences mean for drinking alcohol?

Alcohol in the Autistic Brain

In addition to serotonin and dopamine, people with autism show distinct differences in two other neurotransmitters directly affected by alcohol: gamma-aminobutyric acid (GABA) and glutamate. In the short term, alcohol increases GABA, a calming neurotransmitter responsible for alcohol’s immediate relaxing effects. It also decreases glutamate, a stimulating neurotransmitter also involved in memory and learning.

As our body processes alcohol, it also ramps up glutamate production to get itself back into balance. As a result, the brain bounces back and ends up with more glutamate than GABA, which ultimately stimulates our central nervous system (CNS).

Dysfunctions in GABA and glutamate have been widely proposed as mechanisms behind the sensory overstimulation, increased anxiety, and mood dysregulation seen in autism. Alcohol is known to cause mood swings, which are symptoms of autism. Alcohol multiplies the dysfunction of GABA and glutamate, amplifying these symptoms.

Let’s look at a few other ways alcohol’s effects manifest differently in those with autism:

• Sensory processing. Autistic people are often sensitive to sensory input: sound, light, touch, taste, and smell. Because alcohol dulls our senses, it dampens these symptoms at first. Once glutamate takes back control of the brain, however, sensory sensitivity is increased significantly, exacerbating this uncomfortable experience.
• Social cognition. Social interaction can be challenging for some autistic people. Alcohol's initial disinhibiting effects might make social situations feel more manageable or less anxiety-inducing at first. But as alcohol impairs cognitive functions, it can become increasingly difficult to judge appropriate social behavior and recognize social cues, which can affect safety and well-being.
• Emotional regulation. Autistic people may have difficulty regulating emotions: alcohol can magnify these challenges, which can result in pronounced mood swings or emotional responses while intoxicated and even the next day.
• Motor coordination and control. Impairment of motor coordination is a common effect of alcohol, and it might become more pronounced in autistic people, especially if they already face challenges in this area. It could manifest as increased clumsiness, difficulty with balance, or uncoordinated movements.
• Unusual behavioral responses. The response to alcohol can vary greatly among autistic people when they become intoxicated. Their response could lead to unusual or unexpected behaviors that might not align with typical signs of drunkenness.

While the effects of alcohol are generally the same in everyone, certain aspects of autism can be amplified by excessive or long-term alcohol use. Those same aspects of autism can fuel the use of alcohol to cope.

How Does Alcohol Impact Autism

Remember how dopamine works differently in people with autism? Since alcohol increases dopamine, it can actually mask some aspects of autism, including difficulty with social processing, focus and attention, and communication. As a result, autistic people tend to have a bigger dopamine response from alcohol than neurotypical people do, which puts them at a higher risk of alcohol use disorder (AUD) and other addictions.

Traditionally, it was thought that people with autism were less likely to develop addictions due to the stereotype of them being strict rule-followers who thrive in structure. However, a landmark Swedish study published in 2016 found that autistic people are 2 to 4 times more likely to develop addictions than neurotypical people.

The fact is, many autistic people report using alcohol to cope with social anxiety, overstimulation, and fitting in. Therefore, alcoholism is a particular risk, and it should be treated differently.

Treating AUD in People With Autism

Treatment for alcohol misuse should always be tailored to the individual, but certain common approaches may require adjustment for people with autism.

• Cognitive Behavioral Therapy (CBT). CBT is highly effective for treating AUD, and it’s also helpful for those with ASD. When treating alcoholism in someone with autism, it’s best to find a therapist specialized in ASD rather than one who specializes in substance misuse or addiction.
• Avoid group therapy. Social situations can be stressful, challenging, or anxiety-inducing for people with autism. The idea of sharing complex emotions in a group setting can be unappealing to many people, but for those with autism, it can be traumatic. Research shows that people with autism are more likely to stop participating in alcohol use treatment if they are required to participate in group therapy or 12-step programs.

Smart Drinking Decisions for Autistic People

Now let’s consider a few rules that can lead to smart drinking decisions for people with autism spectrum disorder.

1. Moderation is key. Starting slowly and monitoring intake are important first steps for anyone but especially for someone with ASD. Make a practice of alternating between alcoholic and non-alcoholic drinks. This can help in two ways: by slowing intake and by staying hydrated.
2. Self-awareness. Be aware that one person’s tolerance for alcohol may differ from another person’s response to it. Learn to recognize when enough is enough. There’s no need to feel pressured to keep up with others.
3. Mind your senses. Alcohol affects our sensory sensitivities. For those with ASD, drinking in a busy, loud, and crowded bar might not be the best choice of venue. Reactions to sensory inputs vary greatly, so staying mindful of alcohol’s effects is vital.
4. Make a plan. It’s critical to have a plan in place before drinking. This might include setting a limit on the number of drinks or deciding ahead of time not to drink in certain situations.
5. Medication interactions. Anyone taking medications to manage certain symptoms of autism should check with their doctor or pharmacist on the ways alcohol might interact with them. Some medications can intensify alcohol’s effects or be harmful when mixed.
6. Choose a safe environment. It’s best to drink in familiar, comfortable settings that feel safe and where it’s easy to leave early. Those with autism need to be aware of how alcohol impacts their ability to read social cues or regulate emotions, so keeping emotional as well as physical safety in mind is important. So is taking along a trusted friend or family member or having them on call as a safety monitor.

Summing Up

While everyone can benefit from moderation and mindful drinking, autistic people in particular may need to take extra steps to stay present and deliver their authentic self to the world.

If you’re autistic and worried that you may be misusing alcohol, there is hope, and you’re in control. Try the Reframe app to empower yourself with a personalized, neuroscience-backed plan to quit or cut back on drinking.

Navigating a relationship with alcohol is hard enough, but it’s even more difficult for neurodiverse people, especially people with autism. This article will shed light on how autism can influence our experience with alcohol and will look at some ways to make smart decisions to manage autism while drinking. We'll explore how autistic brains process alcohol differently, the potential risks involved, and strategies for safe consumption. Whether you're a person with autism, a caregiver, or a friend, understanding these dynamics can help foster safer and more enjoyable social experiences.

What Is Autism?

It’s no exaggeration to say that autism is one of the most hotly debated and disagreed-upon developmental disorders out there. More formally known as Autism Spectrum Disorder (ASD), autism is incredibly complex and multifaceted. There’s no single way to characterize it (which is why it’s described as a “spectrum”), but it generally involves challenges in social interaction and communication, restricted interests, sensitivity to sensory input, and the presence of repetitive behaviors.

Let’s be clear right off the bat: autism is not a mental illness. It is not a “curable” condition, much like having blonde hair or being introverted isn’t an illness. In the past, autism was characterized as such in the field of psychiatry, but as our understanding has evolved, so has the view of the wider scientific community.

Now autism is considered part of the spectrum of neurodiversity — the natural diversity in the way humans think and act, with each person having their own perspectives, interests, strengths, and weaknesses.

Autism’s causes are not fully understood, but there are a lot of theories. Research indicates that genetics is highly involved, and environmental factors also play a part: this is the scientific equivalent of saying, “It could be anything!” Therefore, we have no one “test” for autism; instead, a diagnosis is reached only careful consideration and input from multiple specialists.

Beyond origins, definitions, and classifications, much of the modern study of autism is focused on how to support and nurture autistic people so they can grow into their full selves in a society that may not always fit with them.

Understanding the Spectrum

Autism is often described as a spectrum due to the vast diversity in the ways it manifests. Some people with autism require significant support in their daily lives, while others may have “stealthy” symptoms that aren’t necessarily obvious. The spectrum quality of autism also means that no two people with autism are alike. Each person has a unique set of abilities, challenges, and quirks.

There’s significant debate about how autism relates to other conditions, especially attention deficit hyperactivity disorder (ADHD), epilepsy, and other developmental disorders. Even what qualifies as diagnostic criteria for autism is under debate. It’s a complex condition of ongoing research.

How Autistic Brains Work Differently

People with autism have distinct differences in brain connectivity and activity, particularly in regions related to sensory processing, social interactions, and communication. These differences from neurotypical (non-autistic) brains are responsible for the most common symptoms of autism: sensory sensitivity, difficulties in social processing, and unique communication styles.

An autistic person’s brain may process neurotransmitters differently.

• Serotonin (the “feel-good” hormone) is responsible for mood regulation and sometimes functions differently in people with autism. About 25% of autistic children show high levels of serotonin, which can lead to significant developmental differences in adulthood.
• Dopamine is another key player in autism. Dopamine is the “feel-good” neurotransmitter responsible for immediate rewards and pleasure (not to be confused with serotonin, which is responsible for overall mood regulation and behavioral patterns). Dopamine plays a key role in motivation and reward processing.
  
  People with autism often display roadblocks in the dopamine transportation system in the brain, which explains symptoms like sensory sensitivity and poor executive planning. The way dopamine works in autistic brains is similar to how it works in people with ADHD, fueling speculation that these two developmental disorders are related. In fact, it’s been estimated that more than half of people with autism also meet the diagnostic criteria for ADHD.

Any substance we introduce into our body interacts with the chemicals in our brain. So what do these differences mean for drinking alcohol?

Alcohol in the Autistic Brain

In addition to serotonin and dopamine, people with autism show distinct differences in two other neurotransmitters directly affected by alcohol: gamma-aminobutyric acid (GABA) and glutamate. In the short term, alcohol increases GABA, a calming neurotransmitter responsible for alcohol’s immediate relaxing effects. It also decreases glutamate, a stimulating neurotransmitter also involved in memory and learning.

As our body processes alcohol, it also ramps up glutamate production to get itself back into balance. As a result, the brain bounces back and ends up with more glutamate than GABA, which ultimately stimulates our central nervous system (CNS).

Dysfunctions in GABA and glutamate have been widely proposed as mechanisms behind the sensory overstimulation, increased anxiety, and mood dysregulation seen in autism. Alcohol is known to cause mood swings, which are symptoms of autism. Alcohol multiplies the dysfunction of GABA and glutamate, amplifying these symptoms.

Let’s look at a few other ways alcohol’s effects manifest differently in those with autism:

• Sensory processing. Autistic people are often sensitive to sensory input: sound, light, touch, taste, and smell. Because alcohol dulls our senses, it dampens these symptoms at first. Once glutamate takes back control of the brain, however, sensory sensitivity is increased significantly, exacerbating this uncomfortable experience.
• Social cognition. Social interaction can be challenging for some autistic people. Alcohol's initial disinhibiting effects might make social situations feel more manageable or less anxiety-inducing at first. But as alcohol impairs cognitive functions, it can become increasingly difficult to judge appropriate social behavior and recognize social cues, which can affect safety and well-being.
• Emotional regulation. Autistic people may have difficulty regulating emotions: alcohol can magnify these challenges, which can result in pronounced mood swings or emotional responses while intoxicated and even the next day.
• Motor coordination and control. Impairment of motor coordination is a common effect of alcohol, and it might become more pronounced in autistic people, especially if they already face challenges in this area. It could manifest as increased clumsiness, difficulty with balance, or uncoordinated movements.
• Unusual behavioral responses. The response to alcohol can vary greatly among autistic people when they become intoxicated. Their response could lead to unusual or unexpected behaviors that might not align with typical signs of drunkenness.

While the effects of alcohol are generally the same in everyone, certain aspects of autism can be amplified by excessive or long-term alcohol use. Those same aspects of autism can fuel the use of alcohol to cope.

How Does Alcohol Impact Autism

Remember how dopamine works differently in people with autism? Since alcohol increases dopamine, it can actually mask some aspects of autism, including difficulty with social processing, focus and attention, and communication. As a result, autistic people tend to have a bigger dopamine response from alcohol than neurotypical people do, which puts them at a higher risk of alcohol use disorder (AUD) and other addictions.

Traditionally, it was thought that people with autism were less likely to develop addictions due to the stereotype of them being strict rule-followers who thrive in structure. However, a landmark Swedish study published in 2016 found that autistic people are 2 to 4 times more likely to develop addictions than neurotypical people.

The fact is, many autistic people report using alcohol to cope with social anxiety, overstimulation, and fitting in. Therefore, alcoholism is a particular risk, and it should be treated differently.

Treating AUD in People With Autism

Treatment for alcohol misuse should always be tailored to the individual, but certain common approaches may require adjustment for people with autism.

• Cognitive Behavioral Therapy (CBT). CBT is highly effective for treating AUD, and it’s also helpful for those with ASD. When treating alcoholism in someone with autism, it’s best to find a therapist specialized in ASD rather than one who specializes in substance misuse or addiction.
• Avoid group therapy. Social situations can be stressful, challenging, or anxiety-inducing for people with autism. The idea of sharing complex emotions in a group setting can be unappealing to many people, but for those with autism, it can be traumatic. Research shows that people with autism are more likely to stop participating in alcohol use treatment if they are required to participate in group therapy or 12-step programs.

Smart Drinking Decisions for Autistic People

Now let’s consider a few rules that can lead to smart drinking decisions for people with autism spectrum disorder.

1. Moderation is key. Starting slowly and monitoring intake are important first steps for anyone but especially for someone with ASD. Make a practice of alternating between alcoholic and non-alcoholic drinks. This can help in two ways: by slowing intake and by staying hydrated.
2. Self-awareness. Be aware that one person’s tolerance for alcohol may differ from another person’s response to it. Learn to recognize when enough is enough. There’s no need to feel pressured to keep up with others.
3. Mind your senses. Alcohol affects our sensory sensitivities. For those with ASD, drinking in a busy, loud, and crowded bar might not be the best choice of venue. Reactions to sensory inputs vary greatly, so staying mindful of alcohol’s effects is vital.
4. Make a plan. It’s critical to have a plan in place before drinking. This might include setting a limit on the number of drinks or deciding ahead of time not to drink in certain situations.
5. Medication interactions. Anyone taking medications to manage certain symptoms of autism should check with their doctor or pharmacist on the ways alcohol might interact with them. Some medications can intensify alcohol’s effects or be harmful when mixed.
6. Choose a safe environment. It’s best to drink in familiar, comfortable settings that feel safe and where it’s easy to leave early. Those with autism need to be aware of how alcohol impacts their ability to read social cues or regulate emotions, so keeping emotional as well as physical safety in mind is important. So is taking along a trusted friend or family member or having them on call as a safety monitor.

Summing Up

While everyone can benefit from moderation and mindful drinking, autistic people in particular may need to take extra steps to stay present and deliver their authentic self to the world.

If you’re autistic and worried that you may be misusing alcohol, there is hope, and you’re in control. Try the Reframe app to empower yourself with a personalized, neuroscience-backed plan to quit or cut back on drinking.

Develop Healthy Alcohol Habits With Reframe

If you’re looking to gain a broader perspective on the effects of wine and other alcoholic beverages, the Reframe app is the place to go.

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with science-backed knowledge to empower you 100% of the way. Our proven program has helped millions worldwide drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills to survive drinking less and thrive while navigating 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 be able to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re constantly 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 you adjust to a life with less (or no) alcohol. 

And that’s not all! We launch fun challenges monthly, 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 seven days, so you have nothing 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!

Wine connoisseurs often tell us that grilled steaks, lamb, and aged cheeses pair best with red wine, while seafood, poultry, salads, and creamy pasta dishes are better suited to white wine. Some of us follow these guidelines, while others may think, “The heck with that!” and go with what we like. When it comes down to it, does it matter what we prefer in the red vs. white wine debate? Maybe! 

At the same time, there’s much more to learn about the differences between red and white wine beyond finding the best wines to pair with food.

• What are the benefits of red and white wine, including health-related ones?
• Are there any differences in the production of white and red wines?
• What are popular misconceptions about red and white wines?

Let’s dive deeply into the differences and similarities between red and white wines, so you can make the best decision for yourself.

Classifying Wines

The difference between white vs. red wines goes beyond simply classifying them as “white” or “red.” In fact, there can be vast differences between different styles of red wines — and even between different producers of the same style! Ultimately, each wine’s unique signature comes from the selected grape variety, the growing region, and the winemaking process.

Let’s look at some key factors in creating different styles of wine.

Grape Selection

Some of us look at two different bottles of wine and can’t imagine the difference. Others can identify the subtleties between different grapes or growing regions. But did you know more than 10,000 grape varieties are grown in vineyards worldwide? It’s no wonder that no two types of wine are the same!

Different grapes call for different processes in winemaking. Each grape has its own unique color, flavor, aroma, and other characteristics. Each type of wine follows a careful selection process of grapes from different regions where climate and growing conditions vary. Winemakers choose from grape varieties to produce sweet, fruity, or spicy wines — or a blend of these qualities!

The Rosé Question

Generally speaking, light-colored grapes end up as white wines, and dark-colored grapes end up as red wines. But this isn’t always true! Wine gets most of its color from its grape skins. Some red grape varieties have light flesh under their outer skins. Removing the dark skins can produce a light-colored juice for fermentation. In some cases, the flesh is also dark. This results in a wine called a rosé — a pink shade lighter than a “red” but darker than a “white.”

Contrary to popular belief, rosé wine is not just a mix of red and white wines. In fact, rosé wines are just made with certain varieties of skinless red grapes and almost universally produced using the white wine process (more on that later!).

What About Wine Blends?

Winemakers create wine blends by combining different grape varieties to form a new concoction intended to balance out different flavors. Wine connoisseurs often turn up their noses on blended wines because they aren’t a “pure” picture of a particular grape variety, and a blended profile may be masking the flavor of low quality grapes. However, like many wines made from single-grape varieties, there are also many blended wines from which to choose. It’s simply a matter of preference. 

So how do winemakers make all these choices — and how do they turn these grapes into wildly different end products? Let’s take a look!

The Winemaking Process

Making wine is as much of an art as a science. Generally, wine production can be pictured as a venn diagram. On one side is “white wine” production style, and on the other is “red wine” production style. In the center are some wines that share aspects of both. And of course, some complex wines don’t fit in the diagram at all!

Let’s look at the general process for producing wine.

Step One: Harvest and Extraction

The process begins with harvesting ripe grapes from vineyards. Typically, this happens during the fall. Winemakers then crush the grapes to release their juice. If this newly extracted grape juice is destined to become a white or rosé wine, the juice goes straight to fermentation. If a red wine is being produced, the winemaker will add a portion of the leftover skins, seeds, and stems to the juice.

After the juice (or juice mixture) is ready, it is divvied up into fermentation tanks, and the fermentation process can begin.

Step Two: Fermentation

At this point, chemistry plays a prominent role. During the fermentation process, yeast converts sugars into ethanol (a.k.a., “pure alcohol”) and carbon dioxide. Several secondary compounds are also created during fermentation.

• Organic acids. Organic acids (like tartaric acid) add acidity and glycerol, which contribute to the wine's flavor, aroma, and characteristics. 
• Tannins. These astringent compounds are found in grape skins, seeds, and stems. They contribute to the wine's structure and mouthfeel, and they act as natural preservatives. During fermentation, these tannins change structure, resulting in a new taste profile.

As mentioned earlier, red wine is fermented with skins, seeds, and sometimes stems. This choice is responsible for red wine’s signature color and bitter taste. In contrast, white wine grapes are separated from their skins before fermentation, leaving only the juice.

Another difference between red and white wine fermentation is that red wine is fermented at a higher temperature than white wine. The difference in temperature during fermentation gives red wine its depth in flavor and helps white wine retain its fresh and fruity characteristics.

Step Three: To Age or Not To Age

After fermentation, the wine is separated from any solid remnants and is now ready for either bottling or aging in barrels or tanks. This is when huge differences start to appear in how red wines and white wines are treated. After fermentation, many white wines are bottled right away, whereas most red wines are aged.

Bottling a wine right away preserves the wine's acidity and prevents premature oxidation. If these are lost, it can result in a flat and dull flavor profile, ruining the variety’s intended appeal. The chemistry of red wines (remember tannins?) protects it from these effects, but white wine is particularly susceptible to the negative effects of aging. To preserve the delicate flavors involved in white wines, many of them go straight into the bottle. When white wine is aged, it is generally a short process. White wines appeal because of their freshness and fruity characteristics.

As red wine ages, it develops complex flavors, integrating the tannins and softening its structure. Unaged red wines tend to have sharp, bitter flavors. Over time, the tannins gradually ease, resulting in a much smoother, more balanced taste. For this reason, most red wines are aged. Certain niche varieties of red are not aged, including wines labeled as “young” — which are specifically intended to demonstrate the unaged qualities of that particular grape.

Aging Like a Fine Wine

The aging period allows wine to develop unique flavors and characteristics. The aging process mellows harsh tannins and acidity, blends different wine elements, and refines its composition. These influence the wine’s taste, aroma, and texture.

The aging process is deliberately slow to transform a young wine into a more refined and sophisticated one. During the process, many things can influence the end result of the wine, including humidity, temperature, and type of aging container.

Several processes are used for aging, each resulting in differences that suit the grape or style.

• Stainless steel. Winemakers choose to age in stainless steel tanks because they’re durable, easy to clean, and space-efficient. Every part of the aging process can be tightly controlled to produce the desired end product. Since stainless steel transfers no taste to the wine, this method works better for preserving the delicate, fruity flavors in white wines.
• Oak barrels. Aging wine in oak barrels is the most traditional way of aging wine. It’s commonly used with red wines and certain varieties of white (most notably chardonnay). Oak barrels produce a much more desirable chemical reaction with tannins, producing a softer taste. Likewise, oak transfers compounds like vanillin and lactones into the wine, imparting that unique “oaky” flavor. Different varieties of oak produce their own subtle notes, as well. Winemakers may choose to blend different oak varieties, use a single variety of oak, or split a batch of wine into oak and stainless steel to blend together later. New or used oak barrels can be chosen, with new ones imparting a stronger “oaky” flavor than used ones. This is one of the most complex parts of the winemaking process, and it’s responsible for producing the vast differences between different bottles of the same grape variety.

Does Wine Have Health Benefits?

Consuming wine has been linked to some health benefits, but take these suggestions with a word of caution. Wine — especially red wine — contains antioxidants, which protect the heart by reducing inflammation and improving blood vessel function. Studies show that drinking moderate amounts of wine may be linked to a lower risk of heart disease and type 2 diabetes and may raise high-density lipoprotein (HDL) cholesterol levels (considered "good" cholesterol). 

The keyword here is “moderate drinking,” which is defined as less than 2 drinks per day for men and less than 1 drink per day for women, with 2-3 alcohol-free days per week. Excessive alcohol intake can have many harmful effects on health, including an increased risk of liver disease and certain cancers.

And, of course, all of this research is focused on the antioxidant properties of wine, which are most pronounced in red wine. Keep in mind that whatever health benefits of white wine and red wine are, these benefits can also be found in whole foods — including fresh grapes. Whole foods do not come with the same risk as alcohol, which, even in small amounts, can cause many of the same problems that red wine allegedly helps.

Let’s compare some research on white wine vs. red wine and see how they stack up.

Red Wine’s Health Benefits   

Red wine is associated with certain health benefits due to its unique compounds. Resveratrol, a polyphenol found in the skin of red grapes, is often credited for some of these advantages. Red wine also contains more flavonoids, particularly anthocyanins and proanthocyanidins, which have more anti-inflammatory properties than white wine. 

Recently, several studies looked at red wine’s role in having a positive impact on cognitive function and lowering the risk of neurodegenerative diseases like Alzheimer's. A 2015 study published in Molecular Basis of Disease reported that polyphenols and their metabolites may also prevent Alzheimer's disease. 

On the other hand, a 2022 study cautioned that while moderate red wine consumption seems to be associated with health and longevity, there are too many individual differences among humans to determine the true extent of resveratrol’s benefits.

Many studies on red wine’s benefits have specifically noted that the benefits only exist when red wine is included as part of a particular diet and lifestyle, while others have noted that the same benefits result from delivering a non-alcoholic concentrate of the beneficial antioxidants in wine. 

Clearly, more research is needed. Keep in mind that while these potential benefits exist, excessive alcohol consumption can have adverse effects, so moderation is key. Excessive wine intake in particular is associated with weight gain and dental health issues.

So if the verdict is still out on red wine, is white wine good for you?

Health Benefits of White Wine

Like red wine, white contains antioxidants like resveratrol, which may help protect the heart by reducing the risk of coronary artery disease. While its full potential benefits are still being studied, resveratrol is thought to have the potential to improve cardiovascular health by promoting healthy blood vessels and lowering cholesterol levels. Additionally, the antioxidants in white wine may have anti-inflammatory properties that could benefit overall health.

On the other hand, since most beneficial compounds in wine come from the skins of grapes, white wine does not have the same level of flavonoids as red wines.

While alcohol itself has negative impacts on skin health, there’s reason to believe that white wine may be the best type of wine for skin health. This is because sauvignon blanc and chardonnay wines in particular contain skin-benefiting compounds such as antioxidants, flavonoids, and alpha-hydroxy acids.

One caveat about white wine is that many white wines tend to be sweeter than red wines. While this isn’t always true (some dry white wines have less sugar than reds), red wines are almost universally low in sugar whereas white wines can be all over the map. For people watching their carbs or sugar intake, it’s important to seek out dry white wines instead of sweet ones.

Once again, white wine’s health benefits can be found in whole foods as well, but it only has value when consumed in moderation.

Popular Misconceptions About Red and White Wines

Now that we really know the difference between red and white wine, let’s finish off with some popular misconceptions about these two beverages.

1. Only red wine has health benefits. Not true! Both red and white wine offer some benefits, but it’s important to remember these benefits only result from moderate intake. Wine should not be considered a substitute for a diet rich in whole foods that provide the same benefits.
2. White wine is higher in sugar and calories than red wine. Not necessarily! Overall, and ounce for ounce, dry red and dry white wines can have a similar number of calories and carbs. However, it’s much more common to find sweet white wines than sweet red wines.
3. Sulfites cause red wine headaches. Usually not! Unless you suffer from a sulfite allergy, it’s usually the tannins that are responsible for headaches (which are also a symptom of hangovers). If you are prone to headaches, seek out low-tannin wines like whites and older reds. As always, drinking in moderation and staying well hydrated are also helpful.
4. There’s no difference in the amount of antioxidants found in organic wines and conventional wines. Likely untrue! Depending on how they are farmed, grapes grown in soil free of pesticides, herbicides, and fertilizers will probably have more antioxidants. 
5. Wine is always good for you. Definitely not! There is a common belief that wine is generally healthy for us thanks to highly-publicized studies, the results of which are often taken out of context. Red and white wine have health benefits; however, the adverse effects of excessive alcohol consumption outweigh any of wine’s benefits.

Takeaways

We’ve learned that winemaking is both an art and a science. A lot goes into making good wines, including the selection of grapes, the fermentation, and the aging process. There are several differences between red and white wines in each area. Still, both offer several health benefits, such as reducing inflammation and improving blood vessel function, which translates into a lower risk of heart disease. Both types of wines may raise "good" cholesterol and lower a person’s risk of type 2 diabetes. However, red wines have higher levels of flavonoids than white wines, giving them an edge in heart-health benefits. Finally, it's important to remember that although red and white wines provide health benefits, individuals should consume them in moderation.

Wine connoisseurs often tell us that grilled steaks, lamb, and aged cheeses pair best with red wine, while seafood, poultry, salads, and creamy pasta dishes are better suited to white wine. Some of us follow these guidelines, while others may think, “The heck with that!” and go with what we like. When it comes down to it, does it matter what we prefer in the red vs. white wine debate? Maybe! 

At the same time, there’s much more to learn about the differences between red and white wine beyond finding the best wines to pair with food.

• What are the benefits of red and white wine, including health-related ones?
• Are there any differences in the production of white and red wines?
• What are popular misconceptions about red and white wines?

Let’s dive deeply into the differences and similarities between red and white wines, so you can make the best decision for yourself.

Classifying Wines

The difference between white vs. red wines goes beyond simply classifying them as “white” or “red.” In fact, there can be vast differences between different styles of red wines — and even between different producers of the same style! Ultimately, each wine’s unique signature comes from the selected grape variety, the growing region, and the winemaking process.

Let’s look at some key factors in creating different styles of wine.

Grape Selection

Some of us look at two different bottles of wine and can’t imagine the difference. Others can identify the subtleties between different grapes or growing regions. But did you know more than 10,000 grape varieties are grown in vineyards worldwide? It’s no wonder that no two types of wine are the same!

Different grapes call for different processes in winemaking. Each grape has its own unique color, flavor, aroma, and other characteristics. Each type of wine follows a careful selection process of grapes from different regions where climate and growing conditions vary. Winemakers choose from grape varieties to produce sweet, fruity, or spicy wines — or a blend of these qualities!

The Rosé Question

Generally speaking, light-colored grapes end up as white wines, and dark-colored grapes end up as red wines. But this isn’t always true! Wine gets most of its color from its grape skins. Some red grape varieties have light flesh under their outer skins. Removing the dark skins can produce a light-colored juice for fermentation. In some cases, the flesh is also dark. This results in a wine called a rosé — a pink shade lighter than a “red” but darker than a “white.”

Contrary to popular belief, rosé wine is not just a mix of red and white wines. In fact, rosé wines are just made with certain varieties of skinless red grapes and almost universally produced using the white wine process (more on that later!).

What About Wine Blends?

Winemakers create wine blends by combining different grape varieties to form a new concoction intended to balance out different flavors. Wine connoisseurs often turn up their noses on blended wines because they aren’t a “pure” picture of a particular grape variety, and a blended profile may be masking the flavor of low quality grapes. However, like many wines made from single-grape varieties, there are also many blended wines from which to choose. It’s simply a matter of preference. 

So how do winemakers make all these choices — and how do they turn these grapes into wildly different end products? Let’s take a look!

The Winemaking Process

Making wine is as much of an art as a science. Generally, wine production can be pictured as a venn diagram. On one side is “white wine” production style, and on the other is “red wine” production style. In the center are some wines that share aspects of both. And of course, some complex wines don’t fit in the diagram at all!

Let’s look at the general process for producing wine.

Step One: Harvest and Extraction

The process begins with harvesting ripe grapes from vineyards. Typically, this happens during the fall. Winemakers then crush the grapes to release their juice. If this newly extracted grape juice is destined to become a white or rosé wine, the juice goes straight to fermentation. If a red wine is being produced, the winemaker will add a portion of the leftover skins, seeds, and stems to the juice.

After the juice (or juice mixture) is ready, it is divvied up into fermentation tanks, and the fermentation process can begin.

Step Two: Fermentation

At this point, chemistry plays a prominent role. During the fermentation process, yeast converts sugars into ethanol (a.k.a., “pure alcohol”) and carbon dioxide. Several secondary compounds are also created during fermentation.

• Organic acids. Organic acids (like tartaric acid) add acidity and glycerol, which contribute to the wine's flavor, aroma, and characteristics. 
• Tannins. These astringent compounds are found in grape skins, seeds, and stems. They contribute to the wine's structure and mouthfeel, and they act as natural preservatives. During fermentation, these tannins change structure, resulting in a new taste profile.

As mentioned earlier, red wine is fermented with skins, seeds, and sometimes stems. This choice is responsible for red wine’s signature color and bitter taste. In contrast, white wine grapes are separated from their skins before fermentation, leaving only the juice.

Another difference between red and white wine fermentation is that red wine is fermented at a higher temperature than white wine. The difference in temperature during fermentation gives red wine its depth in flavor and helps white wine retain its fresh and fruity characteristics.

Step Three: To Age or Not To Age

After fermentation, the wine is separated from any solid remnants and is now ready for either bottling or aging in barrels or tanks. This is when huge differences start to appear in how red wines and white wines are treated. After fermentation, many white wines are bottled right away, whereas most red wines are aged.

Bottling a wine right away preserves the wine's acidity and prevents premature oxidation. If these are lost, it can result in a flat and dull flavor profile, ruining the variety’s intended appeal. The chemistry of red wines (remember tannins?) protects it from these effects, but white wine is particularly susceptible to the negative effects of aging. To preserve the delicate flavors involved in white wines, many of them go straight into the bottle. When white wine is aged, it is generally a short process. White wines appeal because of their freshness and fruity characteristics.

As red wine ages, it develops complex flavors, integrating the tannins and softening its structure. Unaged red wines tend to have sharp, bitter flavors. Over time, the tannins gradually ease, resulting in a much smoother, more balanced taste. For this reason, most red wines are aged. Certain niche varieties of red are not aged, including wines labeled as “young” — which are specifically intended to demonstrate the unaged qualities of that particular grape.

Aging Like a Fine Wine

The aging period allows wine to develop unique flavors and characteristics. The aging process mellows harsh tannins and acidity, blends different wine elements, and refines its composition. These influence the wine’s taste, aroma, and texture.

The aging process is deliberately slow to transform a young wine into a more refined and sophisticated one. During the process, many things can influence the end result of the wine, including humidity, temperature, and type of aging container.

Several processes are used for aging, each resulting in differences that suit the grape or style.

• Stainless steel. Winemakers choose to age in stainless steel tanks because they’re durable, easy to clean, and space-efficient. Every part of the aging process can be tightly controlled to produce the desired end product. Since stainless steel transfers no taste to the wine, this method works better for preserving the delicate, fruity flavors in white wines.
• Oak barrels. Aging wine in oak barrels is the most traditional way of aging wine. It’s commonly used with red wines and certain varieties of white (most notably chardonnay). Oak barrels produce a much more desirable chemical reaction with tannins, producing a softer taste. Likewise, oak transfers compounds like vanillin and lactones into the wine, imparting that unique “oaky” flavor. Different varieties of oak produce their own subtle notes, as well. Winemakers may choose to blend different oak varieties, use a single variety of oak, or split a batch of wine into oak and stainless steel to blend together later. New or used oak barrels can be chosen, with new ones imparting a stronger “oaky” flavor than used ones. This is one of the most complex parts of the winemaking process, and it’s responsible for producing the vast differences between different bottles of the same grape variety.

Does Wine Have Health Benefits?

Consuming wine has been linked to some health benefits, but take these suggestions with a word of caution. Wine — especially red wine — contains antioxidants, which protect the heart by reducing inflammation and improving blood vessel function. Studies show that drinking moderate amounts of wine may be linked to a lower risk of heart disease and type 2 diabetes and may raise high-density lipoprotein (HDL) cholesterol levels (considered "good" cholesterol). 

The keyword here is “moderate drinking,” which is defined as less than 2 drinks per day for men and less than 1 drink per day for women, with 2-3 alcohol-free days per week. Excessive alcohol intake can have many harmful effects on health, including an increased risk of liver disease and certain cancers.

And, of course, all of this research is focused on the antioxidant properties of wine, which are most pronounced in red wine. Keep in mind that whatever health benefits of white wine and red wine are, these benefits can also be found in whole foods — including fresh grapes. Whole foods do not come with the same risk as alcohol, which, even in small amounts, can cause many of the same problems that red wine allegedly helps.

Let’s compare some research on white wine vs. red wine and see how they stack up.

Red Wine’s Health Benefits   

Red wine is associated with certain health benefits due to its unique compounds. Resveratrol, a polyphenol found in the skin of red grapes, is often credited for some of these advantages. Red wine also contains more flavonoids, particularly anthocyanins and proanthocyanidins, which have more anti-inflammatory properties than white wine. 

Recently, several studies looked at red wine’s role in having a positive impact on cognitive function and lowering the risk of neurodegenerative diseases like Alzheimer's. A 2015 study published in Molecular Basis of Disease reported that polyphenols and their metabolites may also prevent Alzheimer's disease. 

On the other hand, a 2022 study cautioned that while moderate red wine consumption seems to be associated with health and longevity, there are too many individual differences among humans to determine the true extent of resveratrol’s benefits.

Many studies on red wine’s benefits have specifically noted that the benefits only exist when red wine is included as part of a particular diet and lifestyle, while others have noted that the same benefits result from delivering a non-alcoholic concentrate of the beneficial antioxidants in wine. 

Clearly, more research is needed. Keep in mind that while these potential benefits exist, excessive alcohol consumption can have adverse effects, so moderation is key. Excessive wine intake in particular is associated with weight gain and dental health issues.

So if the verdict is still out on red wine, is white wine good for you?

Health Benefits of White Wine

Like red wine, white contains antioxidants like resveratrol, which may help protect the heart by reducing the risk of coronary artery disease. While its full potential benefits are still being studied, resveratrol is thought to have the potential to improve cardiovascular health by promoting healthy blood vessels and lowering cholesterol levels. Additionally, the antioxidants in white wine may have anti-inflammatory properties that could benefit overall health.

On the other hand, since most beneficial compounds in wine come from the skins of grapes, white wine does not have the same level of flavonoids as red wines.

While alcohol itself has negative impacts on skin health, there’s reason to believe that white wine may be the best type of wine for skin health. This is because sauvignon blanc and chardonnay wines in particular contain skin-benefiting compounds such as antioxidants, flavonoids, and alpha-hydroxy acids.

One caveat about white wine is that many white wines tend to be sweeter than red wines. While this isn’t always true (some dry white wines have less sugar than reds), red wines are almost universally low in sugar whereas white wines can be all over the map. For people watching their carbs or sugar intake, it’s important to seek out dry white wines instead of sweet ones.

Once again, white wine’s health benefits can be found in whole foods as well, but it only has value when consumed in moderation.

Popular Misconceptions About Red and White Wines

Now that we really know the difference between red and white wine, let’s finish off with some popular misconceptions about these two beverages.

1. Only red wine has health benefits. Not true! Both red and white wine offer some benefits, but it’s important to remember these benefits only result from moderate intake. Wine should not be considered a substitute for a diet rich in whole foods that provide the same benefits.
2. White wine is higher in sugar and calories than red wine. Not necessarily! Overall, and ounce for ounce, dry red and dry white wines can have a similar number of calories and carbs. However, it’s much more common to find sweet white wines than sweet red wines.
3. Sulfites cause red wine headaches. Usually not! Unless you suffer from a sulfite allergy, it’s usually the tannins that are responsible for headaches (which are also a symptom of hangovers). If you are prone to headaches, seek out low-tannin wines like whites and older reds. As always, drinking in moderation and staying well hydrated are also helpful.
4. There’s no difference in the amount of antioxidants found in organic wines and conventional wines. Likely untrue! Depending on how they are farmed, grapes grown in soil free of pesticides, herbicides, and fertilizers will probably have more antioxidants. 
5. Wine is always good for you. Definitely not! There is a common belief that wine is generally healthy for us thanks to highly-publicized studies, the results of which are often taken out of context. Red and white wine have health benefits; however, the adverse effects of excessive alcohol consumption outweigh any of wine’s benefits.

Takeaways

We’ve learned that winemaking is both an art and a science. A lot goes into making good wines, including the selection of grapes, the fermentation, and the aging process. There are several differences between red and white wines in each area. Still, both offer several health benefits, such as reducing inflammation and improving blood vessel function, which translates into a lower risk of heart disease. Both types of wines may raise "good" cholesterol and lower a person’s risk of type 2 diabetes. However, red wines have higher levels of flavonoids than white wines, giving them an edge in heart-health benefits. Finally, it's important to remember that although red and white wines provide health benefits, individuals should consume them in moderation.

Develop Healthier Drinking Habits With Reframe

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! 

We all probably know that drinking alcohol can make us gain weight. After all, there’s a reason the terms “beer belly” and “wine belly” exist. But, while we most often tend to associate carbs with beer, we might be surprised to learn that wine also contains carbohydrates. So, where are the carbs in wine, and just how many carbs does a glass of wine contain?

In this post, we’ll gain insight into what carbohydrates are and explore which types of wine have more carbs than others. Let’s dive in! 

What Are Carbohydrates? 


Carbohydrates, otherwise referred to as carbs, are one of the most basic food groups. In fact, along with fat and protein, carbohydrates are classified as a vital macronutrient because our body needs them for energy. They fuel our body. 

Here’s how it works: whenever we consume carbohydrates, our body breaks them down into glucose — another word for sugar. Glucose is the main source of energy for our body’s cells, tissues, and organs. 

There are three main types of carbohydrates: sugars, starches, and fiber. As such, we can find carbohydrates in a wide variety of foods, such as grains, pasta, fruits, dairy products, legumes, desserts, juices, and starchy vegetables like potatoes. On the other hand, meat, fish, and poultry don’t contain a lot of carbohydrates. 

Where Are the Carbs in Wine? And How Many Carbs Are in It?


Since many of us tend to associate antioxidants with wine, it might come as a surprise to learn that carbohydrates are also present in wine. In fact, a standard 5-ounce glass of wine usually contains about 3 to 4 grams of carbohydrates, depending on the wine (more on this, below!). 

Where exactly do the carbohydrates in wine come from? Simply put: unfermented sugar from grapes. During the fermentation process, the sugars in grapes — specifically glucose and fructose — ferment with yeast to create alcohol. However, not all sugar is converted into alcohol during this process; some unfermented sugar remains. This leftover sugar is called residual sugar, which becomes the carbs in wine. 

What Types of Wine Have More Carbohydrates?

Not all wine is created equal when it comes to the number of carbohydrates. Some wine has more carbohydrates than others. For instance, wines that have lower sugar content during the fermentation process also have fewer grams of carbohydrates per glass. With that in mind, let’s take a closer look at the amount of carbohydrates in different types of wine.


Carbs in Red Wines

In general, sweet red wines tend to have a higher amount of carbohydrates, sometimes reaching 5-7 grams or more per 5-ounce glass. This is because these wines retain more of the grape’s natural sugars, which is also what gives them a sweet taste. 

However, drier red wines like Cabernet Sauvignon and Pinot Noir tend to be lower, since most of the grapes are fermented into alcohol — hence the drier taste. Here are the number of carbs per 5-ounce glass for popular red wines:

• Pinot Noir: 3.4 grams
• Merlot: 3.7 grams
• Cabernet Sauvignon: 3.8 grams
• Syrah: 3.7 grams
• Sangiovese: 3.8 grams
• Zinfandel: 4.2 grams
• Grenache: 4 grams
• Malbec: 4.1 grams


Carbs in White Wines


Drier white wines like Chardonnay typically have less carbohydrates, while sweeter white wines like Rieslings tend to have more. Again, this is because sweeter wines retain more of the grape’s natural sugars, which are carbohydrates. Here are the number of carbs per 5-ounce glass for popular white wines:

• Sauvignon Blanc: 3 grams
• Brut Champagne: 2.8 grams
• Sparkling white wine: 1.5 grams
• Pinot Blanc: 2.8 grams
• Pinot Grigio: 3 grams
• Chardonnay: 3.1 grams
• Dry Riesling: 5.5 grams
• Chenin Blanc: 4.9 grams

As we can see, white wines tend to have a lower number of carbohydrates than red wines. So, what wine has the least amount of carbs? Sparkling white wine, followed by Pinot Blanc, Brut Champagne, and Pinot Grigio/Pinot Gris.

How Do the Carbs in Wine Compare to Other Types of Alcohol?

Now that we have a better understanding of the number of carbs in wine, let’s look at how they compare to other types of alcohol. 

In general, wine is relatively low-carb compared to other alcoholic beverages. For instance, while a standard glass of wine contains anywhere between 3-5 grams of carbohydrates, a 12-ounce pint of beer can have a carbohydrate content of more than 12 grams. 

Distilled spirits like vodka, rum, and whiskey are low-carbohydrate because the sugar has been completely distilled — which is why these often have a higher alcohol concentration. However, mixed drinks can be loaded with carbohydrates since they use high-sugar juices, sodas, and syrup. For instance, a Long Island iced tea may contain as many as 33 grams of carbohydrates due to the cola, lemon juice, and simple syrup. Or consider a piña colada, which contains a whopping 43 grams of carbs! 

Finally, although there are liqueurs with moderate alcohol content, they usually have a higher sugar content, and thus a higher amount of carbohydrates. And some liqueurs, such as amaretto or crème de menthe, almost always have added sugar. 

What Are Too Many Carbohydrates Bad, Anyway?

While our body needs carbohydrates for energy, it’s important to consume them in moderation, since too many can cause us to gain weight. Too many carbohydrates equals too many calories, which means excess fat. 

Similarly, too many carbohydrates can be detrimental to our blood sugar levels. Anytime we eat (or drink) carbohydrates, they’re absorbed into our bloodstream, causing a spike in our blood sugar levels. Over time, eating too many carbohydrates can make it difficult for our body to regulate blood sugar levels, putting us at a greater risk for type 2 diabetes. 

Keep in mind that the type of carbohydrate we consume makes a difference. For instance, refined carbohydrates — like white bread or pasta — are easier to digest, but they cause a quick spike in blood sugar. However, complex carbohydrates, such as legumes, whole grains, fruits, and vegetables, are healthier because they take longer to digest and don’t cause an immediate blood sugar spike. 

Is Wine Bad for You, Good for You, or Both? 

Many people tout wine for its potential health benefits. This is largely because wine, particularly red wine, contains a group of antioxidants called polyphenols, including resveratrol. These compounds have been associated with several heart-healthy benefits, like helping reduce oxidative stress and inflammation in the body. As such, some studies suggest moderate wine consumption may be linked to a reduced risk of certain chronic diseases, including heart disease. 

However, it’s important to note that consuming any amount of alcohol regularly and in large quantities can be detrimental to our health. Heavy alcohol consumption — regardless of the type of alcohol — has been linked to an increased risk of mental and physical health issues, from depression, anxiety and dementia, to heart disease, liver disease, and cancer.

How To Drink Wine Healthy: 8 Tips

Now that we have a better understanding of the amount of carbs in wine and the importance of limiting our consumption, let’s look at eight ways to incorporate healthier wine drinking habits into our routine:

1. Count your drinks. Try using a notepad app in your phone to track every glass of wine you drink in one sitting — whether at a party, dinner, or event — and help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour.
2. Drink plenty of water. Alcohol is a diuretic, which means it promotes water loss through urine, causing us to become dehydrated. Drink one glass of water between each glass of wine to stay hydrated throughout the night and can also reduce the severity of a hangover.
3. Sip slowly. Wine is truly meant to be savored, so try not to rush through your glass. Savor each sip, taking slow sips and staying active, such as chatting with friends. It’s helpful to incorporate mindful drinking here, as it can help us focus on the experience of drinking, rather than mindlessly gulping wine down.
4. Don’t mix with other alcohol. Mixing different types of alcoholic drinks — particularly those that have a high concentration of alcohol — can rapidly bring up BAC levels and make us more intoxicated. Mixing drinks can cause us to consume a larger amount of alcohol in a short period of time. If you start drinking wine, stick to just wine.
5. Opt for low-carb wines. Try opting for drier wines with lower carb contents, such as Cabernet Sauvignon, Chardonnay, or Pinot Noir. Look for “sec” or “trocken,” as these have lower sugar content. Also look for Brut wines, as they usually have less carbohydrates. Brut natures wines are one of the driest wines, with only 0 to 3 grams of sugar in a bottle!
6. Avoid dessert wines. Dessert wines can be appealing, but they’re called dessert wines for a reason: they’re full of sugar and carbohydrates. In fact, dessert wines can contain 30 to 40 grams of carbohydrates per glass! As enticing as they may be, try your best to avoid them.
7. Avoid fortified wines. Fortified wines, such as port, Madeira, and sherry, are created with high levels of alcohol, which kills off yeast during fermentation and leaves more residual sugar. More sugar means more carbs, so try your best to avoid these.
8. Eat or snack while drinking. Finally, whenever you drink wine, try to pair it with a healthy meal or snack. Having food in our stomach slows the processing of alcohol. Consider options like whole grain crackers, nuts, or a plate of fresh vegetables. It can be helpful to prepare this ahead of time to prevent us from reaching for something unhealthy, or worse getting the “drunchies”! 

By implementing these tips, we can still enjoy wine without compromising our health and well-being. Keep in mind, however, that quitting alcohol entirely may be most beneficial for some of us, given the toll that it can take on our physical and mental health. 

The Bottom Line

Carbohydrates in wine come from the unfermented sugar in grapes. Red wines typically contain more carbohydrates than white, drier wines due to a higher concentration of sugar. While wine may contain a lesser amount of carbohydrates than other types of alcohol, it still contains them! And over time, all of those glasses of wine can add up — causing us to gain weight and increasing our risk of a variety of health issues. Just like other alcohol, we should drink wine in moderation and limit our consumption. 

If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being. 

We all probably know that drinking alcohol can make us gain weight. After all, there’s a reason the terms “beer belly” and “wine belly” exist. But, while we most often tend to associate carbs with beer, we might be surprised to learn that wine also contains carbohydrates. So, where are the carbs in wine, and just how many carbs does a glass of wine contain?

In this post, we’ll gain insight into what carbohydrates are and explore which types of wine have more carbs than others. Let’s dive in! 

What Are Carbohydrates? 


Carbohydrates, otherwise referred to as carbs, are one of the most basic food groups. In fact, along with fat and protein, carbohydrates are classified as a vital macronutrient because our body needs them for energy. They fuel our body. 

Here’s how it works: whenever we consume carbohydrates, our body breaks them down into glucose — another word for sugar. Glucose is the main source of energy for our body’s cells, tissues, and organs. 

There are three main types of carbohydrates: sugars, starches, and fiber. As such, we can find carbohydrates in a wide variety of foods, such as grains, pasta, fruits, dairy products, legumes, desserts, juices, and starchy vegetables like potatoes. On the other hand, meat, fish, and poultry don’t contain a lot of carbohydrates. 

Where Are the Carbs in Wine? And How Many Carbs Are in It?


Since many of us tend to associate antioxidants with wine, it might come as a surprise to learn that carbohydrates are also present in wine. In fact, a standard 5-ounce glass of wine usually contains about 3 to 4 grams of carbohydrates, depending on the wine (more on this, below!). 

Where exactly do the carbohydrates in wine come from? Simply put: unfermented sugar from grapes. During the fermentation process, the sugars in grapes — specifically glucose and fructose — ferment with yeast to create alcohol. However, not all sugar is converted into alcohol during this process; some unfermented sugar remains. This leftover sugar is called residual sugar, which becomes the carbs in wine. 

What Types of Wine Have More Carbohydrates?

Not all wine is created equal when it comes to the number of carbohydrates. Some wine has more carbohydrates than others. For instance, wines that have lower sugar content during the fermentation process also have fewer grams of carbohydrates per glass. With that in mind, let’s take a closer look at the amount of carbohydrates in different types of wine.


Carbs in Red Wines

In general, sweet red wines tend to have a higher amount of carbohydrates, sometimes reaching 5-7 grams or more per 5-ounce glass. This is because these wines retain more of the grape’s natural sugars, which is also what gives them a sweet taste. 

However, drier red wines like Cabernet Sauvignon and Pinot Noir tend to be lower, since most of the grapes are fermented into alcohol — hence the drier taste. Here are the number of carbs per 5-ounce glass for popular red wines:

• Pinot Noir: 3.4 grams
• Merlot: 3.7 grams
• Cabernet Sauvignon: 3.8 grams
• Syrah: 3.7 grams
• Sangiovese: 3.8 grams
• Zinfandel: 4.2 grams
• Grenache: 4 grams
• Malbec: 4.1 grams


Carbs in White Wines


Drier white wines like Chardonnay typically have less carbohydrates, while sweeter white wines like Rieslings tend to have more. Again, this is because sweeter wines retain more of the grape’s natural sugars, which are carbohydrates. Here are the number of carbs per 5-ounce glass for popular white wines:

• Sauvignon Blanc: 3 grams
• Brut Champagne: 2.8 grams
• Sparkling white wine: 1.5 grams
• Pinot Blanc: 2.8 grams
• Pinot Grigio: 3 grams
• Chardonnay: 3.1 grams
• Dry Riesling: 5.5 grams
• Chenin Blanc: 4.9 grams

As we can see, white wines tend to have a lower number of carbohydrates than red wines. So, what wine has the least amount of carbs? Sparkling white wine, followed by Pinot Blanc, Brut Champagne, and Pinot Grigio/Pinot Gris.

How Do the Carbs in Wine Compare to Other Types of Alcohol?

Now that we have a better understanding of the number of carbs in wine, let’s look at how they compare to other types of alcohol. 

In general, wine is relatively low-carb compared to other alcoholic beverages. For instance, while a standard glass of wine contains anywhere between 3-5 grams of carbohydrates, a 12-ounce pint of beer can have a carbohydrate content of more than 12 grams. 

Distilled spirits like vodka, rum, and whiskey are low-carbohydrate because the sugar has been completely distilled — which is why these often have a higher alcohol concentration. However, mixed drinks can be loaded with carbohydrates since they use high-sugar juices, sodas, and syrup. For instance, a Long Island iced tea may contain as many as 33 grams of carbohydrates due to the cola, lemon juice, and simple syrup. Or consider a piña colada, which contains a whopping 43 grams of carbs! 

Finally, although there are liqueurs with moderate alcohol content, they usually have a higher sugar content, and thus a higher amount of carbohydrates. And some liqueurs, such as amaretto or crème de menthe, almost always have added sugar. 

What Are Too Many Carbohydrates Bad, Anyway?

While our body needs carbohydrates for energy, it’s important to consume them in moderation, since too many can cause us to gain weight. Too many carbohydrates equals too many calories, which means excess fat. 

Similarly, too many carbohydrates can be detrimental to our blood sugar levels. Anytime we eat (or drink) carbohydrates, they’re absorbed into our bloodstream, causing a spike in our blood sugar levels. Over time, eating too many carbohydrates can make it difficult for our body to regulate blood sugar levels, putting us at a greater risk for type 2 diabetes. 

Keep in mind that the type of carbohydrate we consume makes a difference. For instance, refined carbohydrates — like white bread or pasta — are easier to digest, but they cause a quick spike in blood sugar. However, complex carbohydrates, such as legumes, whole grains, fruits, and vegetables, are healthier because they take longer to digest and don’t cause an immediate blood sugar spike. 

Is Wine Bad for You, Good for You, or Both? 

Many people tout wine for its potential health benefits. This is largely because wine, particularly red wine, contains a group of antioxidants called polyphenols, including resveratrol. These compounds have been associated with several heart-healthy benefits, like helping reduce oxidative stress and inflammation in the body. As such, some studies suggest moderate wine consumption may be linked to a reduced risk of certain chronic diseases, including heart disease. 

However, it’s important to note that consuming any amount of alcohol regularly and in large quantities can be detrimental to our health. Heavy alcohol consumption — regardless of the type of alcohol — has been linked to an increased risk of mental and physical health issues, from depression, anxiety and dementia, to heart disease, liver disease, and cancer.

How To Drink Wine Healthy: 8 Tips

Now that we have a better understanding of the amount of carbs in wine and the importance of limiting our consumption, let’s look at eight ways to incorporate healthier wine drinking habits into our routine:

1. Count your drinks. Try using a notepad app in your phone to track every glass of wine you drink in one sitting — whether at a party, dinner, or event — and help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour.
2. Drink plenty of water. Alcohol is a diuretic, which means it promotes water loss through urine, causing us to become dehydrated. Drink one glass of water between each glass of wine to stay hydrated throughout the night and can also reduce the severity of a hangover.
3. Sip slowly. Wine is truly meant to be savored, so try not to rush through your glass. Savor each sip, taking slow sips and staying active, such as chatting with friends. It’s helpful to incorporate mindful drinking here, as it can help us focus on the experience of drinking, rather than mindlessly gulping wine down.
4. Don’t mix with other alcohol. Mixing different types of alcoholic drinks — particularly those that have a high concentration of alcohol — can rapidly bring up BAC levels and make us more intoxicated. Mixing drinks can cause us to consume a larger amount of alcohol in a short period of time. If you start drinking wine, stick to just wine.
5. Opt for low-carb wines. Try opting for drier wines with lower carb contents, such as Cabernet Sauvignon, Chardonnay, or Pinot Noir. Look for “sec” or “trocken,” as these have lower sugar content. Also look for Brut wines, as they usually have less carbohydrates. Brut natures wines are one of the driest wines, with only 0 to 3 grams of sugar in a bottle!
6. Avoid dessert wines. Dessert wines can be appealing, but they’re called dessert wines for a reason: they’re full of sugar and carbohydrates. In fact, dessert wines can contain 30 to 40 grams of carbohydrates per glass! As enticing as they may be, try your best to avoid them.
7. Avoid fortified wines. Fortified wines, such as port, Madeira, and sherry, are created with high levels of alcohol, which kills off yeast during fermentation and leaves more residual sugar. More sugar means more carbs, so try your best to avoid these.
8. Eat or snack while drinking. Finally, whenever you drink wine, try to pair it with a healthy meal or snack. Having food in our stomach slows the processing of alcohol. Consider options like whole grain crackers, nuts, or a plate of fresh vegetables. It can be helpful to prepare this ahead of time to prevent us from reaching for something unhealthy, or worse getting the “drunchies”! 

By implementing these tips, we can still enjoy wine without compromising our health and well-being. Keep in mind, however, that quitting alcohol entirely may be most beneficial for some of us, given the toll that it can take on our physical and mental health. 

The Bottom Line

Carbohydrates in wine come from the unfermented sugar in grapes. Red wines typically contain more carbohydrates than white, drier wines due to a higher concentration of sugar. While wine may contain a lesser amount of carbohydrates than other types of alcohol, it still contains them! And over time, all of those glasses of wine can add up — causing us to gain weight and increasing our risk of a variety of health issues. Just like other alcohol, we should drink wine in moderation and limit our consumption. 

If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being. 

Transform Your Relationship With Alcohol — Download Reframe!

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! 

We’ve all seen the commercials about vaping and its myriad dangers, especially among kids and teens. The past several years have seen a rapid rise in vaping as a supposedly “healthier” way to experience intoxication from substances such as nicotine, cannabis, and even alcohol. However, the reported benefits fail to overlook the reality: vaping is actually just as dangerous, if not more so. 

To understand why, we need to take a look at the science. In this blog, we’ll explore the specific effects of vaping alcohol, and discover what happens when you inhale alcohol instead of drinking it. 

Key Takeaways

• Vaping alcohol involves heating alcohol and inhaling resulting vapors.

• Because of the rapid intoxication rate of vaping alcohol, this practice still comes with the same risks as drinking, such as alcohol poisoning and brain damage. 

• It’s important to avoid or quit vaping alcohol to avoid the potential dangers.

Can You Smoke Alcohol?

Vaping has become increasingly popular in the past decade. This practice involves electronic cigarettes, or e-cigarettes, through which substances such as nicotine, flavorings, cannabis, and CBD are vaporized and inhaled. 

Though not done as frequently, vaping alcohol involves inhaling the substance to experience intoxication, versus consuming it through drinks.

This involves heating alcohol, or alternatively, pouring it over dry ice, and inhaling the vapors that result. Some people use homemade vaporizing devices or even asthma inhalers while vaping alcohol. 

Vaping alcohol hasn’t been studied in as much depth as vaping nicotine or cannabis. However, many aspects of this practice showcase its potential dangers, which may be more pronounced than regular drinking in some cases.

What Happens If You Inhale Alcohol? (Effects on the Body)

While vaping alcohol might seem like a fun new trend to try, the health risks can not be overlooked. When we inhale vaporized alcohol, the alcohol bypasses our digestive system and instead is absorbed by our lungs.

Alcohol molecules travel from our lungs to our brain and bloodstream, quickening the effects of intoxication. This is why some people report feeling an instant and strong “high” when they vape. 

Vaping’s primary appeal is that it can get people drunk — fast. However, taking in too much alcohol, even through inhalation, comes with adverse effects. Let’s look at a few of them.

• Higher alcohol poisoning risk. Vaping alcohol and binge drinking are essentially one and the same. Both involve a rapid intake within a short timeframe. Like binge drinking, vaping alcohol can also lead to alcohol poisoning. This occurs when our blood alcohol concentration (BAC) reaches 0.15-0.30%, as a result of our body not being able to effectively process the alcohol. Alcohol poisoning, if not properly addressed, can lead to death. Call 911 if you or someone around you is exhibiting symptoms of alcohol poisoning (unconsciousness, low body temperature, pale or blue skin, vomiting, confusion, slow or irregular breathing, seizures).

• Lung damage. Inhaling vaporized alcohol can damage our lungs, since the heat irritates the sensitive tissues within them. Vaping-induced lung damage is linked to chronic breathing problems (for instance, asthma or COPD), and also increases the risk of respiratory infections (for example, bronchitis or pneumonia). 

• Increased addiction risk. Studies suggest that the speed at which a substance reaches our brain increases susceptibility to addiction. In the case of vaping, alcohol reaches the brain very quickly, which produces the instant “high” we discussed above. Due to these rapid effects, vaping may also result in a higher likelihood of alcohol addiction. Research on the connection between vaping and alcohol addiction is still nascent, but it’s important to be aware of the potential risks.

• Brain damage. It’s also essential to highlight alcohol vaping’s impact on the brain. When we inhale alcohol, the substance rapidly binds to brain receptors. This can result in long-term changes to brain function, impacting our reward centers and influencing higher-level functions such as impulse control. Children and teens, whose brains are still underdeveloped, are particularly at risk. 

Smoking Alcohol vs. Drinking Alcohol


Since vaping alcohol doesn’t actually involve consuming calories, it’s still technically a better option for getting drunk, right? 

Actually, no. Inhaling alcohol is just as dangerous as drinking alcohol, and doesn’t come with any benefits, despite popular beliefs. Here’s why vaping alcohol is dangerous, and why it can potentially be worse than consuming alcohol by drinking.

• Calorie intake. Alcohol is notoriously high in sugar, and these calories can add up when drinking it. While it’s true that inhaling alcohol mitigates the absorption of sugar calories, our bodies still absorb calories from ethanol. This substance is the key ingredient in alcoholic drinks, and it contains about 7 calories per gram. 

• Rapid, uncontrolled consumption. When we drink alcoholic beverages, it’s much easier to measure how much we’re taking in. For example, a standard beer is 12 ounces, a standard wine serving is 5 oz., and a standard shot is about 1.5 oz. Thus, it’s easy to keep count of how much we’ve had. With vaping, however, we don’t have this same ability to measure. Although we may vaporize a certain amount of alcohol, it’s difficult to determine whether we’ve inhaled all of the vapor or just part of it. This lack of certainty can lead us to consume a lot of alcohol quickly, increasing the likelihood of alcohol poisoning. 

• Bodily overload. When we binge drink, we may vomit, which is our body’s way of getting rid of the alcohol it’s unable to process. We can think of vomiting, then, as our body’s way of protecting us from alcohol poisoning. Unfortunately, vaping alcohol bypasses the digestive system, which means that our bodies can’t get rid of excess alcohol in the same way. This can result in quicker intoxication, blackouts, and even alcohol poisoning. 


Inhaling Alcohol: A Note on Legality

Is smoking alcohol actually legal? In the U.S., alcohol consumption (whether by drinking, inhaling, or other methods) is legal, but only for those 21 and older. However, legality around alcohol consumption varies from country to country. If you are outside of the United States, make sure to check with your local laws before drinking, smoking, or consuming alcohol in any form.

It’s important to note that avoiding driving under the influence still applies when vaping alcohol. Due to the same intoxication effects as drinking, driving after vaping alcohol can result in legal repercussions and serious harm to ourselves or others.

Vaping Alcohol: How To Quit


If you or someone you know currently vapes alcohol, it’s important to break this habit so as to avoid the adverse health effects. Quitting vaping alcohol requires a combination of determination, planning, and support. Here are ways to help you make this lifestyle change. 


• Set a clear goal and plan. If you’re currently vaping alcohol on a frequent basis, it will take time to gradually shift away from this habit. Define your objective clearly. For instance, if you vape daily, aim to reduce this habit bit by bit. Aim to go vape-free two or three days a week and gradually cut back over a few weeks or a couple months. Write down your reasons for quitting: are you doing it for your health, your finances, or for relationship reasons? This list will remind and motivate you during challenging times. 

• Understand your triggers. Identifying situations, emotions, or activities that trigger your desire to vape is crucial. Common triggers include stress, social settings, certain times of the day, or after meals. Once you identify these triggers, you can develop strategies to avoid or manage them. For instance, if stress triggers your vaping, consider healthier stress management techniques such as exercise, meditation, or hobbies. Furthermore, stay away from environments or social circles where vaping is common, as being there will make it harder to quit.

• Seek support. Don't underestimate the power of support. Inform family, friends, or colleagues about your decision to quit. Their encouragement can be invaluable. Consider joining support groups or forums where you can share experiences and strategies with others who are trying to quit (We have several in the Reframe app!). A counselor or healthcare provider can also provide guidance, support, and resources. Furthermore, your medical team can help you develop a safe quitting plan and monitor or treat any health effects that may arise.

• Replace the habit. Find healthier alternatives to replace your vaping habit. These can include simple tweaks such as chewing gum, snacking on healthy foods, or going for a walk. The key is to keep your mind and body occupied to reduce the urge to vape. 

• Be mindful of withdrawal symptoms. Be prepared for withdrawal symptoms. Depending on your level of dependency, you may experience cravings, irritability, headaches, or anxiety. Remember, these symptoms are temporary and will diminish over time. Practice relaxation techniques and stay hydrated to help manage these symptoms. If symptoms become unbearable or do not subside, please reach out to your healthcare provider.
• Celebrate milestones. Recognize and celebrate your progress. Whether it's one day, one week, or one month without vaping, acknowledging these milestones can provide a sense of achievement and motivate you to continue your journey.

Final Thoughts

Vaping alcohol is a dangerous practice, and should be avoided to mitigate risks such as alcohol poisoning and brain damage. With the right support and an intentional approach, effective change is possible. 

Remember, quitting vaping alcohol is a personal process — what works for one person may not work for another. Be patient with yourself and remain committed to your goal. Each day without vaping is a step towards a healthier you.

We’ve all seen the commercials about vaping and its myriad dangers, especially among kids and teens. The past several years have seen a rapid rise in vaping as a supposedly “healthier” way to experience intoxication from substances such as nicotine, cannabis, and even alcohol. However, the reported benefits fail to overlook the reality: vaping is actually just as dangerous, if not more so. 

To understand why, we need to take a look at the science. In this blog, we’ll explore the specific effects of vaping alcohol, and discover what happens when you inhale alcohol instead of drinking it. 

Key Takeaways

• Vaping alcohol involves heating alcohol and inhaling resulting vapors.

• Because of the rapid intoxication rate of vaping alcohol, this practice still comes with the same risks as drinking, such as alcohol poisoning and brain damage. 

• It’s important to avoid or quit vaping alcohol to avoid the potential dangers.

Can You Smoke Alcohol?

Vaping has become increasingly popular in the past decade. This practice involves electronic cigarettes, or e-cigarettes, through which substances such as nicotine, flavorings, cannabis, and CBD are vaporized and inhaled. 

Though not done as frequently, vaping alcohol involves inhaling the substance to experience intoxication, versus consuming it through drinks.

This involves heating alcohol, or alternatively, pouring it over dry ice, and inhaling the vapors that result. Some people use homemade vaporizing devices or even asthma inhalers while vaping alcohol. 

Vaping alcohol hasn’t been studied in as much depth as vaping nicotine or cannabis. However, many aspects of this practice showcase its potential dangers, which may be more pronounced than regular drinking in some cases.

What Happens If You Inhale Alcohol? (Effects on the Body)

While vaping alcohol might seem like a fun new trend to try, the health risks can not be overlooked. When we inhale vaporized alcohol, the alcohol bypasses our digestive system and instead is absorbed by our lungs.

Alcohol molecules travel from our lungs to our brain and bloodstream, quickening the effects of intoxication. This is why some people report feeling an instant and strong “high” when they vape. 

Vaping’s primary appeal is that it can get people drunk — fast. However, taking in too much alcohol, even through inhalation, comes with adverse effects. Let’s look at a few of them.

• Higher alcohol poisoning risk. Vaping alcohol and binge drinking are essentially one and the same. Both involve a rapid intake within a short timeframe. Like binge drinking, vaping alcohol can also lead to alcohol poisoning. This occurs when our blood alcohol concentration (BAC) reaches 0.15-0.30%, as a result of our body not being able to effectively process the alcohol. Alcohol poisoning, if not properly addressed, can lead to death. Call 911 if you or someone around you is exhibiting symptoms of alcohol poisoning (unconsciousness, low body temperature, pale or blue skin, vomiting, confusion, slow or irregular breathing, seizures).

• Lung damage. Inhaling vaporized alcohol can damage our lungs, since the heat irritates the sensitive tissues within them. Vaping-induced lung damage is linked to chronic breathing problems (for instance, asthma or COPD), and also increases the risk of respiratory infections (for example, bronchitis or pneumonia). 

• Increased addiction risk. Studies suggest that the speed at which a substance reaches our brain increases susceptibility to addiction. In the case of vaping, alcohol reaches the brain very quickly, which produces the instant “high” we discussed above. Due to these rapid effects, vaping may also result in a higher likelihood of alcohol addiction. Research on the connection between vaping and alcohol addiction is still nascent, but it’s important to be aware of the potential risks.

• Brain damage. It’s also essential to highlight alcohol vaping’s impact on the brain. When we inhale alcohol, the substance rapidly binds to brain receptors. This can result in long-term changes to brain function, impacting our reward centers and influencing higher-level functions such as impulse control. Children and teens, whose brains are still underdeveloped, are particularly at risk. 

Smoking Alcohol vs. Drinking Alcohol


Since vaping alcohol doesn’t actually involve consuming calories, it’s still technically a better option for getting drunk, right? 

Actually, no. Inhaling alcohol is just as dangerous as drinking alcohol, and doesn’t come with any benefits, despite popular beliefs. Here’s why vaping alcohol is dangerous, and why it can potentially be worse than consuming alcohol by drinking.

• Calorie intake. Alcohol is notoriously high in sugar, and these calories can add up when drinking it. While it’s true that inhaling alcohol mitigates the absorption of sugar calories, our bodies still absorb calories from ethanol. This substance is the key ingredient in alcoholic drinks, and it contains about 7 calories per gram. 

• Rapid, uncontrolled consumption. When we drink alcoholic beverages, it’s much easier to measure how much we’re taking in. For example, a standard beer is 12 ounces, a standard wine serving is 5 oz., and a standard shot is about 1.5 oz. Thus, it’s easy to keep count of how much we’ve had. With vaping, however, we don’t have this same ability to measure. Although we may vaporize a certain amount of alcohol, it’s difficult to determine whether we’ve inhaled all of the vapor or just part of it. This lack of certainty can lead us to consume a lot of alcohol quickly, increasing the likelihood of alcohol poisoning. 

• Bodily overload. When we binge drink, we may vomit, which is our body’s way of getting rid of the alcohol it’s unable to process. We can think of vomiting, then, as our body’s way of protecting us from alcohol poisoning. Unfortunately, vaping alcohol bypasses the digestive system, which means that our bodies can’t get rid of excess alcohol in the same way. This can result in quicker intoxication, blackouts, and even alcohol poisoning. 


Inhaling Alcohol: A Note on Legality

Is smoking alcohol actually legal? In the U.S., alcohol consumption (whether by drinking, inhaling, or other methods) is legal, but only for those 21 and older. However, legality around alcohol consumption varies from country to country. If you are outside of the United States, make sure to check with your local laws before drinking, smoking, or consuming alcohol in any form.

It’s important to note that avoiding driving under the influence still applies when vaping alcohol. Due to the same intoxication effects as drinking, driving after vaping alcohol can result in legal repercussions and serious harm to ourselves or others.

Vaping Alcohol: How To Quit


If you or someone you know currently vapes alcohol, it’s important to break this habit so as to avoid the adverse health effects. Quitting vaping alcohol requires a combination of determination, planning, and support. Here are ways to help you make this lifestyle change. 


• Set a clear goal and plan. If you’re currently vaping alcohol on a frequent basis, it will take time to gradually shift away from this habit. Define your objective clearly. For instance, if you vape daily, aim to reduce this habit bit by bit. Aim to go vape-free two or three days a week and gradually cut back over a few weeks or a couple months. Write down your reasons for quitting: are you doing it for your health, your finances, or for relationship reasons? This list will remind and motivate you during challenging times. 

• Understand your triggers. Identifying situations, emotions, or activities that trigger your desire to vape is crucial. Common triggers include stress, social settings, certain times of the day, or after meals. Once you identify these triggers, you can develop strategies to avoid or manage them. For instance, if stress triggers your vaping, consider healthier stress management techniques such as exercise, meditation, or hobbies. Furthermore, stay away from environments or social circles where vaping is common, as being there will make it harder to quit.

• Seek support. Don't underestimate the power of support. Inform family, friends, or colleagues about your decision to quit. Their encouragement can be invaluable. Consider joining support groups or forums where you can share experiences and strategies with others who are trying to quit (We have several in the Reframe app!). A counselor or healthcare provider can also provide guidance, support, and resources. Furthermore, your medical team can help you develop a safe quitting plan and monitor or treat any health effects that may arise.

• Replace the habit. Find healthier alternatives to replace your vaping habit. These can include simple tweaks such as chewing gum, snacking on healthy foods, or going for a walk. The key is to keep your mind and body occupied to reduce the urge to vape. 

• Be mindful of withdrawal symptoms. Be prepared for withdrawal symptoms. Depending on your level of dependency, you may experience cravings, irritability, headaches, or anxiety. Remember, these symptoms are temporary and will diminish over time. Practice relaxation techniques and stay hydrated to help manage these symptoms. If symptoms become unbearable or do not subside, please reach out to your healthcare provider.
• Celebrate milestones. Recognize and celebrate your progress. Whether it's one day, one week, or one month without vaping, acknowledging these milestones can provide a sense of achievement and motivate you to continue your journey.

Final Thoughts

Vaping alcohol is a dangerous practice, and should be avoided to mitigate risks such as alcohol poisoning and brain damage. With the right support and an intentional approach, effective change is possible. 

Remember, quitting vaping alcohol is a personal process — what works for one person may not work for another. Be patient with yourself and remain committed to your goal. Each day without vaping is a step towards a healthier you.

Ready To Embrace Your Cultural Identity While Leaving Booze Behind? Reframe Can Help!

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!

In Twin Time, writer and cognitive scholar Olga Werby gives a poetic description of cultural identity: “Societies continuously try to recreate themselves — shared holidays, shared news, shared traditions, shared language, shared music, shared myths, shared victories, and shared griefs. Shared origins … So by telling each other stories, we recreate ourselves over and over again. Where do we come from? Where are we going? Who are our heroes? Who are the villains? These stories pass our values as a society from one generation to the next. It’s how we understand each other.”

Have you ever wondered why certain traditions make your heart beat a little faster? Or why the mere aroma of a specific dish takes you on a nostalgic trip down memory lane? Cultural identity might hold the answers. Think of it as the unique treasure chest each of us holds — one that contains stories of our heritage, beliefs, values, and shared experiences. Let's explore the science and importance of cultural identity — and how it can help us on our alcohol cutback journeys and beyond.

The ABCs of Cultural Identity

Cultural identity isn’t just about where we were born or the language we speak; it's about values, beliefs, rituals, and the symbols that resonate within a group. It’s our personal "flavor" — the unique way we view the world based on shared experiences and history.

Why Does Cultural Identity Matter?

We evolved as social beings who need and love to belong and feel connected. This sense of belonging provides security and, according to Maslow's hierarchy of needs (a useful summary of our five top needs as humans) is foundational to our emotional well-being.

Embracing our cultural identity benefits our cognitive abilities, mental health, and social connections. It's like enrolling in a gym for the mind, where every cultural exploration is a rewarding exercise session! 

Brain Food: The Cognitive Benefits of Embracing Cultural Identity

Immersing ourselves in a particular culture helps our cognitive functions — it makes us more adaptable, open-minded, and increases cognitive flexibility. Just as our bodies crave nutrients from various foods, our brains also thrive when exposed to diverse experiences and knowledge. Let's dig into the details:

• Cognitive flexibility. Engaging with our cultural identity often means juggling multiple perspectives, norms, and values. This act of balancing different viewpoints naturally enhances cognitive flexibility: our brain becomes better at adapting to new situations and thinking outside the box.
• Problem-solving skills. Every culture comes with its set of challenges and ways of overcoming them. By understanding these approaches and applying them to our own lives, we’re giving our brain a workout. Over time, we become better at solving problems and thinking critically.
• Curiosity and creativity. Delving into our culture often uncovers fascinating stories, art forms, and traditions. This both satisfies our innate curiosity and acts as fodder for our creativity. We find ourselves connecting dots, coming up with new ideas, and seeing old ones in a fresh light.
• Language. If our cultural identity has a linguistic component different from the one we primarily use, learning even bits of it can turbocharge our cognitive processes. Bilingualism or even basic multilingual skills have been scientifically shown to delay cognitive decline and enhance multitasking abilities. It’s a workout for the brain!
• A boost to memory. Recalling traditional tales, rituals, and practices can improve memory and keep our brain young. It’s similar to remembering a cherished family story. Every time you retell or relive a cultural experience, you're not just preserving it; you’re also giving your memory a mini workout.

Mental Health Boost: The Emotional Benefits of Cultural Connection

Cultural identity is a treasure trove of emotional benefits. In addition to connecting us to the past, it can enhance our present mental well-being. A strong cultural identity can also be a pillar of support, acting as an emotional anchor during tough times. Those with a solid grasp of their cultural identity often feel more grounded and less isolated.

Take a moment to imagine you're a tree (stay with us here!). Every tree has roots, and the deeper and more nourished these roots are, the stronger and taller the tree stands. Our cultural identity is akin to those roots, offering emotional sustenance that can have profound impacts on our mental well-being. Let's walk through this lush emotional forest:

• Grounded in tradition. Individuals grounded in their cultural identity often experience a sense of belonging and stability, which can act as an anchor during tumultuous times, offering a reliable point of return.
• Less lonely, more connected. Feeling isolated? Tapping into our cultural heritage can act as an instant connector. Whether it’s through communal celebrations, group rituals, or simple shared traditions, the collective aspect of cultural experiences can help reduce loneliness.
• Pride and self-esteem. Understanding and appreciating our cultural background often leads to a sense of pride. It’s not just about heritage; it’s about recognizing the struggles, achievements, and resilience of past generations. This connection can lead to a more robust sense of self-worth and confidence in one’s identity.
• Resilience and coping. Over the years, different cultures have developed unique coping mechanisms to deal with hardships. Understanding these mechanisms can provide resilience and strength. Whether it's through storytelling, music, or communal support, there’s often wisdom to be gleaned on how to face challenges.
• Self-expression. Cultural identity often provides avenues for self-expression while bringing us together at the same time. Dance, art, music, and rituals aren't just traditions; they're therapeutic outlets. These activities can provide emotional relief and act as a stress buster.
• The buffer zone. Believe it or not, a strong sense of cultural identity can buffer us against mental health challenges. According to various studies, those with a deep connection to their cultural roots often have lower rates of anxiety and depression.

Using Cultural Identity To Supercharge Our Social Skills

Understanding our cultural roots can enhance our social interactions across the board. We become more empathetic, find it easier to understand different viewpoints, and open ourselves up to more meaningful social experiences.

Step into the world of cultural identity, and you're not just exploring traditions and values — you're also embarking on a journey that can remarkably upgrade your social toolkit. Here’s how connecting with our cultural roots can up our social game:

• Empathy elevator. By diving into our own cultural narratives, we begin to appreciate the richness and complexity of other people's stories. This appreciation nurtures empathy, enabling us to put ourselves in others' shoes and connect at a more profound level.
• Conversation catalyst. Ever been in a social setting where the conversation seems to stall? Cultural tales, traditions, or even fun facts related to your heritage can act as perfect icebreakers or add depth to discussions. You'll soon be the go-to person for riveting stories!
• Perspective power-up. A robust understanding of our cultural identity often means we’re used to seeing situations from multiple perspectives. This skill is a social gold mine! It enables more meaningful discussions and helps avoid misunderstandings.
• Adaptability ace. Interacting with diverse cultural elements primes our brain for adaptability. We become more flexible in social interactions, adjusting seamlessly to various social dynamics and scenarios.
• Listening luminaries. Engaging with cultural stories, music, or language can enhance our listening skills. By truly listening, we not only understand better but also make others feel valued and respected.
• Bridge builder. Recognizing and respecting our cultural identity can make us more open and accepting of differences. This understanding acts as a bridge, connecting disparate groups and fostering harmonious relationships.
• Inclusive instincts. With a solid grip on cultural identity, we’re more likely to be inclusive, actively integrating diverse perspectives and creating an inviting social environment with ease.

Tuning into our cultural identity isn't just a journey inward — it expands our outward connections. The skills we gain give us that extra boost in social settings. Tune into the rhythm of your cultural beat, and watch your social world come alive!

Cultural Identity and the Alcohol Journey

When it comes to the connection between cultural identity and personal habits, alcohol often takes center stage. Many cultures have deep-rooted traditions linked with alcohol, from celebratory toasts to age-old rituals. But what happens when someone wants to cut back their drinking or quit altogether? How do we navigate this personal choice against the backdrop of cultural expectations? Here are some points to keep in mind:

• Drinking cultures. Various cultures embrace alcohol differently. In some, it's integral to family gatherings and festivals; in others, it’s reserved for special rites of passage. In some cultures, alcohol is even frowned upon entirely. Recognizing where alcohol fits into your cultural narrative is the first step to understanding your personal relationship with it.
• Free to choose. Sometimes, our individual consumption patterns might be more a result of cultural conditioning than personal choice. Reflect on why you drink: is it genuine enjoyment, cultural obligation, or social pressure? Taking time to assess your motivations can provide clarity.
• Cutting back with care. If you've decided to reduce your alcohol intake, consider alternatives that still allow you to partake in cultural ceremonies. Maybe it's switching to a non-alcoholic version of a beloved beverage or finding a different way to toast during celebrations.
• Respectful refrain. Quitting alcohol while honoring our culture can be tricky. Communication is key. If alcohol is a prominent part of your cultural celebrations, talk to your loved ones. Explain your reasons and assure them it’s a personal choice, not a rejection of cultural values.
• Support in tradition. While some traditions may include or emphasize alcohol, they still have non-alcoholic traditions. Dive into those! Maybe it's a dance, a song, or a special dish. Let these be your support pillars as you embark on your alcohol-free journey.
• The community chalice. Surrounding yourself with understanding friends and family can be invaluable. If certain gatherings revolve solely around alcohol, suggest new traditions that everyone can enjoy! Create a narrative that aligns with your goals while honoring your cultural roots.
• Redefining rituals. Remember, cultures evolve. If a particular ritual involving alcohol no longer serves you, think of ways to redefine it. Adapt traditions to make them more inclusive and reflective of your current life choices.

In the end, your journey with alcohol — whether you're moderating, quitting, or reshaping your relationship with it — is deeply personal. Yet it intertwines with the cultural threads that make up the fabric of who you are. The challenge is finding a balance that takes both your well-being and your cultural identity into account. With reflection, communication, and creativity, you can create a path that honors your heritage while prioritizing your health and happiness.

Embrace Your Cultural Identity

Finally, here are some tips to embrace your cultural identity, no matter what journey you’re on:

• Root exploration. Research your family tree. It might surprise you! Find out where your ancestors hailed from, the languages they spoke, and the customs they held dear.
• Recipe resurrection. Dust off those family cookbooks. Preparing traditional meals can be a delightful and delicious way to connect with your roots.
• Language learning. Even if you don’t become fluent, learning a few phrases or songs in your ancestral language can be incredibly fulfilling.
• Attire elements. Embrace traditional clothing or accessories. It could be as simple as a piece of jewelry or as elaborate as a full outfit for special occasions.
• Tune in. Music is a universal connector. Create a playlist of traditional songs or tunes. Feel the rhythm, learn the lyrics, dance a little!
• Festive fun. Celebrate cultural festivals or traditions. Whether it's lighting a lantern, flying a kite, or dancing in the rain, join in the festivities.
• Story sessions. Read or listen to cultural folklore and stories. It's like a time machine, transporting you to a different era and connecting you with your ancestors.

A New World Awaits

Cultural identity isn't just about knowing your roots — it's about cherishing and celebrating them. It nourishes your mind, boosts your emotional well-being, and adds vibrant colors to your life. So go on, embrace the beauty of who you are and where you come from. Your cultural identity makes you unique!

And if you’re on a journey to leave alcohol behind, look to your cultural identity as inspiration. Without booze muddling the picture, the discoveries and new experiences waiting for you will be that much more vibrant and exciting!

In Twin Time, writer and cognitive scholar Olga Werby gives a poetic description of cultural identity: “Societies continuously try to recreate themselves — shared holidays, shared news, shared traditions, shared language, shared music, shared myths, shared victories, and shared griefs. Shared origins … So by telling each other stories, we recreate ourselves over and over again. Where do we come from? Where are we going? Who are our heroes? Who are the villains? These stories pass our values as a society from one generation to the next. It’s how we understand each other.”

Have you ever wondered why certain traditions make your heart beat a little faster? Or why the mere aroma of a specific dish takes you on a nostalgic trip down memory lane? Cultural identity might hold the answers. Think of it as the unique treasure chest each of us holds — one that contains stories of our heritage, beliefs, values, and shared experiences. Let's explore the science and importance of cultural identity — and how it can help us on our alcohol cutback journeys and beyond.

The ABCs of Cultural Identity

Cultural identity isn’t just about where we were born or the language we speak; it's about values, beliefs, rituals, and the symbols that resonate within a group. It’s our personal "flavor" — the unique way we view the world based on shared experiences and history.

Why Does Cultural Identity Matter?

We evolved as social beings who need and love to belong and feel connected. This sense of belonging provides security and, according to Maslow's hierarchy of needs (a useful summary of our five top needs as humans) is foundational to our emotional well-being.

Embracing our cultural identity benefits our cognitive abilities, mental health, and social connections. It's like enrolling in a gym for the mind, where every cultural exploration is a rewarding exercise session! 

Brain Food: The Cognitive Benefits of Embracing Cultural Identity

Immersing ourselves in a particular culture helps our cognitive functions — it makes us more adaptable, open-minded, and increases cognitive flexibility. Just as our bodies crave nutrients from various foods, our brains also thrive when exposed to diverse experiences and knowledge. Let's dig into the details:

• Cognitive flexibility. Engaging with our cultural identity often means juggling multiple perspectives, norms, and values. This act of balancing different viewpoints naturally enhances cognitive flexibility: our brain becomes better at adapting to new situations and thinking outside the box.
• Problem-solving skills. Every culture comes with its set of challenges and ways of overcoming them. By understanding these approaches and applying them to our own lives, we’re giving our brain a workout. Over time, we become better at solving problems and thinking critically.
• Curiosity and creativity. Delving into our culture often uncovers fascinating stories, art forms, and traditions. This both satisfies our innate curiosity and acts as fodder for our creativity. We find ourselves connecting dots, coming up with new ideas, and seeing old ones in a fresh light.
• Language. If our cultural identity has a linguistic component different from the one we primarily use, learning even bits of it can turbocharge our cognitive processes. Bilingualism or even basic multilingual skills have been scientifically shown to delay cognitive decline and enhance multitasking abilities. It’s a workout for the brain!
• A boost to memory. Recalling traditional tales, rituals, and practices can improve memory and keep our brain young. It’s similar to remembering a cherished family story. Every time you retell or relive a cultural experience, you're not just preserving it; you’re also giving your memory a mini workout.

Mental Health Boost: The Emotional Benefits of Cultural Connection

Cultural identity is a treasure trove of emotional benefits. In addition to connecting us to the past, it can enhance our present mental well-being. A strong cultural identity can also be a pillar of support, acting as an emotional anchor during tough times. Those with a solid grasp of their cultural identity often feel more grounded and less isolated.

Take a moment to imagine you're a tree (stay with us here!). Every tree has roots, and the deeper and more nourished these roots are, the stronger and taller the tree stands. Our cultural identity is akin to those roots, offering emotional sustenance that can have profound impacts on our mental well-being. Let's walk through this lush emotional forest:

• Grounded in tradition. Individuals grounded in their cultural identity often experience a sense of belonging and stability, which can act as an anchor during tumultuous times, offering a reliable point of return.
• Less lonely, more connected. Feeling isolated? Tapping into our cultural heritage can act as an instant connector. Whether it’s through communal celebrations, group rituals, or simple shared traditions, the collective aspect of cultural experiences can help reduce loneliness.
• Pride and self-esteem. Understanding and appreciating our cultural background often leads to a sense of pride. It’s not just about heritage; it’s about recognizing the struggles, achievements, and resilience of past generations. This connection can lead to a more robust sense of self-worth and confidence in one’s identity.
• Resilience and coping. Over the years, different cultures have developed unique coping mechanisms to deal with hardships. Understanding these mechanisms can provide resilience and strength. Whether it's through storytelling, music, or communal support, there’s often wisdom to be gleaned on how to face challenges.
• Self-expression. Cultural identity often provides avenues for self-expression while bringing us together at the same time. Dance, art, music, and rituals aren't just traditions; they're therapeutic outlets. These activities can provide emotional relief and act as a stress buster.
• The buffer zone. Believe it or not, a strong sense of cultural identity can buffer us against mental health challenges. According to various studies, those with a deep connection to their cultural roots often have lower rates of anxiety and depression.

Using Cultural Identity To Supercharge Our Social Skills

Understanding our cultural roots can enhance our social interactions across the board. We become more empathetic, find it easier to understand different viewpoints, and open ourselves up to more meaningful social experiences.

Step into the world of cultural identity, and you're not just exploring traditions and values — you're also embarking on a journey that can remarkably upgrade your social toolkit. Here’s how connecting with our cultural roots can up our social game:

• Empathy elevator. By diving into our own cultural narratives, we begin to appreciate the richness and complexity of other people's stories. This appreciation nurtures empathy, enabling us to put ourselves in others' shoes and connect at a more profound level.
• Conversation catalyst. Ever been in a social setting where the conversation seems to stall? Cultural tales, traditions, or even fun facts related to your heritage can act as perfect icebreakers or add depth to discussions. You'll soon be the go-to person for riveting stories!
• Perspective power-up. A robust understanding of our cultural identity often means we’re used to seeing situations from multiple perspectives. This skill is a social gold mine! It enables more meaningful discussions and helps avoid misunderstandings.
• Adaptability ace. Interacting with diverse cultural elements primes our brain for adaptability. We become more flexible in social interactions, adjusting seamlessly to various social dynamics and scenarios.
• Listening luminaries. Engaging with cultural stories, music, or language can enhance our listening skills. By truly listening, we not only understand better but also make others feel valued and respected.
• Bridge builder. Recognizing and respecting our cultural identity can make us more open and accepting of differences. This understanding acts as a bridge, connecting disparate groups and fostering harmonious relationships.
• Inclusive instincts. With a solid grip on cultural identity, we’re more likely to be inclusive, actively integrating diverse perspectives and creating an inviting social environment with ease.

Tuning into our cultural identity isn't just a journey inward — it expands our outward connections. The skills we gain give us that extra boost in social settings. Tune into the rhythm of your cultural beat, and watch your social world come alive!

Cultural Identity and the Alcohol Journey

When it comes to the connection between cultural identity and personal habits, alcohol often takes center stage. Many cultures have deep-rooted traditions linked with alcohol, from celebratory toasts to age-old rituals. But what happens when someone wants to cut back their drinking or quit altogether? How do we navigate this personal choice against the backdrop of cultural expectations? Here are some points to keep in mind:

• Drinking cultures. Various cultures embrace alcohol differently. In some, it's integral to family gatherings and festivals; in others, it’s reserved for special rites of passage. In some cultures, alcohol is even frowned upon entirely. Recognizing where alcohol fits into your cultural narrative is the first step to understanding your personal relationship with it.
• Free to choose. Sometimes, our individual consumption patterns might be more a result of cultural conditioning than personal choice. Reflect on why you drink: is it genuine enjoyment, cultural obligation, or social pressure? Taking time to assess your motivations can provide clarity.
• Cutting back with care. If you've decided to reduce your alcohol intake, consider alternatives that still allow you to partake in cultural ceremonies. Maybe it's switching to a non-alcoholic version of a beloved beverage or finding a different way to toast during celebrations.
• Respectful refrain. Quitting alcohol while honoring our culture can be tricky. Communication is key. If alcohol is a prominent part of your cultural celebrations, talk to your loved ones. Explain your reasons and assure them it’s a personal choice, not a rejection of cultural values.
• Support in tradition. While some traditions may include or emphasize alcohol, they still have non-alcoholic traditions. Dive into those! Maybe it's a dance, a song, or a special dish. Let these be your support pillars as you embark on your alcohol-free journey.
• The community chalice. Surrounding yourself with understanding friends and family can be invaluable. If certain gatherings revolve solely around alcohol, suggest new traditions that everyone can enjoy! Create a narrative that aligns with your goals while honoring your cultural roots.
• Redefining rituals. Remember, cultures evolve. If a particular ritual involving alcohol no longer serves you, think of ways to redefine it. Adapt traditions to make them more inclusive and reflective of your current life choices.

In the end, your journey with alcohol — whether you're moderating, quitting, or reshaping your relationship with it — is deeply personal. Yet it intertwines with the cultural threads that make up the fabric of who you are. The challenge is finding a balance that takes both your well-being and your cultural identity into account. With reflection, communication, and creativity, you can create a path that honors your heritage while prioritizing your health and happiness.

Embrace Your Cultural Identity

Finally, here are some tips to embrace your cultural identity, no matter what journey you’re on:

• Root exploration. Research your family tree. It might surprise you! Find out where your ancestors hailed from, the languages they spoke, and the customs they held dear.
• Recipe resurrection. Dust off those family cookbooks. Preparing traditional meals can be a delightful and delicious way to connect with your roots.
• Language learning. Even if you don’t become fluent, learning a few phrases or songs in your ancestral language can be incredibly fulfilling.
• Attire elements. Embrace traditional clothing or accessories. It could be as simple as a piece of jewelry or as elaborate as a full outfit for special occasions.
• Tune in. Music is a universal connector. Create a playlist of traditional songs or tunes. Feel the rhythm, learn the lyrics, dance a little!
• Festive fun. Celebrate cultural festivals or traditions. Whether it's lighting a lantern, flying a kite, or dancing in the rain, join in the festivities.
• Story sessions. Read or listen to cultural folklore and stories. It's like a time machine, transporting you to a different era and connecting you with your ancestors.

A New World Awaits

Cultural identity isn't just about knowing your roots — it's about cherishing and celebrating them. It nourishes your mind, boosts your emotional well-being, and adds vibrant colors to your life. So go on, embrace the beauty of who you are and where you come from. Your cultural identity makes you unique!

And if you’re on a journey to leave alcohol behind, look to your cultural identity as inspiration. Without booze muddling the picture, the discoveries and new experiences waiting for you will be that much more vibrant and exciting!

Discover the World of Winter Mocktails With Reframe!

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! 

As the days get shorter and the weather cools down in the northern hemisphere, most of us start spending a lot more time indoors. This can come with its fair share of fun — game nights with the family, a few more hours to catch up on Netflix shows, dinner parties — but it can also be bothersome. This is especially so for those of us who are cutting back on or quitting alcohol.

Changing our drinking habits requires ongoing persistence and commitment. However, the winter months and the increased amount of time spent indoors can lead to or worsen mental health issues. This can trigger us to drink, as many of our coping mechanisms — outdoor exercise or hangouts with friends, for instance — may not be as available.

It’s important to be prepared with alternatives to alcohol as we navigate winter, so we aren’t tempted to overindulge or stray from our goals. In this blog post, we’ll share several winter mocktails you can enjoy, including some (delicious!) hot non-alcoholic beverages.

What Is a Mocktail?

For those who aren’t familiar, mocktails are non-alcoholic versions of traditional alcoholic beverages — non-alcoholic adaptations of margaritas, mojitos, and Moscow mules, for instance. However, mocktails can also more broadly encompass alcohol alternatives, including sparkling water, teas, and even warm winter drinks like cider or spiced milks. 

Mocktails have gained popularity in bars, especially among the Gen Z sober curious crowd and those who’ve adopted an alcohol-free lifestyle. And many major brands are responding, coming out with non-alcoholic versions of drinks for those who choose not to imbibe. 

While anyone can enjoy a mocktail, they’re an especially good choice for people who are cutting back on or quitting alcohol. Mocktails provide many of the same flavors and textures of alcoholic beverages, minus the negative health effects and intoxication. When someone craves alcohol, mocktails can easily satisfy that craving without the risk of getting drunk or drinking too much. 

Many mocktails even have health benefits when they contain certain spices, such as cinnamon or turmeric. Furthermore, they’re often lower in calories than traditional cocktails, making them an excellent option for those who are quitting alcohol for weight loss. 

Warm Non-Alcoholic Drinks: 6 Recipes To Try

With the cooler weather, many of us might want to cozy up on the couch with a warm beverage. What about warm winter drinks, non-alcoholic of course? Are there any options? 

There are a few, in fact, and we’ll share our favorites here. Each of these warm, wintery drinks will help you break the chill — and also give you a health boost. These options make great choices for non-alcoholic party drinks, so go ahead and serve them up at your next holiday gathering. 

Alcohol-Free Hot Toddy

A hot toddy is a warm, soothing drink typically made with hot water, honey, lemon, and a spirit like whiskey or brandy. It's often enjoyed in cold weather and is sometimes used as a home remedy for cold and flu symptoms. 

This drink can still be enjoyed alcohol-free! And one of the best things about this recipe, aside from its health benefits, is how quickly it comes together. Here’s a recipe to try (adapted from The Spruce Eats). 

Ingredients (makes 1 serving)

• 7 oz hot tea (peppermint, rooibos, chamomile, or decaffeinated Earl Grey)
• 1 tbsp honey
• 1 tsp lemon juice
• ½ tsp ground cinnamon (a cinnamon stick also works)
• ½ tsp cloves
• ½ tsp nutmeg
• Lemon wedge (as garnish)

Instructions

1. Grab all of the ingredients. Add the honey, lemon juice, and spices to a warm mug.  
2. Pour freshly-brewed tea into the mug.
3. Stir everything together for 20 seconds or until mixed. 
4. Add the lemon wedge to the side of the mug as a garnish. Sip and savor the flavors! 

Red Velvet Hot Chocolate

Nothing says winter like hot chocolate! If you’re looking for a change, this red velvet hot chocolate is the perfect blend of indulgent and healthy. (We’ve adapted the recipe, which also comes with an optional coconut whip cream recipe, from Sophie Bourdon.)

Ingredients (makes 2 servings)

• 2 cups dairy-free milk (coconut, oat, cashew, or almond)
• ½ cooked and grated medium-sized beet 
• 3 tbsp cacao powder (raw)
• 3-6 dates, pitted and chopped (you can add more or less depending on how sweet you’d like the drink to be)
• ¼ tsp ground cinnamon
• ½ tsp vanilla extract
• 1 pinch of fine grain sea salt

Instructions

1. Add the milk, beet, cacao powder, pitted dates, cinnamon, and vanilla to a high-speed blender. Blend the mixture until it’s smooth. 
2. Taste the mix for sweetness. If desired, add more dates. Strain the beets through a sieve if they haven’t fully processed.
3. Once it’s combined, add the mixture to a saucepan. Turn the stove to low-medium heat and warm the mix, whisking often.
4. As soon as the mixture warms up, remove it from the stove and pour it into two mugs.
5. Wait for it to cool. If you’d like, add some whipped cream or marshmallows. Enjoy!

Honey Lemon Ginger Tea

The holidays are notorious for their food indulgences. If your digestion has been off, or you’re feeling under the weather, this honey lemon ginger tea can nurse you back to health. (This recipe is adapted from The Wimpy Vegetarian. Note that you will need a tea infuser.)

Ingredients (makes 1 serving)

• 1 cup of water
• 2 tsp freshly-squeezed lemon juice
• 2 tsp grated unpeeled ginger root (feel free to add more if you like it spicy!) 
• 1 tsp honey

Instructions

1. Heat the water up. You can either warm it in the microwave for 90 seconds, or on the stovetop until it boils. Add the water to a mug if choosing the latter option. 
2. Grate the ginger root, then put it in a tea infuser.
3. Squeeze the lemon juice into the mug full of hot water. Add the tea infuser, as well. 
4. Let the mix steep for about 5 minutes.
5. Add the honey in and stir everything together. Once it’s cool enough, enjoy! 

Alcohol-Free Mulled Wine

Mulled wine is a winter classic. If you’re cutting back on alcohol or quitting this holiday season, you can still enjoy this seasonal favorite sans booze.

Bursting with flavors, this drink can quickly become a crowd pleaser at your next holiday function. Try out this recipe, adapted from The Mindful Mocktail. 

Ingredients

• 2 cups each of cranberry juice and pomegranate juice (or a 750 mL bottle of alcohol-free red wine)
• 2 cups water
• 8 cloves
• 1 cinnamon stick
• 3 star anise
• 1 orange, sliced
• Brown sugar (to taste)
• Optional: 6 blackberries

Instructions (makes 4 servings)

1. Combine all of the ingredients into a large saucepan. Set the stove to medium-high heat and bring the mixture to a very low boil. 
2. Once the mixture begins boiling, turn the stove down to low heat and steam for 20-30 minutes. If time allows, allow it to steam for up to an hour.
3. Strain the mixture into a glass or mug. Let it cool down, and once it’s ready, bon appétit! 

Soothing Golden Milk

Whether at a yoga studio or the nearest organic grocery store, most of us have likely come across golden milk. But what exactly is it?

This beverage is popular in Ayurveda, an ancient Indian healing modality that emphasizes eating whole, nourishing foods to support overall well-being. It’s the perfect drink to have as a non-alcoholic nightcap. Here’s how to make it (we’ve adapted the recipe from Downshiftology.)

Ingredients (makes 2 servings)

• 2 cups milk of choice 
• 1 tsp ground turmeric
• 1/4 tsp ground cinnamon 
• 1 pinch ground black pepper
• Sweetener of choice (e.g., coconut sugar, honey, or stevia to taste)
• Optional species: ginger, cardamom, or vanilla extract to taste

Instructions

1. Combine all of the ingredients to a saucepan. Turn your stove to medium heat and bring the mixture to a simmer. To let the flavors blend together, simmer for 10 minutes.
2. Once done, pour the golden milk into a mug and let it cool before drinking. Enjoy! 

Alcohol-Free Homemade Eggnog

For those of us who celebrate Christmas, an alcohol-free eggnog is just the thing! Many grocery stores and cafés have ready-made options available, but there’s something deeply satisfying about making your own. 

This creamy version comes together in about 20 minutes, with another hour and forty minutes to let it sit before consuming. Alcohol-free eggnog is an excellent addition to your winter festivities. Here’s the recipe (adapted from Ahead of Thyme).

Ingredients (makes 4-5 servings)

• 3 cups whole milk
• 2 cups heavy cream
• 3 eggs (room temperature)
• 4 egg yolks (room temperature)
• ⅓ cup sugar
• 1 tbsp vanilla extract
• 1 ½ tsp nutmeg
• ¼ tsp salt
• Optional toppings: whipped cream, ground cinnamon, extra nutmeg

Instructions

1. Add the heavy cream and nutmeg to a large mixing bowl. Place a fine mesh strainer on top, and set them aside. 
2. Combine the milk and vanilla extract in a medium-sized saucepan. Cook the mixture over medium heat and stir occasionally, until the milk starts steaming bubbles form around the sides of it.
3. Grab another mixing bowl and add the eggs, egg yolks, sugar, and salt. Beat the mixture together for 3-5 minutes, or until the mixture is pale and thickened. Mix in the milk slowly and whisk everything together. 
4. Then, pour this mixture back into the saucepan and cook it over low heat. Stir often with a wooden spoon for approximately 6 minutes (or until the mix reaches a temperature of 165 degrees Fahrenheit, as shown on a cooking thermometer). Strain immediately into the mixing bowl containing the heavy cream and nutmeg. 
5. Finally, put the mixture in the refrigerator, uncovered. Allow the eggnog to completely cool down for 2 hours minimum.
6. When serving, pour the eggnog into glasses, but only fill ¾ of the glass. Add whipped cream, cinnamon, and nutmeg as topics if desired. Bon appétit! 

Winter Mocktails: Try One Today!

The world of mocktails is quickly expanding, with more and more options available to us every day. These winter mocktails serve as the perfect warm non-alcoholic drinks to savor during the festive season. Whether you mix up a hot toddy in the evening or make a batch of alcohol-free eggnog to share at the holiday office party, there are plenty of ways to redefine holiday drinking traditions (sans booze!). 

Don’t let cutting back on — or quitting — alcohol this holiday season keep you from savoring soothing beverages. Try one or more of these options to satisfy your sweet tooth, nourish your body with healing spices, and participate in holiday merriment. 

If you want even more mocktail recipes (to be enjoyed any time of the year!) head to the Reframe app for a curated list of suggestions. We’ve got dozens to choose from! Delve into the world of mocktails, and make your taste buds happy while supporting your overall well-being. Happy holidays!

As the days get shorter and the weather cools down in the northern hemisphere, most of us start spending a lot more time indoors. This can come with its fair share of fun — game nights with the family, a few more hours to catch up on Netflix shows, dinner parties — but it can also be bothersome. This is especially so for those of us who are cutting back on or quitting alcohol.

Changing our drinking habits requires ongoing persistence and commitment. However, the winter months and the increased amount of time spent indoors can lead to or worsen mental health issues. This can trigger us to drink, as many of our coping mechanisms — outdoor exercise or hangouts with friends, for instance — may not be as available.

It’s important to be prepared with alternatives to alcohol as we navigate winter, so we aren’t tempted to overindulge or stray from our goals. In this blog post, we’ll share several winter mocktails you can enjoy, including some (delicious!) hot non-alcoholic beverages.

What Is a Mocktail?

For those who aren’t familiar, mocktails are non-alcoholic versions of traditional alcoholic beverages — non-alcoholic adaptations of margaritas, mojitos, and Moscow mules, for instance. However, mocktails can also more broadly encompass alcohol alternatives, including sparkling water, teas, and even warm winter drinks like cider or spiced milks. 

Mocktails have gained popularity in bars, especially among the Gen Z sober curious crowd and those who’ve adopted an alcohol-free lifestyle. And many major brands are responding, coming out with non-alcoholic versions of drinks for those who choose not to imbibe. 

While anyone can enjoy a mocktail, they’re an especially good choice for people who are cutting back on or quitting alcohol. Mocktails provide many of the same flavors and textures of alcoholic beverages, minus the negative health effects and intoxication. When someone craves alcohol, mocktails can easily satisfy that craving without the risk of getting drunk or drinking too much. 

Many mocktails even have health benefits when they contain certain spices, such as cinnamon or turmeric. Furthermore, they’re often lower in calories than traditional cocktails, making them an excellent option for those who are quitting alcohol for weight loss. 

Warm Non-Alcoholic Drinks: 6 Recipes To Try

With the cooler weather, many of us might want to cozy up on the couch with a warm beverage. What about warm winter drinks, non-alcoholic of course? Are there any options? 

There are a few, in fact, and we’ll share our favorites here. Each of these warm, wintery drinks will help you break the chill — and also give you a health boost. These options make great choices for non-alcoholic party drinks, so go ahead and serve them up at your next holiday gathering. 

Alcohol-Free Hot Toddy

A hot toddy is a warm, soothing drink typically made with hot water, honey, lemon, and a spirit like whiskey or brandy. It's often enjoyed in cold weather and is sometimes used as a home remedy for cold and flu symptoms. 

This drink can still be enjoyed alcohol-free! And one of the best things about this recipe, aside from its health benefits, is how quickly it comes together. Here’s a recipe to try (adapted from The Spruce Eats). 

Ingredients (makes 1 serving)

• 7 oz hot tea (peppermint, rooibos, chamomile, or decaffeinated Earl Grey)
• 1 tbsp honey
• 1 tsp lemon juice
• ½ tsp ground cinnamon (a cinnamon stick also works)
• ½ tsp cloves
• ½ tsp nutmeg
• Lemon wedge (as garnish)

Instructions

1. Grab all of the ingredients. Add the honey, lemon juice, and spices to a warm mug.  
2. Pour freshly-brewed tea into the mug.
3. Stir everything together for 20 seconds or until mixed. 
4. Add the lemon wedge to the side of the mug as a garnish. Sip and savor the flavors! 

Red Velvet Hot Chocolate

Nothing says winter like hot chocolate! If you’re looking for a change, this red velvet hot chocolate is the perfect blend of indulgent and healthy. (We’ve adapted the recipe, which also comes with an optional coconut whip cream recipe, from Sophie Bourdon.)

Ingredients (makes 2 servings)

• 2 cups dairy-free milk (coconut, oat, cashew, or almond)
• ½ cooked and grated medium-sized beet 
• 3 tbsp cacao powder (raw)
• 3-6 dates, pitted and chopped (you can add more or less depending on how sweet you’d like the drink to be)
• ¼ tsp ground cinnamon
• ½ tsp vanilla extract
• 1 pinch of fine grain sea salt

Instructions

1. Add the milk, beet, cacao powder, pitted dates, cinnamon, and vanilla to a high-speed blender. Blend the mixture until it’s smooth. 
2. Taste the mix for sweetness. If desired, add more dates. Strain the beets through a sieve if they haven’t fully processed.
3. Once it’s combined, add the mixture to a saucepan. Turn the stove to low-medium heat and warm the mix, whisking often.
4. As soon as the mixture warms up, remove it from the stove and pour it into two mugs.
5. Wait for it to cool. If you’d like, add some whipped cream or marshmallows. Enjoy!

Honey Lemon Ginger Tea

The holidays are notorious for their food indulgences. If your digestion has been off, or you’re feeling under the weather, this honey lemon ginger tea can nurse you back to health. (This recipe is adapted from The Wimpy Vegetarian. Note that you will need a tea infuser.)

Ingredients (makes 1 serving)

• 1 cup of water
• 2 tsp freshly-squeezed lemon juice
• 2 tsp grated unpeeled ginger root (feel free to add more if you like it spicy!) 
• 1 tsp honey

Instructions

1. Heat the water up. You can either warm it in the microwave for 90 seconds, or on the stovetop until it boils. Add the water to a mug if choosing the latter option. 
2. Grate the ginger root, then put it in a tea infuser.
3. Squeeze the lemon juice into the mug full of hot water. Add the tea infuser, as well. 
4. Let the mix steep for about 5 minutes.
5. Add the honey in and stir everything together. Once it’s cool enough, enjoy! 

Alcohol-Free Mulled Wine

Mulled wine is a winter classic. If you’re cutting back on alcohol or quitting this holiday season, you can still enjoy this seasonal favorite sans booze.

Bursting with flavors, this drink can quickly become a crowd pleaser at your next holiday function. Try out this recipe, adapted from The Mindful Mocktail. 

Ingredients

• 2 cups each of cranberry juice and pomegranate juice (or a 750 mL bottle of alcohol-free red wine)
• 2 cups water
• 8 cloves
• 1 cinnamon stick
• 3 star anise
• 1 orange, sliced
• Brown sugar (to taste)
• Optional: 6 blackberries

Instructions (makes 4 servings)

1. Combine all of the ingredients into a large saucepan. Set the stove to medium-high heat and bring the mixture to a very low boil. 
2. Once the mixture begins boiling, turn the stove down to low heat and steam for 20-30 minutes. If time allows, allow it to steam for up to an hour.
3. Strain the mixture into a glass or mug. Let it cool down, and once it’s ready, bon appétit! 

Soothing Golden Milk

Whether at a yoga studio or the nearest organic grocery store, most of us have likely come across golden milk. But what exactly is it?

This beverage is popular in Ayurveda, an ancient Indian healing modality that emphasizes eating whole, nourishing foods to support overall well-being. It’s the perfect drink to have as a non-alcoholic nightcap. Here’s how to make it (we’ve adapted the recipe from Downshiftology.)

Ingredients (makes 2 servings)

• 2 cups milk of choice 
• 1 tsp ground turmeric
• 1/4 tsp ground cinnamon 
• 1 pinch ground black pepper
• Sweetener of choice (e.g., coconut sugar, honey, or stevia to taste)
• Optional species: ginger, cardamom, or vanilla extract to taste

Instructions

1. Combine all of the ingredients to a saucepan. Turn your stove to medium heat and bring the mixture to a simmer. To let the flavors blend together, simmer for 10 minutes.
2. Once done, pour the golden milk into a mug and let it cool before drinking. Enjoy! 

Alcohol-Free Homemade Eggnog

For those of us who celebrate Christmas, an alcohol-free eggnog is just the thing! Many grocery stores and cafés have ready-made options available, but there’s something deeply satisfying about making your own. 

This creamy version comes together in about 20 minutes, with another hour and forty minutes to let it sit before consuming. Alcohol-free eggnog is an excellent addition to your winter festivities. Here’s the recipe (adapted from Ahead of Thyme).

Ingredients (makes 4-5 servings)

• 3 cups whole milk
• 2 cups heavy cream
• 3 eggs (room temperature)
• 4 egg yolks (room temperature)
• ⅓ cup sugar
• 1 tbsp vanilla extract
• 1 ½ tsp nutmeg
• ¼ tsp salt
• Optional toppings: whipped cream, ground cinnamon, extra nutmeg

Instructions

1. Add the heavy cream and nutmeg to a large mixing bowl. Place a fine mesh strainer on top, and set them aside. 
2. Combine the milk and vanilla extract in a medium-sized saucepan. Cook the mixture over medium heat and stir occasionally, until the milk starts steaming bubbles form around the sides of it.
3. Grab another mixing bowl and add the eggs, egg yolks, sugar, and salt. Beat the mixture together for 3-5 minutes, or until the mixture is pale and thickened. Mix in the milk slowly and whisk everything together. 
4. Then, pour this mixture back into the saucepan and cook it over low heat. Stir often with a wooden spoon for approximately 6 minutes (or until the mix reaches a temperature of 165 degrees Fahrenheit, as shown on a cooking thermometer). Strain immediately into the mixing bowl containing the heavy cream and nutmeg. 
5. Finally, put the mixture in the refrigerator, uncovered. Allow the eggnog to completely cool down for 2 hours minimum.
6. When serving, pour the eggnog into glasses, but only fill ¾ of the glass. Add whipped cream, cinnamon, and nutmeg as topics if desired. Bon appétit! 

Winter Mocktails: Try One Today!

The world of mocktails is quickly expanding, with more and more options available to us every day. These winter mocktails serve as the perfect warm non-alcoholic drinks to savor during the festive season. Whether you mix up a hot toddy in the evening or make a batch of alcohol-free eggnog to share at the holiday office party, there are plenty of ways to redefine holiday drinking traditions (sans booze!). 

Don’t let cutting back on — or quitting — alcohol this holiday season keep you from savoring soothing beverages. Try one or more of these options to satisfy your sweet tooth, nourish your body with healing spices, and participate in holiday merriment. 

If you want even more mocktail recipes (to be enjoyed any time of the year!) head to the Reframe app for a curated list of suggestions. We’ve got dozens to choose from! Delve into the world of mocktails, and make your taste buds happy while supporting your overall well-being. Happy holidays!

Get Strong and Healthy With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You did it: you finally bit the bullet and got the tattoo you’ve been thinking about for years. And it didn’t even hurt as much as you thought it would! You want to celebrate, and you’re planning to meet some friends for happy hour to show off your new ink. But, is it ok to drink alcohol right after getting a tattoo — or should you wait?

In this post, we’ll explore how alcohol can affect the tattoo healing process. We’ll look at when it’s safe to drink alcohol and how to care for fresh tattoos properly. Let’s get started!

What Happens to Your Skin When You Get a Tattoo?

Before we look at whether or not it's safe to consume alcohol after getting a tattoo, it’s helpful to understand the process of what goes on under our skin and how it affects our body. Our skin is our largest organ, and tattooing it can be a traumatic process. In fact, tattoos start out as an ink-filled collection of tiny wounds.

Here’s how it works: for a tattoo to be permanent, ink has to get into the dermis, the tissue just underneath the outer layer of our skin (the epidermis). The ink can’t just be distributed on the epidermis because these outer skin cells are continuously dying off and shedding; a tattoo on the epidermis would disappear in just a few weeks. So, the ink is injected into the dermis by a machine that delivers thousands of tiny pricks into the skin via a needle. Modern tattoo machines work quickly; they can pierce the skin to inject ink at a frequency of up to 3,000 pricks per minute.

But the dermis is incredibly sensitive: it’s a delicate layer composed of collagen fibers, nerves, glands and blood vessels. Because the tattooing process creates tens of thousands of tiny wounds into a deep layer of skin, our immune system goes into overdrive. Our body rushes a team of blood cells called macrophages to the site of the tattoo to remove the foreign substance (i.e. ink participles) that are now in the dermis.

It’s a complex process. Macrophages are why tattoos fade over time — but they’re also what makes them permanent. Some macrophages swallow ink particles and eject them through the lymphatic system. However, other macrophages remain in the dermis and allow the injected ink to remain visible.

The bottom line? In many ways, tattoos are voluntary open wounds. They can be traumatic for our skin, triggering our body’s immune response.

Can You Drink Before Getting a Tattoo?

Getting a drink before getting a tattoo might be tempting (especially if we’re a bit on edge), but ultimately it’s not a good idea. Alcohol can thin our blood, which can cause bleeding and interfere with the process. Moreover, while booze might feel like it’s taking an edge off the pain, it might slow down the healing process, ultimately prolonging discomfort. And last but not least, tattoos are forever — so we want to be fully aware of what we’re doing when we’re working with the artist on finalizing the design!

Why You Should Avoid Alcohol After Getting a Tattoo

While we might also be tempted to celebrate our fresh ink with a drink or two, it’s important to remember that we’ve just created a big open wound on our body that needs to heal. And drinking can interrupt that healing process. This is why it’s generally advised to refrain from drinking for at least 48-72 hours after getting a tattoo. Let’s take a closer look at how alcohol interferes with the healing process:

Alcohol Increases Bleeding

After getting a tattoo, blood and plasma typically leak from the tattoo as part of the healing process. This typically occurs for the next 24 to 48 hours, and it’s our body’s natural response to being wounded.

The problem with alcohol is that it’s a blood thinner, preventing blood cells from sticking together and forming clots. This can be dangerous, as we might experience prolonged or continued bleeding, or even excess bleeding if we drink alcohol after getting a tattoo.

Not only does it get messy, but the excess bleeding could push ink out of our tattoo before it has settled properly, resulting in a faded look. Thinned blood also makes it harder for our body to scab the new wound and form new skin, preventing proper healing. It doesn’t take much — even just one beer or alcoholic drink can thin our blood and reduce our blood’s ability to clot.

Alcohol Increases Risk of Infection

One of the biggest concerns after getting a tattoo is getting an infection. Our immune system plays a big role in fighting off any harmful bacteria at the site of a wound — or a tattoo. But alcohol can actually weaken our immune response, making it harder to fight off a possible infection. If we do get an infection and it’s not managed in time, it can lead to sepsis or send us into a life-threatening condition called septic shock, a widespread infection causing organ failure and dangerously low blood pressure.

Alcohol Increases Swelling

A tattoo often causes swelling at the ink site as part of our body’s normal healing process. Drinking alcohol widens our blood vessels through a process called vasodilation, which can also cause swelling. If we’re already experiencing swelling from the tattoo, consuming alcohol can make it worse, resulting in an extended recovery time.

Alcohol Causes Dehydration

Alcohol is a diuretic: it promotes water loss through urine. This is why we often urinate more frequently while drinking, but it’s also what causes us to get so dehydrated. Dehydration can also lead to dry and flaky skin, making our tattoo more prone to cracking and scabbing, which can ruin the quality and overall appearance. Plus, being dehydrated can cause further swelling and inflammation.

The bottom line is that consuming alcohol after a tattoo may not only affect its quality, but can put us at a greater risk for infection and delay the overall healing process. While it’s recommended to avoid alcohol for at least 48 hours after getting a tattoo, it might be wise to wait a full week to ensure there is no risk of blood thinning or excess bleeding. Plus, by the end of a week, a tattoo starts to form scabs and dry skin, which means it’s healing properly.

What Else Should You Avoid After Getting a Tattoo?

Now that we understand why we shouldn’t drink alcohol after getting a tattoo, what else should we avoid? After getting a tattoo, the tattoo artist or parlor usually provides after care instructions. Here are some helpful tips: 


• Avoid sun exposure. Exposing your tattoo to direct sunlight could impact the healing process, as well as cause deterioration in the skin and ink. This might make it fade away more quickly. Obviously you can’t avoid sunlight entirely, but avoid sunbathing for long periods of time. Once it heals, consider investing in tattoo-specific sunscreen to keep it protected from the sun. 
• Avoid excess water exposure. Avoid submerging your tattoo in water until it’s healed. Excess water exposure can interfere with the healing process or cause infection to develop around the tattooed area. This doesn’t mean not showering, but don’t go for a swim, relax in a hot tub, or take a bubble bath until the tattoo is healed.
• Avoid scented soaps. Washing your tattoo with soap is essential for keeping it healthy and clean, but you should be mindful of what soap you’re using. Scented soap fragrances can irritate the skin and tattoo. Opt instead for unscented, antibacterial soaps. Wash the tattoo about twice a day until it’s healed.
• Avoid over moisturizing. As the tattoo heals and the wrap comes off, it might become itchy, dry, or irritated. While moisturizer is good for a tattoo, using too much can trap bacteria and cause an infection. Apply lotion in a thin layer on regular intervals, but allow plenty of time to pass before applying more. Similarly, avoid using medicated products like Neosporin, as they could create an allergic reaction that could lead to a rash or bumps. 
• Avoid excess sweat. While we can’t stop ourselves from sweating entirely, avoid participating in heavy sweating activities or gym sessions until the tattoo is healed. Gyms, saunas, and activities such as hot yoga can expose the tattoo to bacteria and cause an infection.
• Avoid touching and picking it. Just as we shouldn’t pick off a scab, we shouldn’t pick at a tattoo as it’s healing. Doing so could expose it to bacteria on our hands that can lead to an infection. Plus, we could end up pulling out some of the ink, leading to discoloration or scars. 
• Avoid tight fighting clothing. It’s important to let a tattoo breathe for it to heal properly. Tight clothing can stick to the skin, preventing airflow and promoting sweating, chafing, and rubbing. Plus when clothing rubs against a new tattoo, it can cause irritation or itching. Opt instead for losing fitting clothing that lets air circulate.

When Can You Drink Alcohol After Getting a Tattoo?

It’s best to wait until the healing process is well underway — about 24 to 48 hours. Proper hydration and rest are essential for everything to go smoothly, so wait a day or two at the very least.

What Should You Consume or Drink After Getting a Tattoo?

Healing any type of wound is a gradual process, but there are ways to promote proper healing:

• Hydrate. Hydration is important regardless, but after getting a tattoo, proper hydration can help support our immune system and promote proper healing. Hydration is good for our skin, too – preventing it from getting too dry and wrinkly. So make sure to drink plenty of water after getting inked.
• Eat dark green leafy vegetables. These vegetables are rich in vitamin K, which is responsible for blood clotting and thickening. This can help prevent excess bleeding after getting a tattoo. Opt for veggies such as kale, broccoli, spinach, cabbage, lettuce, or collard greens.
• Eat antioxidant-rich foods. Antioxidant-rich foods help heal damaged cells, so they’re particularly beneficial after getting a tattoo. Blueberries, strawberries, raspberries, dark chocolate, nuts (especially pecans), artichokes, and beans are good sources of antioxidants.
• Eat vitamin C-rich foods. Vitamin C is vital for our immune system and can help promote wound healing. Citrus like oranges, lemon, and grapefruit are particularly good sources of vitamin C. Bell peppers, strawberries, kiwi, tomatoes, and broccoli are also good sources.

On the flip side, avoid foods that promote inflammation, such as red meats; foods high in sugar, salt and additives; and overly processed foods. These can interfere with the body’s natural healing processes.

The Bottom Line

Tattoos are fun and they can be meaningful, but the process of getting them can traumatize our skin, sending our immune system into overdrive. It’s important to avoid anything that might prevent or prolong healing — and that includes alcohol. As a blood thinner, alcohol can cause us to bleed excessively after getting a tattoo. It also increases our risk of infection, swelling, and dehydration. All of these things not only make it more difficult to heal, but can impact the quality of our tattoo. Focus instead of staying hydrated and eating foods full of vitamin K, antioxidants, and vitamin C, all of which support our immune system and promote healing.

If you want to cut back on your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their overall health and well-being.

You did it: you finally bit the bullet and got the tattoo you’ve been thinking about for years. And it didn’t even hurt as much as you thought it would! You want to celebrate, and you’re planning to meet some friends for happy hour to show off your new ink. But, is it ok to drink alcohol right after getting a tattoo — or should you wait?

In this post, we’ll explore how alcohol can affect the tattoo healing process. We’ll look at when it’s safe to drink alcohol and how to care for fresh tattoos properly. Let’s get started!

What Happens to Your Skin When You Get a Tattoo?

Before we look at whether or not it's safe to consume alcohol after getting a tattoo, it’s helpful to understand the process of what goes on under our skin and how it affects our body. Our skin is our largest organ, and tattooing it can be a traumatic process. In fact, tattoos start out as an ink-filled collection of tiny wounds.

Here’s how it works: for a tattoo to be permanent, ink has to get into the dermis, the tissue just underneath the outer layer of our skin (the epidermis). The ink can’t just be distributed on the epidermis because these outer skin cells are continuously dying off and shedding; a tattoo on the epidermis would disappear in just a few weeks. So, the ink is injected into the dermis by a machine that delivers thousands of tiny pricks into the skin via a needle. Modern tattoo machines work quickly; they can pierce the skin to inject ink at a frequency of up to 3,000 pricks per minute.

But the dermis is incredibly sensitive: it’s a delicate layer composed of collagen fibers, nerves, glands and blood vessels. Because the tattooing process creates tens of thousands of tiny wounds into a deep layer of skin, our immune system goes into overdrive. Our body rushes a team of blood cells called macrophages to the site of the tattoo to remove the foreign substance (i.e. ink participles) that are now in the dermis.

It’s a complex process. Macrophages are why tattoos fade over time — but they’re also what makes them permanent. Some macrophages swallow ink particles and eject them through the lymphatic system. However, other macrophages remain in the dermis and allow the injected ink to remain visible.

The bottom line? In many ways, tattoos are voluntary open wounds. They can be traumatic for our skin, triggering our body’s immune response.

Can You Drink Before Getting a Tattoo?

Getting a drink before getting a tattoo might be tempting (especially if we’re a bit on edge), but ultimately it’s not a good idea. Alcohol can thin our blood, which can cause bleeding and interfere with the process. Moreover, while booze might feel like it’s taking an edge off the pain, it might slow down the healing process, ultimately prolonging discomfort. And last but not least, tattoos are forever — so we want to be fully aware of what we’re doing when we’re working with the artist on finalizing the design!

Why You Should Avoid Alcohol After Getting a Tattoo

While we might also be tempted to celebrate our fresh ink with a drink or two, it’s important to remember that we’ve just created a big open wound on our body that needs to heal. And drinking can interrupt that healing process. This is why it’s generally advised to refrain from drinking for at least 48-72 hours after getting a tattoo. Let’s take a closer look at how alcohol interferes with the healing process:

Alcohol Increases Bleeding

After getting a tattoo, blood and plasma typically leak from the tattoo as part of the healing process. This typically occurs for the next 24 to 48 hours, and it’s our body’s natural response to being wounded.

The problem with alcohol is that it’s a blood thinner, preventing blood cells from sticking together and forming clots. This can be dangerous, as we might experience prolonged or continued bleeding, or even excess bleeding if we drink alcohol after getting a tattoo.

Not only does it get messy, but the excess bleeding could push ink out of our tattoo before it has settled properly, resulting in a faded look. Thinned blood also makes it harder for our body to scab the new wound and form new skin, preventing proper healing. It doesn’t take much — even just one beer or alcoholic drink can thin our blood and reduce our blood’s ability to clot.

Alcohol Increases Risk of Infection

One of the biggest concerns after getting a tattoo is getting an infection. Our immune system plays a big role in fighting off any harmful bacteria at the site of a wound — or a tattoo. But alcohol can actually weaken our immune response, making it harder to fight off a possible infection. If we do get an infection and it’s not managed in time, it can lead to sepsis or send us into a life-threatening condition called septic shock, a widespread infection causing organ failure and dangerously low blood pressure.

Alcohol Increases Swelling

A tattoo often causes swelling at the ink site as part of our body’s normal healing process. Drinking alcohol widens our blood vessels through a process called vasodilation, which can also cause swelling. If we’re already experiencing swelling from the tattoo, consuming alcohol can make it worse, resulting in an extended recovery time.

Alcohol Causes Dehydration

Alcohol is a diuretic: it promotes water loss through urine. This is why we often urinate more frequently while drinking, but it’s also what causes us to get so dehydrated. Dehydration can also lead to dry and flaky skin, making our tattoo more prone to cracking and scabbing, which can ruin the quality and overall appearance. Plus, being dehydrated can cause further swelling and inflammation.

The bottom line is that consuming alcohol after a tattoo may not only affect its quality, but can put us at a greater risk for infection and delay the overall healing process. While it’s recommended to avoid alcohol for at least 48 hours after getting a tattoo, it might be wise to wait a full week to ensure there is no risk of blood thinning or excess bleeding. Plus, by the end of a week, a tattoo starts to form scabs and dry skin, which means it’s healing properly.

What Else Should You Avoid After Getting a Tattoo?

Now that we understand why we shouldn’t drink alcohol after getting a tattoo, what else should we avoid? After getting a tattoo, the tattoo artist or parlor usually provides after care instructions. Here are some helpful tips: 


• Avoid sun exposure. Exposing your tattoo to direct sunlight could impact the healing process, as well as cause deterioration in the skin and ink. This might make it fade away more quickly. Obviously you can’t avoid sunlight entirely, but avoid sunbathing for long periods of time. Once it heals, consider investing in tattoo-specific sunscreen to keep it protected from the sun. 
• Avoid excess water exposure. Avoid submerging your tattoo in water until it’s healed. Excess water exposure can interfere with the healing process or cause infection to develop around the tattooed area. This doesn’t mean not showering, but don’t go for a swim, relax in a hot tub, or take a bubble bath until the tattoo is healed.
• Avoid scented soaps. Washing your tattoo with soap is essential for keeping it healthy and clean, but you should be mindful of what soap you’re using. Scented soap fragrances can irritate the skin and tattoo. Opt instead for unscented, antibacterial soaps. Wash the tattoo about twice a day until it’s healed.
• Avoid over moisturizing. As the tattoo heals and the wrap comes off, it might become itchy, dry, or irritated. While moisturizer is good for a tattoo, using too much can trap bacteria and cause an infection. Apply lotion in a thin layer on regular intervals, but allow plenty of time to pass before applying more. Similarly, avoid using medicated products like Neosporin, as they could create an allergic reaction that could lead to a rash or bumps. 
• Avoid excess sweat. While we can’t stop ourselves from sweating entirely, avoid participating in heavy sweating activities or gym sessions until the tattoo is healed. Gyms, saunas, and activities such as hot yoga can expose the tattoo to bacteria and cause an infection.
• Avoid touching and picking it. Just as we shouldn’t pick off a scab, we shouldn’t pick at a tattoo as it’s healing. Doing so could expose it to bacteria on our hands that can lead to an infection. Plus, we could end up pulling out some of the ink, leading to discoloration or scars. 
• Avoid tight fighting clothing. It’s important to let a tattoo breathe for it to heal properly. Tight clothing can stick to the skin, preventing airflow and promoting sweating, chafing, and rubbing. Plus when clothing rubs against a new tattoo, it can cause irritation or itching. Opt instead for losing fitting clothing that lets air circulate.

When Can You Drink Alcohol After Getting a Tattoo?

It’s best to wait until the healing process is well underway — about 24 to 48 hours. Proper hydration and rest are essential for everything to go smoothly, so wait a day or two at the very least.

What Should You Consume or Drink After Getting a Tattoo?

Healing any type of wound is a gradual process, but there are ways to promote proper healing:

• Hydrate. Hydration is important regardless, but after getting a tattoo, proper hydration can help support our immune system and promote proper healing. Hydration is good for our skin, too – preventing it from getting too dry and wrinkly. So make sure to drink plenty of water after getting inked.
• Eat dark green leafy vegetables. These vegetables are rich in vitamin K, which is responsible for blood clotting and thickening. This can help prevent excess bleeding after getting a tattoo. Opt for veggies such as kale, broccoli, spinach, cabbage, lettuce, or collard greens.
• Eat antioxidant-rich foods. Antioxidant-rich foods help heal damaged cells, so they’re particularly beneficial after getting a tattoo. Blueberries, strawberries, raspberries, dark chocolate, nuts (especially pecans), artichokes, and beans are good sources of antioxidants.
• Eat vitamin C-rich foods. Vitamin C is vital for our immune system and can help promote wound healing. Citrus like oranges, lemon, and grapefruit are particularly good sources of vitamin C. Bell peppers, strawberries, kiwi, tomatoes, and broccoli are also good sources.

On the flip side, avoid foods that promote inflammation, such as red meats; foods high in sugar, salt and additives; and overly processed foods. These can interfere with the body’s natural healing processes.

The Bottom Line

Tattoos are fun and they can be meaningful, but the process of getting them can traumatize our skin, sending our immune system into overdrive. It’s important to avoid anything that might prevent or prolong healing — and that includes alcohol. As a blood thinner, alcohol can cause us to bleed excessively after getting a tattoo. It also increases our risk of infection, swelling, and dehydration. All of these things not only make it more difficult to heal, but can impact the quality of our tattoo. Focus instead of staying hydrated and eating foods full of vitamin K, antioxidants, and vitamin C, all of which support our immune system and promote healing.

If you want to cut back on your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their overall health and well-being.

Build Better Drinking Habits With Reframe!

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 use disorder (AUD) is one of the leading public health challenges in the United States. The 2021 National Survey on Drug Use and Health found that 29.5 million people ages 12 and older had AUD in the previous year. 

This is an alarming number, considering AUD’s negative impact on our physical and emotional well-being. But what is an “alcoholic,” exactly? What are some early signs of alcoholism? And in which stage of alcoholism does the drinker face serious health problems due to chronic alcohol use?

To understand how to treat or prevent this condition, let’s first consider what causes AUD and explore the three stages of alcohol use disorder. With this solid foundation, we can safeguard our health and ultimately, thrive.

What Is Alcohol Use Disorder (AUD)?

Alcohol use disorder (AUD) is more than just a challenge in controlling alcohol consumption; it's a serious and nuanced medical condition. At its core, AUD is defined by a persistent pattern of alcohol use that results in significant impairment or distress. This condition goes beyond the occasional overindulgence, marking a profound and often detrimental impact on a person's life, affecting their social interactions, work responsibilities, and overall health.

What Causes AUD?

Various factors, such as genetic predisposition, environmental influences, and changes in brain chemistry all influence AUD. Research suggests that certain genes may increase a person’s susceptibility to developing AUD. Environmental factors, such as stress, peer pressure, and the availability of alcohol, also contribute significantly to its onset and progression.

At the neurological level, alcohol consumption increases dopamine levels. Dopamine, known as the “feel-good” neurotransmitter, plays a major role in the brain's reward system. This dopamine release creates a sense of pleasure and euphoria, reinforcing alcohol use and urging us to drink more despite negative consequences. Over time, our brain adapts to these elevated dopamine levels, leading to tolerance — a need for increased amounts of alcohol to achieve the same effect.

Another key neurotransmitter that alcohol affects is gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter in the brain. Alcohol enhances the inhibitory effects of GABA, leading to relaxation and sedation. However, chronic alcohol use disrupts this balance, affecting neural pathways and potentially leading to dependency. As our brain becomes accustomed to alcohol’s presence, withdrawal symptoms emerge in its absence, further complicating the addiction cycle.

In understanding AUD, it's critical to recognize that this condition is not a matter of lack of willpower or moral failing. It's a serious medical issue requiring a compassionate, multifaceted approach to treatment, encompassing medical intervention, psychological support, and lifestyle modifications. As our understanding of AUD deepens, so does our ability to provide more effective and targeted interventions, offering hope and support to those affected by this complex disorder.

Is Alcohol Use Disorder a Disease?

Classifying alcohol use disorder (AUD) as a disease is pivotal for both its understanding and management. This categorization aligns AUD with other chronic conditions such as diabetes or heart disease, underscoring its seriousness and the necessity for systematic, ongoing care. AUD is characterized by significant disruptions in brain function, particularly in how the brain regulates pleasure, stress, and decision-making. This disruption is not just a temporary concern; it often results in long-lasting changes to brain structure and function, similar to how chronic diseases can permanently affect other organs.

The disease model of AUD also shifts the perspective from a moral failing or lack of willpower, as discussed above, to a medical condition that requires treatment and compassion. It plays a vital role in reducing the stigma associated with AUD, encouraging people to seek help and adhere to treatment plans, much like they would for any other chronic disease.

The 3 Stages of Alcohol Use Disorder

Alcohol use disorder (AUD) is not a static condition. It instead evolves through various stages, each with its own characteristics and challenges. Understanding these stages provides insight into the progression of the disorder and guides effective intervention strategies. Here are some common alcoholism symptoms associated with the different stages of alcoholism.

• Early stage. This initial phase is often marked by patterns of binge drinking or an increased tolerance to alcohol. People in this stage may not drink daily, but when they do, they consume large amounts, often exceeding social drinking norms. The increase in tolerance — needing more alcohol to feel its effects — is a key indicator of the brain adapting to the alcohol's presence. At this stage, the impact on daily life may be less noticeable, with people maintaining their social and occupational responsibilities. However, the seeds of dependency are often sown during this phase.
• Middle stage. As AUD progresses to the middle stage, patterns of regular drinking emerge, driven largely by a desire to avoid withdrawal symptoms. These symptoms can range from mild discomfort to severe physical and psychological distress, making abstaining from alcohol increasingly difficult. During this stage, the consequences of alcohol use become more apparent and damaging. Work performance may decline, relationships may suffer, and there may be legal or financial problems due to alcohol-related issues. The affected person often begins to prioritize drinking over other activities and responsibilities.
• Late stage. In the late stage of AUD, alcohol use is typically chronic and accompanied by significant physical and mental health problems. The body may show signs of long-term alcohol abuse, such as liver damage, cardiovascular problems, or neurological issues. Mentally, people may experience depression, anxiety, or other mental health disorders. Social and occupational functioning is often severely impaired, and the person may be unable to maintain stable employment or relationships. This stage is also marked by a high risk of dangerous drinking behaviors, such as drinking despite known health problems or driving under the influence.

In each of these stages, the progression of AUD affects not just a person’s health, but also their ability to interact with others and engage in daily activities. Early recognition and intervention are crucial in preventing the progression to more severe stages and in providing effective treatment and support.

AUD Treatment

AUD treatment is a comprehensive process that addresses both the physical dependence on alcohol and the underlying psychological factors. This multifaceted approach is crucial for effective recovery and long-term sobriety.

• Detoxification. This is often the first step in the treatment process, especially for those with severe AUD. Detoxification involves safely withdrawing from alcohol, usually under medical supervision. This stage can be challenging due to the physical and psychological symptoms of withdrawal, which can range from mild anxiety and shakiness to severe complications like seizures or delirium tremens (DTs). Medical supervision during detox ensures that these symptoms are safely managed, often through the use of medication.
• Counseling and behavioral therapies. These therapies form the cornerstone of AUD treatment. Counseling, whether individual or group-based, helps people understand the root causes of their alcohol use, such as stress, trauma, or mental health disorders. Behavioral therapies, such as cognitive behavioral therapy (CBT), teach coping strategies to deal with triggers and cravings. They also guide people in altering harmful thinking patterns that contribute to alcohol abuse. Furthermore, these therapies also help in developing skills for handling everyday stressors and emotions without resorting to alcohol.
• Medication. Certain medications assist in reducing cravings and managing withdrawal symptoms. Medications like naltrexone, acamprosate, and disulfiram have proven effective in helping people maintain abstinence. These medications work by either reducing the rewarding effects of alcohol, alleviating withdrawal symptoms, or creating adverse reactions when alcohol is consumed, thus discouraging its use.
• Support groups. Support groups, such as Alcoholics Anonymous (AA), provide a community of peers who share similar experiences with AUD. These groups offer emotional support, understanding, and encouragement throughout the recovery journey. Furthermore, Reframe’s in-app forum allows users to connect with like-minded folks from around the world. Seek support, gain valuable insights, and encourage others through this anonymous feature. The sense of community and shared experience is invaluable, as it provides a space where people can discuss their struggles and successes in a nonjudgmental environment.

In addition to these core components, lifestyle changes are also crucial in AUD treatment. This includes adopting a healthy diet, engaging in regular physical activity, and establishing a supportive social network. Lifestyle changes not only support physical health but also enhance mental well-being, both of which are essential for recovery.

AUD treatment is not a one-size-fits-all process. It requires a personalized approach, taking into account a person’s specific needs, the severity of their disorder, and any co-occurring mental health conditions. With the right combination of medical care, therapy, medication, and support, people with AUD can embark on a path to recovery and regain control over their lives.

Preventing AUD: Proactive Steps

Prevention is vital and involves understanding risk factors and early intervention. Here are a few science-backed ways to prevent AUD and its associated complications:

• Monitor alcohol intake. Keep a diary of your drinking habits to identify patterns. Note down when and why you drink. Is it when you’re stressed? Bored? Angry? Lonely? This awareness can be enlightening and a catalyst for change. You can also monitor your intake through Reframe’s personalized drink tracker, which allows you to set realistic targets and reminds you to log your drinks through SMS notifications.
• Set realistic goals. Gradually reduce your intake and set clear, achievable targets. For example, limit drinking to weekends only. Once you’re comfortable with alcohol-free weekdays, challenge yourself to drink a mocktail when you’re out with friends instead of your usual alcoholic drink. These new habits will be easier to sustain with time and consistency.
• Find alternatives. Engage in activities that don’t involve alcohol, such as sports or hobbies. You can also join (or start!) a club, take a new class, or reconnect with friends over coffee or tea. These activities not only distract you from drinking but also improve your overall health.
• Build a support network. Surround yourself with people who support your goals. Communicate these goals with friends and family and let them know how they can support you. For example, you might ask your friend to meet for a walk instead of your usual happy hour. Or you can ask your partner to keep alcohol out of sight so you’re not tempted to drink. Consider joining a support group, where experiences and struggles can be shared with people who get it. We have several in the Reframe forum!
• Seek professional help. If you're struggling, don’t hesitate to consult a healthcare provider, such as your primary care physician or a mental health specialist. They can develop a personalized plan for addressing your drinking habits or refer you to someone who can. Remember: there’s no shame in seeking help! It’s actually one of the bravest things you can do for your overall well-being.
• Educate yourself. Learn about the effects of alcohol on the body and mind. Knowledge is power! Understanding the risks of alcohol can inspire change and keep you motivated to stick to your goals. Continue seeking out information about alcohol’s effects on your brain and body through the Reframe blog.
• Practice self-care. Prioritize activities that promote mental and physical well-being. This includes adequate sleep, a balanced diet, and stress management. A healthy body supports a healthy mind!

A Journey of Hope

Overcoming AUD is a journey — often challenging but always rewarding. Every small step towards a healthier lifestyle is a victory, a reclaiming of control and well-being. Remember, change is possible, and support is available. Your journey to recovery can start today!

Alcohol use disorder (AUD) is one of the leading public health challenges in the United States. The 2021 National Survey on Drug Use and Health found that 29.5 million people ages 12 and older had AUD in the previous year. 

This is an alarming number, considering AUD’s negative impact on our physical and emotional well-being. But what is an “alcoholic,” exactly? What are some early signs of alcoholism? And in which stage of alcoholism does the drinker face serious health problems due to chronic alcohol use?

To understand how to treat or prevent this condition, let’s first consider what causes AUD and explore the three stages of alcohol use disorder. With this solid foundation, we can safeguard our health and ultimately, thrive.

What Is Alcohol Use Disorder (AUD)?

Alcohol use disorder (AUD) is more than just a challenge in controlling alcohol consumption; it's a serious and nuanced medical condition. At its core, AUD is defined by a persistent pattern of alcohol use that results in significant impairment or distress. This condition goes beyond the occasional overindulgence, marking a profound and often detrimental impact on a person's life, affecting their social interactions, work responsibilities, and overall health.

What Causes AUD?

Various factors, such as genetic predisposition, environmental influences, and changes in brain chemistry all influence AUD. Research suggests that certain genes may increase a person’s susceptibility to developing AUD. Environmental factors, such as stress, peer pressure, and the availability of alcohol, also contribute significantly to its onset and progression.

At the neurological level, alcohol consumption increases dopamine levels. Dopamine, known as the “feel-good” neurotransmitter, plays a major role in the brain's reward system. This dopamine release creates a sense of pleasure and euphoria, reinforcing alcohol use and urging us to drink more despite negative consequences. Over time, our brain adapts to these elevated dopamine levels, leading to tolerance — a need for increased amounts of alcohol to achieve the same effect.

Another key neurotransmitter that alcohol affects is gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter in the brain. Alcohol enhances the inhibitory effects of GABA, leading to relaxation and sedation. However, chronic alcohol use disrupts this balance, affecting neural pathways and potentially leading to dependency. As our brain becomes accustomed to alcohol’s presence, withdrawal symptoms emerge in its absence, further complicating the addiction cycle.

In understanding AUD, it's critical to recognize that this condition is not a matter of lack of willpower or moral failing. It's a serious medical issue requiring a compassionate, multifaceted approach to treatment, encompassing medical intervention, psychological support, and lifestyle modifications. As our understanding of AUD deepens, so does our ability to provide more effective and targeted interventions, offering hope and support to those affected by this complex disorder.

Is Alcohol Use Disorder a Disease?

Classifying alcohol use disorder (AUD) as a disease is pivotal for both its understanding and management. This categorization aligns AUD with other chronic conditions such as diabetes or heart disease, underscoring its seriousness and the necessity for systematic, ongoing care. AUD is characterized by significant disruptions in brain function, particularly in how the brain regulates pleasure, stress, and decision-making. This disruption is not just a temporary concern; it often results in long-lasting changes to brain structure and function, similar to how chronic diseases can permanently affect other organs.

The disease model of AUD also shifts the perspective from a moral failing or lack of willpower, as discussed above, to a medical condition that requires treatment and compassion. It plays a vital role in reducing the stigma associated with AUD, encouraging people to seek help and adhere to treatment plans, much like they would for any other chronic disease.

The 3 Stages of Alcohol Use Disorder

Alcohol use disorder (AUD) is not a static condition. It instead evolves through various stages, each with its own characteristics and challenges. Understanding these stages provides insight into the progression of the disorder and guides effective intervention strategies. Here are some common alcoholism symptoms associated with the different stages of alcoholism.

• Early stage. This initial phase is often marked by patterns of binge drinking or an increased tolerance to alcohol. People in this stage may not drink daily, but when they do, they consume large amounts, often exceeding social drinking norms. The increase in tolerance — needing more alcohol to feel its effects — is a key indicator of the brain adapting to the alcohol's presence. At this stage, the impact on daily life may be less noticeable, with people maintaining their social and occupational responsibilities. However, the seeds of dependency are often sown during this phase.
• Middle stage. As AUD progresses to the middle stage, patterns of regular drinking emerge, driven largely by a desire to avoid withdrawal symptoms. These symptoms can range from mild discomfort to severe physical and psychological distress, making abstaining from alcohol increasingly difficult. During this stage, the consequences of alcohol use become more apparent and damaging. Work performance may decline, relationships may suffer, and there may be legal or financial problems due to alcohol-related issues. The affected person often begins to prioritize drinking over other activities and responsibilities.
• Late stage. In the late stage of AUD, alcohol use is typically chronic and accompanied by significant physical and mental health problems. The body may show signs of long-term alcohol abuse, such as liver damage, cardiovascular problems, or neurological issues. Mentally, people may experience depression, anxiety, or other mental health disorders. Social and occupational functioning is often severely impaired, and the person may be unable to maintain stable employment or relationships. This stage is also marked by a high risk of dangerous drinking behaviors, such as drinking despite known health problems or driving under the influence.

In each of these stages, the progression of AUD affects not just a person’s health, but also their ability to interact with others and engage in daily activities. Early recognition and intervention are crucial in preventing the progression to more severe stages and in providing effective treatment and support.

AUD Treatment

AUD treatment is a comprehensive process that addresses both the physical dependence on alcohol and the underlying psychological factors. This multifaceted approach is crucial for effective recovery and long-term sobriety.

• Detoxification. This is often the first step in the treatment process, especially for those with severe AUD. Detoxification involves safely withdrawing from alcohol, usually under medical supervision. This stage can be challenging due to the physical and psychological symptoms of withdrawal, which can range from mild anxiety and shakiness to severe complications like seizures or delirium tremens (DTs). Medical supervision during detox ensures that these symptoms are safely managed, often through the use of medication.
• Counseling and behavioral therapies. These therapies form the cornerstone of AUD treatment. Counseling, whether individual or group-based, helps people understand the root causes of their alcohol use, such as stress, trauma, or mental health disorders. Behavioral therapies, such as cognitive behavioral therapy (CBT), teach coping strategies to deal with triggers and cravings. They also guide people in altering harmful thinking patterns that contribute to alcohol abuse. Furthermore, these therapies also help in developing skills for handling everyday stressors and emotions without resorting to alcohol.
• Medication. Certain medications assist in reducing cravings and managing withdrawal symptoms. Medications like naltrexone, acamprosate, and disulfiram have proven effective in helping people maintain abstinence. These medications work by either reducing the rewarding effects of alcohol, alleviating withdrawal symptoms, or creating adverse reactions when alcohol is consumed, thus discouraging its use.
• Support groups. Support groups, such as Alcoholics Anonymous (AA), provide a community of peers who share similar experiences with AUD. These groups offer emotional support, understanding, and encouragement throughout the recovery journey. Furthermore, Reframe’s in-app forum allows users to connect with like-minded folks from around the world. Seek support, gain valuable insights, and encourage others through this anonymous feature. The sense of community and shared experience is invaluable, as it provides a space where people can discuss their struggles and successes in a nonjudgmental environment.

In addition to these core components, lifestyle changes are also crucial in AUD treatment. This includes adopting a healthy diet, engaging in regular physical activity, and establishing a supportive social network. Lifestyle changes not only support physical health but also enhance mental well-being, both of which are essential for recovery.

AUD treatment is not a one-size-fits-all process. It requires a personalized approach, taking into account a person’s specific needs, the severity of their disorder, and any co-occurring mental health conditions. With the right combination of medical care, therapy, medication, and support, people with AUD can embark on a path to recovery and regain control over their lives.

Preventing AUD: Proactive Steps

Prevention is vital and involves understanding risk factors and early intervention. Here are a few science-backed ways to prevent AUD and its associated complications:

• Monitor alcohol intake. Keep a diary of your drinking habits to identify patterns. Note down when and why you drink. Is it when you’re stressed? Bored? Angry? Lonely? This awareness can be enlightening and a catalyst for change. You can also monitor your intake through Reframe’s personalized drink tracker, which allows you to set realistic targets and reminds you to log your drinks through SMS notifications.
• Set realistic goals. Gradually reduce your intake and set clear, achievable targets. For example, limit drinking to weekends only. Once you’re comfortable with alcohol-free weekdays, challenge yourself to drink a mocktail when you’re out with friends instead of your usual alcoholic drink. These new habits will be easier to sustain with time and consistency.
• Find alternatives. Engage in activities that don’t involve alcohol, such as sports or hobbies. You can also join (or start!) a club, take a new class, or reconnect with friends over coffee or tea. These activities not only distract you from drinking but also improve your overall health.
• Build a support network. Surround yourself with people who support your goals. Communicate these goals with friends and family and let them know how they can support you. For example, you might ask your friend to meet for a walk instead of your usual happy hour. Or you can ask your partner to keep alcohol out of sight so you’re not tempted to drink. Consider joining a support group, where experiences and struggles can be shared with people who get it. We have several in the Reframe forum!
• Seek professional help. If you're struggling, don’t hesitate to consult a healthcare provider, such as your primary care physician or a mental health specialist. They can develop a personalized plan for addressing your drinking habits or refer you to someone who can. Remember: there’s no shame in seeking help! It’s actually one of the bravest things you can do for your overall well-being.
• Educate yourself. Learn about the effects of alcohol on the body and mind. Knowledge is power! Understanding the risks of alcohol can inspire change and keep you motivated to stick to your goals. Continue seeking out information about alcohol’s effects on your brain and body through the Reframe blog.
• Practice self-care. Prioritize activities that promote mental and physical well-being. This includes adequate sleep, a balanced diet, and stress management. A healthy body supports a healthy mind!

A Journey of Hope

Overcoming AUD is a journey — often challenging but always rewarding. Every small step towards a healthier lifestyle is a victory, a reclaiming of control and well-being. Remember, change is possible, and support is available. Your journey to recovery can start today!