Discover how alcohol can impact your exercise performance and fitness goals, from dehydration and physical effects to disrupted sleep and nutritional setbacks. Can cutting back on drinking help you achieve your fitness aspirations with vigor and determination? Read our latest blog post to find out. We explore this question and more to help you hit your peak.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's a sunny Saturday morning, and you're going for a run to kickstart your day. You lace up your sneakers, stretch your muscles, and head out the door feeling energized and ready to conquer the world. However, unbeknownst to you, last night’s cocktail could affect your performance today.
Alcohol, often seen as an escape, can be a deceptive detour on your path to achieving optimal exercise performance and fitness –– and it can seriously derail your goals. How does it do that?
Let's dive into the latest research on the connection between exercise, fitness, and drinking.
Alcohol affects our bodies in various ways, and its impact on exercise performance is no exception. Besides impacting exercise motivation, mental focus, and our ability to get out of bed in time for our workout, one of the main effects of excessive drinking is dehydration.
Alcohol is a diuretic, which means it makes us go to the bathroom more frequently, ultimately leading to fluid loss and dehydration. Our body does this to get rid of the alcohol: first by converting it to acetaldehyde, then to acetate, in our liver.
At the same time, alcohol lowers the amount of a hormone called vasopressin. Vasopressin helps our body hold onto fluids. Less of it means our body produces more urine, which can quickly lead to dehydration.
It’s important to note the reason our body amps up this mechanism is to get alcohol and its byproducts out of our system.
Because of this, if we’re out on a run on a hot summer day –– having had a few drinks the night before –– our body struggles to maintain a proper fluid balance, exhausting us much sooner than usual.
Dehydration negatively affects athletic performance by reducing endurance, strength, and coordination. When we are dehydrated, our muscles can't perform at their best, and our endurance may suffer. We may experience muscle cramps, fatigue, and an overall decline in physical output.
Limiting alcohol intake and ensuring adequate hydration improves our body's ability to efficiently transport oxygen and nutrients, enhancing our endurance and overall athletic performance.
Alcohol, even in small amounts, disrupts our sleep patterns. Quality sleep is crucial for muscle recovery and growth, and it plays a vital role in overall performance. Even that nightcap may make it harder to get the restorative sleep your body needs.
Imagine you're a weightlifter aiming to increase your muscle mass. After a night of heavy drinking, your body struggles to repair the microtears in your muscles caused by intense exercise. As a result, your progress stalls, and you find it harder to reach your desired goals.
Although alcohol may make us feel drowsy initially –– leading us to believe that it can help us fall asleep faster –– it actually disrupts the natural sleep cycle. As a result, it prevents us from reaching the deepest, most restorative stages of sleep. This disruption can also result in fragmented sleep, frequent awakenings, and reduced sleep quality overall.
Alcohol also affects the production of the hormone melatonin, which regulates our sleep-wake cycle. Reduced melatonin levels can lead to difficulty falling asleep and maintaining a consistent sleep schedule. This inconsistency can further disrupt our body's internal clock, making it challenging to establish a routine that supports optimal athletic performance.
By cutting back on drinking, we can improve our sleep quality and enhance our exercise performance. Prioritizing restful sleep gives our body the opportunity to repair and regenerate. This leads to better muscle recovery, increased energy levels, and improved cognitive function for optimal performance.
Alcohol consumption can cause a significant disruption in hormonal balance, which is a key factor in both exercise performance and overall fitness. Two hormones that are particularly affected are testosterone and cortisol.
Testosterone plays a crucial role in muscle growth, strength, and energy regulation. When we consume alcohol, our body's production of testosterone may decrease. Lower levels of testosterone are linked to reduced muscle mass, increased fat storage, and diminished athletic performance. The result? Those lung-busting runs or weightlifting sessions may not yield the results we’re striving for. Our body won’t be as efficient in repairing and building new muscle tissue, thus limiting progress over time.
Cortisol, known as the "stress hormone," tends to increase with alcohol consumption. Elevated cortisol levels can have a catabolic effect, breaking down muscle tissue for energy and slowing down metabolism. This is counterproductive for anyone looking to improve their physical performance and body composition. Elevated cortisol can also suppress the immune system, making us more susceptible to illness and further disrupting our exercise routine.
So if you're a cyclist trying to improve your time, a swimmer wanting to perfect your stroke, or just someone wanting to get in shape, alcohol can disrupt the very hormonal balance that supports athletic growth and performance. By moderating alcohol intake, you can maintain a hormonal profile that is more favorable for physical performance, muscle growth, and overall fitness.
Another overlooked aspect of alcohol's impact on exercise performance is its role in inflammation. Alcohol can provoke an inflammatory response in the body, leading to muscle and joint inflammation that can negatively affect our physical capabilities. The inflammatory process is a normal part of the body's healing response to injury, but when exacerbated by alcohol, it may interfere with recovery post-exercise.
Inflammation can cause muscle soreness, stiffness, and swelling, which not only hamper our performance but also prolong the recovery period needed between workouts. The domino effect of this is less time spent training and more time spent recovering, leading to slower progress in reaching our fitness milestones.
For example, if we’re a runner, muscle and joint inflammation can slow us down and potentially increase your risk of injury. The same goes for those engaged in high-intensity training or team sports. Inflammation can affect speed, agility, and reaction time, all critical components of athletic performance.
Moreover, inflammation has a systemic effect, potentially impacting internal organs like the liver and gastrointestinal system, thereby affecting our ability to absorb nutrients and detoxify the body. Over time, this could lead to decreased stamina, higher susceptibility to illness, and longer recovery periods — a trifecta that seriously hampers any fitness journey.
Alcohol not only affects our physical performance; it also affects our nutritional status.
When we drink, our bodies prioritize metabolizing alcohol over other nutrients, such as carbohydrates and fats. This metabolic preference can interfere with muscle glycogen replenishment and nutrient absorption, hindering the body's ability to recover and adapt after exercise.
Additionally, alcohol is calorie-dense, providing “empty calories” without essential nutrients. These extra calories can quickly add up and potentially lead to weight gain if not properly accounted for.
Further, it can block your body from absorbing key nutrients, such as zinc, vitamin B12, thiamin, and folic acid. These are important for processes like cell regeneration, immunity, and the metabolism of protein and fat––crucial for maintaining optimal athletic performance.
Drinking excessively may also increase appetite and lower inhibitions, making it more challenging to stick to a healthy eating plan––and making it harder to rack up muscle gains.
Alcohol's impact on exercise performance goes beyond the body: it can also affect our mental well-being. While drinking may initially make us feel relaxed or more social, it can also disrupt our mood and the way our brain works.
Drinking too much can lead to increased feelings of anxiety, depression, and decreased motivation––all of which can affect our desire to exercise and maintain a consistent fitness routine.
Moderation and mindfulness are key. Enjoying a drink occasionally, and with intention, is unlikely to severely impact your long-term exercise performance and fitness goals. However, it's crucial to be mindful of how drinking is showing up on the field and in other areas of your life.
When it comes to alcohol and exercise, finding the right balance is essential. Work toward habits that let you wake up refreshed and energized, ready to tackle your workouts with vigor and determination.
To improve your exercise motivation, mental focus, and sleep quality, consider these actionable steps:
Reducing alcohol consumption, particularly in the hours leading up to sleep, can make a significant difference in your sleep quality and, by extension, your exercise performance. Alcohol can disrupt the REM stage of sleep, which is critical for cognitive functions and mood regulation. Poor sleep can lead to reduced mental sharpness and endurance, hampering your athletic performance.
If you do decide to drink, make it a conscious choice rather than a mindless habit. This approach will not only help you enjoy your drink more but will also make you more aware of the quantity you consume. The aim should be to drink less, but enjoy it more.
Furthermore, planning is crucial. Never consume alcohol the night before a significant athletic event, be it a marathon, a local CrossFit competition, or even an intense personal workout. Your performance metrics like speed, stamina, and coordination could take a hit.
Alcohol is a diuretic, which means it causes you to lose more fluids than you take in. This can lead to dehydration, which is a performance killer in any sport or exercise.
Counteract this by drinking plenty of water before you start drinking alcohol, throughout the time you are drinking, and afterward. Proper hydration can help your body metabolize alcohol more efficiently and offset some of its dehydrating effects.
Consume alcohol at times that are as far removed from your workout sessions as possible. This allows your body to recover from the alcohol's effects and be ready for physical exertion. Ideally, give yourself a window of several hours between drinking and exercising.
Sleep is an often underestimated factor in achieving fitness goals. During deep sleep, your body goes through several repair processes, including muscle recovery.
Aim for 7-9 hours of quality sleep each night. Falling short can lead to issues like reduced speed, low energy levels, poor concentration, and increased injury risk — all detrimental to athletic performance.
Additionally, sufficient sleep isn't just about feeling rested. It's an active part of your recovery process. During sleep, blood flow to your muscles increases, allowing for effective repair and growth. This is crucial for athletic improvement and injury prevention.
Establishing a calming pre-sleep routine can signal your body that it's time to start winding down, making it easier to fall asleep. Try to go to bed at the same time every night. This helps regulate your body's internal clock and improves the quality of your sleep over time. Improved sleep quality means better performance during your workouts and quicker recovery afterward.
Engage in activities that calm your mind and prepare your body for sleep. This could be reading a book, practicing deep breathing exercises, or even doing some gentle, restorative yoga.
Understanding how alcohol affects our bodies lets us make informed choices that support our fitness goals without sacrificing the occasional drink. By incorporating these changes into your daily routine, you'll set the stage for improved exercise performance, enhanced mental clarity, and a well-rested body ready to tackle your athletic goals head-on.
Cheers to a balanced approach and unlocking your true athletic potential!
It's a sunny Saturday morning, and you're going for a run to kickstart your day. You lace up your sneakers, stretch your muscles, and head out the door feeling energized and ready to conquer the world. However, unbeknownst to you, last night’s cocktail could affect your performance today.
Alcohol, often seen as an escape, can be a deceptive detour on your path to achieving optimal exercise performance and fitness –– and it can seriously derail your goals. How does it do that?
Let's dive into the latest research on the connection between exercise, fitness, and drinking.
Alcohol affects our bodies in various ways, and its impact on exercise performance is no exception. Besides impacting exercise motivation, mental focus, and our ability to get out of bed in time for our workout, one of the main effects of excessive drinking is dehydration.
Alcohol is a diuretic, which means it makes us go to the bathroom more frequently, ultimately leading to fluid loss and dehydration. Our body does this to get rid of the alcohol: first by converting it to acetaldehyde, then to acetate, in our liver.
At the same time, alcohol lowers the amount of a hormone called vasopressin. Vasopressin helps our body hold onto fluids. Less of it means our body produces more urine, which can quickly lead to dehydration.
It’s important to note the reason our body amps up this mechanism is to get alcohol and its byproducts out of our system.
Because of this, if we’re out on a run on a hot summer day –– having had a few drinks the night before –– our body struggles to maintain a proper fluid balance, exhausting us much sooner than usual.
Dehydration negatively affects athletic performance by reducing endurance, strength, and coordination. When we are dehydrated, our muscles can't perform at their best, and our endurance may suffer. We may experience muscle cramps, fatigue, and an overall decline in physical output.
Limiting alcohol intake and ensuring adequate hydration improves our body's ability to efficiently transport oxygen and nutrients, enhancing our endurance and overall athletic performance.
Alcohol, even in small amounts, disrupts our sleep patterns. Quality sleep is crucial for muscle recovery and growth, and it plays a vital role in overall performance. Even that nightcap may make it harder to get the restorative sleep your body needs.
Imagine you're a weightlifter aiming to increase your muscle mass. After a night of heavy drinking, your body struggles to repair the microtears in your muscles caused by intense exercise. As a result, your progress stalls, and you find it harder to reach your desired goals.
Although alcohol may make us feel drowsy initially –– leading us to believe that it can help us fall asleep faster –– it actually disrupts the natural sleep cycle. As a result, it prevents us from reaching the deepest, most restorative stages of sleep. This disruption can also result in fragmented sleep, frequent awakenings, and reduced sleep quality overall.
Alcohol also affects the production of the hormone melatonin, which regulates our sleep-wake cycle. Reduced melatonin levels can lead to difficulty falling asleep and maintaining a consistent sleep schedule. This inconsistency can further disrupt our body's internal clock, making it challenging to establish a routine that supports optimal athletic performance.
By cutting back on drinking, we can improve our sleep quality and enhance our exercise performance. Prioritizing restful sleep gives our body the opportunity to repair and regenerate. This leads to better muscle recovery, increased energy levels, and improved cognitive function for optimal performance.
Alcohol consumption can cause a significant disruption in hormonal balance, which is a key factor in both exercise performance and overall fitness. Two hormones that are particularly affected are testosterone and cortisol.
Testosterone plays a crucial role in muscle growth, strength, and energy regulation. When we consume alcohol, our body's production of testosterone may decrease. Lower levels of testosterone are linked to reduced muscle mass, increased fat storage, and diminished athletic performance. The result? Those lung-busting runs or weightlifting sessions may not yield the results we’re striving for. Our body won’t be as efficient in repairing and building new muscle tissue, thus limiting progress over time.
Cortisol, known as the "stress hormone," tends to increase with alcohol consumption. Elevated cortisol levels can have a catabolic effect, breaking down muscle tissue for energy and slowing down metabolism. This is counterproductive for anyone looking to improve their physical performance and body composition. Elevated cortisol can also suppress the immune system, making us more susceptible to illness and further disrupting our exercise routine.
So if you're a cyclist trying to improve your time, a swimmer wanting to perfect your stroke, or just someone wanting to get in shape, alcohol can disrupt the very hormonal balance that supports athletic growth and performance. By moderating alcohol intake, you can maintain a hormonal profile that is more favorable for physical performance, muscle growth, and overall fitness.
Another overlooked aspect of alcohol's impact on exercise performance is its role in inflammation. Alcohol can provoke an inflammatory response in the body, leading to muscle and joint inflammation that can negatively affect our physical capabilities. The inflammatory process is a normal part of the body's healing response to injury, but when exacerbated by alcohol, it may interfere with recovery post-exercise.
Inflammation can cause muscle soreness, stiffness, and swelling, which not only hamper our performance but also prolong the recovery period needed between workouts. The domino effect of this is less time spent training and more time spent recovering, leading to slower progress in reaching our fitness milestones.
For example, if we’re a runner, muscle and joint inflammation can slow us down and potentially increase your risk of injury. The same goes for those engaged in high-intensity training or team sports. Inflammation can affect speed, agility, and reaction time, all critical components of athletic performance.
Moreover, inflammation has a systemic effect, potentially impacting internal organs like the liver and gastrointestinal system, thereby affecting our ability to absorb nutrients and detoxify the body. Over time, this could lead to decreased stamina, higher susceptibility to illness, and longer recovery periods — a trifecta that seriously hampers any fitness journey.
Alcohol not only affects our physical performance; it also affects our nutritional status.
When we drink, our bodies prioritize metabolizing alcohol over other nutrients, such as carbohydrates and fats. This metabolic preference can interfere with muscle glycogen replenishment and nutrient absorption, hindering the body's ability to recover and adapt after exercise.
Additionally, alcohol is calorie-dense, providing “empty calories” without essential nutrients. These extra calories can quickly add up and potentially lead to weight gain if not properly accounted for.
Further, it can block your body from absorbing key nutrients, such as zinc, vitamin B12, thiamin, and folic acid. These are important for processes like cell regeneration, immunity, and the metabolism of protein and fat––crucial for maintaining optimal athletic performance.
Drinking excessively may also increase appetite and lower inhibitions, making it more challenging to stick to a healthy eating plan––and making it harder to rack up muscle gains.
Alcohol's impact on exercise performance goes beyond the body: it can also affect our mental well-being. While drinking may initially make us feel relaxed or more social, it can also disrupt our mood and the way our brain works.
Drinking too much can lead to increased feelings of anxiety, depression, and decreased motivation––all of which can affect our desire to exercise and maintain a consistent fitness routine.
Moderation and mindfulness are key. Enjoying a drink occasionally, and with intention, is unlikely to severely impact your long-term exercise performance and fitness goals. However, it's crucial to be mindful of how drinking is showing up on the field and in other areas of your life.
When it comes to alcohol and exercise, finding the right balance is essential. Work toward habits that let you wake up refreshed and energized, ready to tackle your workouts with vigor and determination.
To improve your exercise motivation, mental focus, and sleep quality, consider these actionable steps:
Reducing alcohol consumption, particularly in the hours leading up to sleep, can make a significant difference in your sleep quality and, by extension, your exercise performance. Alcohol can disrupt the REM stage of sleep, which is critical for cognitive functions and mood regulation. Poor sleep can lead to reduced mental sharpness and endurance, hampering your athletic performance.
If you do decide to drink, make it a conscious choice rather than a mindless habit. This approach will not only help you enjoy your drink more but will also make you more aware of the quantity you consume. The aim should be to drink less, but enjoy it more.
Furthermore, planning is crucial. Never consume alcohol the night before a significant athletic event, be it a marathon, a local CrossFit competition, or even an intense personal workout. Your performance metrics like speed, stamina, and coordination could take a hit.
Alcohol is a diuretic, which means it causes you to lose more fluids than you take in. This can lead to dehydration, which is a performance killer in any sport or exercise.
Counteract this by drinking plenty of water before you start drinking alcohol, throughout the time you are drinking, and afterward. Proper hydration can help your body metabolize alcohol more efficiently and offset some of its dehydrating effects.
Consume alcohol at times that are as far removed from your workout sessions as possible. This allows your body to recover from the alcohol's effects and be ready for physical exertion. Ideally, give yourself a window of several hours between drinking and exercising.
Sleep is an often underestimated factor in achieving fitness goals. During deep sleep, your body goes through several repair processes, including muscle recovery.
Aim for 7-9 hours of quality sleep each night. Falling short can lead to issues like reduced speed, low energy levels, poor concentration, and increased injury risk — all detrimental to athletic performance.
Additionally, sufficient sleep isn't just about feeling rested. It's an active part of your recovery process. During sleep, blood flow to your muscles increases, allowing for effective repair and growth. This is crucial for athletic improvement and injury prevention.
Establishing a calming pre-sleep routine can signal your body that it's time to start winding down, making it easier to fall asleep. Try to go to bed at the same time every night. This helps regulate your body's internal clock and improves the quality of your sleep over time. Improved sleep quality means better performance during your workouts and quicker recovery afterward.
Engage in activities that calm your mind and prepare your body for sleep. This could be reading a book, practicing deep breathing exercises, or even doing some gentle, restorative yoga.
Understanding how alcohol affects our bodies lets us make informed choices that support our fitness goals without sacrificing the occasional drink. By incorporating these changes into your daily routine, you'll set the stage for improved exercise performance, enhanced mental clarity, and a well-rested body ready to tackle your athletic goals head-on.
Cheers to a balanced approach and unlocking your true athletic potential!
Discover 21 sober-friendly mocktails that are bursting with flavor. Enjoy a night out again, without compromising your wellness 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 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 been there: wanting a night out with friends while trying to cut back on drinking. But with all the amazing mocktails to order at a bar, there’s really no need to choose between the two.
Whatever is driving you to mocktails –– whether it’s embracing a mindful drinking, being sober curious, following a lower-carb diet, or simply preferring non-alcoholic options –– we've got you covered. These sober-friendly sips will not only tantalize your taste buds, but also keep you feeling refreshed and engaged during your social outings.
Looking for simple mixed drinks to order at a bar, good mocktails to try, or fruity mixed drinks to order at a bar? You’ve come to the right place. Here are our top 21 mocktails to order at a bar or make at home, sure to add a burst of flavor to your nights out while supporting your mindful drinking journey.
First things first: before we talk about good drinks to order at a bar, let’s talk about what mocktails are. A mocktail is a non-alcoholic drink that mimics the flavor and presentation of a cocktail. It offers a delicious and festive way to enjoy a special beverage without the alcohol, making it a great choice for any occasion.
Wondering what to order at a bar? We’ve got the answers! Here are 21 bar drinks to order, including fruity drinks to order at a bar and just plain old good drinks to order and enjoy.
Like the original, the Virgin Mojito can transport us to a tropical paradise. This invigorating blend of muddled mint leaves, zesty lime juice, and a hint of sweetness will make you feel like you're lounging on a beach –– minus the alcohol, and all the negative effects that come with it. If you need some extra refreshing flavor, muddle some cucumber in there for added coolness.
Whether or not you’re familiar with the iconic child actress, this delightful drink is sure to bring a smile to your face! The sweet mix of ginger ale with a splash of grenadine and a maraschino cherry to top it off makes for a playful and refreshing drink. It’s all about innocence and pure joy, with each celebration as a celebration of simpler times.
Another “namesake” drink, the Arnold Palmer is a nod to the famous golfer. Simple and elegant, this refreshing flavor combo is perfect for a relaxing day in the backyard or as a pick-me-up after a round of golf. The ingredients? Tea, lemon juice, and simple syrup (or just mix tea and lemonade). It’s that simple! Add some club soda for an extra fizz!
This one has the bold, spicy heart of the Moscow Mule, but without the vodka! It captures the spirit of the original and refreshes without the depressant effects of alcohol. Ginger beer gives this mocktail a fiery flavor while lime adds some sweetness to balance the tang. Then, it’s topped with a wedge of lime for an extra kick. Want something a little different? Add some grapefruit juice for a “Grapefruit Mule.”
Looking for fruity mixed drinks to order at a bar? Escape to the tropics with a lush and creamy alcohol-free rendition of the classic cocktail! It combines the sweet, tropical flavors of pineapple and coconut to create a rich, frothy drink that makes you think of vacations and chilling on the beach (or getting caught in the rain, maybe?). This drink is served chilled or blended and often garnished with a slice of pineapple or a maraschino cherry.
Named after the famous cowboy actor and singer, this is another non-alcoholic mocktail that has both flair and sweetness. This simple yet classic drink combines cola with a dash of grenadine, giving it a deep, inviting color and a cherry-infused sweetness that appeals to the kid in all of us. Garnished with a maraschino cherry, it’s served in a tall glass and makes us think of the simple pleasures in life.
When it comes to good mocktails — especially fruity ones — the right combo of flavors is key. The no-quila sunrise is a mocktail version of the classic tequila sunrise drink with the same bright, tangy flavors of orange juice and a splash of grenadine — but no booze! The grenadine sinks to the bottom and gradually rises to blend with the orange, mimicking the sun's ascent on the horizon. Garnished with an orange slice and a cherry, it’s a refreshingly sweet drink that’s a perfect choice for morning gatherings, brunches, or anytime you want to savor the moment.
The Tropical Ginger Beer Fizz is a fun mocktail that bursts with flavors of the tropics, enhanced by the spicy kick of ginger beer. This drink blends fresh pineapple juice and coconut water for a sweet, exotic base, then adds a splash of ginger beer for effervescence and a spicy depth. Served in a tall glass over ice and garnished with a pineapple wedge or a sprig of mint, this drink is a refreshing escape to tropical shores. Perfect for a summer day!
The Lavender Lemon Sparkler is an elegant, fragrant mocktail that combines the delicate aroma of lavender with the bright, tangy taste of lemon. It’s made by infusing simple syrup with culinary lavender, then mixing it with fresh lemon juice and topping it off with sparkling water for a fizzy lift. Served over ice and garnished with a sprig of lavender or a lemon twist, this mocktail is a visually stunning and refreshingly sophisticated beverage that's ideal for special occasions!
This sober twist on the classic cocktail, offers the warm, spicy notes of rum paired with the crisp, sweet fizz of cola, all without the alcohol. Utilizing a non-alcoholic rum alternative that mirrors the complex flavors of traditional rum can provide that deep, satisfying flavor. Served over ice and garnished with a lime wedge, it’s ideal for those who seek the essence of a spirited drink in a non-intoxicating form. Many bars are now stocking non-alcoholic spirits — just ask!
The “cuddles on the beach” is a PG-rated alcohol-free rendition of the sex on the beach cocktail, traditionally a mix of peach juice, cranberry juice, and grapefruit juice. The result? A balance of sweet and tart, capturing the essence of a warm, breezy beach day. Served over ice and garnished with a slice of grapefruit or a sprig of mint, it's a refreshing, uplifting drink that's perfect for those moments when you want to indulge in the sweetness of life without the buzz.
A sparkling mint Limeade is a bubbly, refreshing mocktail that dances on the palate with its zesty lime flavor and cool mint undertones. This drink combines fresh lime juice, mint leaves, a touch of sweetness from simple syrup or agave, and sparkling water for a fizzy finish. This thirst-quenching drink is perfect for cooling off on a summer day or adding a burst of freshness to any celebration. Serve it in a highball glass garnished with lime slices and mint sprigs for a visually stunning and deliciously invigorating experience.
Looking for more fruity drinks to order at a bar? Quench your thirst with this delightful blend of fresh raspberries, zesty lemon, and sparkling water. It's a fizzy, tangy mocktail that'll keep you energized and engaged with the crowd. To order, see if the bartender can add some muddled raspberries (or fruit-based syrup) and a splash of soda water to the house lemonade. If a proper lemonade isn’t available, this mocktail will also work with muddled fruit, lemon-lime soda, and a twist of lemon.
Indulge in the sweet and delicious flavors of summer with a fruit basil smash. This mocktail combines bright, fresh fruit with aromatic basil, creating a delightful and revitalizing beverage.
Our top suggestion is to use watermelon for its thirst-quenching effects and because it pairs so well with basil. But if the bar doesn’t have fresh watermelon juice at the ready, it's easy to swap in strawberry, pineapple, or blackberries. These combine just as deliciously with basil.
Still or sparkling water? That’s up to you. That fear of hangxiety or a plain old hangover the next morning? A guaranteed no.
Imagine the savory, bold flavors of a Bloody Mary without the vodka or the hangover! This takes the base of the classic mix –– tomato juice, horseradish, Tabasco, celery salt, Worcestershire sauce, fresh lime, and pepper –– and serves it over ice. It’s a tangy way to start your day (or put it behind you) while getting some vitamin C, electrolytes, and booze-free joy in the process.
This delightful blend of pomegranate juice, sparkling water, and a hint of lime can send you to the Mediterranean. Plus, this mocktail is easy to order at a bar (and super easy to recreate at home!). Packed with antioxidants, this vibrant mocktail is not only visually appealing but also a perfect choice for our mindful drinking journey. If you’re feeling a little extra, add a few mint sprigs for aroma.
Immerse yourself in a burst of berries with this flavorful concoction. This mocktail blends berries –– strawberries, blueberries, and raspberries work especially well –– with a squeeze of lemon for tang. The lemon brings out the flavor of the berries, making this vibrant mocktail a fruity explosion in every sip.
For an invigorating experience, try a ginger-lime fizz. This is a toned-down version of an alcohol-free moscow mule for when you want less of a ginger kick. Ask for ginger beer, a twist of lime, and soda water. The spiciness of ginger combined with the tanginess of lime and the effervescence of soda water will leave your taste buds tingling and your spirits lifted. This is especially great for digestion, thanks largely to the plant compounds in ginger.
Take your sober-friendly piña colada to the next level! In other words, a tropical getaway in a glass. This mocktail combines coconut milk and cream with lime and pineapple juice over ice. The creamy coconut milk paired with the tropical sweetness of pineapple will transport you to a sunny beach, minus the alcohol-induced haze!
Enjoy a 0% alcohol gin with a splash of tonic and a twist of lemon. All the botanicals, none of the booze. Ask your bartender if they carry this –– most do these days –– but make sure the bartender hears your alcohol-free request over the din of the crowd.
Like a Tequila Sunrise, but with none of the alcohol-related side effects. Tranquila, of course, means “tranquil” in Spanish –– but that’s not an official name. Add a little evening chill to your tequila sunrise by mixing in a bit of chamomile tea. Orange juice meets grenadine halfway down a tall glass. Adding some strong chamomile tea (it mellows out in the drink!) gives you a soothing sipper for your evening wind-down. What’s best is the reminder of how great you’ll feel the next morning.
Many people prefer mocktails to alcohol-infused cocktails, and they’re only getting more popular. Some of us are cutting back our alcohol –– especially given the range of negative effects that come with even moderate drinking –– while others of us are drawn to refraining from drinking altogether. Others of us don’t drink due to pregnancy, medications, illness, religious reasons, or because we simply don’t enjoy drinking. Not to mention, going alcohol-free comes with financial benefits (especially at bars!).
Mocktails to order at a bar are available for everyone –– those who drink, those who don’t, and those who can’t. Bartenders are beverage specialists, so if you’re ever in doubt, see if they’ve got their own booze-free specialty up their sleeve.
Socializing doesn't have to mean compromising your mindful drinking goals. In fact, deepening our social connections can help us on our wellness path. With these 10 refreshing and sober sips, we can all enjoy nights out with friends without derailing our mindful drinking journey.
Remember, taking care of ourselves doesn't mean missing out on the fun. So, the next time you go out, consider one of these mocktails to order at a bar! They are a great way to enjoy socializing –– and a refreshment –– while feeling proud of your progress. What’s best, look forward to a better night’s sleep!
We’ve all been there: wanting a night out with friends while trying to cut back on drinking. But with all the amazing mocktails to order at a bar, there’s really no need to choose between the two.
Whatever is driving you to mocktails –– whether it’s embracing a mindful drinking, being sober curious, following a lower-carb diet, or simply preferring non-alcoholic options –– we've got you covered. These sober-friendly sips will not only tantalize your taste buds, but also keep you feeling refreshed and engaged during your social outings.
Looking for simple mixed drinks to order at a bar, good mocktails to try, or fruity mixed drinks to order at a bar? You’ve come to the right place. Here are our top 21 mocktails to order at a bar or make at home, sure to add a burst of flavor to your nights out while supporting your mindful drinking journey.
First things first: before we talk about good drinks to order at a bar, let’s talk about what mocktails are. A mocktail is a non-alcoholic drink that mimics the flavor and presentation of a cocktail. It offers a delicious and festive way to enjoy a special beverage without the alcohol, making it a great choice for any occasion.
Wondering what to order at a bar? We’ve got the answers! Here are 21 bar drinks to order, including fruity drinks to order at a bar and just plain old good drinks to order and enjoy.
Like the original, the Virgin Mojito can transport us to a tropical paradise. This invigorating blend of muddled mint leaves, zesty lime juice, and a hint of sweetness will make you feel like you're lounging on a beach –– minus the alcohol, and all the negative effects that come with it. If you need some extra refreshing flavor, muddle some cucumber in there for added coolness.
Whether or not you’re familiar with the iconic child actress, this delightful drink is sure to bring a smile to your face! The sweet mix of ginger ale with a splash of grenadine and a maraschino cherry to top it off makes for a playful and refreshing drink. It’s all about innocence and pure joy, with each celebration as a celebration of simpler times.
Another “namesake” drink, the Arnold Palmer is a nod to the famous golfer. Simple and elegant, this refreshing flavor combo is perfect for a relaxing day in the backyard or as a pick-me-up after a round of golf. The ingredients? Tea, lemon juice, and simple syrup (or just mix tea and lemonade). It’s that simple! Add some club soda for an extra fizz!
This one has the bold, spicy heart of the Moscow Mule, but without the vodka! It captures the spirit of the original and refreshes without the depressant effects of alcohol. Ginger beer gives this mocktail a fiery flavor while lime adds some sweetness to balance the tang. Then, it’s topped with a wedge of lime for an extra kick. Want something a little different? Add some grapefruit juice for a “Grapefruit Mule.”
Looking for fruity mixed drinks to order at a bar? Escape to the tropics with a lush and creamy alcohol-free rendition of the classic cocktail! It combines the sweet, tropical flavors of pineapple and coconut to create a rich, frothy drink that makes you think of vacations and chilling on the beach (or getting caught in the rain, maybe?). This drink is served chilled or blended and often garnished with a slice of pineapple or a maraschino cherry.
Named after the famous cowboy actor and singer, this is another non-alcoholic mocktail that has both flair and sweetness. This simple yet classic drink combines cola with a dash of grenadine, giving it a deep, inviting color and a cherry-infused sweetness that appeals to the kid in all of us. Garnished with a maraschino cherry, it’s served in a tall glass and makes us think of the simple pleasures in life.
When it comes to good mocktails — especially fruity ones — the right combo of flavors is key. The no-quila sunrise is a mocktail version of the classic tequila sunrise drink with the same bright, tangy flavors of orange juice and a splash of grenadine — but no booze! The grenadine sinks to the bottom and gradually rises to blend with the orange, mimicking the sun's ascent on the horizon. Garnished with an orange slice and a cherry, it’s a refreshingly sweet drink that’s a perfect choice for morning gatherings, brunches, or anytime you want to savor the moment.
The Tropical Ginger Beer Fizz is a fun mocktail that bursts with flavors of the tropics, enhanced by the spicy kick of ginger beer. This drink blends fresh pineapple juice and coconut water for a sweet, exotic base, then adds a splash of ginger beer for effervescence and a spicy depth. Served in a tall glass over ice and garnished with a pineapple wedge or a sprig of mint, this drink is a refreshing escape to tropical shores. Perfect for a summer day!
The Lavender Lemon Sparkler is an elegant, fragrant mocktail that combines the delicate aroma of lavender with the bright, tangy taste of lemon. It’s made by infusing simple syrup with culinary lavender, then mixing it with fresh lemon juice and topping it off with sparkling water for a fizzy lift. Served over ice and garnished with a sprig of lavender or a lemon twist, this mocktail is a visually stunning and refreshingly sophisticated beverage that's ideal for special occasions!
This sober twist on the classic cocktail, offers the warm, spicy notes of rum paired with the crisp, sweet fizz of cola, all without the alcohol. Utilizing a non-alcoholic rum alternative that mirrors the complex flavors of traditional rum can provide that deep, satisfying flavor. Served over ice and garnished with a lime wedge, it’s ideal for those who seek the essence of a spirited drink in a non-intoxicating form. Many bars are now stocking non-alcoholic spirits — just ask!
The “cuddles on the beach” is a PG-rated alcohol-free rendition of the sex on the beach cocktail, traditionally a mix of peach juice, cranberry juice, and grapefruit juice. The result? A balance of sweet and tart, capturing the essence of a warm, breezy beach day. Served over ice and garnished with a slice of grapefruit or a sprig of mint, it's a refreshing, uplifting drink that's perfect for those moments when you want to indulge in the sweetness of life without the buzz.
A sparkling mint Limeade is a bubbly, refreshing mocktail that dances on the palate with its zesty lime flavor and cool mint undertones. This drink combines fresh lime juice, mint leaves, a touch of sweetness from simple syrup or agave, and sparkling water for a fizzy finish. This thirst-quenching drink is perfect for cooling off on a summer day or adding a burst of freshness to any celebration. Serve it in a highball glass garnished with lime slices and mint sprigs for a visually stunning and deliciously invigorating experience.
Looking for more fruity drinks to order at a bar? Quench your thirst with this delightful blend of fresh raspberries, zesty lemon, and sparkling water. It's a fizzy, tangy mocktail that'll keep you energized and engaged with the crowd. To order, see if the bartender can add some muddled raspberries (or fruit-based syrup) and a splash of soda water to the house lemonade. If a proper lemonade isn’t available, this mocktail will also work with muddled fruit, lemon-lime soda, and a twist of lemon.
Indulge in the sweet and delicious flavors of summer with a fruit basil smash. This mocktail combines bright, fresh fruit with aromatic basil, creating a delightful and revitalizing beverage.
Our top suggestion is to use watermelon for its thirst-quenching effects and because it pairs so well with basil. But if the bar doesn’t have fresh watermelon juice at the ready, it's easy to swap in strawberry, pineapple, or blackberries. These combine just as deliciously with basil.
Still or sparkling water? That’s up to you. That fear of hangxiety or a plain old hangover the next morning? A guaranteed no.
Imagine the savory, bold flavors of a Bloody Mary without the vodka or the hangover! This takes the base of the classic mix –– tomato juice, horseradish, Tabasco, celery salt, Worcestershire sauce, fresh lime, and pepper –– and serves it over ice. It’s a tangy way to start your day (or put it behind you) while getting some vitamin C, electrolytes, and booze-free joy in the process.
This delightful blend of pomegranate juice, sparkling water, and a hint of lime can send you to the Mediterranean. Plus, this mocktail is easy to order at a bar (and super easy to recreate at home!). Packed with antioxidants, this vibrant mocktail is not only visually appealing but also a perfect choice for our mindful drinking journey. If you’re feeling a little extra, add a few mint sprigs for aroma.
Immerse yourself in a burst of berries with this flavorful concoction. This mocktail blends berries –– strawberries, blueberries, and raspberries work especially well –– with a squeeze of lemon for tang. The lemon brings out the flavor of the berries, making this vibrant mocktail a fruity explosion in every sip.
For an invigorating experience, try a ginger-lime fizz. This is a toned-down version of an alcohol-free moscow mule for when you want less of a ginger kick. Ask for ginger beer, a twist of lime, and soda water. The spiciness of ginger combined with the tanginess of lime and the effervescence of soda water will leave your taste buds tingling and your spirits lifted. This is especially great for digestion, thanks largely to the plant compounds in ginger.
Take your sober-friendly piña colada to the next level! In other words, a tropical getaway in a glass. This mocktail combines coconut milk and cream with lime and pineapple juice over ice. The creamy coconut milk paired with the tropical sweetness of pineapple will transport you to a sunny beach, minus the alcohol-induced haze!
Enjoy a 0% alcohol gin with a splash of tonic and a twist of lemon. All the botanicals, none of the booze. Ask your bartender if they carry this –– most do these days –– but make sure the bartender hears your alcohol-free request over the din of the crowd.
Like a Tequila Sunrise, but with none of the alcohol-related side effects. Tranquila, of course, means “tranquil” in Spanish –– but that’s not an official name. Add a little evening chill to your tequila sunrise by mixing in a bit of chamomile tea. Orange juice meets grenadine halfway down a tall glass. Adding some strong chamomile tea (it mellows out in the drink!) gives you a soothing sipper for your evening wind-down. What’s best is the reminder of how great you’ll feel the next morning.
Many people prefer mocktails to alcohol-infused cocktails, and they’re only getting more popular. Some of us are cutting back our alcohol –– especially given the range of negative effects that come with even moderate drinking –– while others of us are drawn to refraining from drinking altogether. Others of us don’t drink due to pregnancy, medications, illness, religious reasons, or because we simply don’t enjoy drinking. Not to mention, going alcohol-free comes with financial benefits (especially at bars!).
Mocktails to order at a bar are available for everyone –– those who drink, those who don’t, and those who can’t. Bartenders are beverage specialists, so if you’re ever in doubt, see if they’ve got their own booze-free specialty up their sleeve.
Socializing doesn't have to mean compromising your mindful drinking goals. In fact, deepening our social connections can help us on our wellness path. With these 10 refreshing and sober sips, we can all enjoy nights out with friends without derailing our mindful drinking journey.
Remember, taking care of ourselves doesn't mean missing out on the fun. So, the next time you go out, consider one of these mocktails to order at a bar! They are a great way to enjoy socializing –– and a refreshment –– while feeling proud of your progress. What’s best, look forward to a better night’s sleep!
The process of alcohol metabolism can lead to a buildup of acetaldehyde in the blood, leading to the widening of blood vessels that results in characteristic facial redness known as the “alcohol flush.”
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!
If you’ve ever had the experience of looking in the mirror and noticing your face turning red after a few drinks, you’re not alone. You may be wondering, “Why does my face turn red when I drink?” First off, don't panic — you're not turning into a human tomato. There’s actually a lot going on internally that’s important to comprehend so we can effectively change our drinking habits.
In this article, we’ll explore the connection between getting a red face when drinking alcohol. Whether you regularly get flushing with alcohol or it’s just now happening for the first time, you’re not alone. We’ll learn how to treat red face from alcohol and how to prevent red face when drinking — and luckily, there are a few simple solutions! Let’s dive into the details of that effect affectionately (or frustratedly) known as the “alcohol flush."
Before we delve into the world of alcohol-induced facial redness, let's talk about blushing. When we blush, it's because our blood vessels are expanding — a process known as vasodilation. This can happen for a variety of reasons, including emotional responses like embarrassment, physical exertion, or in response to certain foods, medicines, or — you guessed it — alcohol.
Imagine the body as a city and the blood vessels as the network of roads. Naturally, we want traffic to flow smoothly, right? That's where vasodilation comes in — it's like adding extra lanes to the highway to keep the traffic (blood) moving freely in order to deliver nutrients more efficiently.
This whole process is controlled by the autonomic nervous system. Certain chemicals, such as nitric oxide, have the power to relax the muscles in the walls of our blood vessels. This relaxation causes the vessels to widen and allows more blood to flow through.
This comes in handy in various situations. For instance, if you're running a marathon — or just chasing your escaped dog — your muscles need extra oxygen. Thanks to vasodilation, they get just that. Vasodilation also plays a role when we're sick or injured. It boosts the blood flow to the affected area, delivering an array of healing cells. That's why when we get a cut or a sprain, it becomes red and warm due to our blood vessels opening up the roads for the body's healing mechanisms. Flushing with alcohol, therefore, also comes from vasodilation.
So, if you’ve ever wondered “Why do I turn red when I drink,” there is indeed a scientific explanation: vasodilation. Our bodies break down alcohol in a two-step process:
But here's the thing: not everyone's ALDH2 enzyme works at the same pace. In some of us, particularly those of us with East Asian ancestry, a genetic variant causes the ALDH2 enzyme to work less efficiently, leading to an accumulation of acetaldehyde in the bloodstream. Acetaldehyde is a vasodilator, meaning it causes blood vessels to expand and results in that familiar flushed face. This alcohol vasodilator property is what explains the alcohol red face.
Now, you might be thinking, "So what if I look like a red panda after a glass of Merlot? It's worth it for the buzz." A word of caution: several studies have linked the ALDH2 deficiency to an increased risk of certain types of cancer.
Acetaldehyde is far more toxic than alcohol itself and is able to damage DNA and proteins, which can lead to mutations and the development of cancer, particularly in the esophagus and liver. Even moderate drinking can lead to a buildup, especially in those of us who lack sufficient quantities of the enzyme responsible for breaking it down.
Beyond its role as a carcinogen, acetaldehyde is also responsible for many of the negative side effects associated with hangovers. Nausea, vomiting, headache, rapid heartbeat — these unpleasant symptoms can all be traced back to the acetaldehyde coursing through our bloodstream.
Facial flushing can be a sign of alcohol intolerance, similar to lactose intolerance. This means your body has trouble processing alcohol, which can exacerbate the unpleasant symptoms associated with acetaldehyde buildup.
There's yet another thing to know about acetaldehyde: it can create so-called "acetaldehyde adducts" — bonded molecules that form when acetaldehyde reacts with other natural body chemicals. This process causes long-lasting damage to our body, even long after we’ve sobered up.
So is it all bad news? Not necessarily. One recent study suggests that folks who experience alcohol flush might actually have a lower risk of becoming alcohol-dependent. That's because the unpleasant symptoms can act as a natural deterrent, discouraging heavy drinking.
So, if you're looking to quit or cut back on alcohol, the reality of alcohol flushing might end up working as a helpful motivation. If your face turns red after a drink or two, that might be your body’s way of telling you to take it easy.
If you’re thinking of reducing your alcohol consumption as a way of avoiding that flush reaction, here are a few tips to get started:
Remember, it's okay to ask for help and it's okay to take things slow. Everyone’s journey is unique, and what matters is that you’re making an effort to be mindful and make healthier choices.
In the end, we might not be able to change our genes or how our bodies react to alcohol, but we can control our drinking habits. And with some handy tips in our toolbox, we now know how to prevent red face when drinking. The first step to saying goodbye to your red-cheeked reflection starts with saying hello to a healthier lifestyle!
If you’ve ever had the experience of looking in the mirror and noticing your face turning red after a few drinks, you’re not alone. You may be wondering, “Why does my face turn red when I drink?” First off, don't panic — you're not turning into a human tomato. There’s actually a lot going on internally that’s important to comprehend so we can effectively change our drinking habits.
In this article, we’ll explore the connection between getting a red face when drinking alcohol. Whether you regularly get flushing with alcohol or it’s just now happening for the first time, you’re not alone. We’ll learn how to treat red face from alcohol and how to prevent red face when drinking — and luckily, there are a few simple solutions! Let’s dive into the details of that effect affectionately (or frustratedly) known as the “alcohol flush."
Before we delve into the world of alcohol-induced facial redness, let's talk about blushing. When we blush, it's because our blood vessels are expanding — a process known as vasodilation. This can happen for a variety of reasons, including emotional responses like embarrassment, physical exertion, or in response to certain foods, medicines, or — you guessed it — alcohol.
Imagine the body as a city and the blood vessels as the network of roads. Naturally, we want traffic to flow smoothly, right? That's where vasodilation comes in — it's like adding extra lanes to the highway to keep the traffic (blood) moving freely in order to deliver nutrients more efficiently.
This whole process is controlled by the autonomic nervous system. Certain chemicals, such as nitric oxide, have the power to relax the muscles in the walls of our blood vessels. This relaxation causes the vessels to widen and allows more blood to flow through.
This comes in handy in various situations. For instance, if you're running a marathon — or just chasing your escaped dog — your muscles need extra oxygen. Thanks to vasodilation, they get just that. Vasodilation also plays a role when we're sick or injured. It boosts the blood flow to the affected area, delivering an array of healing cells. That's why when we get a cut or a sprain, it becomes red and warm due to our blood vessels opening up the roads for the body's healing mechanisms. Flushing with alcohol, therefore, also comes from vasodilation.
So, if you’ve ever wondered “Why do I turn red when I drink,” there is indeed a scientific explanation: vasodilation. Our bodies break down alcohol in a two-step process:
But here's the thing: not everyone's ALDH2 enzyme works at the same pace. In some of us, particularly those of us with East Asian ancestry, a genetic variant causes the ALDH2 enzyme to work less efficiently, leading to an accumulation of acetaldehyde in the bloodstream. Acetaldehyde is a vasodilator, meaning it causes blood vessels to expand and results in that familiar flushed face. This alcohol vasodilator property is what explains the alcohol red face.
Now, you might be thinking, "So what if I look like a red panda after a glass of Merlot? It's worth it for the buzz." A word of caution: several studies have linked the ALDH2 deficiency to an increased risk of certain types of cancer.
Acetaldehyde is far more toxic than alcohol itself and is able to damage DNA and proteins, which can lead to mutations and the development of cancer, particularly in the esophagus and liver. Even moderate drinking can lead to a buildup, especially in those of us who lack sufficient quantities of the enzyme responsible for breaking it down.
Beyond its role as a carcinogen, acetaldehyde is also responsible for many of the negative side effects associated with hangovers. Nausea, vomiting, headache, rapid heartbeat — these unpleasant symptoms can all be traced back to the acetaldehyde coursing through our bloodstream.
Facial flushing can be a sign of alcohol intolerance, similar to lactose intolerance. This means your body has trouble processing alcohol, which can exacerbate the unpleasant symptoms associated with acetaldehyde buildup.
There's yet another thing to know about acetaldehyde: it can create so-called "acetaldehyde adducts" — bonded molecules that form when acetaldehyde reacts with other natural body chemicals. This process causes long-lasting damage to our body, even long after we’ve sobered up.
So is it all bad news? Not necessarily. One recent study suggests that folks who experience alcohol flush might actually have a lower risk of becoming alcohol-dependent. That's because the unpleasant symptoms can act as a natural deterrent, discouraging heavy drinking.
So, if you're looking to quit or cut back on alcohol, the reality of alcohol flushing might end up working as a helpful motivation. If your face turns red after a drink or two, that might be your body’s way of telling you to take it easy.
If you’re thinking of reducing your alcohol consumption as a way of avoiding that flush reaction, here are a few tips to get started:
Remember, it's okay to ask for help and it's okay to take things slow. Everyone’s journey is unique, and what matters is that you’re making an effort to be mindful and make healthier choices.
In the end, we might not be able to change our genes or how our bodies react to alcohol, but we can control our drinking habits. And with some handy tips in our toolbox, we now know how to prevent red face when drinking. The first step to saying goodbye to your red-cheeked reflection starts with saying hello to a healthier lifestyle!
Celebrities opening up about their alcohol struggles helps to open up the conversation around alcohol misuse and end the stigma.
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!
In the words of comedian, actor, and sobriety guru Russell Brand, “We rewrite our past. We change our narrative. We reprogram ourselves … Our character is the result of this story we tell ourselves about ourselves, and the process of inventorying breaks down the hidden and destructive personal grammar that we have unwittingly allowed to govern our behavior.”
Brand is not the only celebrity to rewrite his story in a way that drastically shifted the role of alcohol in it. In a world characterized by glitz and glamor, alcohol has often been a ubiquitous part of celebrity culture. However, many have flipped the narrative, choosing to abstain and advocate for sobriety. Let's explore a few of those inspiring celebrities who bid adieu to alcohol for good.
Award-winning actor Bradley Cooper took his last drink at age 29. Battling alcohol and substance misuse, Cooper realized that these substances were a hurdle in his path to success. Since embracing sobriety, Cooper's career has soared, with hits like Silver Linings Playbook, American Sniper, and his directorial debut, A Star is Born — a movie that delves deep into the subject of substance misuse. His decision to become sober was, in his words, "the best decision" he ever made.
"The one thing I've learned in life is the best thing I can do is embrace who I am and then do that to the fullest extent, and then whatever happens, happens," Cooper said in an interview with Vanity Fair. This decision, no doubt, led him to the heights of Hollywood fame, where he stands tall today.
Famed for her role as Charlotte York on Sex and the City, Kristin Davis had an early encounter with alcohol misuse. Her struggles started in her youth, when she realized she was using alcohol as a crutch to overcome her insecurities and social anxieties. Today, Davis celebrates over two decades of sobriety, and credits her successful acting career to her decision to give up alcohol.
Davis uses her story to encourage others to seek help if they're struggling with substance misuse: “I’m kind of shy normally, so I felt like I needed help. One thing led to another and I was drinking.” After she realized that acting and booze simply didn’t mix, she knew she had an important choice to make: “I thought, It’s going to be one or the other. I can’t really have both.”
Perhaps one of the most notable sobriety stories in Hollywood is that of Robert Downey Jr. Almost unemployable due to his struggles with alcohol and drugs, Downey Jr. made a triumphant comeback. After years of legal troubles and stints in rehab, he made the decision to quit the substances and focused on reviving his career. The result was nothing short of a marvel, with his portrayal of Iron Man propelling him back to A-list status.
His story serves as a beacon of hope for those battling destructive habits. As he famously said, “Remember, just because you hit bottom doesn't mean you have to stay there.”
Marshall Mathers, or Eminem — the rapper renowned for his honest and often controversial lyrics — has used his music to openly talk about his struggles with substance misuse. After a near-death experience due to a methadone overdose in 2007, he chose sobriety. As he explained, “That’s when I knew: I either get help, or I am going to die. As a father, I want to be here for things. I don’t want to miss anything else. “
Now over a decade sober, he often uses his platform to inspire those fighting similar battles. In his album Recovery, he discusses his journey of sobriety, portraying the struggle and triumph in a relatable light.
Matthew Perry, famously known for his role as Chandler Bing in Friends, had a very public struggle with alcohol and prescription drugs. In 2001, he checked into rehab, and used his platform to raise awareness about substance misuse until his death in October 2023.
"You can't have a drug problem for 30 years and then expect to have it be solved in 28 days," Perry told The Hollywood Reporter. His open, honest account of his struggles, alongside his legacy, has helped to dispel the stigma around recovery.
Even the world of high fashion isn't immune to substance misuse. Supermodel Naomi Campbell has had her battles with alcohol and drugs. After years in the fast lane, Campbell decided to get sober.
"I gave up drinking alcohol," she told the Wall Street Journal. "Not so much for a dietary reason but because it was affecting my moods and my judgment." Today, Campbell is living her best life — a testament that sobriety and success can indeed go hand-in-hand.
Jada Pinkett Smith, renowned actress and host of the candid talk show Red Table Talk, has been a beacon of strength and resilience in her sobriety journey. She made the decision to give up alcohol years ago after realizing its impact on her lifestyle.
Smith had a “eureka” moment when she found herself drinking two bottles of wine on the couch. "I said, 'Jada, I think we've got a problem here,'" she recounted on an episode of her show. "From that day on, I went cold turkey."
Superstar DJ and producer Calvin Harris is another celebrity who has turned his back on alcohol to achieve a healthier lifestyle. Harris, one of the highest-paid DJs in the world, realized early in his career that the party lifestyle was taking a toll on his performance and health.
He quit drinking in his early 20s and has been candid about the transformation this has made on his life and career. "The difference in being hungover and being sober is A to Z," Harris told BBC. "It's incredible. I mean, I can have this intense workload now and I just take it in my stride whereas before, it was a struggle."
Harris's journey to sobriety highlights how even in professions with a “party” reputation, it's possible to maintain a successful alcohol-free career. His decision has both positively impacted his health and also led to a surge in his creativity and performance as one of the world's leading music artists.
Harry Potter star Daniel Radcliffe was also trapped in alcohol misuse. Feeling the pressures of his early fame, Radcliffe turned to alcohol to cope. Speaking to BBC Radio 4, Radcliffe said: “If I went out and if I got drunk, I’d suddenly be aware of there being interest in that because it’s not just a drunk guy, it’s 'Oh, Harry Potter’s getting drunk in the bar.’”
Recognizing that his relationship with alcohol was harmful, he quit drinking in 2010. Since then, Radcliffe has maintained his sobriety, managing the pressures of stardom without the crutch of alcohol. His honesty about his struggles is encouraging for those facing similar battles. Speaking about his sobriety journey, Radcliffe stated, "I'm happier, more productive, and I feel like I'm able to appreciate life more."
Our next star is the multi-talented Demi Lovato, who has been openly battling substance abuse and mental health issues. Lovato took a leap of faith and chose to live a sober life in 2010 after a near-fatal overdose.
Lovato remains committed to sobriety in spite of some bumps along the road. "What I've learned is that this illness is not something that disappears or fades with time. It's something I must continue to overcome and have not done yet," Lovato said in the documentary, "Dancing with the Devil."
Comedian and actor Tim Allen has had a rollercoaster ride with alcoholism, leading to a DUI arrest in 1997. However, this was the wake-up call he needed, and he's been sober for over two decades now.
"The biggest change for me was that I didn't have to lie because I was sober," Allen shared in an interview. "I don't have to hide anything anymore. It's a great, wonderful feeling." Allen's transformation is proof that it's never too late to make a positive change.
Model and cookbook author Chrissy Teigen also chose the path to sobriety. She's been open about her struggles with alcohol, and how motherhood helped her make the decision to quit.
As she told Cosmopolitan in 2017, "I was, point blank, just drinking too much. I got used to being in hair and makeup and having a glass of wine. Then that glass of wine would carry over into me having one before the awards show. And then a bunch at the awards show … I have no idea what I’m doing honestly, but I do know a few things: I now have endless energy, way less anxiety (no more benzos!) and I am happier and more present than ever. It’s pretty cool."
Each of these celebrities has shown the courage to confront their issues with alcohol and the determination to overcome them. Their stories remind us that while no one is immune to the struggles of substance misuse, recovery is possible. They serve as inspiration — not just for those battling the struggles, but for all of us — to face our challenges head-on and make the decisions that serve our well-being.
In the words of Russell Brand, “You need only allow gentle hope to enter your heart. Exhale and allow hope, and give yourself some time. This is a process of change that requires a good deal of self-compassion, which is neither stagnant nor permissive. We can just start by being a little kinder to ourselves and open to the possibility that life doesn’t have to be bloody awful.”
In the end, sobriety is a personal choice — often a difficult one — but as these celebrities have shown, it can be transformative.
In the words of comedian, actor, and sobriety guru Russell Brand, “We rewrite our past. We change our narrative. We reprogram ourselves … Our character is the result of this story we tell ourselves about ourselves, and the process of inventorying breaks down the hidden and destructive personal grammar that we have unwittingly allowed to govern our behavior.”
Brand is not the only celebrity to rewrite his story in a way that drastically shifted the role of alcohol in it. In a world characterized by glitz and glamor, alcohol has often been a ubiquitous part of celebrity culture. However, many have flipped the narrative, choosing to abstain and advocate for sobriety. Let's explore a few of those inspiring celebrities who bid adieu to alcohol for good.
Award-winning actor Bradley Cooper took his last drink at age 29. Battling alcohol and substance misuse, Cooper realized that these substances were a hurdle in his path to success. Since embracing sobriety, Cooper's career has soared, with hits like Silver Linings Playbook, American Sniper, and his directorial debut, A Star is Born — a movie that delves deep into the subject of substance misuse. His decision to become sober was, in his words, "the best decision" he ever made.
"The one thing I've learned in life is the best thing I can do is embrace who I am and then do that to the fullest extent, and then whatever happens, happens," Cooper said in an interview with Vanity Fair. This decision, no doubt, led him to the heights of Hollywood fame, where he stands tall today.
Famed for her role as Charlotte York on Sex and the City, Kristin Davis had an early encounter with alcohol misuse. Her struggles started in her youth, when she realized she was using alcohol as a crutch to overcome her insecurities and social anxieties. Today, Davis celebrates over two decades of sobriety, and credits her successful acting career to her decision to give up alcohol.
Davis uses her story to encourage others to seek help if they're struggling with substance misuse: “I’m kind of shy normally, so I felt like I needed help. One thing led to another and I was drinking.” After she realized that acting and booze simply didn’t mix, she knew she had an important choice to make: “I thought, It’s going to be one or the other. I can’t really have both.”
Perhaps one of the most notable sobriety stories in Hollywood is that of Robert Downey Jr. Almost unemployable due to his struggles with alcohol and drugs, Downey Jr. made a triumphant comeback. After years of legal troubles and stints in rehab, he made the decision to quit the substances and focused on reviving his career. The result was nothing short of a marvel, with his portrayal of Iron Man propelling him back to A-list status.
His story serves as a beacon of hope for those battling destructive habits. As he famously said, “Remember, just because you hit bottom doesn't mean you have to stay there.”
Marshall Mathers, or Eminem — the rapper renowned for his honest and often controversial lyrics — has used his music to openly talk about his struggles with substance misuse. After a near-death experience due to a methadone overdose in 2007, he chose sobriety. As he explained, “That’s when I knew: I either get help, or I am going to die. As a father, I want to be here for things. I don’t want to miss anything else. “
Now over a decade sober, he often uses his platform to inspire those fighting similar battles. In his album Recovery, he discusses his journey of sobriety, portraying the struggle and triumph in a relatable light.
Matthew Perry, famously known for his role as Chandler Bing in Friends, had a very public struggle with alcohol and prescription drugs. In 2001, he checked into rehab, and used his platform to raise awareness about substance misuse until his death in October 2023.
"You can't have a drug problem for 30 years and then expect to have it be solved in 28 days," Perry told The Hollywood Reporter. His open, honest account of his struggles, alongside his legacy, has helped to dispel the stigma around recovery.
Even the world of high fashion isn't immune to substance misuse. Supermodel Naomi Campbell has had her battles with alcohol and drugs. After years in the fast lane, Campbell decided to get sober.
"I gave up drinking alcohol," she told the Wall Street Journal. "Not so much for a dietary reason but because it was affecting my moods and my judgment." Today, Campbell is living her best life — a testament that sobriety and success can indeed go hand-in-hand.
Jada Pinkett Smith, renowned actress and host of the candid talk show Red Table Talk, has been a beacon of strength and resilience in her sobriety journey. She made the decision to give up alcohol years ago after realizing its impact on her lifestyle.
Smith had a “eureka” moment when she found herself drinking two bottles of wine on the couch. "I said, 'Jada, I think we've got a problem here,'" she recounted on an episode of her show. "From that day on, I went cold turkey."
Superstar DJ and producer Calvin Harris is another celebrity who has turned his back on alcohol to achieve a healthier lifestyle. Harris, one of the highest-paid DJs in the world, realized early in his career that the party lifestyle was taking a toll on his performance and health.
He quit drinking in his early 20s and has been candid about the transformation this has made on his life and career. "The difference in being hungover and being sober is A to Z," Harris told BBC. "It's incredible. I mean, I can have this intense workload now and I just take it in my stride whereas before, it was a struggle."
Harris's journey to sobriety highlights how even in professions with a “party” reputation, it's possible to maintain a successful alcohol-free career. His decision has both positively impacted his health and also led to a surge in his creativity and performance as one of the world's leading music artists.
Harry Potter star Daniel Radcliffe was also trapped in alcohol misuse. Feeling the pressures of his early fame, Radcliffe turned to alcohol to cope. Speaking to BBC Radio 4, Radcliffe said: “If I went out and if I got drunk, I’d suddenly be aware of there being interest in that because it’s not just a drunk guy, it’s 'Oh, Harry Potter’s getting drunk in the bar.’”
Recognizing that his relationship with alcohol was harmful, he quit drinking in 2010. Since then, Radcliffe has maintained his sobriety, managing the pressures of stardom without the crutch of alcohol. His honesty about his struggles is encouraging for those facing similar battles. Speaking about his sobriety journey, Radcliffe stated, "I'm happier, more productive, and I feel like I'm able to appreciate life more."
Our next star is the multi-talented Demi Lovato, who has been openly battling substance abuse and mental health issues. Lovato took a leap of faith and chose to live a sober life in 2010 after a near-fatal overdose.
Lovato remains committed to sobriety in spite of some bumps along the road. "What I've learned is that this illness is not something that disappears or fades with time. It's something I must continue to overcome and have not done yet," Lovato said in the documentary, "Dancing with the Devil."
Comedian and actor Tim Allen has had a rollercoaster ride with alcoholism, leading to a DUI arrest in 1997. However, this was the wake-up call he needed, and he's been sober for over two decades now.
"The biggest change for me was that I didn't have to lie because I was sober," Allen shared in an interview. "I don't have to hide anything anymore. It's a great, wonderful feeling." Allen's transformation is proof that it's never too late to make a positive change.
Model and cookbook author Chrissy Teigen also chose the path to sobriety. She's been open about her struggles with alcohol, and how motherhood helped her make the decision to quit.
As she told Cosmopolitan in 2017, "I was, point blank, just drinking too much. I got used to being in hair and makeup and having a glass of wine. Then that glass of wine would carry over into me having one before the awards show. And then a bunch at the awards show … I have no idea what I’m doing honestly, but I do know a few things: I now have endless energy, way less anxiety (no more benzos!) and I am happier and more present than ever. It’s pretty cool."
Each of these celebrities has shown the courage to confront their issues with alcohol and the determination to overcome them. Their stories remind us that while no one is immune to the struggles of substance misuse, recovery is possible. They serve as inspiration — not just for those battling the struggles, but for all of us — to face our challenges head-on and make the decisions that serve our well-being.
In the words of Russell Brand, “You need only allow gentle hope to enter your heart. Exhale and allow hope, and give yourself some time. This is a process of change that requires a good deal of self-compassion, which is neither stagnant nor permissive. We can just start by being a little kinder to ourselves and open to the possibility that life doesn’t have to be bloody awful.”
In the end, sobriety is a personal choice — often a difficult one — but as these celebrities have shown, it can be transformative.
Social drinking is a pervasive part of our culture with negative implications if we aren’t careful.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine you're at a gathering, a space buzzing with lively chit-chat and laughter. Held firmly in your grasp is a glass, its contents seemingly imbued with the power to dissolve barriers and facilitate interaction. It's a prop in your hand, offering a sense of comfort in moments of awkward silence. This scenario is not an unfamiliar one. Indeed, it's a vivid portrayal of social drinking, a practice deeply interwoven into our social rituals. However, does social drinking merely represent an innocuous social convention, or does it have more profound implications worthy of consideration? Let's embark on an exploration to decode the layers of social drinking.
Why do people drink? Social drinking is a practice that enjoys a deep-rooted presence in our culture, often serving as a cornerstone for social gatherings. Ranging from laid-back meetups to grand celebrations, alcohol is frequently cast in the spotlight. The substance is perceived as an accelerator of connection, a tonic for social unease, and a symbol of joyful occasions. Yet, the concept of social drinking assumes diverse forms across different societies and individuals. For some social drinkers — those who drink to relax, fit in with the crowd, or celebrate special events — it could mean having a glass of wine over dinner. For others, it could imply engaging in frequent rounds of drinks at a bustling bar in the company of friends. Despite these varying interpretations, one unifying element pervades all definitions — the aspect of sociability — consuming alcohol in a social context.
Social drinking carries intriguing psychological underpinnings. Alcohol has a known disinhibiting effect, which can instill a sense of relaxation in social settings. It has the potential to calm the storm of awkwardness, fuel our confidence, and infuse a sense of effortlessness into our social interactions. Furthermore, social drinking often engenders a feeling of camaraderie and shared experiences, thereby serving as a powerful social ice breaker. However, while alcohol may temporarily soften the edges of social discomfort, it's essential to recognize that it's not a long-term solution for deeper, ingrained social anxieties or insecurities. And in fact, if we are not mindful about our intake, long-lasting problems can arise.
Social drinking usually falls within the realm of acceptability. However, it's critical to remain cognizant of the thin boundary that separates it from a "drinking problem". Social drinking begins to inch toward concern when it paves the way to heavy drinking or when we feel the pressing need to consume alcohol to navigate social situations smoothly. Signs that could indicate a shift from social drinking to AUD or to alcoholism include a pattern of drinking to the point of intoxication, a reliance on alcohol to derive enjoyment from social events, or encountering negative outcomes as a result of drinking (such as conflicts, injuries, or persistent hangovers). If we or someone we know begins to exhibit these signs, it might be an alarm indicating the need to reevaluate our relationship with alcohol.
It's crucial to bear in mind that alcohol, even when consumed socially, carries potential health risks. According to the WHO, no amount of alcohol is truly safe for us. Even moderate amounts of alcohol can interfere with our sleep, cause weight gain, and lead to headaches and dehydration.
Excessive drinking, in turn, can give rise to a plethora of health complications, including liver disorders, heart conditions, an elevated risk of certain cancers, and neurological issues. In fact, according to CDC, excessive drinking was responsible for about 178,000 deaths in the United States from 2020 to 2021.
Moreover, drinking at any level on a regular basis can exacerbate mental health concerns, such as depressive and anxiety disorders. Our cognition suffers and we are at risk of accidents and injuries. Thus, even when we partake in social drinking, it's paramount to do so judiciously, keeping our health and wellness at the forefront.
Being a responsible social drinker revolves around awareness of our personal boundaries and making informed decisions that place our well-being at the helm.
Understanding social drinking is more than just acknowledging its cultural and psychological aspects. It also involves recognizing the potential health implications, being aware of the fine line between social drinking and a “drinking problem,” and practicing the art of responsible drinking. By comprehending these facets, we can navigate the social seas with an informed mind, ensuring that our journey on the waves of sociability is safe, enjoyable, and healthy.
Imagine you're at a gathering, a space buzzing with lively chit-chat and laughter. Held firmly in your grasp is a glass, its contents seemingly imbued with the power to dissolve barriers and facilitate interaction. It's a prop in your hand, offering a sense of comfort in moments of awkward silence. This scenario is not an unfamiliar one. Indeed, it's a vivid portrayal of social drinking, a practice deeply interwoven into our social rituals. However, does social drinking merely represent an innocuous social convention, or does it have more profound implications worthy of consideration? Let's embark on an exploration to decode the layers of social drinking.
Why do people drink? Social drinking is a practice that enjoys a deep-rooted presence in our culture, often serving as a cornerstone for social gatherings. Ranging from laid-back meetups to grand celebrations, alcohol is frequently cast in the spotlight. The substance is perceived as an accelerator of connection, a tonic for social unease, and a symbol of joyful occasions. Yet, the concept of social drinking assumes diverse forms across different societies and individuals. For some social drinkers — those who drink to relax, fit in with the crowd, or celebrate special events — it could mean having a glass of wine over dinner. For others, it could imply engaging in frequent rounds of drinks at a bustling bar in the company of friends. Despite these varying interpretations, one unifying element pervades all definitions — the aspect of sociability — consuming alcohol in a social context.
Social drinking carries intriguing psychological underpinnings. Alcohol has a known disinhibiting effect, which can instill a sense of relaxation in social settings. It has the potential to calm the storm of awkwardness, fuel our confidence, and infuse a sense of effortlessness into our social interactions. Furthermore, social drinking often engenders a feeling of camaraderie and shared experiences, thereby serving as a powerful social ice breaker. However, while alcohol may temporarily soften the edges of social discomfort, it's essential to recognize that it's not a long-term solution for deeper, ingrained social anxieties or insecurities. And in fact, if we are not mindful about our intake, long-lasting problems can arise.
Social drinking usually falls within the realm of acceptability. However, it's critical to remain cognizant of the thin boundary that separates it from a "drinking problem". Social drinking begins to inch toward concern when it paves the way to heavy drinking or when we feel the pressing need to consume alcohol to navigate social situations smoothly. Signs that could indicate a shift from social drinking to AUD or to alcoholism include a pattern of drinking to the point of intoxication, a reliance on alcohol to derive enjoyment from social events, or encountering negative outcomes as a result of drinking (such as conflicts, injuries, or persistent hangovers). If we or someone we know begins to exhibit these signs, it might be an alarm indicating the need to reevaluate our relationship with alcohol.
It's crucial to bear in mind that alcohol, even when consumed socially, carries potential health risks. According to the WHO, no amount of alcohol is truly safe for us. Even moderate amounts of alcohol can interfere with our sleep, cause weight gain, and lead to headaches and dehydration.
Excessive drinking, in turn, can give rise to a plethora of health complications, including liver disorders, heart conditions, an elevated risk of certain cancers, and neurological issues. In fact, according to CDC, excessive drinking was responsible for about 178,000 deaths in the United States from 2020 to 2021.
Moreover, drinking at any level on a regular basis can exacerbate mental health concerns, such as depressive and anxiety disorders. Our cognition suffers and we are at risk of accidents and injuries. Thus, even when we partake in social drinking, it's paramount to do so judiciously, keeping our health and wellness at the forefront.
Being a responsible social drinker revolves around awareness of our personal boundaries and making informed decisions that place our well-being at the helm.
Understanding social drinking is more than just acknowledging its cultural and psychological aspects. It also involves recognizing the potential health implications, being aware of the fine line between social drinking and a “drinking problem,” and practicing the art of responsible drinking. By comprehending these facets, we can navigate the social seas with an informed mind, ensuring that our journey on the waves of sociability is safe, enjoyable, and healthy.
Alcohol withdrawal is an uncomfortable process, as it can bring about symptoms such as nausea and irritability. But how long does it last? Here’s a timeline of what you can expect.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Quitting alcohol requires courage! Not only does it involve a major lifestyle overhaul, but for many of us, the road to alcohol-free living comes with physical and psychological discomfort in the form of withdrawal. Unfortunately, some of us may return to alcohol use as a result of these challenges. But knowledge is power! If we know what to expect during the withdrawal process, we’re much more likely to stay the course.
So, what can we really expect during the withdrawal process? In this blog post, we'll explore the various stages of the alcohol withdrawal timeline, breaking it down so you have a clear understanding of what lies ahead. We want to give you the information that’ll help you stick to your goals so you can become your healthiest self. Let’s get started!
The onset of stage 1 of alcohol withdrawal usually materializes 6 to 12 hours after the last consumed drink. This brief window underscores the body's deep-rooted dependence on alcohol. When the body is used to a consistent supply of alcohol, its sudden absence disrupts the system, leading to a range of withdrawal symptoms.
During these initial days, the body manifests a spectrum of mild to moderate symptoms. The nervous system, which had adjusted to the presence of alcohol, suddenly finds itself in a hyperactive state. This abrupt change is most evident in the heightened state of anxiety many people experience. There's an inexplicable nervousness, a constant feeling of dread, and an underlying irritability that can make us snap at the smallest of triggers.
Digestive symptoms are also predominant at this stage. Nausea and vomiting can make eating a challenge. The body, already grappling with the absence of alcohol, needs nourishment, but the digestive upheaval can deter people from consuming substantial meals. This is why it's recommended to consume foods that are easy on the stomach. Bananas, rich in vital nutrients and known for their natural antacid properties, can offer relief. Light, hydrating soups (think broth-based, not cream-based) serve as an excellent option, too. It's not just about what we consume but also about what we should avoid. Excessive caffeine can further irritate the stomach and exacerbate anxiety.
Insomnia, another troubling symptom of this phase, can leave us feeling drained. The body craves rest, but the mind remains restless. Reducing screen time, especially during the evening, can help prepare the body for sleep. When a full night's sleep seems elusive, short naps during the day can replenish some energy.
Amid these physical symptoms, it's paramount to also address the emotional and psychological turmoil. The journey of withdrawal is as much (or more!) a mental battle as it is a physical one. Simple self-soothing practices, such a calming bubble bath, can offer temporary relief from the anxiety. For those familiar with Emotional Freedom Technique (EFT) tapping, this can be a beneficial tool to employ during heightened states of stress.
After making it through the initial phase, we enter the second stage, stretching from days 3 to 7, a period in which withdrawal symptoms can intensify considerably. Among the myriad possible symptoms, delirium tremens (DTs) stands out not just for its severity but also for its potentially life-threatening implications.
Delirium tremens, often shortened to DTs, is a severe manifestation of alcohol withdrawal. This condition is marked by acute episodes of agitation, a state of mental confusion or disorientation, and hallucinations. The hallucinations aren't only visual; we can also experience auditory and tactile hallucinations, hearing or feeling things that aren't present.
The onset of DTs is typically 48 to 72 hours after the last drink. However, the body's response to withdrawal can be unpredictable, and in some cases, the onset of DTs can be delayed, presenting itself up to 10 days after discontinuing alcohol. This variability in onset further underscores the need for close monitoring during the withdrawal phase.
Certain factors exacerbate the risk of developing DTs. Those of us with a history of multiple alcohol withdrawal episodes are more susceptible, as each withdrawal can make the nervous system more sensitive to the absence of alcohol. Prolonged periods of alcohol misuse can also increase the risk, given the profound impact long-term alcohol consumption can have on brain chemistry and structure. Additionally, those of us with existing medical conditions, especially liver diseases or infections, are at a heightened risk.
Given the severity of DTs, it’s imperative to recognize it as a medical emergency. A mere 5% of people withdrawing from alcohol might experience DTs, but it can be fatal if not addressed promptly. Elevated blood pressure, rapid heart rate, and fever often accompany the primary symptoms of DTs, making immediate medical attention even more critical.
If someone is suspected of experiencing DTs, they should not be left alone. Continuous supervision is essential, and immediate medical assistance should be sought. Hospitals or detoxification facilities are equipped to handle such emergencies, providing medications, monitoring vital signs, and ensuring the individual's safety.
Good news! By the end of the first week and into the second, most physical withdrawal symptoms begin to subside. However, we may still face psychological symptoms such as mood swings, anxiety, and cravings for alcohol. It's essential to be aware of these challenges and to seek support from friends, family, or professionals to help manage these lingering symptoms.
Here are a few tips to stay a step ahead of cravings during this time and as you proceed with your journey:
As the journey of alcohol withdrawal progresses into its second to fourth weeks, the recovery landscape undergoes a significant shift. The acute physical symptoms, which are usually intense and immediately noticeable, begin to wane. The body, having grappled with the immediate absence of alcohol, is beginning to recuperate. But while these physical manifestations diminish, the psychological challenges amplify. This transition marks the onset of post-acute withdrawal syndrome (PAWS).
PAWS represents a prolonged period of withdrawal symptoms, which can stretch out for several months. The distinguishing factor of PAWS is its predominantly psychological nature. Whereas the earlier stages of withdrawal were characterized by tangible physical symptoms, PAWS primarily presents challenges that are cognitive and emotional.
Among the myriad of symptoms, irritability stands out. This isn't just an occasional bad mood, but a consistent undercurrent of frustration and agitation. Sleep disturbances are also rampant, and we may find ourselves either battling insomnia or experiencing disrupted sleep patterns. Anxiety, too, takes center stage, casting shadows of doubt, worry, and fear — even in scenarios that don’t warrant such reactions.
Perhaps the most daunting aspect of PAWS is the potential onset of depression. The weight of this emotional state can be heavy, coloring every facet of our life with a hue of hopelessness or sadness. The world seems bleaker, and motivation may be hard to muster.
The complexity of PAWS makes it crucial for us to lean on a robust support system. These symptoms are less visible than their physical counterparts, so empathetic friends, family, and peers are invaluable. Constant reassurances, regular check-ins, and an understanding ear can make a world of difference.
However, the persistence or intensification of PAWS symptoms should not be brushed aside as mere side effects of recovery. If these symptoms begin to impede our daily life or cast a pall over our well-being, professional intervention becomes necessary. A physician or a therapist can provide clarity, direction, and potential treatments to manage and alleviate these symptoms.
There's a societal narrative that often equates seeking help with weakness, but this couldn't be further from the truth. Asking for support, especially during challenging times, is a testament to our strength and commitment to healing. Embracing this journey of recovery from alcohol is a commendable feat in itself, a step towards a healthier and more harmonious life.
The first six months of alcohol-free living are a critical period for those of us adjusting to this lifestyle. While PAWS symptoms may gradually decrease, we need to remain vigilant in managing our cravings and maintaining our alcohol-free habits. During this time, it's essential to continue practicing our healthy coping strategies, such as exercise, meditation, and therapy, to support the recovery process.
We may also feel ready to start sharing our story with others. Whether we choose to discuss our previous relationship with alcohol with friends and loved ones, or more publicly at events or online, this openness and vulnerability is a big part of the healing process. Your story can help so many others going through the same process, especially those who are a few steps behind and need a little encouragement. Telling your story can also remind you of your own growth and progress. Your alcohol-free story matters, and it deserves to be shared with the world!
For many of us, this six-month period becomes the beacon that illuminates the vast capacities of the human spirit and body to heal and rejuvenate.
For many of us, by the time we reach the six-month point in our sobriety journey, the intensity and frequency of our cravings often diminish. Our once-overwhelming thoughts and urges related to alcohol start to wane, making daily life more manageable. This is not just a physical reprieve; it’s a profound psychological one. It reinforces the powerful, hopeful notion that no condition is eternal — change is not just possible but inevitable. The body, with its intricate systems and resilience, undergoes a remarkable journey of repair and restoration.
However, as with all profound transformations, sobriety is not a destination but a continual journey. Even in the relative ease that might dawn after six months, we must remain vigilant. The initial triggers or circumstances that led to our alcohol dependence might still exist. It’s therefore crucial to hold onto the habits and the mindset shifts we developed during the recovery process. Whether we attend support group meetings, practice mindfulness, or engage in therapeutic activities, staying committed to these regimens ensures that the foundation of sobriety remains robust.
And as we tread this ongoing path, it’s vital to pause and acknowledge the milestones. Every day without alcohol, every challenge faced head-on, and every temptation resisted is a victory. These aren't just markers of time passing; they’re tangible evidence of strength, perseverance, and unwavering dedication. Celebrating these achievements, no matter how small they might seem, serves as a reminder of our potential and capabilities.
The alcohol withdrawal symptoms timeline can seem daunting, but understanding what to expect at each stage can make the process a little less arduous. As we've seen, withdrawal symptoms can range from mild to severe, and may last anywhere from days to months. However, with the right support and coping strategies, we can successfully navigate these challenges and get to the other side feeling confident and capable.
So, how much should you start cutting back as you work toward an alcohol-free lifestyle? We recommend that you cut back by no more than 10% per week to avoid adverse symptoms and dangerous complications.
Quitting alcohol requires courage! Not only does it involve a major lifestyle overhaul, but for many of us, the road to alcohol-free living comes with physical and psychological discomfort in the form of withdrawal. Unfortunately, some of us may return to alcohol use as a result of these challenges. But knowledge is power! If we know what to expect during the withdrawal process, we’re much more likely to stay the course.
So, what can we really expect during the withdrawal process? In this blog post, we'll explore the various stages of the alcohol withdrawal timeline, breaking it down so you have a clear understanding of what lies ahead. We want to give you the information that’ll help you stick to your goals so you can become your healthiest self. Let’s get started!
The onset of stage 1 of alcohol withdrawal usually materializes 6 to 12 hours after the last consumed drink. This brief window underscores the body's deep-rooted dependence on alcohol. When the body is used to a consistent supply of alcohol, its sudden absence disrupts the system, leading to a range of withdrawal symptoms.
During these initial days, the body manifests a spectrum of mild to moderate symptoms. The nervous system, which had adjusted to the presence of alcohol, suddenly finds itself in a hyperactive state. This abrupt change is most evident in the heightened state of anxiety many people experience. There's an inexplicable nervousness, a constant feeling of dread, and an underlying irritability that can make us snap at the smallest of triggers.
Digestive symptoms are also predominant at this stage. Nausea and vomiting can make eating a challenge. The body, already grappling with the absence of alcohol, needs nourishment, but the digestive upheaval can deter people from consuming substantial meals. This is why it's recommended to consume foods that are easy on the stomach. Bananas, rich in vital nutrients and known for their natural antacid properties, can offer relief. Light, hydrating soups (think broth-based, not cream-based) serve as an excellent option, too. It's not just about what we consume but also about what we should avoid. Excessive caffeine can further irritate the stomach and exacerbate anxiety.
Insomnia, another troubling symptom of this phase, can leave us feeling drained. The body craves rest, but the mind remains restless. Reducing screen time, especially during the evening, can help prepare the body for sleep. When a full night's sleep seems elusive, short naps during the day can replenish some energy.
Amid these physical symptoms, it's paramount to also address the emotional and psychological turmoil. The journey of withdrawal is as much (or more!) a mental battle as it is a physical one. Simple self-soothing practices, such a calming bubble bath, can offer temporary relief from the anxiety. For those familiar with Emotional Freedom Technique (EFT) tapping, this can be a beneficial tool to employ during heightened states of stress.
After making it through the initial phase, we enter the second stage, stretching from days 3 to 7, a period in which withdrawal symptoms can intensify considerably. Among the myriad possible symptoms, delirium tremens (DTs) stands out not just for its severity but also for its potentially life-threatening implications.
Delirium tremens, often shortened to DTs, is a severe manifestation of alcohol withdrawal. This condition is marked by acute episodes of agitation, a state of mental confusion or disorientation, and hallucinations. The hallucinations aren't only visual; we can also experience auditory and tactile hallucinations, hearing or feeling things that aren't present.
The onset of DTs is typically 48 to 72 hours after the last drink. However, the body's response to withdrawal can be unpredictable, and in some cases, the onset of DTs can be delayed, presenting itself up to 10 days after discontinuing alcohol. This variability in onset further underscores the need for close monitoring during the withdrawal phase.
Certain factors exacerbate the risk of developing DTs. Those of us with a history of multiple alcohol withdrawal episodes are more susceptible, as each withdrawal can make the nervous system more sensitive to the absence of alcohol. Prolonged periods of alcohol misuse can also increase the risk, given the profound impact long-term alcohol consumption can have on brain chemistry and structure. Additionally, those of us with existing medical conditions, especially liver diseases or infections, are at a heightened risk.
Given the severity of DTs, it’s imperative to recognize it as a medical emergency. A mere 5% of people withdrawing from alcohol might experience DTs, but it can be fatal if not addressed promptly. Elevated blood pressure, rapid heart rate, and fever often accompany the primary symptoms of DTs, making immediate medical attention even more critical.
If someone is suspected of experiencing DTs, they should not be left alone. Continuous supervision is essential, and immediate medical assistance should be sought. Hospitals or detoxification facilities are equipped to handle such emergencies, providing medications, monitoring vital signs, and ensuring the individual's safety.
Good news! By the end of the first week and into the second, most physical withdrawal symptoms begin to subside. However, we may still face psychological symptoms such as mood swings, anxiety, and cravings for alcohol. It's essential to be aware of these challenges and to seek support from friends, family, or professionals to help manage these lingering symptoms.
Here are a few tips to stay a step ahead of cravings during this time and as you proceed with your journey:
As the journey of alcohol withdrawal progresses into its second to fourth weeks, the recovery landscape undergoes a significant shift. The acute physical symptoms, which are usually intense and immediately noticeable, begin to wane. The body, having grappled with the immediate absence of alcohol, is beginning to recuperate. But while these physical manifestations diminish, the psychological challenges amplify. This transition marks the onset of post-acute withdrawal syndrome (PAWS).
PAWS represents a prolonged period of withdrawal symptoms, which can stretch out for several months. The distinguishing factor of PAWS is its predominantly psychological nature. Whereas the earlier stages of withdrawal were characterized by tangible physical symptoms, PAWS primarily presents challenges that are cognitive and emotional.
Among the myriad of symptoms, irritability stands out. This isn't just an occasional bad mood, but a consistent undercurrent of frustration and agitation. Sleep disturbances are also rampant, and we may find ourselves either battling insomnia or experiencing disrupted sleep patterns. Anxiety, too, takes center stage, casting shadows of doubt, worry, and fear — even in scenarios that don’t warrant such reactions.
Perhaps the most daunting aspect of PAWS is the potential onset of depression. The weight of this emotional state can be heavy, coloring every facet of our life with a hue of hopelessness or sadness. The world seems bleaker, and motivation may be hard to muster.
The complexity of PAWS makes it crucial for us to lean on a robust support system. These symptoms are less visible than their physical counterparts, so empathetic friends, family, and peers are invaluable. Constant reassurances, regular check-ins, and an understanding ear can make a world of difference.
However, the persistence or intensification of PAWS symptoms should not be brushed aside as mere side effects of recovery. If these symptoms begin to impede our daily life or cast a pall over our well-being, professional intervention becomes necessary. A physician or a therapist can provide clarity, direction, and potential treatments to manage and alleviate these symptoms.
There's a societal narrative that often equates seeking help with weakness, but this couldn't be further from the truth. Asking for support, especially during challenging times, is a testament to our strength and commitment to healing. Embracing this journey of recovery from alcohol is a commendable feat in itself, a step towards a healthier and more harmonious life.
The first six months of alcohol-free living are a critical period for those of us adjusting to this lifestyle. While PAWS symptoms may gradually decrease, we need to remain vigilant in managing our cravings and maintaining our alcohol-free habits. During this time, it's essential to continue practicing our healthy coping strategies, such as exercise, meditation, and therapy, to support the recovery process.
We may also feel ready to start sharing our story with others. Whether we choose to discuss our previous relationship with alcohol with friends and loved ones, or more publicly at events or online, this openness and vulnerability is a big part of the healing process. Your story can help so many others going through the same process, especially those who are a few steps behind and need a little encouragement. Telling your story can also remind you of your own growth and progress. Your alcohol-free story matters, and it deserves to be shared with the world!
For many of us, this six-month period becomes the beacon that illuminates the vast capacities of the human spirit and body to heal and rejuvenate.
For many of us, by the time we reach the six-month point in our sobriety journey, the intensity and frequency of our cravings often diminish. Our once-overwhelming thoughts and urges related to alcohol start to wane, making daily life more manageable. This is not just a physical reprieve; it’s a profound psychological one. It reinforces the powerful, hopeful notion that no condition is eternal — change is not just possible but inevitable. The body, with its intricate systems and resilience, undergoes a remarkable journey of repair and restoration.
However, as with all profound transformations, sobriety is not a destination but a continual journey. Even in the relative ease that might dawn after six months, we must remain vigilant. The initial triggers or circumstances that led to our alcohol dependence might still exist. It’s therefore crucial to hold onto the habits and the mindset shifts we developed during the recovery process. Whether we attend support group meetings, practice mindfulness, or engage in therapeutic activities, staying committed to these regimens ensures that the foundation of sobriety remains robust.
And as we tread this ongoing path, it’s vital to pause and acknowledge the milestones. Every day without alcohol, every challenge faced head-on, and every temptation resisted is a victory. These aren't just markers of time passing; they’re tangible evidence of strength, perseverance, and unwavering dedication. Celebrating these achievements, no matter how small they might seem, serves as a reminder of our potential and capabilities.
The alcohol withdrawal symptoms timeline can seem daunting, but understanding what to expect at each stage can make the process a little less arduous. As we've seen, withdrawal symptoms can range from mild to severe, and may last anywhere from days to months. However, with the right support and coping strategies, we can successfully navigate these challenges and get to the other side feeling confident and capable.
So, how much should you start cutting back as you work toward an alcohol-free lifestyle? We recommend that you cut back by no more than 10% per week to avoid adverse symptoms and dangerous complications.
It's that time of year again — April is Alcohol Awareness Month! This annual observance is an opportunity to raise awareness about the dangers of alcohol misuse and the importance of making healthy choices when it comes to alcohol.
It's that time of year again — April is Alcohol Awareness Month! This annual observance is an opportunity to raise awareness about the dangers of alcohol misuse and the importance of making healthy choices when it comes to alcohol.
At its core, Alcohol Awareness Month allows us to educate ourselves and others about the impact of alcohol on our health, our relationships, and our society as a whole. In this blog post, we’ll discuss ways we can take effective action this month and reclaim our lives from an unhealthy relationship with alcohol.
Alcohol is the most commonly used and abused drug in the United States, and its use and abuse come with a host of negative consequences. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), almost 90% of adults in the United States have consumed alcohol at some point in their lives — and nearly one-third engaged in binge drinking just in the past month! This is a serious issue, as alcohol abuse can lead to a range of negative consequences, including liver disease, cancer, domestic violence, motor vehicle accidents, lost productivity, and healthcare costs.
But it's not just the negative health and social impacts of alcohol that are concerning. The economic burden of alcohol use is staggering.
According to a report by the Centers for Disease Control and Prevention (CDC), excessive alcohol use cost the United States $249 billion in 2010, due to healthcare costs, lost productivity, and criminal justice expenses. While the numbers aren’t available, it’s easy to imagine that those costs are even higher in today’s economy, 13 years later.
So, what can we do to reduce alcohol consumption and prevent alcohol misuse?
As a society, we need to shift our attitudes towards alcohol and recognize the harm that it can cause. This means educating ourselves and each other about the risks of alcohol misuse, promoting responsible drinking behavior, and supporting those who struggle with addiction or dependence.
The first step is understanding AUD and its symptoms. AUD is a chronic, relapsing brain disease characterized by an inability to stop or control alcohol use despite negative consequences. Symptoms of AUD include a strong desire to drink, withdrawal symptoms when not drinking, and the need to drink more to achieve the same effect. Genetics, a family history of alcoholism, and a history of trauma or mental illness are all risk factors for developing AUD.
There is good news, however: some strategies can reduce alcohol consumption and prevent AUD. One of the most effective strategies is to limit the amount of alcohol we consume. This means setting limits on how much we drink on any one occasion, avoiding triggers that lead to drinking, and alternating alcoholic beverages with non-alcoholic ones. Everyone's limit will be different, so it's up to each individual to determine what their limit is.
Another important strategy is finding alternative ways to cope with stress or negative emotions. Engaging in physical exercise, practicing mindfulness and relaxation techniques, and seeking social support from friends and family are all healthy coping mechanisms that don't involve alcohol. It's also important to find healthy ways to have fun and relax, such as taking up a new hobby or spending time in nature.
Of course, limiting alcohol consumption and finding alternative ways to cope with stress may not always be enough. If you or someone you know is struggling with AUD, it's important to seek professional help. There are a range of treatment options available, including medication-assisted treatment, therapy, and support groups. It's essential to find a treatment program that works for you and to stick with it. Recovery from AUD is a long-term process, but it’s absolutely worth the time and effort.
One of the most important things we can do to reduce alcohol consumption and prevent AUD is to raise awareness about the issue. By educating ourselves and others about alcohol’s impact on our health, our relationships, and our society, we can work towards a culture that values responsible drinking and supports those of us struggling with our alcohol intake. A range of resources can help with this, including local community groups, online forums, and social media campaigns.
Finally, it's important to remember that recovery from AUD and alcohol misuse is possible. It's not an easy journey — but it's one that's worth taking. By limiting alcohol consumption, finding healthy ways to cope with stress, and seeking professional help when needed, we improve our quality of life, and we can show up better for those we love.
Here are some additional tips for raising awareness and reducing harm during Alcohol Awareness Month.
Alcohol misuse requires our attention and action, and Alcohol Awareness Month is a great opportunity to raise awareness about its risks and to promote healthy choices. When we can tackle the stigma surrounding alcohol misuse and offer a compassionate approach to healing, we pave the way for a healthier, more balanced world. Let's work together to raise awareness and make a difference!
If you’re ready to begin addressing your relationship with alcohol, the Reframe app can help you cut back (or quit), and it can help you improve various other aspects of your life — from your relationships to your mental health, and even your workplace well-being.
We’re actually launching three challenges this April to help you cut back with confidence, safely transition to sobriety, or kickstart those healthy habits. Here’s a little bit about each — which one resonates?
For the 30 days of April, reset your drinking patterns with us! If you haven’t heard of Sober Spring, here are some fun facts: Sober Spring was launched in 2018 by Catherine Gray, the bestselling author of The Unexpected Joy of Being Sober. It’s also run by Alcohol Change UK, the organization behind Dry January.
The Sober Spring challenge will look similar to the Dry March challenge: you can either participate alone, or you can participate as part of a group. Use the chat function to communicate with your group members, and cheer each other on! And unlock daily prizes for every day your group completes the activities. (We can’t say too much about the prizes — they’re a surprise!)
What is Super Spring? It’s an adaptive challenge for those of us on the cutback track (it’s also supported by our challenge bot, powered by the world’s smartest AI). You identify specific areas in your life you’d like to improve, and we’ll generate a personalized four-week plan — tailored to your specific needs!
How does this work? Our challenge bot will collect research study data to determine the most effective strategies and activities to help you achieve your particular goals. Once our bot has generated your personalized plan, you’ll receive daily actionable activities specifically designed to help you work towards your objectives.
You’ll have an edit button to customize or even change your goals, too, in case you tear through them or if life gets in the way. For every day you complete, you’ll receive a flower to grow your own virtual garden this spring. (Because we’re always rooting for you!)
If you’re looking for something a little more relaxed, we’re excited to announce that we’ll have a Damp April challenge for those of us on the cutback track!
What is “Damp” April? Why not “Dry”? Damp April will be similar to this year’s Damp January challenge. Going damp is a more lenient version of going dry. It doesn’t require you to stop drinking altogether; instead, you make your own intentional choices about cutting back on your alcohol intake.
For example, if you currently drink 15 glasses of wine each week, you might aim to cut down to just 8 of those drinks. Or you might choose a beverage with a lower alcohol content, or decide that you will only drink on certain nights or in particular social settings. The choice is yours!
With this challenge, identify your current drink count, and we’ll help you personalize a plan for this month. Let’s do this together!
So, what are you waiting for?
The changes you’ll experience as a result of healthier drinking habits are 100% worth it. We’re here to support you every step of the way… See you on the app!
It's that time of year again — April is Alcohol Awareness Month! This annual observance is an opportunity to raise awareness about the dangers of alcohol misuse and the importance of making healthy choices when it comes to alcohol.
At its core, Alcohol Awareness Month allows us to educate ourselves and others about the impact of alcohol on our health, our relationships, and our society as a whole. In this blog post, we’ll discuss ways we can take effective action this month and reclaim our lives from an unhealthy relationship with alcohol.
Alcohol is the most commonly used and abused drug in the United States, and its use and abuse come with a host of negative consequences. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), almost 90% of adults in the United States have consumed alcohol at some point in their lives — and nearly one-third engaged in binge drinking just in the past month! This is a serious issue, as alcohol abuse can lead to a range of negative consequences, including liver disease, cancer, domestic violence, motor vehicle accidents, lost productivity, and healthcare costs.
But it's not just the negative health and social impacts of alcohol that are concerning. The economic burden of alcohol use is staggering.
According to a report by the Centers for Disease Control and Prevention (CDC), excessive alcohol use cost the United States $249 billion in 2010, due to healthcare costs, lost productivity, and criminal justice expenses. While the numbers aren’t available, it’s easy to imagine that those costs are even higher in today’s economy, 13 years later.
So, what can we do to reduce alcohol consumption and prevent alcohol misuse?
As a society, we need to shift our attitudes towards alcohol and recognize the harm that it can cause. This means educating ourselves and each other about the risks of alcohol misuse, promoting responsible drinking behavior, and supporting those who struggle with addiction or dependence.
The first step is understanding AUD and its symptoms. AUD is a chronic, relapsing brain disease characterized by an inability to stop or control alcohol use despite negative consequences. Symptoms of AUD include a strong desire to drink, withdrawal symptoms when not drinking, and the need to drink more to achieve the same effect. Genetics, a family history of alcoholism, and a history of trauma or mental illness are all risk factors for developing AUD.
There is good news, however: some strategies can reduce alcohol consumption and prevent AUD. One of the most effective strategies is to limit the amount of alcohol we consume. This means setting limits on how much we drink on any one occasion, avoiding triggers that lead to drinking, and alternating alcoholic beverages with non-alcoholic ones. Everyone's limit will be different, so it's up to each individual to determine what their limit is.
Another important strategy is finding alternative ways to cope with stress or negative emotions. Engaging in physical exercise, practicing mindfulness and relaxation techniques, and seeking social support from friends and family are all healthy coping mechanisms that don't involve alcohol. It's also important to find healthy ways to have fun and relax, such as taking up a new hobby or spending time in nature.
Of course, limiting alcohol consumption and finding alternative ways to cope with stress may not always be enough. If you or someone you know is struggling with AUD, it's important to seek professional help. There are a range of treatment options available, including medication-assisted treatment, therapy, and support groups. It's essential to find a treatment program that works for you and to stick with it. Recovery from AUD is a long-term process, but it’s absolutely worth the time and effort.
One of the most important things we can do to reduce alcohol consumption and prevent AUD is to raise awareness about the issue. By educating ourselves and others about alcohol’s impact on our health, our relationships, and our society, we can work towards a culture that values responsible drinking and supports those of us struggling with our alcohol intake. A range of resources can help with this, including local community groups, online forums, and social media campaigns.
Finally, it's important to remember that recovery from AUD and alcohol misuse is possible. It's not an easy journey — but it's one that's worth taking. By limiting alcohol consumption, finding healthy ways to cope with stress, and seeking professional help when needed, we improve our quality of life, and we can show up better for those we love.
Here are some additional tips for raising awareness and reducing harm during Alcohol Awareness Month.
Alcohol misuse requires our attention and action, and Alcohol Awareness Month is a great opportunity to raise awareness about its risks and to promote healthy choices. When we can tackle the stigma surrounding alcohol misuse and offer a compassionate approach to healing, we pave the way for a healthier, more balanced world. Let's work together to raise awareness and make a difference!
If you’re ready to begin addressing your relationship with alcohol, the Reframe app can help you cut back (or quit), and it can help you improve various other aspects of your life — from your relationships to your mental health, and even your workplace well-being.
We’re actually launching three challenges this April to help you cut back with confidence, safely transition to sobriety, or kickstart those healthy habits. Here’s a little bit about each — which one resonates?
For the 30 days of April, reset your drinking patterns with us! If you haven’t heard of Sober Spring, here are some fun facts: Sober Spring was launched in 2018 by Catherine Gray, the bestselling author of The Unexpected Joy of Being Sober. It’s also run by Alcohol Change UK, the organization behind Dry January.
The Sober Spring challenge will look similar to the Dry March challenge: you can either participate alone, or you can participate as part of a group. Use the chat function to communicate with your group members, and cheer each other on! And unlock daily prizes for every day your group completes the activities. (We can’t say too much about the prizes — they’re a surprise!)
What is Super Spring? It’s an adaptive challenge for those of us on the cutback track (it’s also supported by our challenge bot, powered by the world’s smartest AI). You identify specific areas in your life you’d like to improve, and we’ll generate a personalized four-week plan — tailored to your specific needs!
How does this work? Our challenge bot will collect research study data to determine the most effective strategies and activities to help you achieve your particular goals. Once our bot has generated your personalized plan, you’ll receive daily actionable activities specifically designed to help you work towards your objectives.
You’ll have an edit button to customize or even change your goals, too, in case you tear through them or if life gets in the way. For every day you complete, you’ll receive a flower to grow your own virtual garden this spring. (Because we’re always rooting for you!)
If you’re looking for something a little more relaxed, we’re excited to announce that we’ll have a Damp April challenge for those of us on the cutback track!
What is “Damp” April? Why not “Dry”? Damp April will be similar to this year’s Damp January challenge. Going damp is a more lenient version of going dry. It doesn’t require you to stop drinking altogether; instead, you make your own intentional choices about cutting back on your alcohol intake.
For example, if you currently drink 15 glasses of wine each week, you might aim to cut down to just 8 of those drinks. Or you might choose a beverage with a lower alcohol content, or decide that you will only drink on certain nights or in particular social settings. The choice is yours!
With this challenge, identify your current drink count, and we’ll help you personalize a plan for this month. Let’s do this together!
So, what are you waiting for?
The changes you’ll experience as a result of healthier drinking habits are 100% worth it. We’re here to support you every step of the way… See you on the app!
Easter brunch is the brunch to end all brunches. Skip the mimosas and explore Easter mocktails that will have you hopping like the Easter bunny with their deliciousness. Easter mocktails are a celebratory yet healthy alternative to cocktails for those looking for a lighter, healthier beverage for the holiday festivities.
Easter brunch is the brunch to end all brunches. Skip the mimosas and explore Easter mocktails that will have you hopping like the Easter bunny with their deliciousness. Easter mocktails are a celebratory yet healthy alternative to cocktails for those looking for a lighter, healthier beverage for the holiday festivities.
Easter is the perfect time for impressing your guests with the best mocktails that look as good as they taste. Put away all the plastic cups and take out your best glassware. Highball glasses give mocktails a cohesive taste that’s refreshing.
Use simple accessories such as pastel paper straws and bunny swizzle sticks. Shake or stir each mocktail then finish off with hardy herb garnishes or skewers so that each drink can be identified by its toppings. Have fun being creative while also presenting an impressive Easter selection of iconic mocktails.
A home-cooked Easter brunch can have memorable flavors and colorful aesthetics. To ensure that all flavors coordinate well, select a few key ingredients that are present in both the food and non-alcoholic drinks. Avocado and chipotle shrimp tostadas can be served as a main dish. For a cohesive taste, pick Easter mocktails with citrus or mint (or both) as the secret ingredient, a perfect pairing with the spicy flavor. When choosing the best non-alcoholic drinks for everyone’s favorite spring day, remember complimentary flavors are key for a successful meal.
Lavender lemonade pairs well with traditional Easter brunch foods such as turkey, ham and quiche. The lavender flavor and color add a festive touch to any spring tablescape.
INGREDIENTS:
6 cups water divided
1/2 cup sugar
1/4 cup honey
3 Tbsp dried lavender
2 cups lemon juice
Lemon slices and lavender petals for garnish
Blue or purple food coloring optional
DIRECTIONS:
Mint Julep is a great choice for Easter brunch. The mint flavor is refreshing as temperatures finally begin to pick up after a cold winter. This mint, sugar, and juice recipe is simple to make.
INGREDIENTS:
1 bag ice
1 measure pineapple juice
1 measure orange juice
1 measure freshly squeezed lime juice
Ginger ale, to top off
1 teaspoon mint, crushed or finely chopped
Sprig of mint, for garnish
DIRECTIONS:
A popular choice for its bubbly and tart deliciousness, this punch can be easily made in large quantities, making it a great option for hosting a brunch. Ingredients are typically easy to find and the recipe is simple to prepare, making it a popular choice among hosts looking to serve an interesting and festive non-alcoholic drink at their Easter brunch.
INGREDIENTS:
2 quarts cranberry juice cocktail
1 quart sparkling water
1 6-oz can frozen pink lemonade concentrate (thawed)
DIRECTIONS:
Enjoy the same refreshing and celebratory taste as the original French 75 cocktail without the alcohol. The sparkling water or lemon-lime soda, lemon juice, sugar, and a splash of grenadine give it the same color and sweetness as the original cocktail.
INGREDIENTS (makes 2 mocktails):
2 cups ice
3 ounces fresh lemon juice
4 dashes lemon or orange bitters
2 6-8oz bottles premium tonic water (Fever Tree or Q Tonic recommended)
2 rock candy swizzle sticks
DIRECTIONS:
The combination of strawberries, pineapple juice, and lemon juice creates a sweet and tangy beverage perfect for a brunch setting. Easily switch out the ingredients to use seasonal fruits available in your area, making it a great option for those looking to serve a fresh and unique mocktail at their Easter brunch.
INGREDIENTS:
10 ounces frozen strawberries
20 ounces crushed pineapple
Strawberry sherbet (1 pint)
Vanilla ice cream (1 pint)
Club soda
DIRECTIONS:
Guests will rave about the tangy taste of pineapple and lime that is perfectly balanced with a touch of sweetness from honey.
INGREDIENTS:
5 cups diced pineapple
5 ½ cups water
1 lime, juiced
¼ cup honey
Ice
Mint or basil for garnish
DIRECTIONS
Guests will appreciate any of the above mocktails that can be perfectly paired with traditional Easter brunch.
Are you struggling with your relationship to alcohol? You don't have to do it alone. Reframe is an evidence-based app, created by medical and mental health experts, that helps individuals learn new strategies for creating sustainable change and reevaluating their habits.
Rather than trying to go cold turkey on your own, the Reframe app offers a more compassionate approach — one which empowers users to build a healthier relationship with alcohol through small, incremental steps that can be taken at any time, in whichever way works best for them. There are success stories from thousands of people across the globe who have benefited from Reframe's meaningful advice and supportive network. Take back control of your life today with this revolutionary habit-change tool — download the Reframe app now!
Easter brunch is the brunch to end all brunches. Skip the mimosas and explore Easter mocktails that will have you hopping like the Easter bunny with their deliciousness. Easter mocktails are a celebratory yet healthy alternative to cocktails for those looking for a lighter, healthier beverage for the holiday festivities.
Easter is the perfect time for impressing your guests with the best mocktails that look as good as they taste. Put away all the plastic cups and take out your best glassware. Highball glasses give mocktails a cohesive taste that’s refreshing.
Use simple accessories such as pastel paper straws and bunny swizzle sticks. Shake or stir each mocktail then finish off with hardy herb garnishes or skewers so that each drink can be identified by its toppings. Have fun being creative while also presenting an impressive Easter selection of iconic mocktails.
A home-cooked Easter brunch can have memorable flavors and colorful aesthetics. To ensure that all flavors coordinate well, select a few key ingredients that are present in both the food and non-alcoholic drinks. Avocado and chipotle shrimp tostadas can be served as a main dish. For a cohesive taste, pick Easter mocktails with citrus or mint (or both) as the secret ingredient, a perfect pairing with the spicy flavor. When choosing the best non-alcoholic drinks for everyone’s favorite spring day, remember complimentary flavors are key for a successful meal.
Lavender lemonade pairs well with traditional Easter brunch foods such as turkey, ham and quiche. The lavender flavor and color add a festive touch to any spring tablescape.
INGREDIENTS:
6 cups water divided
1/2 cup sugar
1/4 cup honey
3 Tbsp dried lavender
2 cups lemon juice
Lemon slices and lavender petals for garnish
Blue or purple food coloring optional
DIRECTIONS:
Mint Julep is a great choice for Easter brunch. The mint flavor is refreshing as temperatures finally begin to pick up after a cold winter. This mint, sugar, and juice recipe is simple to make.
INGREDIENTS:
1 bag ice
1 measure pineapple juice
1 measure orange juice
1 measure freshly squeezed lime juice
Ginger ale, to top off
1 teaspoon mint, crushed or finely chopped
Sprig of mint, for garnish
DIRECTIONS:
A popular choice for its bubbly and tart deliciousness, this punch can be easily made in large quantities, making it a great option for hosting a brunch. Ingredients are typically easy to find and the recipe is simple to prepare, making it a popular choice among hosts looking to serve an interesting and festive non-alcoholic drink at their Easter brunch.
INGREDIENTS:
2 quarts cranberry juice cocktail
1 quart sparkling water
1 6-oz can frozen pink lemonade concentrate (thawed)
DIRECTIONS:
Enjoy the same refreshing and celebratory taste as the original French 75 cocktail without the alcohol. The sparkling water or lemon-lime soda, lemon juice, sugar, and a splash of grenadine give it the same color and sweetness as the original cocktail.
INGREDIENTS (makes 2 mocktails):
2 cups ice
3 ounces fresh lemon juice
4 dashes lemon or orange bitters
2 6-8oz bottles premium tonic water (Fever Tree or Q Tonic recommended)
2 rock candy swizzle sticks
DIRECTIONS:
The combination of strawberries, pineapple juice, and lemon juice creates a sweet and tangy beverage perfect for a brunch setting. Easily switch out the ingredients to use seasonal fruits available in your area, making it a great option for those looking to serve a fresh and unique mocktail at their Easter brunch.
INGREDIENTS:
10 ounces frozen strawberries
20 ounces crushed pineapple
Strawberry sherbet (1 pint)
Vanilla ice cream (1 pint)
Club soda
DIRECTIONS:
Guests will rave about the tangy taste of pineapple and lime that is perfectly balanced with a touch of sweetness from honey.
INGREDIENTS:
5 cups diced pineapple
5 ½ cups water
1 lime, juiced
¼ cup honey
Ice
Mint or basil for garnish
DIRECTIONS
Guests will appreciate any of the above mocktails that can be perfectly paired with traditional Easter brunch.
Are you struggling with your relationship to alcohol? You don't have to do it alone. Reframe is an evidence-based app, created by medical and mental health experts, that helps individuals learn new strategies for creating sustainable change and reevaluating their habits.
Rather than trying to go cold turkey on your own, the Reframe app offers a more compassionate approach — one which empowers users to build a healthier relationship with alcohol through small, incremental steps that can be taken at any time, in whichever way works best for them. There are success stories from thousands of people across the globe who have benefited from Reframe's meaningful advice and supportive network. Take back control of your life today with this revolutionary habit-change tool — download the Reframe app now!
How hard is it to quit drinking? Many individuals struggle with cutting back on alcohol consumption or quitting drinking altogether. Although the task may seem daunting, it is possible to achieve an alcohol-free lifestyle and reap the many rewards that come along with it, including reduced health complications, sustained weight loss, and healthier replacements for drinking. Through support available on the Reframe app and self-care, anyone can form a healthier relationship with alcohol - or even abstain - if they want to.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Whether we’re aware of it or not, alcohol’s presence is everywhere. We live in a society that normalizes binge drinking and popping a bottle for every occasion. This means alcohol at birthday parties, at weddings, at graduation celebrations … there’s no escaping it!
However, social norms around alcohol are undergoing a subtle shift. We’ve seen this with the rise of Dry January, as well as with all of the celebrities who are speaking out about their own sobriety journeys. It’s becoming more normalized to question whether alcohol really serves us.
Perhaps you’ve been sober curious for a while, or you’d just like to cut back on your alcohol intake. Whatever your goal is, there are several benefits of quitting alcohol (or if you are not ready, cutting back on alcohol) — physical, emotional, and social. Here are a few to expect.
We’re well aware of what alcohol can do to our bodies, especially if we’ve ever been hungover. While we’ve likely experienced short-term effects such as hangovers, there are several long-term health risks that increase when we consume alcohol to excess.
When we drink too much alcohol in the long run, this can lead to liver dysfunction, heart disease, type 2 diabetes, weight gain, weakened immunity, and even a greater risk of developing certain cancers.
The dangers of excess alcohol consumption have even become a global public health issue. The World Health Organization attributes 5.1% of the global burden of disease to alcohol consumption. And over 3 million alcohol-related deaths (or 5.3% of all deaths) occur worldwide each year.
When we significantly cut back on alcohol — or quit drinking altogether — we dramatically lower our risk of a variety of ailments. In fact, a 2018 study found that participants who underwent a short-term period of sobriety lost weight, had improved blood pressure, and contained fewer cancer-related growth factors in their blood.
Anyone who’s ever experienced “hangxiety” can attest — the mental health effects brought about by alcohol can be agonizing! Not only this, but those of us who already struggle with depression, anxiety, or other mental health issues can experience an increase in our symptoms once alcohol’s effects wear off. This can keep us stuck in an endless cycle in which we drink to feel better, then feel worse, and so on.
Though alcohol can bring about temporary stress relief, in the long run, it’s throwing many of our hormones and neurotransmitters out of balance. This can cause mental health challenges, or exacerbate existing issues.
When we quit or cut back on alcohol, we remove its influence over our brain chemistry, and thus, allow our bodies to return to their baseline.
In the beginning this can be challenging, as we must turn to healthier coping mechanisms to avoid a return to previous alcohol use. However, over time, when we stop relying on alcohol to boost our moods, we can get the same benefits through healthier activities.
For example, we can meditate, walk in nature, play board games with friends, sweat in an exercise class, or dance it out to live music. The list is endless when we look consciously for opportunities to entertain ourselves or relax without alcohol.
All too often, we don’t think of alcohol as an issue when it comes to our looks. But overindulging in alcohol can influence our external appearance in many ways. Now, we should be clear — there’s nothing vain about wanting to improve our appearance!
We may have noticed drier skin after a night of heavy drinking. This is because alcohol is a diuretic, which means it promotes greater urine production. We become dehydrated more quickly when we’re drinking, and this can manifest externally through dry, dull skin.
Drinking too much alcohol can also make our eyes puffy. When we’re losing water through our urine, the body retains water in certain areas to compensate. One of these is under the eyes. Alcohol can also lead to sleep deprivation (which we’ll chat more about in the next section), contributing to puffy, bloodshot eyes.
If we’ve lacked that desired “glow” for a while, alcohol can definitely be to blame! When we reduce or remove it, we ensure that our skin stays more hydrated. And thus, our complexion will improve.
Who doesn’t want more energy?! Between our many responsibilities between home, work, and social commitments, it can feel like we’re always running on low battery. Now, throw alcohol into the mix, and this can deplete us even further.
But how?
Alcohol is a natural depressant, meaning it slows our nervous systems down. In the hours following alcohol consumption, we may feel relaxed, lethargic, and even a little drowsy. Many people think this can help them fall asleep faster and sleep better, but science suggests this is false.
Alcohol actually impacts the quality and quantity of our sleep by interfering with our sleep cycles. Throughout an average night, we’ll go through four to six sleep cycles. One important part of the sleep cycle is REM, or rapid eye movement sleep. It helps us consolidate memories and regulate our emotions, so when we miss out on REM sleep, we’re more irritable and mentally foggy the next day.
When we consume alcohol, it can also cause fragmented sleep, waking us up several times throughout the night. This can make us feel sluggish and fatigued the following day.
Once we quit drinking, or cut back significantly, we can experience improvements in our overall sleep quality (and quantity!). As a result, we’ll have much more energy — physically and emotionally.
Alcoholic beverages are high in calories (a typical margarita has a whopping 700!). This typically comes from much of the added sugar — whether that’s through soda, juice, or flavored syrups.
When we drink high-calorie alcoholic beverages, our body prioritizes processing and getting rid of the alcohol before anything else. That means the extra sugar gets stored as fat, leading to weight gain. We can do all the crunches and bench presses we want. But as long as alcohol still plays a big role in our lives, we won’t be able to achieve the optimal results of our efforts.
However, when we take alcohol out of the picture, or reduce its presence in our lives, we recalibrate our metabolism. This can make it easier to lose or maintain our weight, and we’ll also notice more changes in our fitness levels when we exercise.
Furthermore, alcohol can also impact the digestive system, making it harder for our bodies to absorb certain key nutrients. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can inflame the gut lining and lead to intestinal permeability. This can put us at greater risk for nutrient deficiencies, even if we’re already eating a very healthy diet.
By cutting back on (or quitting) alcohol, we can promote gut healing, which, alongside a nutrient-dense diet, can help us take in all of the essential vitamins and minerals we need to maintain our health and fitness.
Unhealthy drinking habits can be a huge strain on our relationships. Perhaps we’ve said something we later regretted, missed out on an important event, or simply didn’t have the emotional bandwidth to support a loved one in need.
Alcohol can make us moody and unreliable, and can also make our communication less effective. This can lead to friends and family members becoming frustrated with us, and we may find ourselves in more arguments after a bout of heavy drinking.
Relationships require effort, and if alcohol is impacting our ability to be present with those who matter to us, then we must question the role it’s currently playing in our lives.
When we start cutting back or quitting, we take back the power to be the loyal friend or parent that our loved ones need. This can also improve our own well-being by reducing the amount of shame or regret we feel over our actions.
And the good news is, we can still enjoy time with our friends and loved ones in an alcohol-free fashion! This can look like finding alternative ways of fun — like taking a scenic sunset hike or enjoying a delicious brunch with some alcohol-free mocktails. Those who truly care about us will support our decision to cut back or quit.
Whether we can’t remember specific details from the night before, or experienced a full-on blackout, alcohol can impair our memory in the short term. (And can lead to long-term memory impairment, as well.)
When we consume alcohol, it disrupts our ability to encode new information. (It’s the classic “in one ear and out the other” phenomenon.) We may have trouble remembering things, like people’s names or where we placed one of our belongings. New information that we take in while we consume alcohol misses its chance of entering our long-term memory because of the disruption in the memory formation process.
And as we discussed earlier, alcohol also interferes with our REM sleep, which is essential for memory consolidation. When we reduce our alcohol intake, or quit altogether, our overall sleep can improve, which means that our memory will be much stronger.
Whether we’re aware of it or not, alcohol’s presence is everywhere. We live in a society that normalizes binge drinking and popping a bottle for every occasion. This means alcohol at birthday parties, at weddings, at graduation celebrations … there’s no escaping it!
However, social norms around alcohol are undergoing a subtle shift. We’ve seen this with the rise of Dry January, as well as with all of the celebrities who are speaking out about their own sobriety journeys. It’s becoming more normalized to question whether alcohol really serves us.
Perhaps you’ve been sober curious for a while, or you’d just like to cut back on your alcohol intake. Whatever your goal is, there are several benefits of quitting alcohol (or if you are not ready, cutting back on alcohol) — physical, emotional, and social. Here are a few to expect.
We’re well aware of what alcohol can do to our bodies, especially if we’ve ever been hungover. While we’ve likely experienced short-term effects such as hangovers, there are several long-term health risks that increase when we consume alcohol to excess.
When we drink too much alcohol in the long run, this can lead to liver dysfunction, heart disease, type 2 diabetes, weight gain, weakened immunity, and even a greater risk of developing certain cancers.
The dangers of excess alcohol consumption have even become a global public health issue. The World Health Organization attributes 5.1% of the global burden of disease to alcohol consumption. And over 3 million alcohol-related deaths (or 5.3% of all deaths) occur worldwide each year.
When we significantly cut back on alcohol — or quit drinking altogether — we dramatically lower our risk of a variety of ailments. In fact, a 2018 study found that participants who underwent a short-term period of sobriety lost weight, had improved blood pressure, and contained fewer cancer-related growth factors in their blood.
Anyone who’s ever experienced “hangxiety” can attest — the mental health effects brought about by alcohol can be agonizing! Not only this, but those of us who already struggle with depression, anxiety, or other mental health issues can experience an increase in our symptoms once alcohol’s effects wear off. This can keep us stuck in an endless cycle in which we drink to feel better, then feel worse, and so on.
Though alcohol can bring about temporary stress relief, in the long run, it’s throwing many of our hormones and neurotransmitters out of balance. This can cause mental health challenges, or exacerbate existing issues.
When we quit or cut back on alcohol, we remove its influence over our brain chemistry, and thus, allow our bodies to return to their baseline.
In the beginning this can be challenging, as we must turn to healthier coping mechanisms to avoid a return to previous alcohol use. However, over time, when we stop relying on alcohol to boost our moods, we can get the same benefits through healthier activities.
For example, we can meditate, walk in nature, play board games with friends, sweat in an exercise class, or dance it out to live music. The list is endless when we look consciously for opportunities to entertain ourselves or relax without alcohol.
All too often, we don’t think of alcohol as an issue when it comes to our looks. But overindulging in alcohol can influence our external appearance in many ways. Now, we should be clear — there’s nothing vain about wanting to improve our appearance!
We may have noticed drier skin after a night of heavy drinking. This is because alcohol is a diuretic, which means it promotes greater urine production. We become dehydrated more quickly when we’re drinking, and this can manifest externally through dry, dull skin.
Drinking too much alcohol can also make our eyes puffy. When we’re losing water through our urine, the body retains water in certain areas to compensate. One of these is under the eyes. Alcohol can also lead to sleep deprivation (which we’ll chat more about in the next section), contributing to puffy, bloodshot eyes.
If we’ve lacked that desired “glow” for a while, alcohol can definitely be to blame! When we reduce or remove it, we ensure that our skin stays more hydrated. And thus, our complexion will improve.
Who doesn’t want more energy?! Between our many responsibilities between home, work, and social commitments, it can feel like we’re always running on low battery. Now, throw alcohol into the mix, and this can deplete us even further.
But how?
Alcohol is a natural depressant, meaning it slows our nervous systems down. In the hours following alcohol consumption, we may feel relaxed, lethargic, and even a little drowsy. Many people think this can help them fall asleep faster and sleep better, but science suggests this is false.
Alcohol actually impacts the quality and quantity of our sleep by interfering with our sleep cycles. Throughout an average night, we’ll go through four to six sleep cycles. One important part of the sleep cycle is REM, or rapid eye movement sleep. It helps us consolidate memories and regulate our emotions, so when we miss out on REM sleep, we’re more irritable and mentally foggy the next day.
When we consume alcohol, it can also cause fragmented sleep, waking us up several times throughout the night. This can make us feel sluggish and fatigued the following day.
Once we quit drinking, or cut back significantly, we can experience improvements in our overall sleep quality (and quantity!). As a result, we’ll have much more energy — physically and emotionally.
Alcoholic beverages are high in calories (a typical margarita has a whopping 700!). This typically comes from much of the added sugar — whether that’s through soda, juice, or flavored syrups.
When we drink high-calorie alcoholic beverages, our body prioritizes processing and getting rid of the alcohol before anything else. That means the extra sugar gets stored as fat, leading to weight gain. We can do all the crunches and bench presses we want. But as long as alcohol still plays a big role in our lives, we won’t be able to achieve the optimal results of our efforts.
However, when we take alcohol out of the picture, or reduce its presence in our lives, we recalibrate our metabolism. This can make it easier to lose or maintain our weight, and we’ll also notice more changes in our fitness levels when we exercise.
Furthermore, alcohol can also impact the digestive system, making it harder for our bodies to absorb certain key nutrients. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can inflame the gut lining and lead to intestinal permeability. This can put us at greater risk for nutrient deficiencies, even if we’re already eating a very healthy diet.
By cutting back on (or quitting) alcohol, we can promote gut healing, which, alongside a nutrient-dense diet, can help us take in all of the essential vitamins and minerals we need to maintain our health and fitness.
Unhealthy drinking habits can be a huge strain on our relationships. Perhaps we’ve said something we later regretted, missed out on an important event, or simply didn’t have the emotional bandwidth to support a loved one in need.
Alcohol can make us moody and unreliable, and can also make our communication less effective. This can lead to friends and family members becoming frustrated with us, and we may find ourselves in more arguments after a bout of heavy drinking.
Relationships require effort, and if alcohol is impacting our ability to be present with those who matter to us, then we must question the role it’s currently playing in our lives.
When we start cutting back or quitting, we take back the power to be the loyal friend or parent that our loved ones need. This can also improve our own well-being by reducing the amount of shame or regret we feel over our actions.
And the good news is, we can still enjoy time with our friends and loved ones in an alcohol-free fashion! This can look like finding alternative ways of fun — like taking a scenic sunset hike or enjoying a delicious brunch with some alcohol-free mocktails. Those who truly care about us will support our decision to cut back or quit.
Whether we can’t remember specific details from the night before, or experienced a full-on blackout, alcohol can impair our memory in the short term. (And can lead to long-term memory impairment, as well.)
When we consume alcohol, it disrupts our ability to encode new information. (It’s the classic “in one ear and out the other” phenomenon.) We may have trouble remembering things, like people’s names or where we placed one of our belongings. New information that we take in while we consume alcohol misses its chance of entering our long-term memory because of the disruption in the memory formation process.
And as we discussed earlier, alcohol also interferes with our REM sleep, which is essential for memory consolidation. When we reduce our alcohol intake, or quit altogether, our overall sleep can improve, which means that our memory will be much stronger.
