Reducing alcohol intake to improve our health
Alcohol can play a central role in many people’s social lives. From weddings to weekend sporting matches, after work gatherings and restaurant dining – it can feel like it is difficult to escape from the sight, or offer, of an alcoholic drink.
While it’s possible to include alcohol as part of a healthy lifestyle, alarmingly, research shows 25% of people drink more than the national guidelines of no more than 10 standard drinks each week.
Men were more likely than women to drink too much, with 35.8% of men and 18.1% of women exceeding these limits.
The concept of ‘Dry July’ is gaining increasing popularity. Many people use this as an opportunity to decrease their alcohol intake. Whether you’re going alcohol-free participating in Dry July to support a worthy cause, or simply trying to reduce the total amount of alcohol you drink for health reasons, there are plenty of non-alcoholic drink alternatives available. These alternative drinks can help with reducing the feeling that you’re missing out.
However, most importantly, there are many health benefits to reducing alcohol intake.
Improved health outcomes:
Cutting back on alcohol will lower your risk of serious diseases such as heart disease, several forms of cancer, liver disease, and stroke and is likely to improve your overall physical health. For those with diabetes, reducing alcohol intake can help with improving insulin resistance, and management of blood glucose levels.
Cutting back on alcohol can also help with weight management. Alcoholic drinks are high in calories, which can contribute to weight gain. Also, going out for a few drinks can lead to increased snacking over the evening and less healthy foods being consumed the following day.
Mental health:
Alcohol is a depressant and can worsen feelings of anxiety and depression. That’s because it disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings, and actions. Try keeping a mood diary to see if you notice the improvements from cutting back on alcohol.
Sleep:
Although you might fall asleep quickly after drinking, alcohol will affect the quality of your sleep. It can reduce the amount of time you spend in deep sleep and rapid eye movement (REM) sleep. These are important stages of sleep which help you feel more rested and alert the next day. Alcohol’s impact on REM sleep can mean that even if you sleep for a full eight hours, you might not feel fully rested when you wake up. Alcohol can also increase the likelihood of snoring and sleep apnoea — a condition where breathing stops and starts during sleep — which can further reduce sleep quality.
Without alcohol, you’re likely to experience more restful sleep and wake up feeling refreshed.
Alcohol-free alternatives:
While some people are happy with soda water and tonic in place of their usual tipple, others look for alcohol-free alternatives to enjoy at social events that won’t affect their health goals. Alcohol free versions of many alcoholic drinks are now available, including alcohol free wine, beer, and spirits. These options allow you to enjoy the taste and social aspects of drinking without the negative health effects.
- Alcohol-free spirits
Alcohol-free spirits are designed to mimic the taste of traditional spirits without the alcohol content. Brands like Seedlip and Lyre’s offer a range of options, from non-alcoholic gin to whiskey and rum alternatives. These ‘spirits’ can be mixed into cocktails, taken ‘neat’ over ice, or mixed with a soda or tonic, allowing you to enjoy a fancy drink minus the alcohol.
- Alcohol-free beer
Alcohol-free beers offer a taste experience very similar to traditional beers. Brands like Heineken or Guinness 0.0, Stomping Ground, and Devils Peak provide a variety of styles, from lagers to IPAs.
- Alcohol-free wine
For wine enthusiasts, alcohol-free wines are a great alternative. Brands such as Jacobs Creek, Paradox and Minchinbury offer a range of red, white, and sparkling wines that provide the rich flavours and aromas of traditional wines.
Considerations for people with diabetes
When choosing alcohol free alternatives there are still some points to consider. It’s important to note that alcohol free does not mean calorie or sugar free.
- Read labels: Some alcohol-free beverages, particularly wines and cocktails, may contain added sugars to enhance flavour. Choose products with no or low added sugars.
- Monitor Carbohydrates: Beers, including alcohol-free versions, can have a significant carbohydrate content. Try lower-carb varieties when possible like Asahi 0% or Better Beer 0%.
- Stay Hydrated: Staying hydrated with water is still essential, especially when managing blood sugar levels. Ensure you still include a glass of water after every alternate drink.
Cutting back on alcohol could lead to some pleasant changes to the way you look and feel within just a few days, as well as reducing your risk of health problems. Alcohol-free alternatives can be a safer choice, but it’s important to still check the amount of sugar and carbohydrates. Remember alcohol free alternatives are not essential. Simply serving soda water or a light tonic in a fancy glass with a fruit garnish or sprig of rosemary, may be just as satisfying without the added calories. Cheers to a healthy and enjoyable Dry July!
Carisa Sheridan
dietitian at Diabetes Victoria
Carisa joined Diabetes Victoria in 2023 and is originally from Ireland. She has worked in diabetes in Dublin, Ireland and in the Middle East before making the move to Melbourne. Carisa facilitates programs for people with diabetes both in-person and online.
Carisa loves spending her free time by the sea, at a book club or exploring one of the delicious coffeeshops Melbourne has to offer.
