Who doesn’t like a good glass of wine or a strong cocktail after a hectic day? We all know drinking can cause impaired judgment and should minimize drinking for health reasons, but do you know why? Or what that even means? Let’s break it down.

How alcohol is digested:

• For the most part when we consume food and drink, it goes through the following digestive journey
  • Goes to thestomachwhere acid is released to further breakdown what has been consumed
  • Once broken down, the food is moved to the small intestinewhere the vitamins and nutrients are moved into the blood
  • Finally the food moves to the large intestinewhere water is absorbed and the remaining waste is stored until your next bathroom break
• Alcohol on the other hand, is directly absorbed into our blood supplyonce it hits the stomach
  • Alcohol irritates the linings of the stomach which can lead to the vomiting most of us have experienced
  • Alcohol increases blood flow to the skin, which causes us to sweat and look flushed – always a fantastic look in pictures
  • Alcohol reduces blood flow in muscles, which is why we sometimes wake up so soar we have to remember we didn’t actually go to boot camp the day prior
• Approximately 10% of alcohol is eliminated through the kidneyvia urine and thelungs through breath, which is why we have breathalyzers
• The remaining alcohol is broken down by the liver
  • It’s the liver’sjob to take substances and convert them into something less harmful so the body can excrete them
  • The human body cannotexcrete alcohol so the liverchanges alcohol to acetaldehyde which eventually breaks down to acetic acid before being excreted
• If the body isn’t able to get rid of the acetaldehyde, it builds upand it is that build up that causes us to get headaches, aka hung over!

How much should you drink:

• Per the World Cancer Research Fund, women should have 1 and men should have 2 “standard drinks” a day, with a minimum of two alcohol free days a week
  • 1 “standard drink” = 10 grams of alcohol
• Per __
• While everyone’s body is different and can handle different amounts of alcohol, it is safe to say that consistent overconsumption of alcohol needs to be avoided, not only because of the potential impaired choices you may make, but also the effects it has on your body

What to eat if you’ve drank too much:

• Prior to drinking, EAT – by having food in your stomach, the absorption of alcohol into your blood stream is slowed. In particular, healthy fats and lean protein will help slow digestion
  • Avocado toast (whole grain of course)
  • Nut butter with toast or an apple
  • Fish – grilled, baked or better yet, wrap it up with avocado in a sushi roll!
  • Grilled chicken, over a salad or chop it up and mix it up with some beans, cheese and other goodies for a burrito bowl
• Prior to, during and after, HYDRATE, HYDRATE, HYDRATE with water
  • Alcohol dehydrates you and is they key culprit in causing hangovers, so the more you drink, the better you’ll feel the next day
  • Rule of thumb, for every alcoholic drink, have two glasses of water
• Once it’s too late, we need to concentrate on foods that will boost and detoxify the liver and reduce the effects of alcohol toxins
  • Wateris an absolute must! Alcohol causes dehydration, so it is extremely important to use water to keep us hydrated
  • Gingerand lemon have been long known for their liver detoxifying properties, so it’s a good idea to add either of these, or both, to the water you’re drinking, warm or cold!
  • Eggsare not only an eggcelent protein source, which slows the absorption of alcohol into your blood stream, but they are packed with the amino acid cysteine, which helps breakdown acetaldehyde, which as we learned, if not excreted can cause hangover symptoms. Even better, add veggies to your omelet or scramble so you can help replenish all of the nutrients you have lost
  • Toast, either multi-grain or whole grain, helps to naturally level out the blood sugar levels that have gone awry, relieving your living from needing to overwork to make this happen – better yet, spread a healthy fat like a nut butter, avocado or ghee butter before consuming
  • Bananasreplenish the body with much needed potassium and other lost electrolytes; blend into a smoothie or slice and layer on top of your toast with nut butter! Bonus: the potassium from the banana will help with your bloat!
  • Honeyforces the body to rid itself of the remaining alcohol faster so that it can digest the fructose – consume in small amount by adding a drizzle to what you’re eating or into your smoothie, don’t get carried away
  • Tomato juice, aka Blood Mary’s minus the alcohol – not only do tomatoes boost liverfunction, which allows it to process alcohol more efficiently, but they also help replenish your body with the vitamins it has lost

What should you drink:  

• Congeners, a natural yet toxic byproduct of alcohol fermentation, intensify hangover symptoms, therefore it is best to consume beverages with lower levels of congeners
  • Dark liquors such as bourbon, brandy, and whisky are high in congeners
  • Therefore, stick to clear spirits such as vodka, gin, rum and clear tequilawhich are lower in congeners
• Sugary drinks cause the stomach to bloat, naturally forcing it to empty faster, which ultimately speeds up the absorption of alcohol into the bloodstream. Not only will you feel the effects of alcohol faster, but it will also increase your blood alcohol level and cause dehydration, worsening the likelihood of a hangover
  • Avoid juices and sugary, carbonated drinks as mix-ins
  • Instead, try to avoid mix-ins altogether andopt to drink straight up or on the rocks, if that’s not doable, mix with soda water and lime
• Wine may be viewed as a healthy alternative to hard liquor – although one glass will pack more calories and carbs when compared to you average, straight-up cocktail, wine, particularly red wine, has a few proven health benefits due to its high concentrations of the antioxidant resveratrol
  • According to X, resveratrol can lower bad cholesterol while boosting good cholesterol and reduce the risk of cancer and diabetes
• Similar to wine, X found champagne to have similar benefits of abc, plus it’s bubbly and is only around 80 calories a glass (that’s less than wine)!

https://www.livestrong.com/article/408673-does-sugar-turn-into-fat/