Gut Friendly Alcohol Alternatives
We are all for enjoying a drink or two. A social life is important for healthy living!
However, it can sometimes be an obstacle to achieving health goals.
Social events often revolve around alcohol, making it hard to say no to it.
Excessive or regular drinking can take a toll on your overall well-being, particularly on your gut health. It can impact sleep, hormones, digestion, moods, stress levels, inability to lose weight and increase risk factors for chronic disease.
How alcohol impacts gut health
Our gut is often called our "second brain" because of the intricate relationship between the gut and the brain. The gut is home to trillions of bacteria, collectively known as the gut microbiome, which plays a crucial role in digestion, immune function, and mental health. Excessive alcohol consumption can disrupt this delicate balance and affect your gut health in a number of ways:
Imbalance in Gut Microbiome: Alcohol can lead to an imbalance in the gut microbiome, potentially causing an overgrowth of harmful bacteria and a reduction in beneficial ones. This imbalance can result in digestive issues, such as bloating, diarrhea, and irritable bowel syndrome (IBS). The imbalance can also contribute to other areas of health, including reoccurring UTIs, thrush and skin irritations or breakouts.
Increased Gut Permeability: Alcohol can damage the lining of the intestines, causing increased gut permeability, commonly called "leaky gut." This can allow harmful substances to enter the bloodstream and trigger inflammation, potentially contributing to chronic health conditions.
Weakened Immune System: A compromised gut microbiome can weaken your immune system, making you more susceptible to infections and illnesses. Have you ever noticed that after a big weekend of drinking, you’re more likely to come down with a cold or flu the following week?
Inhibits Detoxification Pathways: When you consume alcohol, your liver focuses on metabolizing and eliminating it from the body, putting other detoxification processes on hold. As a result, toxins and waste products may accumulate in the body, leading to oxidative stress and inflammation. This can contribute to various health issues, including liver diseases, poor skin health, hormone imbalances and weakened immune function. It’s also one of the reasons we feel super anxious after drinking.
Strategies for overcoming social drinking pressure
Social pressure to drink can be challenging to overcome, but it's essential for your well-being. Here are some strategies to help you navigate social events without overindulging in alcohol:
Communicate: Let your friends know you're choosing not to drink alcohol for health reasons. Most people will understand and respect your decision.
Plan Ahead: Bring your own non-alcoholic beverages to the event to ensure you have a satisfying alternative. Bring enough to share; you never know; you might encourage someone else who couldn’t say no to the pressure on their own.
Be the Designated Driver: Volunteering to be the designated driver not only gives you a reason to abstain but also ensures the safety of others.
Set Limits: If you decide to have a drink, set a limit for yourself in advance and stick to it. Pace your alcohol consumption with non-alcoholic alternatives in between. We like the rule of 5 standard drinks in one week and never more than 2 standard drinks in one sitting. It can help to pour half glasses so it feels like you have 4 instead of 2 and drink water in between to stretch it out even further. Your friends will be wishing they did the same the next day when they are feeling hungover, and you are feeling fresh and hydrated.
Focus on Socializing: Engage in conversations and enjoy the company of others to distract yourself from the temptation to drink.
Healthy alternatives
If you want to maintain good gut health and reduce the health risks associated with alcohol, consider these healthier alternatives at social events:
Sparkling Water with Citrus: A refreshing choice that mimics the fizz of alcoholic beverages. Add a slice of lemon, lime, or orange for extra flavour. If you’re not a fan of citrus, try herbs like mint or other fruit you enjoy.
Herbal Tea: Enjoy herbal teas like chamomile, peppermint, or ginger. These beverages can be soothing and hydrating. During the summer months, turn it into an Iced Tea (recipe below)
Kombucha: A fermented tea with a tangy taste that can support gut health by providing probiotics. There are so many different flavours available on the market now and in large bottles that you can take to share with friends. Make them go a bit further by turning them into mocktails or adding sparking water.
Mocktails: Create alcohol-free mocktails with fresh fruit juices, herbs, and sparkling water. They're visually appealing and flavorful. Check out Pinterest for inspiration.
Maintaining good gut health and overall well-being requires making informed choices about alcohol consumption. The impact of alcohol on the gut microbiome is a significant consideration. By opting for healthier alternatives at social events and employing strategies to resist drinking pressure, you can enjoy social gatherings while prioritizing your health. Remember, it's all about balance, and making conscious choices can lead to a happier, healthier lifestyle.
Lemon and Lime Ice Tea
This is a great summer drink to take to BBQs or have in the fridge to refresh after a hard day’s work. We make it in a big 1L iced tea jug.
What you need:
8 generous teaspoons of Brewed by Belinda’s Escape the Lime Light Tea
500ml of filtered boiling water
500ml of filtered cold water
1 big tablespoon of honey (adjust to your taste)
What to do:
Add your Tea to a jug; it helps to have an iced tea jug. If you don’t have one, use a strainer when serving to remove the leaves.
Pour hot water over the tea, and then pour in your cold water. We find that hot water brings out the flavour quicker, but you can use cold water.
Cool in the fridge until cold enough to drink or overnight.
Strain off the tea leaves and serve over ice. Make it fancy with lemon or lime slices or top it up with sparkling water.
