The physical and mental side effects of over-drinking
For many of us, Monday mornings must come equipped with a strong cup of joe, a couple of Advil, and Hydration Nation to revive us after our weekend shenanigans. But, when these Monday hangovers haunt us throughout the week, it may be time to step back and check in without bodies.
The classic hangover comes served with a splitting headache, exhaustion, and nausea throughout the next day, but what happens to our body and mind with long-term frequent alcohol consumption?
Physical Long-term effects of alcohol consumption:
- Changes in appetite: When having a drink before dinner, chances are you’ll end up going back for seconds, which over time will inevitably lead to…
- Weight gain: Alcohol breaks down into sugar in the body, causing it to be stored just like any other sugars you might consume.
- Changes in your sex life: When you’ve had a couple of drinks, your ability to have an orgasm may take longer. Over time, this can become long-term impotence even when you haven’t had any drinks.
- Insomnia or changes in your sleep: drinking affects your REM sleep cycle (you’ll spend less time in this vital period of your sleep cycle), meaning you’ll wake up tired and sluggish most mornings.
- A weakened immune system: By reducing the number of antibodies available to fight infection, you can expect to get sick more frequently.
- Internal organ disruptions/diseases: Regular drinking can damage your liver, kidneys, digestive system, central nervous system, and several other organs.
Mental Long-term effects of alcohol consumption:
- Persistent changes to your mood: This can lead to anxiety, irritability, and depression over time.
- Reduced memory and concentration: Heavy alcohol use can slow down and even damage the hippocampus, as well as damage nerve cells.
Should you quit cold turkey?
Because many of us can go the entire month of January without a sip of booze, it may motivate you to include February and March, but is this the best approach long-term? Dropping your drinking all at once, especially if you are a heavy drinker, can be dangerous. For the average drinker, this approach is not sustainable in the long term.
Think about how you stocked up for February 1st and may have even cheated and started your first glass of wine or whiskey the night prior… we did the same.
We aren't designed to operate this way; our bodies respond better to a gradual approach over an extended period until the "new" becomes normal. This can be done when you introduce mindful drinking into your life.
What is mindful drinking?
Recently, people have discovered that living a healthier lifestyle and drinking is not an either/or anymore. Mindful drinking is an idea and movement that has allowed those of us who want to cut back on our drinking without quitting altogether to do so in a purposeful, healthy way.
This idea of drinking with intention allows you to enjoy your evening wine, a beer at the game, or a cocktail with friends while being present and mindful of your intentions, surroundings, behavior, etc. The end goal is to develop a healthy relationship with alcohol rather than a reliant, addictive one.
How to practice mindful drinking
“Would you like another one?” Many of us fall into default mode when asked this question before ever considering the side effects or alternatives. With mindful drinking, you go into a “drinking” situation with a game plan already in place. This new approach can be a game changer, whether it’s a drink with friends after work or a glass of wine at home after the kids have fallen asleep.
Here’s the 10 step Game Plan:
- Have a plan and stick to it: Be proactive, set a limit, and adhere to that amount. Especially if you are out, chances are you’ll be offered another drink. To handle this, thank the person but politely decline the drink. It also helps to change the topic of conversation quickly afterward to get yourself out of the situation. (You can rehearse this before you go out to feel more confident when the time comes.)
- Reflect on your drinking habits: Why are you having that drink? Are you using it as a coping mechanism or to fit in socially? Take a moment to pause, check in with yourself, and consider how each drink will benefit you. This self-reflection is a key aspect of mindful drinking, fostering introspection and self-awareness and helping you make healthier choices.
- Set realistic goals and celebrate your victories: Even cutting back on one drink at a social event or at home is a significant achievement. Focus on each drinking opportunity rather than the entire year. You can even order the same number of drinks but ask for half-shots of alcohol. These small steps lead to significant long-term success, empowering you to take control of your drinking habits and feel motivated.
- Drink more water: For every drink you have, make sure to order or have a glass of water afterward and before ordering another drink. This helps with pacing and keeps you hydrated (hello to waking up more refreshed!).
- Surround yourself with the right people: Find people in your circle or maybe even new acquaintances who will support you on this journey of mindful drinking. These are people who will not only respect and encourage you to stick to your game plan but also join you in non-drinking activities.
- Take a moment to enjoy your drink: Often, especially in social settings, we drink without truly appreciating what we’re sipping. Stop and focus on the taste, savor it, and maybe even appreciate the glassware or the ambiance of the place you’re at. This way, your drink will last longer and you’ll enjoy it more.
- Come with a backup plan: The night started as one beer with friends or a glass of whiskey before bed, but suddenly someone’s yelling, “Shots, shots, shots.” Or your favorite TV show just got really good, so you say, “One more glass just so I can finish this next episode.” It’s essential to come prepared for these sudden changes. Confidence is key here. Find the courage to call it a night if you’re out, knowing you have bigger goals to accomplish. You can be your own worst enemy, too; make sure to remind yourself of all the benefits that come with skipping that second drink.
- Pat yourself on the back: You didn’t give in to peer pressure? Great job! Do something the morning after that brings you joy. It could be using the energy you woke up with to get outside and go for a walk before you start your day or treat yourself to a fancy coffee drink.
- You’re not the only one: Whether you’re counting calories, checking in on steps taken, or tracking water intake, you’d be surprised to find several others around you are doing the same thing: working to better themselves.
- Take advantage of the clarity: When you’re out with friends, mindful drinking allows you to meaningfully socialize and connect with others. And the following day, enjoy the clarity and energy you feel without the hangover you’d normally be nursing.
Now, this may sound like a lot to keep track of, and you may be grabbing that bottle of wine just to get you through the rest of this article, but there are tools out there that make this a breeze. Sunnyside.co is a fantastic support system that is with you throughout every step of not only your game plan but also your mindful drinking journey. They provide you with a personalized drinking plan, make recommendations, and text you reminders to help you meet your goals.
Who can benefit from mindful drinking and cutting back on alcohol?
Mindful drinking can bring countless benefits, including better sleep, less anxiety, clarity of the mind, weight management, and improved liver health, so almost all of us can benefit in some way from cutting back.
That being said, here are 4 signs mindful drinking is right for you:
- You’re looking to sleep better and wake up rested: On the days you cut back, notice how you feel the next morning, and even better, when you practice dry days, notice the difference when you’ve had no alcohol whatsoever. Waking up rejuvenated is enough to keep you on this journey.
- You want to lose weight: Drinking while on a diet or simply while eating healthy is counterintuitive. You’ll quickly get frustrated with this approach. Removing one drink can reduce almost 1,000 calories from your daily intake. Furthermore, when you skip the booze, you sleep better. Better sleep = better weight management.
- You want to save money: For every drink you don’t have, put $5 into a savings account. If that’s one less drink daily, that’s $1,680 per year… Hello, vacation!
- You want to live each day more fully: Without hangovers and nights out at the bar, you’ll discover so much time and energy to pursue activities you loved and even discover new ones.
How can Sunny Side change the way you drink?
As we mentioned before, Sunnyside.com will never push you to quit drinking. Instead, they guide you through finding a drinking plan that works specifically for you. Not only are they there with reminders and check-ins, but they’ll also work with you to develop new daily routines so you maintain your new habits for life.
The game plan sounds good, but it’s always helpful to know someone’s got your back. If you ever have a question or just need a little boost, their team of coaches is available via text message.
How do you know it works? To start, Sunny Side focuses on three key, scientifically-proven superpowers:
- Pre-commitment: Every week, you’ll be prompted to set a drinking intention for the week ahead.
- Conscious Interference: They’ll teach you the habit of tracking each drink as soon as you finish it. This forces you to pause and analyze your intentions before having another.
- Positivity: Their coaches are always there to motivate you and celebrate with you when you accomplish your goals.
