Dry January isn’t the only time that sober curiosities are popular these days. According to Boston Consulting Group, the low-alcohol or no-alcohol market is currently valued at an estimated $13 billion, with clear promise of expansion in the coming years. Aside from the perks of pleasing your palate with delicious mocktails, there are also benefits you can experience by limiting your alcohol intake or cutting it out completely.
Read on to discover different ways to satisfy your sober curiosity and improve your overall health and wellness. And then: 3 mocktail recipes developed by RD that are worth trying.
5 benefits of cutting back (or quitting) alcohol
Do you want better sleep, more energy, and happier hormones? By drinking less and being more mindful of how much you drink, you can point the needle in the right direction in these areas and beyond. You can move it. Here’s how:
1. Improving intestinal diversity
According to Chelsea Clark, RDN, owner of Balance Chaos Nutrition + Fitness, limiting your alcohol intake can be good news for your gut. “Drinking alcohol changes the abundance and diversity of your gut microbiome, which can have (negative) effects on your gut health,” she explains. Intestinal imbalances (also known as dysbiosis) not only put you at risk for indigestion, but they also take a toll on your mind, mood, and hormonal health. So reducing or quitting alcohol can help promote gut diversity (although you should also keep in mind larger dietary and lifestyle factors, Clark adds).
2. Better sleep and more energy
A glass or two of wine may make you feel light-headed, but research consistently shows that alcohol actually interferes with the quality of your sleep. “Alcohol can affect melatonin levels for up to a week after consumption, altering your normal sleep schedule and potentially affecting your ability to fall asleep,” Clark added. This means that even if you only drink alcohol on the weekends, your drinking can disrupt your sleep schedule during the week. Nevertheless, drinking less than usual can still steer your sleep and energy levels in the right direction.
“Reducing the amount of alcohol you drink on each occasion, or reducing the number of drinks you drink overall, can improve your sleep quality and duration, making you feel more rested and energized.” she continues.
3. Weight management
If you’re trying to lose or manage your weight, consuming alcohol won’t do you much good. Alcohol contains 7 kcal per gram, which equates to about 120 calories in a 5-ounce glass of wine, or more than 600 calories per bottle, Clark said. Reducing the amount of alcohol you drink not only helps you avoid these non-nutritive calories, it may also help you avoid alcohol-induced food binges, while also helping you make smarter choices about what you eat. It also helps.
PS Clark notes that not everyone loses weight once they lean into sober curiosity. Of course, you should continue to plan your diet and exercise and, if necessary, employ healthy weight loss tips that actually work.
4. Improve your fitness
When it comes to exercise, drinking less alcohol can benefit your body composition, athletic performance, and even other goals. “Alcohol negatively impacts exercise recovery and muscle building by increasing pro-inflammatory factors, decreasing glycogen synthesis, and decreasing muscle protein synthesis,” says Clark, who is also a personal trainer. “Adopting a sober and curious lifestyle can improve your athletic performance by allowing your body to properly recover and build muscle to match your training efforts.”
5. Improved health and well-being
Limiting or quitting alcohol can benefit your health and wellness goals in countless ways. In addition to the perks outlined above, Clark says drinking less or completely abstaining can provide the following benefits:
Improve hormonal health Reduce PMS symptoms Manage anxiety and depression Reduce risk of liver disease, kidney disease, and certain cancers
Research also shows that quitting alcohol reduces the risk of metabolic and cardiovascular disease factors. Plus, it gives you more control over your values and goals, making you feel happier, healthier, and more fulfilled.
“Alcohol is a mind-altering substance and when under the influence it can have a significant impact on decision-making and its after-effects can affect the functioning of the mind and body in both the short and long term,” Clark said. he warns. “With sober curiosity, you can determine whether (and how much) alcohol is affecting your life, your ability to achieve your goals, and your commitment to your values. Masu.”
Tips for cultivating calm curiosity
Although it’s not impossible, reducing your alcohol intake may be more difficult than you think. “Even if you don’t consider yourself ‘dependent’ or ‘addicted’ to alcohol, alcohol has a wide range of physiological effects on our bodies and is deeply ingrained in our society,” Clark says. says Mr. “These factors can increase your cravings and cues to drink, making abstinence surprisingly difficult.” Still, a little determination can go a long way.
Throughout your calm, curious journey, Clark advises:
Reflect on your own alcohol intake, including what triggers your cravings and how you feel after drinking Be curious and considerate rather than critical or disappointed Heavy drinkers are at risk of consuming more alcohol Consult your doctor for withdrawal symptoms
She also recommends drinking a mocktail instead of an adult beer if you want to keep your hands and mouth busy, whether you’re socializing on the go or relaxing in the comfort of your own home.
3 Mocktail Recipes Created by a Nutritionist
Here, discover three delicious mocktail recipes created with hormonal health in mind, created by HUM’s Education Manager, Gaby Vaca-Flores, RDN.
blueberry lavender tonic
material:
1/2 oz fresh lemon juice 1 oz tonic water 1 oz blueberries 1 oz lavender syrup Fresh mint leaves for garnish Ice cubes
Preparation method:
Combine blueberry and lavender syrup with tonic water in a blender. Add ice and lemon juice to the glass. Pour in the blueberry tonic water mixture and garnish with fresh mint leaves.
Why we love it: Blueberries support healthy hormones in several ways. “One example is that they are rich in antioxidants, such as anthocyanins, which help alleviate oxidative stress that can disrupt hormones such as cortisol,” Vacaflores explains. Additionally, it has a high fiber content, which supports blood sugar balance and digestion.
green tea mojito
material:
1/2 ounce fresh lemon juice 2 teaspoons sugar, or your favorite sugar substitute 3 spearmint leaves (optional: keep a few extra for garnish) 3 baby arugula leaves Freshly brewed green tea 1/2 cup chilled ice cubes
Preparation method:
Using a stirrer, mix the lemon juice, arugula, spearmint leaves, and sugar until the leaves are bruised. (If you don’t have a stirrer, crush them with a wooden spoon.) Divide the mixture into classes, add ice, and pour in the chilled green tea. Stir in the lime, arugula, mint, and sugar mixture. Garnish with spearmint leaves and enjoy.
Why we love it: “Green tea provides a type of antioxidant called catechin, specifically EGCG, which helps support the hormone insulin. Specifically, EGCG is key to blood sugar balance. “It may increase insulin sensitivity,” Vaca-Flores shares.
lemon ginger spritz
material
1/2 oz honey syrup 3/4 oz ginger juice (fresh or store-bought) 1 oz fresh lemon juice 3/4 cup chilled soda water Fresh lemon zest for garnish
Preparation method:
Add honey syrup to a glass, add ginger and lemon juice and mix. Pour in chilled sparkling water and garnish with lemon zest.
Why we love it: According to Vaca-Flores, ginger is an all-star for women’s hormonal health. “It’s effective in reducing menstrual discomfort such as menstrual cramps and abdominal pain,” she says. “In high doses, it has also been shown to help reduce symptoms of PCOS.”
