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‘Tis the season to be generous to others and to ourselves. People often attend more social gatherings during the holidays where they eat and drink differently than usual. In a spirit of goodwill, alcohol flows more freely and, before you know it, you have packed on a few extra pounds or even worse. Here are a few tips to help you imbibe more safely this holiday season.
Alcohol is calorie-laden at 7 kilocalories per gram. Only fats come in higher at 9 kcal/gm; carbohydrates add up at 4 kcal/gm. Beer averages 100-250 kcal depending on type and size; 12 ounces is considered one serving. Wine runs about 90-100 kcal for a 5-ounce glass. Whiskey and vodka will cost you 55 kcal per shot.
To decrease the caloric load when you enjoy alcohol, drink in moderation. For mixed drinks, choose no-cal or low-cal mixers, but be aware that carbonated beverages may increase the body’s absorption rate of alcohol. If you prefer a glass of wine, choose red wine for its antioxidant effects and ability to increase the amount of good HDL cholesterol in your body.
Avoid caffeinated alcoholic beverages and mixing alcohol with energy drinks. The caffeine masks the depressant effect of the alcohol and you likely will not realize how much excess alcohol you have actually ingested. Alternate each alcoholic drink with a large glass of calorie-free water. Better yet, volunteer to be the designated driver and sip on diet soda instead.
Binge drinking is a pattern of drinking that brings a person’s blood alcohol concentration to 0.08 grams percent — legally impaired — or above in about two hours. This typically happens when men consume five or more drinks or when women consume four or more drinks in about two hours. Most people who binge drink are not alcoholics or alcohol dependent.
Binge drinking during the holidays may overstretch your heart and cause abnormal heart rhythms. This is referred to as “holiday heart syndrome.” Symptoms of holiday heart syndrome include heart palpitations or a rapid heartbeat, chest pain, shortness of breath, dizziness or fainting. This condition usually resolves during subsequent abstinence from alcohol. However, anyone experiencing these symptoms must be evaluated quickly by a health care provider to ensure there are no other underlying heart problems that need to be addressed.
It is important to also understand how alcohol can affect each one of us differently, depending on a number of characteristics. Gender differences in body structure and chemistry cause women to absorb more alcohol and take longer to break it down and metabolize it. In other words, upon drinking equal amounts, women have higher alcohol levels in their blood than men, and the immediate effects occur more quickly and last longer.
Consuming a large meal close to the time when you drink will delay the absorption of the alcohol. The strength of the alcohol also impacts the absorption rate with alcohol in the 10 percent to 30 percent concentrations — most wines and liquors — more rapidly absorbed.
Body fat percentage also can make a big difference but in an interesting way: the lower percent body fat and more physically fit individual will, in general, have lower blood alcohol content when consuming the amount of alcohol as someone with more body fat who weighs the same. Thus, given two individuals who weigh the same, the one with a higher percent body fat will absorb alcohol more quickly which is one reason women, who in general have a higher percent body fat than men, will generally feel the effects of alcohol more quickly than a man who weighs the same.
Other factors that influence alcohol’s effects are our expectations, by our mood, by our level of fatigue, our tiredness, and by several medications, sometimes creating unpredictable and dangerous interactions. Therefore, it is important to know your body, your situation, your expectations, and understand how alcohol affects you as these conditions change.
Last, but not least, always wear your seatbelt and never drink and drive. Buzzed driving is drunk driving as your judgment and reflexes are impaired. Don’t put yourself or others at risk by driving after drinking. Take this to heart and arrive alive. Happy holidays to all.
‘Tis the season to be generous to others and to ourselves. People often attend more social gatherings during the holidays where they eat and drink differently than usual. In a spirit of goodwill, alcohol flows more freely and, before you know it, you have packed on a few extra pounds or even worse. Here are a few tips to help you imbibe more safely this holiday season.
Alcohol is calorie-laden at 7 kilocalories per gram. Only fats come in higher at 9 kcal/gm; carbohydrates add up at 4 kcal/gm. Beer averages 100-250 kcal depending on type and size; 12 ounces is considered one serving. Wine runs about 90-100 kcal for a 5-ounce glass. Whiskey and vodka will cost you 55 kcal per shot.
To decrease the caloric load when you enjoy alcohol, drink in moderation. For mixed drinks, choose no-cal or low-cal mixers, but be aware that carbonated beverages may increase the body’s absorption rate of alcohol. If you prefer a glass of wine, choose red wine for its antioxidant effects and ability to increase the amount of good HDL cholesterol in your body.
Avoid caffeinated alcoholic beverages and mixing alcohol with energy drinks. The caffeine masks the depressant effect of the alcohol and you likely will not realize how much excess alcohol you have actually ingested. Alternate each alcoholic drink with a large glass of calorie-free water. Better yet, volunteer to be the designated driver and sip on diet soda instead.
Binge drinking is a pattern of drinking that brings a person’s blood alcohol concentration to 0.08 grams percent — legally impaired — or above in about two hours. This typically happens when men consume five or more drinks or when women consume four or more drinks in about two hours. Most people who binge drink are not alcoholics or alcohol dependent.
Binge drinking during the holidays may overstretch your heart and cause abnormal heart rhythms. This is referred to as “holiday heart syndrome.” Symptoms of holiday heart syndrome include heart palpitations or a rapid heartbeat, chest pain, shortness of breath, dizziness or fainting. This condition usually resolves during subsequent abstinence from alcohol. However, anyone experiencing these symptoms must be evaluated quickly by a health care provider to ensure there are no other underlying heart problems that need to be addressed.
It is important to also understand how alcohol can affect each one of us differently, depending on a number of characteristics. Gender differences in body structure and chemistry cause women to absorb more alcohol and take longer to break it down and metabolize it. In other words, upon drinking equal amounts, women have higher alcohol levels in their blood than men, and the immediate effects occur more quickly and last longer.
Consuming a large meal close to the time when you drink will delay the absorption of the alcohol. The strength of the alcohol also impacts the absorption rate with alcohol in the 10 percent to 30 percent concentrations — most wines and liquors — more rapidly absorbed.
Body fat percentage also can make a big difference but in an interesting way: the lower percent body fat and more physically fit individual will, in general, have lower blood alcohol content when consuming the amount of alcohol as someone with more body fat who weighs the same. Thus, given two individuals who weigh the same, the one with a higher percent body fat will absorb alcohol more quickly which is one reason women, who in general have a higher percent body fat than men, will generally feel the effects of alcohol more quickly than a man who weighs the same.
Other factors that influence alcohol’s effects are our expectations, by our mood, by our level of fatigue, our tiredness, and by several medications, sometimes creating unpredictable and dangerous interactions. Therefore, it is important to know your body, your situation, your expectations, and understand how alcohol affects you as these conditions change.
Last, but not least, always wear your seatbelt and never drink and drive. Buzzed driving is drunk driving as your judgment and reflexes are impaired. Don’t put yourself or others at risk by driving after drinking. Take this to heart and arrive alive. Happy holidays to all.
