Getting drunk occasionally is common in many cultures. However, excessive alcohol consumption can lead to short-term and long-term health issues. For those who choose to drink, there are ways to get drunk that minimize negative health impacts. This article explores the healthiest options for alcohol consumption.
What are the risks of excessive drinking?
Drinking too much alcohol, even for just one night, can lead to:
- Impaired coordination, judgment, reasoning and memory
- Aggressive behavior and mood swings
- Injuries from accidents
- Riskier sexual behaviors leading to unplanned pregnancy or STDs
- Vomiting and severe hangovers
- Alcohol poisoning which can be fatal
Long-term heavy drinking increases your risk of:
- Liver diseases like fatty liver disease, alcoholic hepatitis, cirrhosis
- High blood pressure, heart disease and stroke
- Digestive problems
- Various cancers including mouth, throat, colon and breast
- Weakened immune system
- Neurological damage and memory loss
- Mental health issues like depression and anxiety
- Alcohol dependence and addiction
How much alcohol is too much?
Moderate drinking is defined as:
- Up to 1 drink per day for women
- Up to 2 drinks per day for men
Binge drinking involves:
- 4 or more drinks within 2 hours for women
- 5 or more drinks within 2 hours for men
Heavy drinking means:
- 8 or more drinks per week for women
- 15 or more drinks per week for men
Drinking above these limits substantially raises your risks of health problems.
What are the healthiest alcoholic drinks?
Some types of alcohol are better than others if you want to minimize negative effects on your health:
Wine
- Linked to lower risks of heart disease, diabetes and dementia
- Contains antioxidants that may provide health benefits
- Lower in calories than other alcoholic drinks
Beer
- Rich in B vitamins, minerals and antioxidants
- Linked to lower inflammation
- Lower in alcohol content than liquor/spirits
Vodka, gin and tequila
- Have lower amounts of impurities and congeners than other liquors
- Less likely to cause hangovers than darker alcohols like whiskey, rum or brandy
Avoid sugary cocktails, alcopops and ciders
- Loaded with empty calories and sugar
- Can rapidly increase blood sugar and insulin
- May contain artificial flavors, colors and preservatives
Tips for drinking in a healthier way
If you plan to drink, you can take steps to reduce health risks:
- Drink slowly – no more than 1 drink per hour
- Alternate alcoholic drinks with water or other zero-calorie beverages
- Eat before and while drinking to slow alcohol absorption
- Choose lower alcohol drinks like light beer and wine spritzers
- Avoid binge drinking – limit to 1-2 drinks in a day
- Don’t drink every day, take regular alcohol-free days
- Avoid drinking games that promote bingeing
- Stick to standard drink sizes – 12 oz beer, 5 oz wine, 1.5 oz spirits
- Be careful when mixing your own drinks – it’s easy to accidentally make them stronger
What to eat and drink before/while drinking
Consuming these foods and beverages can help minimize the harmful effects of alcohol:
Foods
- Protein – eggs, chicken, yogurt
- Healthy fats – nuts, avocado
- Whole grains – oatmeal, whole wheat toast
- Bananas, apples, citrus fruits
- Greasy foods like pizza, burgers
Drinks
- Water – prevents dehydration and hangovers
- Coffee – counteracts some intoxicating effects of alcohol
- Fruit juice – provides vitamins and minerals
- Sports drinks – replace electrolytes
- Broth – replenishes sodium and potassium
Conclusion
While excessive drinking has many health risks, occasional moderate alcohol consumption may be harmless for some individuals. To get drunk in the healthiest way possible:
- Avoid binge and heavy drinking
- Stick to safer drink types like wine, beer, vodka, gin and tequila
- Drink slowly and alternate with non-alcoholic beverages
- Eat before and while drinking
- Stay hydrated
Following these tips can help reduce short and long-term health issues linked to drinking alcohol. However, abstaining from alcohol completely is the healthiest option. Talk to your doctor about your alcohol consumption and risks to determine what’s right for you.