While abstaining from alcohol is ideal for our health, sharing a drink can sometimes foster connections with friends and family. Light drinking (1-3 servings per week) is probably not going to significantly impact your health…though any alcohol does increase breast cancer risk. This is especially significant if you have a personal or family history of breast cancer in which case you might want to forgo alcohol all together and get really good at making mocktails. Moderate to heavy drinking is associated with a wide range of chronic diseases- cognitive decline, cancer, diabetes, heart disease. And not to mention it is a major trigger for poor sleep, hot flashes, and night sweats!

These tips are meant to support you if you do decide to imbibe:

1. Eat something with protein and fat and stay well hydrated. Eating something reduces peak alcohol values due to delays in gastric absorption and emptying. Can cut your alcohol bioavailability by 65-75%. This doesn’t mean you won’t feel pleasant effects of alcohol. It means you’re going to have a steadier, slower absorption.
2. Stay hydrated. Drink water in between drinks
3. Stick to clear alcohols (vodka, tequila, and. Gin). Some studies show that clear alcohols have lower impact of mood and sleep. Swap out red wine, bourbon, and beer for clear alcohols.
4. Avoid sugar laden mixed drinks. Sorry this includes margaritas! They’re not only loaded with sugar but we tend to knock them back faster because they’re tasty. Mix with seltzer (not tonic) and maybe a splash of juice.
5. Binge drinking is 4 drinks in a sitting. Stick to 1-2 max.
6. Take methylfolate. This may help mitigate the risk of breast cancer in women that drink to help reduce the toxic effect that alcohol induces on breast tissue. And eat your greens (good source of folate).
7. Take milk thistle (Silymarin) after heavy alcohol consumption. This may help to repair damaged liver cells induced by alcohol.
8. Enjoy it mindfully with a friend.

Bottom line: Keep it light and enjoy it mindfully!

If you are looking to cut down on alcohol, try CBD. CBD is my favorite alternative to alcohol, as it doesn’t come with all of the negative effects of alcohol and still fosters a relaxed, blissful state.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.