Enjoying the holidays – without the booze

For many, enjoying a drink on a special occasion is normal; however, excessive alcohol consumption can lead to numerous health concerns.

Excessive alcohol use can increase your risk for nutrition related problems that include malnutrition and nutrient deficiencies, according to VA Tennessee Valley Healthcare System (TVHS) Nutrition and Food Services. 

“If you are replacing your food with alcohol, you will be missing out on essential nutrients that your body needs,” said Fonda Carpenter, TVHS dietetic intern with nutrition and food service. “Alcohol limits absorption of nutrients that can lead to deficiencies. Depending on the amount of alcohol you consume, it could lead to unintended weight loss or weight gain.”

The holidays can be a fun time of the year with various family and work gatherings, which can increase your opportunities to drink alcohol – sometimes to an excess. Alcohol can impair your judgement and cause you to overeat, especially on higher fat and sugar food options.

The Centers for Disease Control and Prevention (CDC) recommends that non-pregnant adults of legal drinking age limit their alcohol consumption to:

Two drinks or less per day for men

One drink or less per day for women

Additionally, a lot of medications are not recommended with alcohol, said Erin Merkel, TVHS associate chief of clinical nutrition. 

“If you are taking any prescription medications, always be sure to check to see if they have any food and drug interactions,” Merkel said.

TVHS dietitians are available Monday through Friday to meet with Veterans who have questions about their nutrition or would like to discuss their food and nutrition goals or concerns. 

Merkel said Veterans interested in talking to someone about their nutrition should ask their primary care team to place a consult or alert their patient-aligned care team (PACT) dietitian.

Heavy alcohol consumption also has other mental health and physical implications.  

“The psychological effects of alcohol, especially with heavy use can intensify an already dysregulated mood, and potentially risk making existing other mental illnesses worse including depression and anxiety,” TVHS Addiction Treatment Services (ATS) staff explained. “There is also an associated increased risk of suicide. This is likely due to the increased impulsivity along with decreased cognition and rational thinking, along with the mood changes. There is also decreased distress tolerance, shortened tempers and lack of using coping skills.”

Your liver can only process small amounts of alcohol, according to the CDC. The rest of the alcohol can harm your liver and other organs as it moves through the body. Using alcohol excessively on occasion or over time can have immediate and long-term health risks. By drinking less alcohol, you can improve your health and well-being.

The holidays can be difficult or stressful for some people, leading them to consume alcohol as a coping mechanism. However, the holidays can be more enjoyable if alcohol and other substances are limited. Benefits include:

Family and social issues

• Improved Relationships: Limiting alcohol can lead to more meaningful interactions with family and friends and potentially reduce conflicts.
• Setting a Positive Example: For those with children, modeling responsible drinking habits can have a lasting impact.
• Avoiding Conflicts: Reduced alcohol consumption can help prevent alcohol-fueled arguments or misunderstandings.

Mental health benefits

• Reduced Anxiety: While alcohol may temporarily relieve anxiety, it can worsen symptoms in the long run. Limiting intake can help stabilize mood.
• Improved Depression Symptoms: Alcohol is a depressant, so reducing consumption can help alleviate depressive symptoms.
• Better Emotional Regulation: Sobriety allows for clearer thinking and better emotional control.

Health related benefits

• Improved Sleep: Reduced alcohol intake leads to better quality sleep and more restful nights.
• Weight Management: Alcoholic beverages are often high in calories, so cutting back can help maintain a healthy weight.
• Better Hydration: Alcohol is a diuretic, so limiting intake helps maintain proper hydration levels.
• Liver Health: Giving your liver a break from processing alcohol allows it to function more efficiently.
• Enhanced Immune System: Alcohol can suppress immune function, so limiting intake may help you stay healthier during cold and flu season.

ATS staff said for those experiencing their first sober holiday season, prepare mentally – acknowledge that it may feel different and potentially challenging at first.

Have alternative ways to manage stress and social situations and connect with others who are also maintaining sobriety or attend support group meetings.

It's common for individuals limiting alcohol to feel uncomfortable in social situations where drinking is prevalent. Strategies to cope include planning alcohol-free activities with supportive friends or family, attending events for shorter periods and bringing a sober buddy for support to functions. 

“Limiting alcohol can significantly improve symptoms of depression and anxiety,” ATS staff noted. “However, it's important to seek professional help if symptoms persist or worsen, develop healthy coping mechanisms to replace alcohol use and practice self-care and stress-reduction techniques.”

Veterans who may struggle with alcohol use can benefit from various types of addiction treatment with TVHS, including detoxification, medication assisted treatment, outpatient counseling, inpatient detox and stabilization, and residential treatment.

Remember, it's okay to prioritize your well-being during the holidays. Limiting alcohol consumption can lead to a more enjoyable, memorable, and healthier holiday season.