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Toast to Health: Minimizing Alcohol for a Merry and Mindful Holiday Season

The holiday season is often associated with joy, togetherness, and clinking glasses to celebrate holiday cheer. The holidays can also bring stress, loneliness, grief, and unrealistic expectations that lead to disappointment and a sense of failure when things don’t live up to what you had hoped. Starting from Thanksgiving through New Year’s Eve, alcohol consumption often increases. Many people purchase alcoholic beverages for personal consumption at home, as well as for gifts and parties. Some people may drink during the holidays in celebration, while others may consume alcohol to cope. Regardless of why a person drinks, statistics show that the winter holidays are a time when binge drinking increases significantly.

The surge in binge drinking during the holidays poses significant challenges for law enforcement and public health professionals. Thanksgiving, Christmas Eve, and New Year’s Eve are the days during the winter holiday season with the highest instances of excessive alcohol consumption. Specifically, Christmas through New Year’s Day registers some of the most severe cases of binge drinking and the associated public health issues. While drunk driving remains a concern on our nation’s roads throughout the year, its prevalence tends to escalate during the holidays. In 2020, during Christmas through New Year’s, there were 209 fatalities attributed to drunk driving. The hard truth is that these deaths were preventable.

According to an addiction medical specialist at Kaiser, the holiday season offers abundant opportunities for overindulgence. With an abundance of food, drinks, and festive cheer, moderation often takes a back seat. Many individuals entertain the notion that they can offset any excesses during the holidays by adopting a more responsible approach to food and alcohol consumption in January, leading to increased consumption during the festive period. Amidst the joyful celebrations, it is vital to recognize the impact of alcohol on well-being.

The Health Impact of Excessive Alcohol Consumption:

Physical

Physical Health: Alcohol consumption can have a profound impact on physical health, affecting various organ systems. Chronic alcohol use is linked to liver damage, leading to conditions such as fatty liver, alcoholic hepatitis, and cirrhosis. Cardiovascular health is also at risk, with long-term alcohol abuse contributing to high blood pressure, cardiomyopathy, and an increased risk of stroke. Moreover, alcohol is a known carcinogen, with prolonged and excessive use associated with an elevated risk of developing various cancers, including those of the liver, breast, and esophagus. Additionally, alcohol weakens the immune system, making individuals more susceptible to infections. During the holiday season, it’s crucial to be mindful of how much you’re consuming.

mental

Mental Health: Alcohol consumption can significantly impact mental health, contributing to a range of disorders and challenges. While moderate drinking may have temporary mood-enhancing effects, excessive and chronic alcohol use can lead to depression and anxiety. Alcohol is a central nervous system depressant, impairing cognitive function and exacerbating existing mental health conditions. Prolonged alcohol abuse is also associated with an increased risk of developing alcohol use disorder, a serious mental health condition characterized by loss of control over drinking, continued use despite adverse consequences, and physical dependence. Additionally, alcohol-induced cognitive impairments may lead to difficulties in memory, attention, and overall mental functioning. With its mix of emotions, the holiday season can exacerbate these effects.

While the tradition of raising a glass to celebrate is time-honored, it is equally important to approach alcohol consumption with mindfulness. Practicing mindful drinking during the holidays involves being aware of one’s alcohol consumption and making intentional choices. It means savoring the experience of each drink, paying attention to taste and aroma, and recognizing the effects on one’s body and mood. Mindful drinking encourages moderation, allowing individuals to enjoy the festive atmosphere without overindulging. By staying present and attuned to their alcohol intake, individuals can foster a healthier relationship with alcohol during holiday celebrations, promoting both physical and mental well-being.

6 Tips for a Mindful and Merry Holiday Season 

  1. Engage in Mindful Celebration: Opting for non-alcoholic alternatives encourages a more mindful approach to celebration. By savoring the moment without the influence of alcohol, you can fully engage in the joy of the season and create lasting memories. Embrace the growing trend of non-alcoholic beverages. From alcohol-free wines to craft mocktails, there are numerous options that provide the taste of celebration without the side effects.
  2. Set a Positive Example: Choosing to minimize or avoid alcohol during holiday gatherings sets a positive example for friends and family. It fosters a culture of responsible drinking and promotes an environment where everyone can enjoy the festivities without relying on alcohol. If you indulge, have a designated driver or call for a ride to keep you and others on the road safe.
  3. Avoid Overindulgence: The holiday season often brings an abundance of rich, indulgent foods. Pairing these with excessive alcohol intake can lead to overindulgence and its associated health risks. Be mindful of how much and what you consume (both food and drink) this holiday season.
  4. Communicate Your Choice: Inform your friends and family about your decision to minimize alcohol during the holidays. Most people will respect and support your choice and may even encourage others to make healthier decisions.
  5. Plan Activities That Don’t Revolve Around Alcohol: Break away from the tradition of centering holiday activities around drinking. Instead, plan events focusing on shared experiences, such as outdoor activities, game nights, or volunteering together.
  6. Stay Hydrated: Alternating alcoholic beverages with water helps to stay hydrated and pace yourself. This not only lessens the impact of alcohol on your body but also enables you to enjoy the festivities more comfortably.

References

American Addiction Centers. (2022, October 25). Holiday binge drinking: Statistics & Data. Alcohol.org. https://alcohol.org/statistics-information/holiday-binge-drinking/ 

U.S. Department of Health and Human Services. (2023). The truth about holiday spirits. National Institute on Alcohol Abuse and Alcoholism. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/truth-about-holiday-spirits

U.S. Department of Health and Human Services. (2023, November). The truth about holiday spirits. National Institute on Alcohol Abuse and Alcoholism. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/truth-about-holiday-spirits 

United States Department of Transportation. (n.d.). Drive sober or get pulled over. NHTSA. https://www.nhtsa.gov/drunk-driving/drive-sober-or-get-pulled-over-1

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