The article discusses six key alcohol rules recommended by nutritionists, emphasizing moderation according to CDC guidelines, the importance of hydration, not drinking on an empty stomach, avoiding replacing meals with alcohol, understanding binge drinking, and being mindful of why and how much one drinks, all within the context of promoting healthier drinking habits and awareness of alcohol's health risks.
Nutritionists emphasize the importance of following alcohol guidelines, including limiting daily intake, drinking water after each alcoholic beverage, not drinking on an empty stomach, not replacing meals with alcohol, being aware of binge drinking, and paying attention to the reasons for drinking. They caution that even moderate alcohol consumption is associated with health risks and stress the need to assess one's relationship with alcohol and seek support if necessary.
"Hangxiety," the feeling of anxiety and paranoia experienced the morning after heavy drinking, is a common phenomenon that can last for hours or even days. Experts explain that alcohol is a depressant that initially calms and relaxes the brain, but when it wears off, it can worsen feelings of anxiety, guilt, and shame. Hangxiety symptoms include intense worrying, paranoia, difficulty concentrating, and gastrointestinal issues. While the best way to combat hangxiety is to stop consuming alcohol altogether, experts also recommend eating before and while drinking, staying hydrated, choosing low-alcohol drinks, spacing out drinks, eating a good breakfast the next morning, exercising, taking medication for symptoms, getting restful sleep, and practicing mindfulness and meditation. Mindful drinking, which involves consciously deciding what and how much to drink, can help reduce alcohol consumption by 30% or more.
Derek Brown, a former bartender with 22 years of experience, has developed a guide to help individuals cut back on alcohol consumption in a way that works for them. His method, called the RATE method, includes strategies such as replacing alcoholic drinks with nonalcoholic alternatives, avoiding tempting environments, tempering consumption by opting for low-alcohol drinks, and eliciting help from an accountability partner. Brown emphasizes that mindful drinking is a personal choice and doesn't mean skipping social events or time with loved ones. The goal is to gradually reduce alcohol consumption without making drastic changes.
Derek Brown, a former award-winning bartender, has embraced mindful drinking as a way to transform his relationship with alcohol. Growing up with negative experiences related to alcohol, Brown found himself drinking excessively, even while achieving professional success. However, a moment of clarity led him to adopt mindful drinking, aligning his alcohol consumption with his goals and well-being. For Brown, mindful drinking means mostly abstaining from alcohol, focusing on mental health, nutrition, sleep, and self-improvement. This shift has allowed him to feel better than ever and address the void he was trying to fill with alcohol.
