Curbing alcohol consumption during the festive season

With the holiday season in full swing, people are actively engaging in celebrations with friends and family, enjoying tempting alcoholic beverages. While raising a toast adds to the festive spirit, it is important to be aware of the possible drawbacks of consuming too much alcohol, as even a small amount can have adverse effects on different organs.

Consuming excessive alcohol within a short period not only stresses the body but also elevates the risk of serious health issues, including irregular heartbeats, brain damage, and heightened vulnerability to potentially fatal alcohol poisoning.

The liver, a resilient organ with multiple functions, removes toxins, aids digestion, fights infection, and creates or stores nutrients. When alcohol is consumed, the liver works to break it down. However, excessive drinking overwhelms the liver, leading to issues like fatty liver disease, cirrhosis, and cancer.

Alcohol-related liver diseases may not exhibit symptoms until substantial damage has occurred. Brief, heavy drinking, even over a few days, can lead to conditions such as fatty liver disease and other issues. If these problems are left unaddressed or if alcohol consumption persists, they can progress to more severe conditions like cirrhosis. Cirrhosis is generally irreversible, but immediate cessation of alcohol intake can prevent further damage.

To safeguard your liver and overall health, a mindful approach to alcohol consumption is imperative in light of these potential consequences.

Here are some tips on how to manage your alcohol while participating in festive gatherings this season.

PRE-EVENT

• Plan ahead and set intentions. Decide if you intend to drink and keep in mind that it is entirely acceptable not to if you do not feel inclined to do so.

• Set and establish a clear limit for the number of drinks and stick to it.

• Know your triggers by identifying factors that may lead you to drink more than intended. This may include stress or social pressure. Try finding alternative coping mechanisms.

• Seek support and accountability. Share your goals to trusted and supportive friends and family so that they can provide support and respect your choices.

• Hydrate before the event.

• Consider the health consequences of excessive alcohol consumption as a reminder of its impact.

DURING THE EVENT

• Avoid drinking on an empty stomach which can intensify the effect of the alcohol. Opt for high-protein foods, as they can assist in slowing down the absorption of alcohol.

• Alternate between alcoholic drinks and water to help you stay hydrated and to pace yourself.

• Drink mindfully and savour each sip. Before having another drink, take a moment to consider if you genuinely want another. Remind yourself of the impact on health, including the number of calories consumed as some alcoholic drinks can be loaded with calories.

• Arrange for a designated driver or utilise alternative transportation to ensure a safe journey home.

• Choose beverages with lower alcohol content or explore non-alcoholic alternatives to manage your alcohol intake.

• Steer clear of combining alcohol with medications or other substances. Mixing alcohol with medications, cannabis, or illicit drugs can be hazardous and result in unpredictable side effects.

The holiday season is a time of joy and merriment. While it’s tempting to participate in all the planned activities, remember to also prioritise self-care by engaging in mental health-promoting activities. Additionally, incorporate regular exercise and maintain a balanced diet, as these contribute to overall health and support the effective functioning of your liver.

SOURCE : Dr Rivane Chybar Virgo, Medical Doctor and Health and Wellness Coach

keisha.hill@gleanerjm.com