How to Make Drinking Alcohol Healthier

Drinking alcohol has become a normal part of the day for most people. It’s become socially acceptable even while doing business. It’s still done, even though everyone knows the poor effects it can have on our health. So this raises the question, is there a way to make drinking alcohol healthier?

Since it seems like something most people will be doing, we can at least make it a little easier on the body. So here we will discuss the best tips for getting your drinking under control and potentially making healthier choices while doing it.

Why is alcohol so hard to quit?

Before we get into it, it’s helpful to understand why it can be so difficult to stop drinking in the first place.

As we said earlier, alcohol has become a socially acceptable substance. Between wine and yoga classes, drinking while playing the gentlemanly game of golf, or while closing a business deal, alcohol is offered and normalized in many aspects of our lives.

This social acceptance of having a drink after a long day has given people a buffer against knowing that it isn’t a healthy way to deal with difficulties.

But there is actually more to it than just that.

Alcohol is able to change the brain and make it crave more alcohol.

When alcohol is metabolized in the liver it is broken down by alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). ADH turns the alcohol molecule into acetaldehyde which is further metabolized into acetate.

Acetaldehyde is not just metabolized by the liver. Small amounts are also metabolized in the pancreas, gastrointestinal tract, and brain. These areas, when exposed to alcohol regularly, can suffer tissue damage from the chemicals.

Acetate, along with ketones and glucose, is used by the brain as fuel. So depending on what the brain is used to having as a source of energy, it will continue to ask for that specific substance which leads to you wanting more alcohol.

This makes it difficult to regulate alcohol intake levels and can lead to overconsumption even if you are trying to stop.

Since the gut microbes are affected by alcohol intake, and they affect the brain via the gut-brain axis, they too can send out “we want alcohol” cravings leading to a vicious cycle that is difficult to end.

How to reduce the alcohol consumption:

Swapping your usual drinks to a ketone alcohol, like ketohol, can help your brain switch these cravings. Ketohol can give you a similar euphoric feeling to the way alcohol does, but you don’t run the risk of becoming drunk.

Ketohol is generally considered safe in healthy adults. Check with your doctor if you have any health conditions or are on any medications that may have an interaction with ketone levels.

How alcohol affects the gut

Since we mentioned a little bit about how alcohol affects the gut, we are going to give you a bit more information about that now to understand its role in your overall health. We have an entire article on this subject here so if you want more information, check it out.

Alcohol affects the gut in these ways:

• Alcohol leads to intestinal permeability (commonly known as a leaky gut)
• Affects motility (how quickly or slowly your digestion happens)
• The motility issue can lead to SIBO, a condition in which bacteria grow in your small intestine which is normally a sterile area
• The composition of the gut microbiome is negatively impacted by alcohol intake leading to an unhealthy balance of gut bacteria that can promote local and systemic inflammation in addition to metabolic complications
• Alcohol intake has also been linked to gastritis — inflammation of the stomach lining

How to make drinking alcohol healthier

Now just because it’s bad for you, doesn’t make us stop drinking. And as you can see, making a habit of drinking can lead to a lot more than the expected dehydration and liver damage.

So here are our top tips on how to make drinking alcohol healthier.

1. Keep track of how often you drink and try to cut back on it. I know this sounds like a “did you try unplugging it and replugging it back in” kind of suggestion, but sometimes just becoming aware of how much you drink can give you enough of a wake up call to cut back.
2. Try switching to an alternative. Try ketohol, non-alcoholic or virgin drinks, or find a drink that is lower in acetaldehyde (yes they did start making this!) There are some brands coming out with non-alcoholic beverages that taste like the real thing which can help you get the taste but not the side effects of your drink of choice.
3. If these aren’t working and you want the real stuff these are going to be your healthiest alcohol options because they are high in polyphenol content. This makes it easier for your body to fight off oxidative stress because the polyphenols can remove them.
   1. Red wines (cabernet or petite sirah)
   2. Portuguese ports
   3. Stout or porter beers
   4. Colored liquors like scotch, whiskey, or bourbon
4. Don’t take Tylenol! Sure it might help with the hangover headache, but you’re already taxing your liver with the alcohol and Tylenol stresses your liver the same way alcohol does. So all of the enzymes are being expressed to try and break down both substances which leads to more inflammation and side effects. Instead, try to:
   1. Focus on hydration. At the end of the night start drinking water to help flush out the toxins
   2. Get enough electrolytes to avoid a hangover — or to make it a little less horrible at least
   3. Make sure you get essential vitamins to help your body process the alcohol and remove it easier

All in all, not drinking alcohol is going to be the best way to preserve your health. But enjoying drinks from time to time is often expected. So try out some of these tips to enjoy yourself without causing quite as much damage to your body.

Alcohol can become a real problem for your health and your life. If you or someone you love is struggling with alcohol abuse, get help right away. Look at this checklist to see if you or a loved one needs help and for tips to get started.

If you know alcohol is a problem call 1–800–662–4357 (HELP) to find a substance use treatment center near you.