Drinking less alcohol: How to enjoy alcohol more consciously

Here a glass of sparkling wine, there an after-work beer. We enjoy drinking alcohol, after all, it helps us to relax especially well. There is always a reason to drink alcohol, and having a glass here and there has never harmed anyone. In 2019, according to calculations by the German Center for Addiction Issues (DHS), the average consumption of pure alcohol per German citizen was around 10.2 liters.

But what does alcohol do to our body and how harmful is it really for us?

What is alcohol?

When we talk about "alcohol", we mean the intoxicating component of alcoholic beverages: ethanol. Ethanol, also known as pure alcohol, is a colorless, flammable, and burning-tasting liquid - not particularly enjoyable. But in smaller amounts in beer and wine, and even in larger quantities in spirits, it looks quite different. Especially when the burning taste of alcoholic beverages is masked by sweet sodas, alcoholic drinks are quickly and often enjoyed.

What does alcohol do to our body?

When we drink alcohol, we even absorb it partially through the mucous membranes in our mouth. It goes directly into our blood and is distributed throughout the whole body. Certain factors that increase blood circulation further enhance alcohol absorption, such as heat, sugar, and carbon dioxide, for example, the carbonation in sparkling wine.

In this process, alcohol also reaches our brain, as it can overcome the otherwise very selectively permeable blood-brain barrier. In the brain, the poison then inhibits receptors, leading to states of intoxication. It inhibits information transmission, perception, and reaction times are slowed down, and neurotransmitters are activated, which activates the reward system in the brain and leads to the well-known relaxing and mood-enhancing state. In larger quantities, however, it has a numbing effect.

In addition, alcohol affects the regulation of our body temperature. When consuming alcohol, especially the peripheral blood vessels dilate, resulting in a feeling of warmth. The natural sensation of warmth decreases, and the cold surrounding us, for example in winter, is not perceived as strongly, which can lead to frostbite.

Drinking less alcohol? Here are some reasons for it.

Alcoholic beverages are naturally not among the healthiest, everyone knows that. Anyone who has ever drunk beyond moderation knows how much our body suffers from it. However, there are many other reasons to opt for non-alcoholic drinks more often:

1. Alcohol contains no nutrients

Alcohol does not contain any nutrients that could provide essential building blocks to our body. On the contrary, consuming alcohol depletes the body of a lot of water and therefore also a significant amount of micronutrients.

2. Alcohol is a little fattening

Alcohol is very high in calories with 7.1 kcal per gram. Additionally, it stimulates the appetite, especially for fatty foods. After a night of heavy drinking with insufficient sleep, individuals try to compensate for this energy deficiency by consuming higher-calorie meals the next day.

Calorie content of various alcoholic beverages per 100 ml:

• Beer: 40-45 kcal

• Wine: 75-85 calories

• Prosecco, sparkling wine: 75-85 calories

• Liquor with 38% alcohol: 225 kcal (excluding sweet mixed drinks)

3. Alcohol weakens the immune system

The consumption of alcohol also has an impact on our immune system. Even small amounts reduce the number and activity of our white blood cells. In addition, the production of important messenger substances, especially cytokines, is shut down for around 24 hours.

Alcohol consumption also damages our gut flora and alters the composition of our microorganisms in the gut. Since around 80 percent of our immune cells are located in the gut, the immune system is particularly affected by alcohol consumption.

4. Alcohol worsens sleep

Even though one might believe that alcohol helps to fall asleep quickly, it is not the best sleep aid. Alcohol disrupts the crucial deep sleep phases necessary for our recovery, which significantly affects the quality of our sleep. Additionally, we tend to wake up more frequently during the night, although we may not remember it the next morning.

5. Alcohol increases the risk of cancer

Regular and excessive alcohol consumption can not only cause diseases such as liver cirrhosis and nerve disorders, but also promote the development of many types of cancer, such as stomach cancer, colorectal cancer, and esophageal cancer. Even the regular consumption of small amounts of alcohol reportedly increases the risk of breast cancer according to studies.

How much can one drink without any concerns?

Consumption of alcohol is certainly not completely risk-free. Even small amounts have an impact on our health. Consumption of up to 12 grams of alcohol for women and 24 grams for men is considered relatively harmless. This corresponds to 0.14 liters of wine or 0.3 liters of beer for women, and around 0.25 liters of wine or 0.6 liters of beer for men. So, having a glass in the evening is certainly acceptable.

How can one manage to drink less or no alcohol?

Okay, I now want to drink alcohol less often, but how can I manage to say "No" more often, even when all my friends are drinking alcohol?

The key to moderate alcohol consumption lies in conscious decision-making and enjoyment.

Instead of deciding spontaneously every time whether to drink alcohol at an event or not, it can help to determine in advance on which events one wants to drink or not. This way, one is automatically less likely to be tempted to drink. Another tip is to limit alcohol consumption to specific days. This makes it easier to say no at unforeseen events and eliminates the "drinking in between," which often makes the crucial difference.

If you have decided to drink alcohol, enjoy it consciously. After all, the taste is something very special, and those who enjoy it are often satisfied after one or two glasses.

In social gatherings and especially at parties and celebrations, alcohol is often indispensable. However, if you don't feel like drinking alcohol for once, delicious non-alcoholic cocktails and beverages are a good alternative. You don't have to feel like you're "just" drinking water, but you can also treat yourself to more exotic drinks here.

Furthermore, it means: building self-confidence and staying strong. Especially when everyone around you is drinking alcohol and you are constantly asked by everyone why you don't want to drink or if you would like a glass after all, a lot of self-confidence and perseverance is required. After all, you don't want to stand out and be the "spoilsport". Remind yourself in such situations why you want to abstain from alcohol and learn to say "No". The more you abstain, the easier it will be in the future to set alcohol aside or enjoy non-alcoholic drinks.