Drinking alcohol is as common as binge-watching Netflix. We share a beer in celebration of a team win, cheers champagne glasses at a wedding shower and laugh over cocktails with good friends on a Saturday night.
The “in the moment” effects are generally pleasant, and we feel bonded with those participating in the same activity. Shit doesn’t hit the fan until later on when the feel-good vibes wear off, and the anxiety or depression creep in with other unsavory side effects.
Maybe entirely cutting out drinking isn’t in your plans; however, you can adjust your habits to minimize the negative mental health impact. Jordan Hostetler is a Registered Dietician, here to school us on how to account for safe drinking practices in a wellness plan.
Why do safe drinking practices matter?
Lowering the body’s toxic burden, thus paying attention to what and how we drink alcohol, can play an essential role in reducing the disruptive impact of toxins.
Wellness plans often include a set of daily, weekly, or monthly routines that promote health and wellbeing. Building habits that focus on safe drinking and how to recover from alcohol can be added to any wellness plan and can positively impact mental health.
Our liver gets bombarded with environmental toxins regularly, not to mention the additional damage from alcohol. Jordan explains, “Xenoestrogens are synthetic and natural chemical compounds found in our environment, food, drink, personal care and cleaning products that imitate estrogen-like actions in the body and disrupt our endocrine system.”
Xenoestrogens are synthetic and natural chemical compounds found in our environment, food, drink, personal care and cleaning products that imitate estrogen-like actions in the body and disrupt our endocrine system
Jordan Hostetler
She goes on to say that an excess of heavy metals in the blood further disrupt the endocrine system and makes it difficult for the body to produce or utilize hormones. Hormones impact both how we feel and how our body functions.
Simples Steps to Add to your Routine
Even Jordan would wake up with lots of anxiety and depressive-like symptoms after a night of drinking before adopting healthy drinking habits. As we age, our drinking practices become even more critical since the older we get, the more quickly we absorb alcohol. “Drinking less with age is always the best option,” exclaims Jordan.
Other adjustments can also be made to lower the toxic burden of alcohol, including clean drinking and healthy munchies.
Clean Drinking
Not all alcoholic drinks (or mixers for that matter) are created equal. Jordan chimes in, “The cleaner the products we consume, the better our overall health will be, and a dietitian can help lead you in the right direction.” Good thing we have Jordan to steer us straight when it comes to alcohol. Her top wellness tips for clean drinking are below.
The cleaner the products we consume, the better our overall health will be.
Jordan Hostetler
When selecting a type of liquor, think the clearer the liquor, the better. Darker liquor contains additional compounds that can be more damaging to the body — liquor like gin and vodka over darker liquor like whiskey and bourbon.
If wine is more your style, focus on drinking brands dedicated to creating clean-crafted wine. Jordan has partnered up with Scout & Cellar because she loves wine but hates the side effects of wines with sugar and other additives. Scout & Cellar has zero added sugars, chemicals, or pesticides, which significantly impacts how much anxiety she feels the next day.
Although alcohol contains toxins, I would be just as concerned about toxins from additives, chemicals, pesticides and added sugars that the body and the liver get bombarded with.
Jordan Hostetler
The selected mixer plays a considerable part in the additional toxic burden of alcoholic beverages. Margaritas and Pina Coladas are delicious, but they carry a lot of sugars along with them. Try healthier options that are low in sugar like soda water, lemon, lime, or LaCroix.
Fast Wellness Tips
- Lower your drink count as you get older.
- Clear liquor is less toxic than dark liquor.
- Clean crafted wine has fewer additives and impact.
- Select mixers with a low sugar content
Healthy Munchies
The night is getting late, and you’re getting hungry, queue the munchies. We have all been known to grab a late-night burger, order pizza delivery, or gub out on a big greasy meal. Word on the street is that greasy foods help reduce a hangover. Don’t believe that rumor for a second.
Jordan throws in her two cents, “A huge part of anxiety can come from a processed, non-nutrient-dense diet. Poor nutrition can lead to dysregulated blood sugars and a damaged gut mucosal barrier.”
Eating a whole food diet with adequate protein helps produce serotonin and dopamine. Removing processed white carbohydrate and sugar-dense foods aids in healthy, clean eating.
Jordan coaches people only to purchase healthy snacks and prepare yummy munchies for when they get home after drinking. Add healthy snack creations to your weekly meal prep or have easy to grab munchie available.
If you know you are going to need a meal when you get home from the bar, prepare one prior! Instead of ordering pizza or UBerEats Taco Bell, make a healthy wrap or homemade almond flour chicken tenders before you go out.
Jordan Hostetler
Jordan suggests, “If you know you are going to need a meal when you get home from the bar, prepare one prior! Instead of ordering pizza or UBerEats Taco Bell, make a healthy wrap or homemade almond flour chicken tenders before you go out.”
Some easy to grab snacks on-the-go that involve no prep work include grapes, apples, oranges, hummus, carrots, celery, nuts, or coconut oil non-GMO popcorn.
Fast Wellness Tips
- Don’t bring home junk food from the grocery store.
- Make healthy snacks before you go out.
- Buy easy to grab, yummy, and nutritious snacks.
About Jordan Hostetler
Jordan attended East Carolina University for a BS in Nutrition and Dietetics. She then completed an accredited dietetic internship (DI) program, passed the Registered Dietitian National Board Exam, and became licensed as a Registered Dietician completing 75 hours of continuing education credits a year. She is passionate about helping others reduce their toxic burden and live healthier, happier lives. With dreams to open a future wellness clinic, you can find Jordan on Instagram @beautifullprofit_dietitian, on her blog, or learn more about her love of clean-crafted Scout and Cellar wine.
