Drink Safely This Holiday Season
Consider the “20-minute” rule
Another guideline for reducing alcohol
consumption is to pause for 20 minutes after
finishing a drink before having another.
This allows time to decide if a second drink
is truly desired. This strategy, although not
scientific in nature nor based on any general
guidance on safe moderate drinking
recommendations by health experts, simply
is a way to drink less by slowing down consumption.
Eat food prior to drinking
Johns Hopkins University notes eating before
drinking slows the rate at which alcohol
reaches the small intestine. This helps to taper
absorption to a pace that the body can
handle more effectively. Eating food while
drinking alcohol also increases the rate of
alcohol elimination from the bloodstream
by 25 to 45 percent. Foods that blend a mix
of protein, fat and carbohydrates work best
for this purpose.
Alternate with water or seltzer
Drinking still or sparkling water between
alcoholic beverages gives the body time to
process any alcohol being consumed and
helps to prevent dehydration (alcohol is a
diuretic). An added bonus is that drinking
water between alcoholic drinks slows the
rate of consumption.
Skip driving
Alcohol affects one's ability to make sound
decisions and also impairs reaction times and
motor skills. That is why it is essential to have
a plan for getting home before consuming alcohol.
Taxis, rideshare services and designated
drivers are each better means of getting home
than driving oneself after consuming alcohol.
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The holiday season is an enjoyable
time of year for a variety of reasons.
Individuals get to spend time with
friends or family members they may not
see very often; gifts are purchased and exchanged;
and plenty of delicious foods and
beverages are consumed. The holiday season
can be an indulgent time of year, but
most people cast aside the excess in January
as they make and heed annual resolutions.
Alcohol tends to be part of holiday indulgence.
From mulled ciders to creamy eggnogs
to cranberry-infused cocktails to champagne
toasts, there are plenty of spirited
ways to raise a glass in good cheer. Alcohol,
when enjoyed in moderation, can be part of
holiday celebrations. However, people must
be mindful to consume alcohol safely and
responsibly. Here are some tips to avoid getting
tipsy this holiday season.
Understand standard drink sizes
Drinks like beer, wine and distilled spirits
contain varying amounts of alcohol. Therefore,
the ‘size’ of a drink varies depending
on one’s beverage of choice. The National
Association on Alcohol Abuse and Alcoholism
says a 12-ounce bottle of beer at 5
percent alcohol by volume is one standard
drink, as is a five-ounce glass of wine at 12
percent alcohol by volume. Those who enjoy
distilled spirits should recognize that a
1.5-ounce shot glass at 40 percent alcohol
by volume is a standard drink. The higher
the alcohol volume, the smaller the portion
size one should have.
Follow the “1-2-3” rule
The 1-2-3 rule is a guideline for more responsible
drinking. Typically it means having
no more than one standard drink per
hour, no more than two standard drinks per
occasion, and no more than three standard
drinks per day. This will help the body to
process alcohol safely and prevent binge
drinking.
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