With News Year’s Eve celebrations approaching, what a perfect time to discuss how holiday spirits can be included in a healthy lifestyle. Alcohol often is a part of social occasions: family celebrations, parties, sporting events, etc. We have all been told to drink in moderation, but what does moderation really mean? What are the risks of drinking alcohol? Does alcohol belong in a healthy diet? Let’s take a look at what science has to say!

What is moderate drinking?

The 2010 Dietary Guidelines for Americans define moderate drinking as no more than 1 drink per day for women, and no more than 2 drinks per day for men. However, for these individuals, drinking is considered unsafe and is not recommended:

  • Women who are or trying to become pregnant
  • Individuals taking medications or with certain medical conditions
  • Individuals taking medications that may cause harmful reactions when mixed with alcohol.
  • Individuals under the age of 21

1 drink is defined as:

  • 12 ounces of beer
  • 8 ounces malt liquor
  • 5 ounces wine
  • 1 ½ ounces of distilled spirits – tequila, gin, rum, vodka, or whiskey

What is excessive drinking?

Drinking at a level that exceeds the moderate drinking guidelines significantly increases the risk of chronic health problems. Excessive drinking is defined as:

  • Binge drinking :
    • For women – 4 or more drinks during a single occasion
    • For men – 5 or more drinks during a single occasion
  • Heavy drinking:
    • For women – 8 or more drinks per week
    • For men – 15 or more drinks per week

What are the risks of drinking?

Excessive alcohol has been associated with the development of many serious health problems and chronic diseases, including:

  • High blood pressure, heart disease, stroke, liver disease, and digestive problems
  • Cancer of the breast, mouth, throat, esophagus, liver, and colon
  • Learning and memory problems, including dementia and poor school or work performance
  • Mental health problems, including depression and anxiety
  • Social problems including loss of productivity, family problems, and unemployment

What are the health benefits of alcohol?

Moderate consumption of alcohol can fit into a healthy lifestyle. Current research indicates some positive association between moderate intake of red wine and a decrease in chronic inflammation which can lead to chronic diseases such as type 2 diabetes, arthritis and cognitive decline. Using the general guidelines discussed above, I encourage you to start 2016 with a fresh, new mindset to rethink your drink!

The recipe this week is for Orange and Rosemary Cornish Games Hens; an elegant take on a holiday classic! Serve on New Year’s Day with a pot of fresh black-eyed peas to bring you good luck and prosperity in 2016!