Alcohol Free Mocktails

I'm so happy to see that switching from alcoholic drinks to alcohol-free alternatives is a trend that is gaining momentum.

(Even the NY times released a list of nonalcoholic drinks to try this summer. ) In the past several years, I've been trying to be more mindful about my alcohol consumption. Don't get me wrong - I love a nice glass of wine (or 2!) with dinner.

My husband and I love drinking wine together especially during our European travels.

However, there is new research that shows that alcohol is a toxin in our systems. I've been doing my triathlons, and half marathons lately, and wanted to optimize my performance. As well, as a naturopathic doctor, part of my personality is to optimize my health generally. Personally, I've never had any issues with alcohol, and if I ever wanted to go out with friends, I'd rarely have more than 2-3 drinks per night. In fact, I often wouldn't have more than that amount in a week or 2. So, I assumed that I wouldn't notice too much difference in my performance. For the most part, that is true - but I have noticed a big difference in my sleep if I don't drink alcohol before bed!

Many people are choosing to reduce their alcohol intake or eliminate it altogether for a variety of health reasons. Let's explore the benefits of decreased alcohol consumption, supported by findings from medical research, and provide some delicious non-alcoholic alternatives to enjoy.

Benefits of Decreased Alcohol Consumption

Improved Liver Health Excessive alcohol consumption is a leading cause of liver diseases, including fatty liver, hepatitis, and cirrhosis. Reducing or eliminating alcohol intake can significantly improve liver function and reduce the risk of liver-related health issues. Studies show that abstaining from alcohol can reverse liver damage and improve overall liver health (Rehm et al., 2009).

Why care about your liver? Your liver metabolizes hormones. Think you have a hormone imbalance, it might be worth it to look into your liver health

Better Mental Health Alcohol can have a profound impact on mental health, often exacerbating conditions like anxiety and depression. Cutting back on alcohol can lead to improved mood, reduced anxiety, and better overall mental well-being. Research indicates that decreased alcohol consumption is associated with lower levels of depression and anxiety (Sullivan et al., 2005).

Enhanced Sleep Quality My n of 1 study (on myself) showed this too! While alcohol might initially make you feel drowsy, it actually disrupts sleep patterns and reduces sleep quality. Abstaining from alcohol leads to better sleep hygiene and more restful sleep. Studies have shown that reducing alcohol intake can lead to improvements in sleep quality and duration (Ebrahim et al., 2013).

Weight Management Alcoholic beverages are often high in calories and sugar, contributing to weight gain. By switching to alcohol-free alternatives, you can reduce your caloric intake and better manage your weight. Research supports that decreasing alcohol consumption can contribute to weight loss and prevent obesity (Traversy & Chaput, 2015).

Excessive alcohol consumption is also linked to an increased risk of various chronic diseases, including cardiovascular disease, diabetes, and certain cancers. Reducing alcohol intake lowers the risk of developing these conditions. Studies have demonstrated that lower alcohol consumption is associated with a reduced risk of chronic diseases (Shield et al., 2013).

Healthy Non-Alcoholic Mocktails and Beverage Alternatives

1. Sparkling Water with Fresh Fruit - I love Bubly

2. Herbal Iced Tea - homemade with black or green tea, lemon, and any herbal mix ins

3. Coconut Water

4. Kombucha

5. Cucumber Mint Cooler

Some alcohol free pre-made cocktails/ wine/ spirits I've tried.

• Tequila alternatives (at the Co-op grocery store) -

• Clever cocktails

• Proxies wine

Here is a recipe for a Margarita Mocktail that I hope you enjoy!

Ingredients

• 2 ounces freshly-squeezed lime juice (reserve the zest)

• 1 ounce (2 tablespoons) simple syrup

• 1 ounce of tequila free spirit (optional)

• 1 can of sparkling water - lemon or lime flavoured is best

• 1/3 jalapeño, sliced

• coarse sea salt for rimming

• extra lime slice, for garnish

Directions:

• Place glasses and cocktail shake in the freezer for 10-15 minutes.

• Rim the glasses using lime juice. I like to mix my salt with the lime zest.

• Mix the margarita. Add the lime juice, jalapeño, simple syrup, and ice to a shaker and skate stir vigorously for 30 seconds. Top with sparkling water and garnish with an extra lime slice.

Switching to alcohol-free alternatives doesn't have to be boring. I love counselling my patients to have a plan if they are attending an event were alcohol will be served so they can bring something of their own. If you bring your own (fun) beverage (BYOB) you can still have fun, and not feel left out. You may even find you have more fun without it!

References

• Rehm, J., Samokhvalov, A. V., & Shield, K. D. (2009). Global burden of alcoholic liver diseases. Journal of Hepatology, 51(2), 257-267.

• Sullivan, L. E., Fiellin, D. A., & O'Connor, P. G. (2005). The prevalence and impact of alcohol problems in major depression: a systematic review. The American Journal of Medicine, 118(4), 330-341.

• Ebrahim, I. O., Shapiro, C. M., Williams, A. J., & Fenwick, P. B. (2013). Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research, 37(4), 539-549.

• Traversy, G., & Chaput, J. P. (2015). Alcohol consumption and obesity: an update. Current Obesity Reports, 4(1), 122-130.

• Shield, K. D., Parry, C., & Rehm, J. (2013). Chronic diseases and conditions related to alcohol use. Alcohol Research: Current Reviews, 35(2), 155-173.