How to manage alcohol intake during celebrations

At The Fast 800, we understand the importance of celebrations and making memories with loved ones for overall health and happiness. That said, we know that celebrations and alcohol can go hand in hand. Whether your goal is weight loss or improving your metabolic health, learning how to manage alcohol intake during celebrations can be key to limiting the associated health risks so you can enjoy yourself, without the drawbacks.

Can I drink alcohol occasionally?

Alcohol can be enjoyed alongside a healthy Mediterranean-style diet, in moderation. If you want to enjoy an alcoholic beverage while thinking about how to manage alcohol intake, red wine is a great option. A glass or two is rich in resveratrol, an antioxidant with anti-inflammatory, glucose regulatory and cardiovascular protective properties.¹ Be careful not to get carried away though, as drinking excessive amounts can have the reverse effect and lead to serious health risks.

If alcohol is something you’re happy to avoid, we would encourage you to do so, and your body will be happier and healthier as a result.

The health impacts of alcohol

It’s likely not news that there are risks associated with over consumption of alcohol. While small amounts enjoyed at celebrations or events are unlikely to drastically harm your health, there are impacts of overconsuming alcohol to be aware of, including increased risk of:

• Type 2 diabetes, metabolic syndrome and obesity ²
• Fatty liver and cirrhosis of the liver ³
• Pancreatitis ⁴
• Cancer ⁵
• Mood changes like depression and anxiety ⁶
• Alcohol dependency
• Stomach bleeds ⁷
• Heart disease
• Alzheimer’s disease ⁸

Limiting your alcohol intake may help to lower your risk of developing these diseases. Keep reading to discover a few of our top tips on how to manage alcohol intake during celebrations.

Tips on how to manage alcohol intake

1. Talk to your family and friends ahead of celebrations: Being open with those around you will keep you more accountable. If you’ve told others that you plan on only having a glass or two at an event, you may be less likely to reach for a third if offered. Better yet, you may have a friend who wants to reduce their intake as well to buddy up with.
2. Alternate drinks with water: If you want to know how to manage alcohol intake, one of our top tips is to alternate your beverages with hydrating water or sparkling water. This will help stagger your drinks, keep you hydrated, and reduce any pesky headaches the next morning!

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3. Drink mindfully and tally your beverages: If you do decide to enjoy an alcoholic drink at your next celebration, ensure you savour each sip. Focusing on the taste, texture, smell and even sound of your drink will help limit any mindless drinking. Similarly, keep note of how many drinks you’re having, as it can be easy to lose track if you’re handed drinks mid-conversation at functions or parties.
4. Find tasty alternatives: Knowing how to manage alcohol intake comes hand in hand with having a few non-alcohol or low alcohol alternatives up your sleeve. Kombucha and citrus-infused sparkling waters are a couple of our Health Coaches’ favourite no-alcohol options. Alternatively, our Mulled Wine and lower alcohol Red Wine Spritzer recipes are great options for festive celebrations, bringing beneficial antioxidants with them.

Where to find festive support

The Fast 800 Programme has tools and resources available to help you navigate the festive season as healthily, and enjoyably, as possible.

Meal plans, delicious recipes and automated shopping lists are all there to help keep you on track with your diet. You’ll also benefit from guided workouts, mindfulness resources and our Community (including our dedicated ‘All Things Festive’ group) to help you stay motivated and energised throughout the season. Sign up for your 7-day free trial here to get started today.