How Does Alcohol Affect Your Health?

Video by Jonathan Parrish

Drinking too much alcohol or too often can have a negative effect on your health and nutrition goals.

Alcohol is a chemical found in drinks like beer, wine, and liquor. It affects your brain and body quickly. But here’s what a lot of people don’t realize: your liver processes alcohol, and it can only handle about one drink per hour. So, what happens when you drink too much or too often? It can affect your sleep, digestion, blood sugar levels, and ability to absorb nutrients. Alcohol also contains empty calories, or calories that come without nutrients. These empty calories don’t support weight management, glucose control, or health.

The good news is that you can still enjoy social events without alcohol. Try these options instead:

• Multiple brands of sparkling water, club soda, and seltzer water are available on the market. For a budget-friendly option, try the store brand.
• Fruit-infused drinks: Adding fruit or cucumber slices to ice water offers a refreshing flavor without added calories, sugar, or sodium.
• Creative mocktails are festive, fun, and easy to make.  Here are two of my favorite recipes:

Cucumber Mint Mocktail

Ingredients

• 1/2 cucumber, sliced
• A few fresh mint leaves
• Juice of 1/2 lime
• 1 tsp honey or agave (optional)
• Sparkling water
• Ice

Instructions

1. Wash your hands with soap and water.
2. Clean produce under running water.
3. Muddle cucumber and mint in a glass (or just stir well if you don’t have a muddler).
4. Add lime juice and honey/agave if using.
5. Fill the glass with ice, top with sparkling water.
6. Stir and enjoy!

Pineapple Ginger Fizz

Ingredients

• 1/2 cup pineapple juice
• 1/4 cup ginger beer or ginger ale
• Juice of 1/2 lemon or lime
• Pineapple wedge or mint for garnish
• Ice

Instructions

1. Wash your hands with soap and water.
2. Clean produce under running water.
3. Fill a glass with ice.
4. Add pineapple juice and lemon/lime juice.
5. Top with ginger beer (for a stronger zing) or ginger ale (for a sweeter taste).
6. Stir and garnish with a pineapple wedge or mint sprig.

If you do choose to drink alcohol, consider these tips:

• Eat before and while drinking
  • Choose foods high in protein and healthy fats (like nuts, cheese, or grilled chicken) to slow alcohol absorption.
  • Keep snacking while you drink. Chips and salsa, fruit, or a sandwich can help keep you balanced.
• Alternate alcohol with water
  • Drink a glass of water between each alcoholic beverage to stay hydrated and slow your drinking pace.
  • Carry a reusable water bottle or ask for water at the bar. There is no shame in staying smart!

• Know your limit
  • Pay attention to how many drinks you’ve had and how quickly. Decide how many drinks you will have before you go out.
  • Everyone metabolizes alcohol differently; don’t try to match someone else drink for drink.

• Don’t drink on an empty stomach
  • Eat a balanced meal at least 30 minutes before drinking to help buffer the effects of alcohol.
    • Add protein and healthy carbohydrates (including complex carbs) to your meal and enjoy with a non-alcoholic beverage.
    • Foods like eggs, salmon, chicken, Greek yogurt, berries, melon, oats, and sweet potatoes are a good start.
  • Drinking on an empty stomach increases the chances of nausea, dizziness, and poor decision making.

• Avoid mixing with medications
  • Always check prescription labels or ask a pharmacist. Some meds can cause dangerous reactions when mixed with alcohol.
  • Even over-the-counter meds, like cold medicine or pain relievers, can be risky with alcohol.

If you drink alcohol, don’t let it derail your health or nutrition goals. For more tips to help you make informed decisions, be sure to check out these resources: 

• Rethinking Drinking: Alcohol and Your Health 
• National Institute on Alcohol Abuse and Alcoholism
• Substance Abuse and Mental Health Services Administration 
• Mississippi Department of Mental Health 

Your health is a big-picture journey, and alcohol is just one piece of the puzzle. If you have questions about how alcohol fits into your nutrition goals, talk to a registered dietitian.

For more tips and information like this, visit extension.msstate.edu and join our MSU Extension and Wellness Facebook group!