When it comes to alcohol consumption, moderation tastes better than ever. Recent recommendations from the Canadian Center on Substance Use and Addiction (CCSA) have shaken many consumers, and even some scientists. In this month when many have adopted the non-alcoholic challenge of the Jean Lapointe Foundation, others have instead decided to rethink their consumption. My recommendations for moderating your consumption!
According to the CCSA, even low consumption poses health risks. Its findings indicate that consuming more than six glasses of alcohol per week increases the risk of developing health problems, including certain cancers. Women would even benefit from sticking to 3 drinks to reduce their risk of liver disease and breast cancer. The lowest risk is associated with 2 drinks or less per week… a significant shift with the old recommendations which rather proposed a maximum of 10 to 15 drinks per week, depending on gender.
However, the consumption of alcohol, mainly red wine, is part of the Mediterranean diet, which is recognized as the best approach to optimizing one’s health. The scientific literature indicates that a low to moderate consumption reduces the risk of cardiovascular disease while a higher intake increases the risk.
My opinion ?
Personalize recommendations based on individual genetics and medical history.
A glass of red wine, consumed with a meal a few times a week, remains quite acceptable for most people. The recent campaign – You’re the boss – by Éduc’Alcool raises people’s awareness of the reasons that encourage them to drink. A beautiful reflection for all, at the beginning of the year.
What is consumption?
- 341 ml (12 oz) 5% alcohol beer
- 150 ml (5 oz) 12% alcohol wine
- 85 ml (3 oz) of fortified wine with 16 to 18% alcohol (ex.: sherry, port, vermouth, etc.)
- 45 ml (1.5 oz) of 40% alcohol spirits (e.g. rum, vodka, etc.)
alcohol and cancer
According to a report published in 2020 by the National Institute of Public Health of Quebec, 83% of Quebecers know that alcohol consumption can increase the risk of cancer. The WHO’s International Agency for Research on Cancer has classified alcohol as Group 1 carcinogens, the group that poses the greatest health risks. Indeed, alcohol consumption is associated with at least seven types of cancer, including cancer of the mouth and pharynx, liver cancer, bowel cancer and breast cancer. In the body, alcohol breaks down into various by-products, including acetaldehyde, which can damage cells and cause cancer. Their effect is characteristic of the dose-effect relationship observed in toxicology, which means that the greater the quantity of alcohol consumed, the greater the risk of developing cancer.
To help you moderate your consumption, here are my tips :
1. Space out your alcoholic drinks
When you wait at least an hour between drinks, you reduce your alcohol consumption and if you take advantage of this break to drink water, you also reduce your risk of dehydration. Indeed, as alcohol has a diuretic effect, it promotes the elimination of water by the body and contributes to dehydration. So, by alternating between alcoholic beverages and water, you kill two birds with one stone: you moderate your alcohol consumption and you reduce your risk of dehydration.
2. When dining out, order wine by the glass rather than the bottle
It is easy to consume several glasses of wine during the same meal without noticing it when the bottle is at hand. When dining out, ordering wine by the glass makes you more aware of your alcohol consumption and encourages you to drink more slowly to enjoy it throughout the meal. As a bonus, you can take the opportunity to explore two different wines.
3. Don’t drink alcohol every day
Consuming alcohol on a regular basis can help form a habit. Plan a few alcohol-free days during the week to break the routine and reduce the risk of consuming out of habit.
4. Opt for non-alcoholic drinks
There are more and more non-alcoholic versions of traditional alcoholic beverages (eg beer, wine, gin, etc.). These drinks are experiencing a real craze. There are also several naturally alcohol-free alternatives on the market, such as kombucha, flavored sparkling waters, sparkling apple must, etc. Just pour them into a flute or a glass of wine to enjoy the experience even more. Watch out: the amount of sugar in non-alcoholic options is sometimes too high!
5. Consume alcohol with meals
Avoid drinking on an empty stomach. As we have seen, alcohol can increase the risk of dehydration, especially on an empty stomach. As a bonus, the effect of alcohol is much greater when we are fasting.
6. Write down your drinks
Keeping a diary of your alcohol intake for a few weeks is a good way to become aware of how much alcohol you drink. With a more concrete overview of your alcohol consumption, it will be easier for you to assess whether your consumption is excessive.
7. Buy half bottles
If you tend to finish the bottle of wine, half bottles can be useful. The choice is more and more varied on the market. Half a bottle consumed by two people is reasonable (150 ml for women and 225 ml for men, for example).
8. Taste mindfully
Wine and other types of alcohol represent a sensory experience. Learn to taste, not to swallow. What flavors do you find there? What is the length in the mouth? Do you spot any woody notes, a reflection of barrel aging?
►Find my berry and lemon mocktail recipe: isabellehuot.com/blogs/recipes-and-advice/mocktail-berries-and-lemon?_pos=1&_sid=d5e8631f0&_ss=r