The worst times to drink alcohol, according to dietitians

Have you ever noticed how alcohol hits you differently depending on the time of day and the situation? Even your stress level, hydration level, and how much you’ve eaten can come into play. Well, you can’t imagine things – certain factors can exacerbate the effects alcohol has on you. That’s why experts say it’s important to be aware of the worst times for drinking alcohol, and to be generally mindful about when you choose to indulge in one or two adult drinks.

A 2017 study published in JAMA Psychiatry found that alcohol consumption has been steadily increasing in America since the 1990s, especially for women, minorities, and the elderly. Not only that, but a May 2020 poll found that people started to imbibe even more after the coronavirus outbreak. In fact, a person’s average daily consumption has increased 27% from before the pandemic, while binge drinking has increased by 26%.

Clearly, it is time for Americans to take a close look at their drinking habits, especially since alcohol consumption carries a number of short and long term health risks, including l high blood pressure, depression and anxiety. immune system and some cancers.

That’s not to say you can’t enjoy a glass of wine or a craft cocktail once in a while – the key is to be smart about how much and when you drink. Here are the worst times to drink alcohol, experts say, and for more healthy tips, check out our list of the 7 healthiest foods to eat right now.

the Diet guidelines for Americans defines moderate drinking as one consumption per day for women and up to two per day for men.

“Drinking too much is never a good idea, no matter when you do it,” says Dr. Josh Ax, Certified Clinical Nutritionist and author of Ancient Nutrition. “Heavy drinking will impact your energy levels, brain function, cardiovascular health, mood, sleep patterns and more.”

According to the Sleep Foundation, binge drinking – which involves consuming four or more drinks in about two hours for women or more than five drinks for men – can be particularly detrimental to the quality of your sleep. This is important to keep in mind, since a lack of sleep can negatively affect your mood, memory, cognitive performance, immune system, and blood sugar regulation.

Needless to say, as a rule of thumb, it’s best to enjoy one or two alcoholic drinks, depending on your gender and height, and then cut yourself off.

Be sure to read the tips for choosing healthy drinks while you’re at it.

Sorry, today’s drinkers – but those Sunday Funday Bloody Marys and Mimosas are doing you a disservice.

“Alcohol can cause laziness, fatigue, a lack of motivation and focus, a lack of energy and poor mood,” says Dr. Ax. “If you drink early in the day, you probably won’t have a productive, healthy day. You are also less likely to eat balanced, healthy meals, exercise, and participate in stress-relieving activities.

This is especially important to keep in mind if you still have work to do or any other mentally painful task on the same day. One study, which tested the cognitive abilities of male medical students in the afternoon and then in the evening, found that their results were significantly worse on their afternoon test under the influence of l alcohol that without the evening, whether they drank or not. The researchers concluded that this suggests that there is a “circadian variation” in the effects of alcohol.

“If you’re attending a daytime event, stick to one drink and savor it slowly,” adds Dr. Ax. “Then switch to hydrating drinks like lemon water or seltzer.”

Here are the side effects of quitting alcohol, according to science.

Experts say drinking when you’re bored can easily turn into a vicious cycle.

“If you drink out of boredom, you need a new hobby,” says Dr. Ax. “It is an unhealthy action and it can lead to a more sedentary lifestyle, more boredom and, therefore, more alcohol.”

Instead of grabbing a beer from the fridge when you have nothing to do, Dr Ax suggests taking a walk outside, listening to music, or making a healthy meal, like one of these 100 best healthy recipes.

What’s the first thing you do after a long day at work? If you’re in the mood for a drink, maybe think twice.

“Some people use alcohol as a crutch when they are feeling stressed or anxious,” says Dr. Ax. “This is dangerous because it can lead to a vicious cycle and will not help relieve stress levels. In fact, it can increase anxiety, stress and feelings of hopelessness.”

Research shows that alcohol can actually exacerbate the effects of stress. This is probably due in part to the fact that alcohol stimulates the release of stress hormones, like cortisol, while altering the way the body perceives and reacts to stress.

At the end of the line? You are much better off meditating or doing a breathing exercise if you need to relieve some tension and relax. Or try this 5 minute indoor workout!

Since alcohol is a sedative, you might assume that having a few drinks at night will help you sleep better, but it turns out the opposite is true. According to The Sleep Foundation, while alcohol may initially induce feelings of relaxation and drowsiness, it is also linked to poor quality and duration of sleep. Essentially, since it causes you to fall into deep sleep quite quickly, it causes an imbalance between your slow sleep and REM sleep cycles. This, in turn, usually means more sleep disturbances – and the disturbances in your REM sleep can lead to drowsiness and poor concentration the next day.

For these reasons, The Sleep Foundation advises avoiding alcohol for at least four hours before hitting the hay.

So when is the perfect time to drink? According to Dr. Ax, in addition to following these guidelines, the best time for a drink is when you can be present and attentive. This way, you are more likely to be aware of how much you are consuming and to feel satisfied after just one.

“If there is a less damaging time to drink, it would be when you are able to fully enjoy the drink for its taste, perhaps as part of a healthy dinner with a loved one,” says Dr. Axis. “Drinking alcohol once in a while – maybe one to two drinks a week, is ideal.”

Looking for healthier advice? Sign up for our newsletter to receive them directly to your inbox!