Sober and curious? Ditch the alcohol and stir up a mocktail

These days, sober curiosity isn’t just popular during Dry January. The low-to-no alcohol market is currently worth an estimated $13 billion, according to the Boston Consulting Group, and there are clear signs of expansion in the coming years. In addition to the benefits of pleasing your palate with delicious mocktails, there are many benefits you can experience by limiting your alcohol intake or giving up alcohol entirely.

Read on to discover the many ways that being mindfully curious can boost your overall health. Later: Three mocktail recipes developed by RD to try.

5 Benefits of Cutting Back (or Quitting) Drinking

Want better sleep, more energy, and happier hormones? Drinking less and being more mindful about your drinking can move you in the right direction in these areas and more. Here’s how.

1. Greater gut diversity

Chelsea Clarke, R.D., owner of Balance Chaos Nutrition + Fitness, says limiting alcohol intake is good news for your gut. “Drinking is OK [negative] Affects gut health by changing the amount and diversity of your gut microbiome,” she explains. Gut imbalances (also known as dysbiosis) not only pose a risk for indigestion, they can also take a toll on your mind, mood and Hormone health takes a toll. So reducing or eliminating alcohol can help promote gut diversity (though Clark adds that there are still more dietary and lifestyle factors you need to pay attention to).

2. Better sleep and more energy

While a glass or two of wine may make you drowsy, research consistently shows that alcohol can actually disrupt sleep quality. Clark adds: “Alcohol affects melatonin levels for up to a week after drinking, which can change your usual sleep schedule and affect your ability to fall asleep.” This also means that if you only drink on the weekends, you The amount of alcohol you drink may still keep you awake during the work week. Still, drinking less than usual can keep your sleep and energy levels moving in the right direction.

“Reducing the amount you drink per drink and/or the total number of times you drink can improve sleep quality and duration and help you feel more rested and energized,” she continues.

3. Weight management

If you’re trying to lose weight or control your weight, drinking alcohol won’t do you any good. According to Clarke, the alcohol content is 7 kcals/g, which equates to about 120 calories in a 5-ounce glass of wine, or more than 600 calories per bottle. Not only will drinking less alcohol help you avoid these non-nutritious calories, it will also help you avoid alcohol-induced overeating, while also helping you make smarter choices about what you eat.

PS Clark points out that not everyone loses weight once they get into sober curiosity. Of course, you still need to follow your diet and exercise regimen and adopt healthy weight loss tips as needed that actually work.

4. Fitness benefits

Speaking of exercise, drinking less alcohol can also help you achieve your goals for body composition, athletic performance, and more. “Alcohol can negatively impact exercise recovery and muscle building by increasing pro-inflammatory factors and reducing glycogen synthesis and muscle protein synthesis,” says Clark, who is also a personal trainer. “Adopting a conscious and curious lifestyle may improve athletic performance, allowing your body to properly recover and strengthen muscles corresponding to your training volume.”

5. Improve health and well-being

Limiting or eliminating alcohol can benefit your health and wellness goals in a variety of ways. In addition to the above benefits, Clark says drinking less or giving up alcohol altogether may help:

• Improve hormonal health
• Reduce PMS symptoms
• Managing anxiety and depression
• Reduces risk of liver disease, kidney disease and certain cancers

Research also shows that abstaining from alcohol can reduce the risk of metabolic disease and cardiovascular disease. Plus, doing so gives you more control over your values ​​and goals, making you happier, healthier, and more fulfilled.

“Alcohol is a mind-altering substance that, when you are under the influence, can seriously affect your decisions and impact your physical and mental functioning with both short- and long-term consequences,” Clark warns. “Bring a sober curiosity , you can determine whether (or how much) alcohol is affecting your life, your ability to achieve your goals, and your commitment to your values.”

The secret to staying awake and curious

While it’s not impossible, reducing your alcohol intake can be more challenging than it seems. “Even if you don’t consider yourself ‘dependent’ or ‘addicted’ to alcohol, it has widespread physiological effects on our bodies and is ingrained in our society,” Clark shared. “These factors can increase cravings and cues to drink, making it incredibly difficult to stop drinking.” Still, a little determination goes a long way.

On your journey of sober curiosity, Clark recommends:

• Reflect on your alcohol intake, including what triggers cravings and how you feel after drinking
• Be curious and compassionate rather than judgmental or disappointed
• If you drink alcohol, talk to your doctor as you may be at risk for more severe alcohol withdrawal symptoms

She also encourages substituting mocktails for adult beverages if you want to keep your hands (and palate) busy, whether you’re out socializing or relaxing in the comfort of your own home.

3 Mocktail Recipes Developed by Nutritionists

Here, check out 3 delicious mocktail recipes crafted with hormonal health in mind by HUM Education Manager Gaby Vaca-Flores, RDN.

Blueberry Lavender Supplement

raw material:

• 1/2 ounce fresh lemon juice
• 1 ounce tonic water
• 1 ounce blueberries
• 1 ounce lavender syrup
• Fresh mint leaves for garnish
• ice cubes

How to prepare:

1. In a blender, combine blueberry and lavender syrups with tonic water.
2. Add ice cubes and lemon juice to the glass. Pour in the blueberry tonic mixture and garnish with fresh mint leaves.

Why we love it: Blueberries support healthy hormones in many ways. “First, they contain antioxidants like anthocyanins, which help relieve oxidative stress, which eliminates hormones like cortisol,” Vaca-Flores explains. Additionally, its high fiber content aids in blood sugar balance and digestion.

Green Tea Mojito

raw material:

• 1/2 ounce fresh lemon juice
• 2 teaspoons sugar or sugar substitute of your choice
• 3 spearmint leaves (optional: take more for garnish)
• 3 baby arugula leaves
• 1/2 cup brewed green tea, chilled
• ice cubes

How to prepare:

1. Using a blender, blend the lemon juice, arugula, spearmint leaves, and sugar until you see bruises on the leaves. (If you don’t have a blender, you can use a wooden spoon to mash the ingredients together.)
2. Add ice cubes each time and pour in iced green tea.
3. Add lime, arugula, mint and sugar mixture.
4. Garnish with spearmint leaves and serve.

Why we love it: “Green tea provides antioxidants called catechins, specifically EGCG, which can help support the hormone insulin. Specifically, EGCG may improve insulin sensitivity, which is critical for blood sugar balance.” shares Vaca-Flores .

Lemon Ginger Sprite

raw material

• 1/2 ounce honey syrup
• 3/4 ounce ginger juice (fresh or store-bought)
• 1 ounce fresh lemon juice
• 3/4 cup soda water, chilled
• Fresh lemon peel for garnish

How to prepare:

1. Add honey syrup to a glass, then add ginger and lemon juice.
2. Top with ice-cold soda water and garnish with lemon zest.

Why we love it: According to Vaca-Flores, ginger is an all-star for women’s hormonal health. “It’s effective at relieving menstrual discomfort, including cramps and stomach aches,” she shares. “At high doses, it has also been shown to help relieve symptoms of polycystic ovary syndrome.”