Alcohol-free summer: recipe included! by Dr Flanagan, Naturopathic Doctor

Summer is in full swing and what better time to get together and enjoy the beautiful weather with family and friends! There are so many events and gatherings this time of year, which can make it difficult to stay on track with health goals and habits as summer socializing is often associated with over-indulging - and that includes alcohol consumption. 

Recently, there has been a movement towards separating alcohol consumption from socializing and living an alcohol-free or at least alcohol-reduced life. People are revelling at the improvements they see in their life when taking an alcohol-reduced approach. A common misconception is that you must have a problem with alcohol use if you are working on decreasing it, but that is far from the truth. Anyone can benefit from reducing their intake! Below is a list of some common benefits that seen from reducing alcohol consumption:

Benefits:

• Improved energy

• Better sleep

• Improved mood and mental health

• Better overall physical health

• Improved cognition (focus, concentration, memory)

In January 2023, the Canadian Centre on Substance Use and Addiction (CCSA) published updated guidelines that have completely evolved the way we understand alcohol-related health impacts. The main takeaway from their report is no amount of alcohol of any kind is good for your health (and yes, that includes red wine!). 

Alcohol consumption is associated with an increased risk of at least seven types of cancers including breast, colorectal, liver, mouth, throat, esophagus and larynx. It is also associated with an increase in many forms of heart disease including hypertension, heart failure, high blood pressure, atrial fibrillation and hemorrhagic stroke. It also increasing risk and speeds development of liver disease – especially when large amounts of alcohol are consumed in short periods (even after a few days).

 Not to fear though, as ANY reduction in alcohol consumption is beneficial. Anyone can reduce their harm, regardless of their current intake - they just have to start! 

Here are the CCSA’s updated guidelines based on intake and associated health risks: https://www.ccsa.ca/canadas-guidance-alcohol-and-health

If you are looking to decrease your alcohol consumption, below are some helpful resources

Tips to help you stay on target:

 • Stick to the limits you’ve set for yourself. (A limit of no more than 2 drinks on any given day is best!)

• Drink slowly. 

• Drink lots of water. 

• For every drink of alcohol, have one non-alcoholic drink. 

• Choose alcohol-free or low-alcohol beverages. 

• Eat before and while you’re drinking. 

• Have alcohol-free weeks or do alcohol-free activities.

Alcohol-Free products in Canada:

• Non-Alcoholic Craft Beer made in BC (ships to ON) https://www.iotabeer.com/

• Canada's Largest Alcohol-Free Store (ships to ON) https://upsidedrinks.ca/

If you or someone you know is struggling with alcohol or substance-use, please reach out to the provincial helpline:

Connex Ontario https://www.connexontario.ca/en-ca/ 1-866-531-2600

Virgin Blueberry Mojito

Ingredients:

• 1 can club soda or sparkling water 

• 1/2 cup blueberries 

• 1 lime cut into wedges 

• 10 fresh mint leaves 

• 2 tsp honey/maple syrup 

*makes two mocktails 

Instructions:

•  add half the berries and 3 lime wedges to glass 

• rip or slap 3-4 mint leaves and add to glass 

• add 1 tsp honey and muddle 

• fill glass with ice and top with soda water 

• stir well 

• garnish with lime wedge and remaining mint 

• Enjoy!