After a few weeks of holiday celebrations and even more holiday cookies, the inevitable happens: we double our budget. leafy vegetables and commit to giving up alcohol until January. And while this is all well and good, without a real understanding of Why we make these behavioral changes (beyond joining the Dry January fervor), it’s unlikely to achieve anything. lasting and positive change. It’s a truth we know well now make resolutions for the new year– without setting clear intentions first, we risk getting lost along the way. That’s why when I discovered the connection between alcohol and gut health, I knew it would be a boost to help my alcohol-free resolutions stick.
Of all the wellness buzzwords, there is perhaps nothing that has captured the attention of health-conscious people more than gut health. It affects everything from our skin to immunity to our digestion. And while what you eat, the supplements you take, and your ability to manage stress may have an increasingly significant impact on your gut health, we are learning that our drinking habits also play a key role.
Image selected by Christie Graham.
Alcohol and gut health: a surprising link
To better understand the connection between alcohol and gut health, I contacted Daina Trout, MS MPH. Daina is the head of mission and co-founder of Santé-Ade Kombucha (a favorite among all of us here at Camille Styles). She spoke and writes extensively about alcohol and its impact on your gut. Find out in advance how much alcohol is okay to drink, how alcohol can affect your immunity, and strategies to combat alcohol consumption to keep your gut healthy.
Daina Trout
Daina Trout, MS MPH is the chef and co-founder of Health-Ade Kombucha. She received her Bachelor of Science degree from Georgetown University and later earned her Master’s degree in Nutrition and Public Health from Tufts University. In 2019, Daina was included on Inc’s 100 Women Founders list and was also named BevNet’s Person of the Year. In 2020, Daina was featured on the Entrepreneur’s 100
List of Powerful Women and was a featured guest on NPR’s How I Built This.
Is there a certain amount of alcohol that is acceptable?
Studies show that after just two to three consecutive days of more than two drinks, on average, a significant negative change occurs in the gut. There is a significant increase in pathogenic bacteria and bacteria that produce inflammation and a significant decrease in bacteria that fight infection and inflammation. There is also a reduction in overall microbial abundance, an increase in intestinal permeability, and a disruption of your circadian proteins.
All of these things can cause many health problems. From increased likelihood of getting sick and digestive issues to trouble sleeping and painful joints. It really takes its toll when you cross the line into too much.
While I really enjoy alcohol, it’s probably the most unhealthy thing for our microbiome when we consume it in excess.
On the other hand, research has shown that when you consume two drinks or fewer, no more than twice a week, alcohol is not as harmful to a healthy gut. This might be your sweet spot if you’re looking for one! The most important thing here is to listen to your body. All of these studies are done on groups of people, so the results are averages and may not match your figure.
In general, drinking less will be better for everyone, but you may be more or less sensitive than average, which is why we always say: follow your instinct!
How effective is Dry January in terms of resetting the body?
The long-term benefits of an alcohol break, like Dry January, haven’t been widely studied. However, most would probably agree that it wouldn’t be a bad idea, provided you don’t overcompensate with 10 drinks on February 1st. What I find most effective in the long term is mindful drinking, that is, learning to have a healthy relationship with alcohol where you can enjoy it without consuming too much.
How does alcohol affect or even compromise our immunity?
Alcohol, immunity and gut health are closely linked. It is now understood that immunity depends largely on our microbiome. We can have bacteria that prevent our bodies from fighting infections and bacteria that can make them stronger. Alcohol, after excessive exposure, quickly tips the scales to support a weak microbiome in fighting infections. Alcohol also damages our intestinal walls, widening the space and allowing all sorts of toxins to enter our bodies, causing problems wherever they land. It also compromises our immunity, and not just in the short term.
Likewise, mood tends to drop and many people experience seasonal affective disorder in winter. How can drinking alcohol make the situation worse?
One of (if not the) biggest drivers of our mood is our instincts. An abundant and healthy microbiome is repeatedly linked to making people feel good about themselves and to decreased depression and anxiety. The opposite is true with a less abundant and pro-inflammatory microbiome. Because excessive drinking is bad for the gut and causes bad microbes to overgrow, you may not be surprised to learn that a major side effect of drinking too much alcohol is a feeling of depression and a lack of energy.
How to combat alcohol consumption and its effects on the intestine?
By exposing your gut to healthy bacteria and tons of prebiotics, and avoiding things that harm it, you can improve your gut health. You can boost your microbiome by:
- Nourish your gut with a variety of fiber-rich foods like fruits and vegetables.
- Regularly eat/drink fermented foods like kombucha, sauerkraut, kimchi, and kefir.
- Avoid products like alcohol, stevia and fake sugars which compromise it.
You should also be careful to only take antibiotics when necessary. This is another thing that harms our microbiome, and it can take a year to recover from.
Non-alcoholic drinks to give your gut a break
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“Unsurprisingly, one of my favorite alcoholic alternatives is kombucha. It’s flavorful, tangy and subtly sweet. I love champagne and think it’s the perfect replacement drink when I’m craving something fizzy, especially if you put it in a flute! » — Trout Daina
I’m in good company and consider Proxies one of my favorite non-alcoholic wine alternatives. Bon Appétit and The Kitchn agree: This is the brand to choose, whether you’re exploring a sober curiosity or just want to enjoy your evening. And training the next morning. Although the blends don’t taste *exactly* like wine, that’s not really the problem. It’s something different, maybe even better. The flavors are funky and complex, so instead of feeling like you’re missing out, you’ll realize you’re sipping on something even more delicious than Sauvignon blanc.
ARMRA Colostrum
Sure, it might not be what you’d replace your favorite glass of orange wine with, but as someone fully engaged in the colostrum craze, I expect my 2024 to involve a lot of ARMRA. For context, colostrum is touted as the new collagen. It includes all nine essential amino acids, supports digestion with over 200 functional and bioactive nutrients, and protects skin and hair from signs of aging. If you’re serious about improving your gut, hair, and skin health this year, ARMRA is your best option.
While it may seem like every celebrity has their own brand of alcohol/alcohol alternative, De Soi is one of the few that I will happily keep around the house. First of all: branding? Beautiful – I would stock up on these bottles for cosmetic purposes only. But there is also flavor. Each bottle is made with natural botanicals. Everything from yuzu and blackberry to rose and birch creates a distinct, lightly floral sip. (And the adaptogenic benefits are plentiful.) The blends are as elegant as the bottles themselves. What’s not to like?
Kin has been around since the sober curious movement began to gain momentum. And even though the brand has been a mainstay for years, it’s constantly reinventing itself with game-changing new flavors and products. Concrete example: the real sun. This mimosa alternative is exactly how I want to start every Sunday brunch. Each can is infused with adaptogens, nootropics and vitamins. Plus, turmeric boosts immunity while collagen works hard to brighten your complexion, just as the whole experience brightens your mood.
Töst was my first experience with zero-proof drinks, and its crave-worthy delights opened my eyes to what the industry could bring. Each bottle delivers a dry, effervescent experience that’s just as festive as popping champagne. The flavors are unique and the hint of citrus is perfectly subtle. It is a drink suitable for all occasions.
