alcohol

Sugar, Sweets, and Alcohol: Finding Balance Without Shame

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What if enjoying sweets and a celebratory drink didn’t require guilt—only a little awareness and intention?

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Few things stir up more anxiety during the holidays than sugar and alcohol. Cookies appear everywhere. Desserts multiply. Drinks flow freely. And with them often come rules, resolutions, and quiet self-judgment.

But balance—not avoidance—is the healthier goal.

Sugar and alcohol aren’t moral failures; they’re substances that affect the body in predictable ways. Understanding those effects allows us to make kinder, wiser choices—without turning the season into a test of willpower.

Let’s start with sugar. Research shows that high intakes of added sugar can cause rapid spikes and crashes in blood glucose, leading to fatigue, irritability, and increased cravings later in the day. Over time, excess sugar intake is associated with metabolic stress and inflammation (Lustig et al., 2012). The issue isn’t the occasional dessert—it’s repeated, unbuffered exposure throughout the day.

That’s where context matters.

Eating sweets on an empty stomach hits the body differently than enjoying them after a balanced meal. Pairing sugar with protein, fiber, and healthy fats slows absorption and helps stabilize blood sugar. A cookie after dinner is very different from a cookie as lunch.

Alcohol works similarly. Moderate intake—defined as up to one drink per day for women and up to two for men—can fit into a healthy lifestyle for many people. However, alcohol disrupts sleep architecture, impairs judgment around food, and increases dehydration, especially when consumed late in the evening (He et al., 2019).

Again, the issue is not celebration—it’s stacking effects.

Holiday stress, irregular sleep, rich foods, and alcohol can compound one another. Balance comes from spacing, pacing, and hydration. A glass of wine with dinner, followed by water and an earlier bedtime, has a very different impact than multiple drinks layered onto exhaustion.

Another helpful strategy is deciding ahead of time. When choices are made in the moment, emotion often leads. When choices are made earlier—“I’ll enjoy dessert tonight, but keep tomorrow lighter”—regret tends to fade.

Importantly, shame has no place here.

Studies consistently show that guilt and self-criticism around eating are linked to poorer self-regulation and increased emotional eating (Adams & Leary, 2007). Compassion, on the other hand, supports resilience and course correction. When we respond to indulgence with kindness instead of punishment, we’re more likely to return to balance naturally.

Think of the holidays as a rhythm rather than a series of exceptions. Some days are richer. Others are simpler. Health emerges from the pattern, not from any single choice.

A practical reframe helps: aim for fewer peaks and deeper valleys. That might mean choosing your favorite treat rather than sampling everything, alternating alcoholic drinks with water, or keeping evenings lighter when you know the day will be indulgent.

Balance is not about denying pleasure. It’s about protecting your energy, your sleep, and your mood—so enjoyment doesn’t come at the cost of well-being.

You don’t need to control the season. You need to stay connected to yourself within it.

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Gentle Action Step

This week, choose one boundary that supports balance—such as enjoying dessert only after meals, alternating alcohol with water, or setting a “last drink” time.

Small guardrails create freedom.

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Research Citations

Lustig, R. H., et al. (2012). The toxic truth about sugar. Nature, 482(7383), 27–29.

https://doi.org/10.1038/482027a

He, S., et al. (2019). Alcohol consumption and sleep quality. Sleep Medicine Reviews, 48, 101213.

https://doi.org/10.1016/j.smrv.2019.101213

Adams, C. E., & Leary, M. R. (2007). Promoting self-compassionate attitudes toward eating among restrained eaters. Journal of Social and Clinical Psychology, 26(10), 1120–1144.

https://doi.org/10.1521/jscp.2007.26.10.1120

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Reader Reflection Question

Which habit around sugar or alcohol feels most supportive to adjust gently this season—and what might make that change easier?

Lifestyle Choices – The Silent Saboteurs of Bone Strength

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Your bones notice every smoke, sip, and snooze you skip. Small habits can make or break your skeleton.

Lifestyle factors like smoking, excessive alcohol, and poor sleep negatively impact bone health. A study in BMJ Open found that smoking and heavy drinking significantly increase fracture risk and bone loss in older adults (Kanis et al., 2005).

Quit smoking, limit alcohol to no more than one drink daily (if at all), and aim for 7-8 hours of quality sleep. Small positive changes in these areas can help preserve bone mass and overall health.

Healthy Tips: What Is Your Health Risk if You Drink Alcoholic Beverages?

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Cancer Risk by Number of Drinks per Day:

Research indicates that the risk of developing certain cancers increases with the amount of alcohol consumed daily. Here’s a summary based on available data:

  • 1 Drink per Day:
    • Breast Cancer: Women who consume about one drink daily have a 10% relative risk increase in breast cancer compared to non-drinkers. HHS.gov
    • Mouth Cancer: A 40% relative odds increase for mouth cancer has been observed in individuals consuming about one drink per day compared to non-drinkers. HHS.gov
  • 2 Drinks per Day:
    • Breast Cancer: A 32% relative risk increase for women who consume more than two drinks per day, compared to women who did not drink. HHS.gov
    • Mouth Cancer: A 97% relative odds increase for mouth cancer has been observed in individuals consuming about two drinks per day compared to non-drinkers. HHS.gov
  • 3.5 Drinks per Day:
    • Colorectal and Breast Cancer: Drinking about 3.5 drinks daily increases the risk of developing colorectal and breast cancer by 1.5 times compared to non-drinkers. Canadian Cancer Society
  • 5 or More Drinks per Day:
    • Liver Cancer: The chances of developing liver cancer increase markedly with the consumption of five or more drinks per day. Cancer Trends Progress Report

It’s important to note that these statistics represent relative risk increases. For example, if the baseline risk of a certain cancer is low, even a significant relative increase may still represent a small absolute risk. However, since many U.S. adults consume alcohol, these relative increases constitute a substantial number of preventable cancer cases.

Source: ChatGPT

Admitting the Truth

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I don’t drink alcohol, however, I am a big fan of AA and their 12 step program. The first step is critical. It is a self admission that one is powerless over his/her ability to control their drinking. What is your addiction? Is it sugar? Sub sugar for alcohol. Is it drugs? Whatever it is, recognizing our powerlessness over it is a first step. It is also a humbling experience. Don’t fear admitting an addiction and seeking help. It is a sign of incredible strength and insight into one’s self.

Great Healthy Tips:

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Today’s Great Healthy Tip:

Limit Alcohol to 1-2 Drinks Per Week — Alcohol disrupts sleep and metabolism. If you drink, stick to wine or heart-healthy red wine in moderation.

It seems that being healthy takes all the fun out of living. When we look at it that way, it’s hard to incorporate a healthy lifestyle into our daily life. Here’s another way to look at it. It’s a challenging way. Visit a nursing home and observe people using walkers or unable to get out of bed, barely clinging to life. That’s tough to take. When you opt for a lifestyle that doesn’t support good health we put ourselves on track for health challenges as we age. Opt to create an 80/20 balance. The 80% being healthy eating and healthy habits like exercise. The 20% the times where you can enjoy your vices. Even better if you’re 90/10.

    Health Facts: How is Your Drinking Affecting Your Health?

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    I asked the AI program ChatGPT to provide an answer to, What are the percentages of contracting a serious health issues with each of the following: 1 drink per day, 2 drinks per day, 3 drinks per day, 4 or more drinks per day?

    The risk of contracting serious health issues generally increases with each additional alcoholic drink consumed daily, particularly affecting the risk of liver disease, cardiovascular problems, cancer, and mental health issues. Here’s a breakdown based on current data, although exact percentages can vary by source and individual health factors.

    1. 1 Drink per Day:
      • General Health Risks: Low, but still present for some individuals. Studies suggest this may have a mild increase in risk for certain cancers (e.g., breast, esophageal).
      • Cancer Risk: About a 4–10% increase in risk for certain cancers compared to non-drinkers.
      • Heart Disease: May slightly reduce risk in some cases due to cardiovascular benefits from moderate alcohol, particularly with red wine, though recent research questions the validity of this.
    2. 2 Drinks per Day:
      • General Health Risks: Moderate increase. The benefits of moderate alcohol for heart health start to diminish, and risks start to outweigh benefits.
      • Cancer Risk: Increases by about 10–15% for certain cancers.
      • Liver Disease: Small increase in risk, especially in predisposed individuals.
    3. 3 Drinks per Day:
      • General Health Risks: Significant increase. Regular intake of three drinks daily is linked to higher risks of liver disease, cardiovascular issues, and mental health problems.
      • Cancer Risk: Approximately a 15–20% increase in risk for certain cancers, such as breast cancer and gastrointestinal cancers.
      • Liver Disease: Much higher risk for conditions like cirrhosis and fatty liver.
    4. 4 or More Drinks per Day:
      • General Health Risks: High risk. Regular intake at this level is associated with very high risk for multiple health issues, including cancer, liver disease, cardiovascular disease, and cognitive decline.
      • Cancer Risk: Roughly 20–40% increased risk for cancers of the liver, breast, esophagus, and others.
      • Liver Disease: Very high risk of liver disease, including cirrhosis, which can be fatal over time.
      • Mental Health: High risk of dependency, anxiety, and depression.

    If you’re concerned about alcohol consumption and its potential impact on health, the CDC and other health organizations recommend limiting intake to no more than one drink per day for women and two drinks per day for men, as a guideline for minimizing health risks.

    Health Fact: Are You Sure You Want that Drink?

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    Increased Risk of Certain Cancers

    While many people are aware that excessive alcohol consumption is linked to liver disease, fewer know about its connection to various types of cancer. Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), and its consumption is associated with an increased risk of:

    • Breast cancer: Alcohol can increase estrogen levels, which may promote the growth of hormone-receptor-positive breast cancer cells.
    • Colorectal cancer: Alcohol can damage the lining of the colon and rectum, potentially leading to the development of cancerous cells.
    • Oral and esophageal cancers: The metabolization of alcohol produces acetaldehyde, a toxic chemical that can damage DNA and proteins in cells, increasing the risk of cancers in the mouth, throat, and esophagus.

    Moderation and awareness of these risks are key to minimizing the negative health impacts of alcohol consumption.

    4o

    Today’s Poem: A Dog’s View by C. J. Dennis

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    A Dog’s View

    C. J. Dennis

    I’m only just a common racing dog,
      Simple in habit, and my diet’s plain.
    I have never had a longing for the grog
      That some men seem to need, more vim to gain.
    And I have heard it said of such a one,
      Who in his swilling emulates the hogs:
    “He’s boozing day and night: he’s getting done.
      Poor man,” they say: “he’s going to the dogs.”

    But now ’tis threatened that a dog should win
      A newer culture and a swifter pace
    By taking to the whisky and the gin,
      That he may wax more reckless in the race.
    And we, who hitherto have been content
      With just a lap of water and a rub,
    Will soon enough contract that human bent
      Of knocking off and going to the pub.

    And then, who knows?  Some badly balanced pup,
      Weak-willed, and too intent on hectic joys,
    Will learn too soon the way to liquor up
      And have a jolly evening with the boys.
    And we shall say of such a one, in blame:
      “It’s quite all right to have one new and then;
    But he has overdone this drinkning game.
      Poor dog,” we’ll say: “He’s going to the men.”

    Source

    Get Healthy: You May Like Alcoholic Beverages, But Your Skin Doesn’t

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    Alcoholic drinks can have several effects on the human skin, primarily due to how alcohol impacts the body’s systems and hydration levels. Here’s a summary of the main effects:

    1. Dehydration: Alcohol is a diuretic, which means it increases the production of urine, leading to dehydration if not enough water is consumed. Dehydrated skin can appear dry, dull, and aged since hydration is key to maintaining plump, elastic, and vibrant skin.
    2. Inflammation: Consumption of alcohol can trigger inflammatory responses in the body, which can exacerbate skin conditions such as rosacea, acne, and psoriasis. Inflammation can also lead to puffiness and redness of the skin.
    3. Impaired skin barrier function: Alcohol can negatively affect the health of the skin barrier, which is essential for keeping harmful microbes out and moisture in. An impaired skin barrier can lead to issues such as increased sensitivity, dryness, and infection risk.
    4. Premature aging: Chronic alcohol consumption can lead to premature aging signs, including wrinkles and fine lines. This effect is partly due to dehydration and the impairment of the body’s ability to produce collagen, a protein that keeps the skin firm and elastic.
    5. Dilated blood vessels: Alcohol consumption can cause the blood vessels in the skin to dilate, leading to a flushed appearance. Over time, these vessels can become damaged, leading to a condition known as telangiectasia, where small blood vessels become visible on the skin’s surface.
    6. Nutrient depletion: Alcohol can affect the absorption and processing of vital nutrients that are important for skin health, such as vitamins A, C, and E, and zinc. These nutrients are crucial for skin repair, protection against damage, and maintaining a healthy complexion.

    While moderate alcohol consumption might not lead to severe skin issues for everyone, excessive and chronic drinking can have noticeable effects on the skin. Staying hydrated, consuming alcohol in moderation, and maintaining a healthy diet can help mitigate some of these effects.

    Source: ChatGPT

    What Happens to Your Body If You Stop Drinking Alcohol for One Month?

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    Stopping alcohol consumption for one month can have several positive effects on your body and overall health, reflecting both immediate and longer-term benefits. Here’s what you might experience:

    1. Improved Sleep Quality: Although alcohol can help you fall asleep faster, it significantly impairs the quality of your sleep. Stopping alcohol can lead to deeper sleep cycles and you may find yourself waking up feeling more rested.
    2. Hydration and Skin Health: Alcohol is a diuretic, which means it leads to increased urination and, consequently, dehydration. Cutting out alcohol can improve your body’s hydration levels, which can make your skin look more hydrated and healthier.
    3. Weight Loss: Alcoholic drinks are high in calories. By not consuming alcohol, you’re cutting down on calorie intake, which can lead to weight loss, especially if you’re also maintaining a healthy diet and exercising regularly.
    4. Liver Fat Reduction: A break from alcohol can significantly reduce liver fat. Excessive drinking over time can lead to fatty liver disease, so abstaining can help your liver shrink down and reduce fat levels, improving liver function.
    5. Blood Sugar Levels: Alcohol consumption can affect your body’s ability to regulate blood sugar levels. Giving up alcohol can help stabilize these levels, which is particularly beneficial for preventing diabetes and managing weight.
    6. Improved Mental Health: Alcohol can have a significant impact on your mental health, including increasing the risk of depression and anxiety. Stopping drinking can improve your mood and cognitive functions over time.
    7. Heart Health: Reducing alcohol intake can lower blood pressure, reduce heart rate, and decrease the risk of heart disease. Alcohol can contribute to several risk factors for heart disease, so abstaining can have a positive impact on heart health.
    8. Immune System Boost: Regular drinking can weaken the immune system, making the body more susceptible to infections. Taking a break from alcohol can strengthen your immune system, making it easier for your body to fight off infections.

    It’s important to note that the extent of these benefits can vary depending on several factors, including the amount of alcohol you used to consume, your overall health status, and other lifestyle choices. For individuals who drink heavily or have an alcohol use disorder, stopping alcohol use suddenly can be dangerous, and it’s crucial to seek medical advice or professional help for safely managing withdrawal symptoms.

    Source: ChatGPT

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