When a young woman turns 21, a world of possibilities opens. Live music at a brewery clears the workday stress. A dry, summer day feels a little cooler with a tangy strawberry daiquiri. An earthy wine turns a frozen Lean Cuisine into the chef’s special. For those who indulge, alcohol is a remarkable part of adult life. However, frequent nights of casual drinking can take a toll on a woman’s general health and wellness.
The empty calorie intake that drinking culture offers can lead to high blood pressure, a heightened risk of cancer, fatty liver disease and obesity among many other health risks, says the National Institutes of Health. According to online media company Liquor.com, one piña colada has more calories than a McDonald’s Big Mac.
“Since I’ve started drinking, I’m not as in shape as I used to be,” says Emma Gough, University of South Carolina senior who turned 21 last year.
For those who enjoy the social aspect of getting a buzz, like Gough and other women in their 20s, there’s a necessary balance to maintaining a healthy lifestyle and consuming alcohol. Awareness and small changes can make a big difference in getting that buzz without sacrificing health and wellness.
The first step is finding where the problem lies. With women in their 20s, “you find a lot of sweeter drinks,” says Ryan Daniels, former bartender at British Bulldog Pub and Capital City Club, bars in Columbia, S.C. “It’s lower quality alcohol covered up with stuff like grenadine or overly sugary fruit juice.”
Oftentimes, the alcohol itself isn’t the issue. It’s the mixers which silently and exponentially increase a woman’s sugar intake. According to nutrition tracking app Nutritionix, common mixers like Sprite, lemonade and cranberry juice have between 100 and 200 calories per drink. The buzz comes after a few drinks, but so does nearly 1,000 calories.
The next step in drinking healthier is learning what alcohol and mixers do to the body. “Every year, even in your twenties, your metabolism slows down,” says Sara Siskind, certified health coach and co-owner of F the Freshman 15 health and wellness brand. “Your life becomes more sedentary too – you’re working, sitting at a desk most of the day – and alcohol actually hurts your metabolism.” When drinking, the liver doesn’t metabolize fat efficiently because it’s focused on the alcohol, says the NIH. Sugar turns to fat, and fat builds in the liver, which causes fatty liver disease.
The final step is to find healthier substitutes and integrate them into a drinking routine. Mike Zerbato, regional fitness director at the O2 Fitness network of gyms located in North and South Carolina, says, “When it comes to nutrition habit changes, it’s hard to get someone to do something they’ve never done before.” This would be like telling a beer drinker that she should only drink liquor because it has less carbohydrates. “It is easier to have someone do what they’re already doing but do it a little differently.” For example, soda water can replace sprite and tonic. Diet Coke can replace Coca-Cola. Fresh lime juice can replace margarita mix.
To avoid sugar, “Try to find a style of alcohol that you actually enjoy the taste of,” says Daniels. “Buy higher quality, so you can enjoy the taste without putting some sort of taste alteration in your drink.”
But alcohol doesn’t always have to be bad. According to Business Insider, a serving of whisky and a glass of wine are full of antioxidants, substances that can prevent damage to cells. Agavins, the natural sugar in tequila, act as fiber, don’t raise blood sugar and help lower cholesterol. Champagne can detoxify skin and a serving of rum can reduce anxiety.
“Everything in moderation,” says Zerbato. Whether its cranberry juice, shots of vodka or antioxidant-rich whisky, discipline is the best way to balance alcohol and health.
