{"id":40499,"date":"2024-10-09T06:27:00","date_gmt":"2024-10-09T06:27:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=40499"},"modified":"2024-10-04T21:27:50","modified_gmt":"2024-10-04T21:27:50","slug":"mocktail-recipes-2","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/mocktail-recipes-2\/","title":{"rendered":"Sober Curious? Here\u2019s How Ditching Alcohol Can Improve Your Health and Hormones"},"content":{"rendered":"

These days, sober curiosity isn\u2019t only popular during Dry January. Per Boston Consulting Group, the low-to-no alcohol<\/a> market is now valued at an estimated $13 billion<\/a>, with clear indicators of growing expansion in the next few years. The perks of pleasing your palate with tasty mocktails aside, there\u2019s also a world of benefit you can experience by limiting your consumption of alcohol\u2014or by ditching the booze entirely.<\/p>\n\n\n

Keep reading to discover the many ways in which indulging sober curiosity can boost your overall health and wellness. And later: three RD-developed mocktail recipes worth taste-testing.<\/p>\n\n\n

5 Benefits of Reducing (or Quitting) Alcohol<\/h2>\n\n\n

Want better sleep<\/a>, more energy, and happier hormones? Drinking less alcohol and being more mindful of your consumption can move the needle in the right direction in these arenas and beyond. Here\u2019s how.<\/p>\n\n\n

1. Greater Gut Diversity<\/h3>\n\n\n

According to Chelsea Clarke, RDN<\/a>, owner of Balance Chaos Nutrition + Fitness<\/a>, limiting your alcohol intake can spell good news for your gut. \u201cDrinking alcohol can have a [negative] impact on gut health<\/a> through altering amounts and the diversity of your gut microbiota,\u201d she explains. Gut imbalances (aka dysbiosis) don\u2019t only risk digestive distress but also tax your mind, mood, and hormonal health. As such, reducing or quitting alcohol can help promote gut diversity (though Clarke adds that you\u2019ll still need to be mindful of greater dietary and lifestyle factors, too).<\/p>\n\n\n

2. Better Sleep and More Energy<\/h3>\n\n\n

While a glass or two of vino might knock you out like a light, research consistently shows that alcohol actually disrupts sleep quality<\/a>. \u201cAlcohol can impact melatonin levels for up to a week after consumption, which can shift your usual sleep schedule and affect your ability to fall asleep,\u201d Clarke adds. This also means that if you only drink on the weekends, your consumption could still throw your shuteye off track during the work week. Nonetheless, drinking less than you normally do can still get your sleep and energy levels trending in the right direction.<\/p>\n\n\n\n

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\u201cReducing the amount of alcohol you drink on each occasion and\/or reducing the overall number of occasions that you drink can improve sleep quality and duration and help you feel more rested and energized,\u201d she continues.<\/p>\n\n\n

3. Weight Management<\/h3>\n\n\n

If you\u2019re trying to lose or manage your weight, consuming alcohol won\u2019t do you any favors. According to Clarke, alcohol packs 7 kcals\/gram, which amounts to about 120 calories in a 5 ounce glass of wine or 600+ calories per bottle. Drinking less won\u2019t only help you avoid these non-nutritive calories but also potentially help you avoid alcohol-driven food binges, while also helping you make smarter choices about what you eat.<\/p>\n\n\n

P.S. Clarke notes that not everyone will lose weight once they lean into sober curiosity. Of course, you\u2019ll still need to stay on track with your diet and exercise regimen and, as desired, adopt healthy weight loss tips that actually work<\/a>.<\/p>\n\n\n

4. Fitness Gains<\/h3>\n\n\n

Speaking of exercise, drinking less also stands to benefit your goals for body composition, exercise performance, and then some. \u201cAlcohol negatively impacts exercise recovery and muscle building by increasing pro-inflammatory factors, reducing glycogen synthesis, and decreasing muscle protein<\/a> synthesis,\u201d says Clarke, who\u2019s also a personal trainer. \u201cAdopting a sober curious lifestyle will likely boost athletic performance by allowing your body to properly recover and build muscle that corresponds with your training efforts.\u201d<\/p>\n\n\n

5. Improved Health and Well-Being<\/h3>\n\n\n

Limiting or quitting alcohol can stand to benefit your health and wellness goals in countless ways. In addition to the perks outlined above, Clarke says that drinking less or abstaining from alcohol completely may help to:<\/p>\n\n\n\n