Healthy and Fun Easter Holiday Plans: Tips and Ideas

Before you take the first sip of your well-deserved easter cocktail, it is worth understanding the implications of alcohol on the human body. When we put aside the societal cost to families and the public at large due to alcohol abuse, the carnage drinking wreaks on our roads, the excessive consumption of alcohol comes at a great cost physically and psychologically, managing alcohol intake effectively has many health benefits!

According to the US National Institute on Alcohol Abuse and Alcoholism, the negative effects of alcohol abuse include brain damage, heart damage, liver damage, pancreatic disorders, an increased risk of certain cancers, and a weakened immune system that opens regular or binge drinkers to disease. In addition, the term “abuse” can include infrequent periods of binge drinking, not just alcoholism.

According to the centres for disease control and prevention, short term health risks of alcohol are:

Injuries sustained from excessive consumption for instance motor vehicle accidents, falls, drownings and burns
Violent acts such as homicide, suicide, sexual assault, and intimate partner violence
Alcohol poisoning
Risky sexual behaviours
A range of foetal alcohol spectrum disorders (FASD’s) amongst pregnant women.

Long term health risks of alcohol:

The development of chronic conditions and illnesses
Hypertension, heart disease, stroke, liver disease and digestive problems
Cancer of the breast, mouth, throat, oesophagus, voice box, liver, colon, and rectum
Weakening of the immune system
Learning and memory problems, including dementia, and poor work performance
Mental health problems most prominently depression and anxiety
Social problems, family complications, job related issues, and unemployment
Alcohol use disorders and alcohol dependence

It is important to note that there is another side to alcohol, when consumed in moderation. It can be a social facilitator, when used responsibly it helps people to unwind and relax. Research has shown that we can also derive positive health effects from drinking in moderation, people who consume alcohol moderately, live longer than those who do not drink at all and often experience other benefits.

For example, results from the Nurses’ Health Study published in New England Journal of medicine in 2005, which looked at the health of 11,000 older women, showed that moderate drinkers (those who consumed about one drink a day) lowered their risk of mental decline by as much as 20%, compared to non-drinkers.

There is also evidence that shows that certain forms of alcohol are more beneficial than others. For example, the health benefits that can be derived from moderate wine consumption, defined by the American Heart Association as one to two 120ml glasses a day, include a 34 percent lower mortality rate among wine drinkers than beer or spirits drinkers.

Drinking Guidelines

If you have hypertension or any pre-existing heart condition, always consult your physician about your drinking habits, especially if you plan to drink in excess! In addition, for the sake of your waistline, avoid the high-calorie, sugar-laden mixers, ciders, sugary alcohol, wherever possible. While these options are tasty, often refreshing pre-made cocktail drinks are the perfect sundowner or poolside accoutrement, many of these drinks contain more than 200 calories per serving. That is reason enough to avoid them, let alone their excessive sugar content.

It is also worth mentioning that a few alcoholic beverages can weaken your resolve and lower your inhibitions, which means you are more likely to drink in excess and make poor food choices, among many other potentially embarrassing things. Before you know it, you have had four or five drinks, and have made a few rounds to the snack table. So, be prepared with healthy pre-packed food options that you can snack on when you get hungry.

In terms of your drink selection, your preferred spirit with either a sugar-free mixer, or still or sparkling water and ice. Avoid fruit juice or carbonated drinks wherever possible. By selecting these options, you will keep your calorie count down while still enjoying all the social and health benefits of an enjoyable and relaxing time.

Disclaimer – Urban Wellbeing and its associates offers health and fitness information and is designed for educational and entertainment purposes only.   You should consult your physician or general practitioner before beginning a new fitness program.  You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.  If you have any questions or concerns about your health, you should always consult with a physician, general practitioner, or other qualified healthcare professional.  Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on our publications or lectures.  The use of information provided though the urban wellness service is solely at your own risk and is not medical or healthcare advice.

Article References:

Esser MB, Leung G, Sherk A, Bohm MB, Liu Y, Lu H, Naimi TS. Estimated deaths attributable to excessive alcohol use among US adults aged 20 to 64 years, 2015 to 2019. JAMA Netw Open 2022;5:e2239485.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020 – 2025 Dietary Guidelines for Americans. 9th Edition, Washington, DC; 2020.

World Health Organization. Global status report on alcohol and health—2018. Geneva, Switzerland: World Health Organization; 2018.

Greenfield LA. Alcohol and Crime: An Analysis of National Data on the Prevalence of Alcohol Involvement in Crime  [PDF – 229 KB]. Report prepared for the Assistant Attorney General’s National Symposium on Alcohol Abuse and Crime. Washington, DC: U.S. Department of Justice, 1998.