How to Drink Socially and Avoid Blood Sugar Problems

If you're like most, you enjoy a beer, glass of wine or a mixed cocktail as part of your regular social activities. Some of us throw back more than just a "couple of drinks" each week, instead drinking routinely on a daily basis. How much you drink and how you handle your blood sugar level means a lot when it comes to good health. Consider the following tips the next time you feel in the mood to "catch a buzz."

Instructions

Difficulty: Moderately Challenging

1. Always eat before and during periods of drinking alcoholic beverages. Because alcohol moves quickly into the blood stream without having first been broken down--or metabolized--in the stomach. It takes the liver about two hours to break down the alcohol in one beer or mixed drink for a 150 pound person. The liver wants to focus entirely on the break-down of the alcohol, so it's important to eat as blood glucose levels are falling, leading toward very low blood sugar.
2. Mixing alcohol and exercise (for instance, vigorously dancing to music or playing a physically exerting sport) also puts the blood sugar levels in the body at a disadvantage. When the liver is busy replacing the energy your muscles consumed, it's important to continue to "feed the liver" even in the hours after vigorous physical activity. Drinking as little as two ounces of alcohol (approximately two drinks) on an empty stomach can easily lead to low blood sugar conditions.
3. Make it a point to eat before going to sleep. Calories from alcohol consumption are called "empty calories" for a reason. They contain no vitamins and nutrients! Eating a high protein meal before, a good snack during and more nourishing food after drinking enables the body to better stabilize blood sugar levels and aids your liver in the process of changing carbohydrates into glucose.
4. Realize that the alcohol you consume will take time to run its course through your body. The glucose-lowering effect of alcohol can last from eight to twelve hours after drinking. If you have a history of problem drinking, high triglycerides (blood fats) and blood sugar that is not in control, liver disease or are obese but still wish to drink socially, go "virgin" - minus the alcohol - in your glass as an option to avoid over-drinking.
5. Drink plenty of water during and after drinking. Alcohol is a diuretic, depleting the body's tissues of both water and sodium through urine. Replacing lost fluids prevents dehydration and, in many cases, the headache and achiness that accompany hangovers.
6. Make appropriate choices for eating sensibly, maintaining a healthy weight and only consuming alcohol socially twice a week. Any more than that, you run the risk of blood sugar irregularities which will impact the rest of your health.
7. Lead an active lifestyle and get plenty of exercise between social drinking events. At a minimum, take brisk 30-minute walks five times a week, engage in some form of strength/cardiovascular work-outs (weight training and aerobic exercise) twice a week. If necessary, lose weight. Even a five percent reduction in weight will show important improvement in blood sugar.

Tips & Warnings

• Choose drinks lower in alcohol and sugar.
• If you use mixers in your drinks, try to go with sugar free, such as diet soft drinks, diet tonic, club soda and seltzer or water. It will help to keep blood sugar at a better range.
• Light beer and dry wines are always good choices as they contain fewer carbs and less alcohol as well as fewer calories.
• To make each drink last longer, mix in water, extra sparking water, club soda or diet soda. Try "virgin" vegetable juice drinks made without alcohol.
• Regular beer, wine coolers and mixed drinks are loaded with calories and sugar. For instance, wine coolers have nearly twice as many calories as a glass of dry wine. Additionally, liqueurs and very sweet wines have extremely high levels of sugar as well.
• Nibble on party food as you are drinking, especially items high in carbs such as crackers, pretzels and popcorn. Stay away from simple sugar items like candy.
• Try to mix your own drinks so that you can control the amount of alcohol that goes into your glass while also avoiding high-calorie juices and sodas.
• Don't drink for unhealthy reasons, such as loneliness, to alleviate angry feelings, to try to have courage, to manage depression, unhappiness or grief.
• Don't drink beyond your limit! When you reach the point where you feel tipsy, pour drinks out in the restroom, ask the bartender for nothing but water or coffee. Be sure to set a drink "max" for yourself before you go out and stick to it!
• Avoid over-drinking by pacing yourself, religiously sipping your drinks in a relaxed, unhurried fashion. One drink per hour is a good guide to help your body process the alcohol without becoming inebriated.

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