Understanding alcohol sensitivity and tips for a sober Christmas

The festive season and alcohol

As the festive season approaches, we often picture scenes of celebration, with clinking glasses and toasts. However, it’s important to remember that not everyone can enjoy alcohol without consequences. For some, even small amounts can trigger adverse reactions or uncover sensitivities. In this article, we’ll explore alcohol sensitivity and share strategies for celebrating a sober Christmas with warmth and festivity.

Are you sensitive to alcohol?

While many can enjoy alcohol in moderation without incident, others may find themselves grappling with a host of unwelcome symptoms post-consumption. These symptoms can manifest in a variety of ways, including facial flushing, headaches, nausea, rapid heartbeat, fatigue, and mood alterations. Such reactions often signal an individual's sensitivity to alcohol's effects¹.

Understanding alcohol sensitivity

The interplay of genetics, metabolism, and overall health profoundly influences one's susceptibility to alcohol sensitivity. Enzymatic deficiencies may impede the efficient breakdown of alcohol, leading to toxin accumulation and subsequent adverse effects. Additionally, factors such as age, gender, and concurrent medication use can significantly impact alcohol metabolism and tolerance levels².

Tips for a sober Christmas

Know your limits

Whether due to sensitivity or personal preference, it's essential to establish and adhere to your alcohol consumption boundaries. Clearly communicating these boundaries with others can help foster a supportive and understanding environment during festive gatherings.

During the festive period, it's easy to overindulge in alcohol, but keeping within recommended limits is essential for your health. The NHS advises drinking no more than 14 units of alcohol per week, spread across three or more days. For reference, 14 units equal roughly six pints of beer or 10 small glasses of wine. Balancing festive cheer with moderation can help reduce the risk of health issues and keep you feeling your best³.

Opt for alcohol-free alternatives

Embrace the wide variety of alcohol-free drinks, from delicious mocktails to refined alcohol-free spirits. Enrich your celebrations with these options, offering all the flavour without the hangover.

Indulge in culinary delights

Make your celebrations all about enjoying delicious dishes by trying new festive recipes and preparing tasty meals. Embrace the joy of cooking and sharing flavours that bring everyone together.

Prioritise hydration

Regardless of drinking alcohol, adequate hydration remains paramount for overall wellbeing. Ensure ample water intake throughout the day to support bodily functions and mitigate potential dehydration from alcohol consumption.

Plan non-alcoholic activities

Add more joy to your Christmas celebrations with non-drinking-based activities that bring everyone together. From relaxing walks to enjoy the festive lights to fun board games, there are plenty of ways to enjoy the season without alcohol.

Take control with MyHealthChecked

Curious about your alcohol sensitivity or suspecting other food intolerances or sensitivities? Explore MyHealthChecked's Intolerances & Sensitivities DNA Test, offering valuable insights into your genetic predispositions in relation to alcohol sensitivity. Empower yourself with knowledge to make informed decisions about your health and wellbeing.

Top tips from MyHealthChecked CEO, Penny McCormick

Penny initially decided to go alcohol-free, for 3 months, in final stages of training for an ultra-marathon. That was 6 years ago, and she’s been alcohol-free (“AF”) since!

Here are her top tips for enjoying an alcohol-free Christmas - it’s all in the preparation!

Be clear on your reasons for going AF, and the timeframe you are working to. Breaking your AF time down into increments may help you to assess and plan.
Everyone is different, you’ll know where and when you might find going AF difficult. Many people find it helpful to get family and friends on board, so they can help you to keep to your choices.
Think about the conversations you might have, for example, at a Christmas drinks party. I think a lot of people are curious about being AF as it’s so openly discussed now, so you might want to have an open chat. Or it might be sensitive for you, and that’s completely fine. Think about how you do or don’t want to handle discussions, after all, you are the most important person in this personal choice, so make sure the conversations work for you at this time. There are so many people talking about this now on social media.
What to drink?! There are so many great AF drinks, and they are continually getting better and better. Trying out what you like is the fun bit!

Conclusion: plan and enjoy a sober Christmas

Whatever you choose the most important thing this holiday is trying to stick to any commitments you have made to yourself, and also to enjoy your festive break.

Be clear on your reasons for drinking less, or no, alcohol, and keep in mind that what you stand to gain could be just the tonic that you need this party-season.

References

1. Cleveland Clinic. Alcohol intolerance [Internet]. Available from: https://my.clevelandclinic.org/health/diseases/17659-alcohol-intolerance [cited 2024 Dec 12].

2. Drinkaware. UK low risk drinking guidelines [Internet]. London: Drinkaware; [cited 2024 Dec 13]. Available from: https://www.drinkaware.co.uk/facts/information-about-alcohol/alcohol-and-the-facts/low-risk-drinking-guidelines

3. British Heart Foundation. Alcohol and healthy living [Internet]. London: British Heart Foundation; [cited 2024 Dec 13]. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/alcohol