Here's How to Heal Your Body From Alcohol Use
You’ve probably seen memes circulating online that joke about how, once you hit your 30s, recovering from alcohol isn’t as easy as it used to be.
If you’ve regularly consumed alcohol as an adult, you may have noticed that hangovers worsen with age. Even just 1-2 drinks can leave you feeling groggy and unmotivated the next day, and overindulging might mean it takes two to three days before you feel like yourself again.
So what’s the solution?
Hangover pills, electrolyte drinks, and vitamin IV drips may seem appealing, but let’s face it—alcohol is a toxin. The only real way to avoid a hangover is to abstain from drinking altogether (sorry!).
If you’ve been a regular drinker throughout your adult life, there’s a good chance your body has suffered from its effects.
Even if your drinking doesn’t qualify as Alcohol Use Disorder (AUD), you may still experience negative health impacts.
Here are some ways alcohol can affect your body, even if you don’t drink excessively or daily:
1. Nutrient Deficiencies
Alcohol can deplete your body’s nutritional stores, as it requires additional nutrients to metabolize this toxic substance. The more you drink, the more you reduce vital nutrients like B vitamins, vitamin D, magnesium, iron, and zinc. These deficiencies can lead to low energy, mood swings, hormonal imbalances, a sluggish metabolism, and a weakened immune system.
2. Gut Health Effects
Alcohol disrupts both the gut microbiome and the gut lining. It alters the balance of healthy probiotic bacteria, a condition known as dysbiosis, and can irritate the gut lining, contributing to intestinal permeability, or “leaky gut.” If you’ve taken probiotics or other gut support supplements without seeing improvements, your alcohol consumption history may be to blame.
3. Cortisol and Hormonal Imbalances
Chronic alcohol consumption can disrupt hormone regulation, including cortisol, our primary stress hormone. After even a single night of drinking, it can take up to a week for your body to recover. These cortisol changes can have cascading effects on other hormones, including sex hormones and those involved in metabolism regulation.
While it may feel overwhelming to think about the potential damage caused by years of alcohol use, here’s the good news: you can support your body’s healing process! Here are my top three ways to repair your body post-alcohol:
1. Replenish Nutrients: Focus on a varied, colorful diet rich in fruits, vegetables, and plant foods. This ensures you’re consuming a range of vitamins, minerals, fiber, and phytonutrients (antioxidants). Consider supplementing with vitamins you may be lacking, like B vitamins or Vitamin D.
2. Support Your Gut: Increasing your intake of fruits and vegetables will provide plenty of fiber, which feeds beneficial gut bacteria and regulates digestion. Reducing or eliminating alcohol is essential for repairing your gut lining.
3. Rebalance Your Hormonal Pathways: Balancing hormones requires supportive foods and an increase in protein intake. Aim to include protein-rich foods in every meal and snack. Additionally, managing stress is crucial for hormone balance. Instead of reaching for a drink when stress arises, try incorporating movement, meditation, journaling, or other stress-reducing activities.
Are you looking for support to stay alcohol-free?
Learn more about gaining support on your alcohol-free and health goals. Join our members-only community, enroll in our self-guided course, or get supplements to lower cravings and improve your energy and mood.
