Are you noticing a shift in your relationship with alcohol? You’re not alone. More and more people are becoming “sober curious” and exploring the benefits of reducing or eliminating alcohol from their lives.
In this eye-opening interview, Registered Dietitian and Wellness Coach Catherine Howard chats with Dr. Jacqueline Berglass, a medical doctor, about their personal journeys with alcohol, the concerning link between alcohol and cancer, and practical tips for making healthier choices. Plus, we’ve included some delicious mocktail suggestions to help you navigate the world of alcohol-free beverages!
Read on to discover how you can prioritize your health and well-being without sacrificing enjoyment.
Catherine: I’m so excited to be chatting today with my friend, Dr. Jacqueline Berglass, a family medicine doctor, about a topic that’s been on both of our minds: alcohol consumption. It’s fascinating to see the growing trend of people becoming more mindful about their drinking habits. Dr. Berglass, thanks for joining me.
Dr. Berglass: Thanks for having me, Catherine! I’m happy to be here.
Catherine: So, we’ve both been discussing our own evolving relationship with alcohol. It’s definitely something I’ve noticed changing in my own life, and I know you have too. What prompted your decision to drink less?
Dr. Berglass: It’s been a gradual shift over the past five or six years, really. I used to be able to have a few drinks and feel fine, no real repercussions. But I’ve noticed a significant change in how my body processes alcohol. Now, even a small amount can lead to several days of feeling off. I get headaches, my sleep is disrupted, I’m fatigued… it just isn’t worth it to me anymore. The negative effects outweigh any enjoyment I might get from it.
Catherine: I can totally relate! I’ve had a very similar experience. It’s like our bodies just tolerate less alcohol as we get older. So, as a physician, what do you say to your patients when they bring up their alcohol consumption?
A doctor’s guidance for alcohol consumption
Dr. Berglass: My approach is always to empower my patients with information so they can make the best choices for their own health. Honestly, these days, it’s becoming increasingly difficult to make a strong argument in favor of drinking alcohol. When patients tell me they regularly consume alcohol and are interested in improving their health, I emphasize that reducing their alcohol intake can make a significant difference. The research is becoming clearer and clearer: no amount of alcohol has been definitively shown to be safe.
Catherine: That’s a powerful statement.
Dr. Berglass: It is, and there’s solid science behind it. The CDC guidelines recommend that women have one drink or less per day and men have two or less. However, the US Department of Health and Human Services, through the Surgeon General’s warning, highlights the increased risk of at least seven different types of cancer linked to alcohol consumption: mouth, throat, esophagus, voice box, breast (in women), liver, colon, and rectum. That’s a pretty sobering list.
Alcohol and Cancer
Catherine: And how does alcohol contribute to cancer development?
Dr. Berglass: There are several ways. First, alcohol is converted in the body to acetaldehyde, which is a toxic compound that damages DNA in multiple ways, directly increasing cancer risk. Second, alcohol induces oxidative stress, which also damages DNA, proteins, and cells, leading to inflammation and further increasing the risk of cancer. Third, alcohol can alter hormone levels, including estrogen, which is a known risk factor for breast cancer. And finally, alcohol can make it easier for the body to absorb other carcinogens. So, it’s not just one thing; it’s a combination of factors that make alcohol a significant risk factor for various cancers.
Catherine: That’s a really compelling and, frankly, quite concerning picture. So, knowing all of this, what advice do you give your patients who are looking for alternatives to alcohol?
What to do instead
Dr. Berglass: That’s where the conversation shifts to positive solutions. I’ve been exploring the world of non-alcoholic beverages for a few years and I’ve discovered some really delicious options. I encourage my patients to do the same, whether it’s trying commercially available non-alcoholic drinks or getting creative with homemade versions. There are so many recipes for mocktails and other alcohol-free drinks that can be just as festive and enjoyable as their alcoholic counterparts. I’ve even found some mocktail products that help me feel calm, alert, and more relaxed, which is such a bonus for me when looking for alternatives to alcohol. When that’s something I’m looking for, I’m checking the product to see if it includes L-theanine, ashwagandha, and / or cordyceps. These are adaptogens that are commonly added to these drinks as a more natural way to elicit the relaxing effect of alcohol.
I always tailor my recommendations to the individual’s preferences, what they’re looking for in an alternative to alcohol, and what they have available at home. It’s about finding enjoyable substitutes that make the transition away from alcohol easier and more sustainable.
Catherine: Wow! Thanks so much for sharing your thoughts and recommendations on alcohol and nonalcoholic drink options. I really appreciate you taking the time to talk with me about all of this and I’m excited to share with my clients.
Dr. Berglass: It was a pleasure getting to talk with you. Take care.
Alcohol-free drink ideas
Below are some specific mocktail beverage products Dr. Berglass likes to recommend and she has not been given any financial incentive to make these suggestions. The recipe included, below, is from the Instagram account for Recess brand (@takearecess).
Proof No More – A whole app for NA beverages!
Portland syrups for sodas or mixers – could use for mocktails
Spicy Berry Mojito Mocktail (via @recessbrand on Instagram):
Ingredients: Raspberry lemon Recess Mood + 1 – 2 large strawberries, diced + 1 – 4 thin slices of jalapeno (per preference for spice) + 7 – 8 sprigs of mint + juice of ½ lime + ½ tsp honey or agave.
Instructions: To a glass, add strawberries, jalapeno and mint. Muddle until mint is fragrant and strawberries are partially macerated. Add Raspberry Lemon Recess Mood, lime juice and sweetener of choice and stir with a straw or spoon until well combined. Enjoy!
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