Worst ingesting habits for irritation, says knowledgeable

There are many occasions that require your chosen alcoholic beverage: happy hour after work, celebrating a friend’s success, toasting the beginning of your marriage (or vacation), and yes, just because you want one. Occasional alcohol – especially a glass of red wine – does not adversely affect your health. Though, Frequent and excessive alcohol consumption can wreak havoc on our body’s most valuable organs, including our heart and our digestive system. Some drinking habits can lead to chronic inflammation which is not only uncomfortable but can have long lasting effects. If you routinely do any of these things, consider this as your soft push to cut back ASAP. Be sure to check out our list of the 112 most popular soft drinks by how toxic they are.

Celebrity chef and certified nutritionist Serena Poon put it simply: drinking excess alcohol is a major cause of inflammation throughout the body. The tricky part is figuring out what “surplus” means exactly.

According to Centers for Disease Control and Prevention (CDC), women are advised to take one drink per day, while men may have two.

“Anything other than these recommendations can lead to inflammation and other health problems,” she explains. “Excessive alcohol consumption can also disrupt the digestive system and intestinal microbiome leading to an increase in inflammatory effects.”

Here is a big side effect of drinking too much alcohol, science says.

Sure, technically, the CDC says that one (for women) and two (for men) drinks a day is okay — but Poon says it’s not a smart health habit to exercise. How? You are likely to experience ongoing inflammation internally – and externally, with a swollen and red face.

Of course, we have ebbs-and-flows in our social calendars, so we drink a few weeks (or months) more often than usual. For most people, this is usually in the summer or around the holiday season. When you come out of a particularly heavy drinking time, Poon recommends that you take an alcohol toxin.

“There are several benefits to giving up alcohol for a few days or longer, including relieving inflammation,” she says. “Fasting is generally a wonderful tool for reducing inflammation.”

When you’ve been out on a fun night on the town and the last call has just passed, do you suddenly start longing for french fries? Or pizza? Or some carbs and fat-heavy? Most people do, but the combination of not-so-nutritious food and alcohol are important contributing factors to inflammation, Poon recalls.

“Combine moderate alcohol consumption with a diet rich in anti-inflammatory foods,” she recommends. “Items that help fight inflammation include vegetables and fruits, nuts and seeds, olive oil and foods that contain omega-3 fatty acids. Fill your plate with a rainbow of fresh herbal foods and you will be well on your way to optimal health.”

Here are 26 best Omega-3 foods to fight inflammation and support heart health.

While many people take a beer or a glass of wine, few drink hard liquor on their own. Instead, it is common to mix tequila, vodka, gin or another stiff with blenders, such as soda, juice, and so on. However, this increases the sugar content (and psst: alcohol is already sugar), which Poon says created inflammation.

“Common culprits of added sugar in cocktails include soft drinks, fruit juices and simple syrups,” she says. “You can ask your bartender what’s in your drink and make another choice when you hear one of these ingredients.”

Her best recommendations for low-sugar drinks include sticking to red wine or high-quality clear spirits, such as tequila, mezcal or vodka on the rocks or mixed with soda and or fresh citrus juice to avoid sugar overconsumption. Or try one of these 9 healthiest cocktails you can make at home.

If you spend more time throwing back than hitting the gym, you will experience inflammation in general. In fact, Poon is just saying 20 minutes of exercise can have an anti-inflammatory effect on the body and can counteract some of the effects of alcohol.

“Regular exercise lays the foundation for a healthy lifestyle. Physical activity has many health benefits, including having anti-inflammatory properties,” she says. “The CDC recommends that most adults engage in moderate physical activity for 150 minutes and participate in two days of muscle-strengthening exercises each week.”

Get even more healthy tips straight to your inbox by signing up for our newsletter! Then read the following:

• Secret side effects of giving up alcohol, say dietitians
• The # 1 best alcoholic beverage to drink, says dietitian
• The worst eating habits for inflammation, science says

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