10 tips from a nutritionist to stay alert and maintain productivity without cutting the alcohol

10 tips from a nutritionist to stay alert and maintain productivity without cutting the alcohol

10 tips from a nutritionist to stay alert and maintain productivity without cutting the alcohol

Social consumption has long been part of our culture. Historically, it has brought people together, brought down walls, and even helped us through wars. We use it to relax, connect with others, and celebrate. It also helps us to be more creative, according to a study published by the Harvard Business Review.

It can seem like almost no matter where we go or what we do, alcohol is inherently involved – whether you’re going to a game, a backyard barbecue, or a black-tie event. Your good time could be costing you your productivity and mental clarity in the days to come. But it is not necessary.

Even if you don’t wake up with shattering headaches or a shaky horizon, that doesn’t mean you aren’t damaging your ability to focus, engage, and think on your toes. Just one drink can be enough to cause poor quality sleep, which we naturally associate with low energy, brain fog, and reduced productivity the next day. But poor sleep is not the culprit. The drink that messed up your blood sugar is.

However, there is good news: not all drinks will have this effect.

The key to maintaining mental clarity, energy levels, and productivity – even after drinking – is understanding a few key details that I learned working with a nutritionist. While the answer to feeling better is obviously to avoid alcohol altogether, here’s how you can make smarter drinking decisions in cases where you want to drink it.

With these tips, you can feel better and continue to get the most out of every workday. Because when you’re starting and running a business, every day makes a big difference in landing sales and getting you closer to your goals.

1. When drinking hard liquor, choose vodka or tequila

Vodka and tequila are widely considered the “healthiest” types of alcohol because they naturally contain fewer carbohydrates and calories than their main counterparts. So when you’re looking at a cocktail list or deciding on a solid drink, try to pick one that’s vodka or tequila based.

2. Avoid flavored liquors

To add another layer of drink type to choose from, skip one of the flavored liquors. As tempting as some of the fun flavors may be, they are doing you no favors. Because of course those sweet flavors are, well, sweetened with sugar. The result is an increase in blood sugar, often offset by a drop in blood sugar. In short, the recipe for a bad night’s sleep.

3. Make club soda your mixer of choice

Excess sugar is one of the main causes of brain fog and morning after fatigue, and for many, it’s not necessarily the alcohol that is the worst culprit, but the blender. Instead of choosing a drink mixed with sugary sodas like Coke or fruit juice, opt for club soda instead. It’s naturally zero calories, zero carbs and zero sugar.

Here’s how much sugar is in eight ounces of each (according to USDA data):

  • Club soda: 0g of sugar

  • Coca-Cola: 21 g of sugar

  • Ginger ale: 20g sugar

  • Orange juice: 18 g of sugar

  • Cranberry juice: 28 g of sugar

If you think you’re doing well because you choose diet sodas, think again. Sure, diet sodas might not have any calories, but they have plenty of reasons why they’re bad for you, according to PennMedicine.

4. Beware of syrups (eg, agave)

There are a number of ways to sweeten cocktails, most of which are masked by a name other than sugar. From simple syrup to agave and orgeat, added sugar cleverly slips into many cocktails. Instead, keep it simple and flavor your drink with citrus fruits like lemon or lime for a much lower sugar natural flavor.

5. When you drink wine, dry yourself

If you’re a wine drinker, you already know that dry wine means less sugar. And of course, less sugar means less negative effects on your blood sugar and overall well-being. So if you’re looking for a wine, go dry.

  • Dry red wines: Cabernet Sauvignon, Sangiovese, Pinot Noir, Merlot

  • Dry white wines: Muscadet, Sauvignon Blanc, Pinot Gris, Chardonnay

Of course, these are not the only dry wines. For more, check out Wine Folly’s list of wines, from dry to sweet.

6. When you drink beer, get bitter

Beer is known to have a lower sugar content than wine or liquor, but on the other hand, it has a higher carbohydrate content per serving. According to Livestrong, bitter beer is better. This is because regular beer has 12 grams of carbs per serving and zero grams of sugar, while more bitter beers such as light beer have about half the carbs and less than half a gram of sugar. This means for the body that it is easier to process, leaving you in better shape the days after its consumption.

7. Drink after eating

We all know we shouldn’t drink on an empty stomach, yet our system is designed so that we often drink before we eat. We are going to have an aperitif, we sit down in the restaurant and order drinks first. But we should eat something before we drink to prepare our digestive system for the alcohol to come.

8. Take a teaspoon of olive oil before drinking

In cases where you can’t eat before you drink, do your gut a favor and drink a teaspoon of olive oil before your first drink. It helps protect your stomach by covering it, which essentially acts as a barrier against alcohol.

Think of it like doing laundry and using bleach. If you put pure bleach directly into the load, you will damage your clothes. Whereas if you dilute it with water and then pour it out, it will do its job of cleaning your clothes – without any bleach stains. It’s a lot like how olive oil before a drink works for your stomach.

9. Consume plenty of vitamin B

Drinking alcohol depletes us of vitamins and minerals. But more specifically, it depletes us of the B vitamin, and so by increasing our intake, we can reduce or potentially even avoid the common effects of alcohol the next day, according to Live Science.

10. Stay hydrated

Sure, we’ve all heard this before, but that doesn’t necessarily mean you have to drink a glass of water between drinks. Instead, it may be even more important to be well hydrated before drinking. In other words, drinking plenty of water throughout the day before drinking alcohol will help your liver function properly. In general, dehydration has been associated with increased blood sugar, according to NutriSense, which is associated with brain fog and fatigue. So don’t wait to get dehydrated to hydrate yourself. Instead, proactively hydrate and avoid becoming completely dehydrated.

Of course, alcohol should always be consumed in moderation, and I would be remiss if I did not say that ultimately what any nutritionist will tell you is to avoid drinking alcohol as much as possible. alcohol. But when you do decide to drink, use these tips so your good time isn’t so bad for your body. By doing so, it will help you improve your sleep, mental clarity, and productivity in the days ahead. Talk about the best of both worlds.

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

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