Healthy Drinking Tips for the Holiday Season

As the year draws to a close, the continuous relay of social gatherings and drinking can inevitably leave both the body and mind exhausted. Alcohol has been intertwined with human history for as long as we can remember, sharing our joys and sorrows. However, when the intensity of drinking escalates during year-end parties and New Year celebrations, it can become a significant burden on our physical well-being.

Ideally, the best approach is to either abstain from alcohol or maintain a moderate intake based on one's personal health condition. Nevertheless, since some gatherings are unavoidable, it is practical to familiarize oneself with healthy drinking habits.

When reuniting with old friends, it is easy to overindulge while sharing rounds of drinks in the spirit of hospitality. However, even during those joyful moments of celebration, it is essential to drink safely in a way that minimizes the impact on our health—especially on the liver.

In Korean Medicine, alcohol is considered the refined essence of five grains (오곡, 五穀). Traditionally, the term 'Ogok' (Five Grains) refers to five specific staple crops: rice (쌀, 稻),  proso millet (기장, 黍), sorghum (수수, 黍), barley(보리, 麥), and soybeans (콩, 菽).

When used wisely, it can serve as a powerful medicine. In fact, alcohol holds a significant place in traditional medical practice. Its nature is characterized as light, upward-moving, and warming. Therefore, when medicinal herbs are steeped in alcohol, the therapeutic effects are directed toward the upper parts of the human body and provide a more warming action.

Because alcohol dispels cold, promotes the circulation of 'Qi,' and harmonizes the blood—all while offering a pleasant taste and aroma—many people fail to realize when they have overindulged. However, the energy of alcohol is also described as being intensely hot (대열, 大熱) and highly toxic(대독, 大毒).

Traditional texts warn that excessive consumption can alter human nature and cloud the spirit, leading to loss of vision, attacking the heart, dissolving the intestines, and causing the internal organs to decay. Ultimately, while it can be a vessel for healing, its misuse leads to the profound destruction of both mind and body.

The issues arising from excessive drinking are numerous, but the most common and concerning among them is liver disease. Continuous overindulgence leads to the accumulation of fat in the liver, resulting in fatty liver disease. In some cases, this can progress to alcoholic hepatitis or, more severely, liver cirrhosis.

The rate of alcohol absorption varies depending on the type of drink. Distilled spirits, such as whiskey, are absorbed into the bloodstream much faster than fermented beverages like beer. It is also highly recommended to avoid "bomb shots" (mixed drinks) or mixing alcohol with carbonated or ion drinks. These combinations accelerate absorption, rapidly increasing blood alcohol concentration in a short period. Even when consuming the same total amount of alcohol, drinks with lower alcohol content are generally less harmful to the body than strong liquors.

In instances where overdrinking is unavoidable, it is crucial to refrain from alcohol for at least 2 to 3 days afterward. This "rest period" allows damaged liver cells to regenerate and enables the body's overall functions to return to a normal, healthy state.

To minimize the burden on your body, it is advisable to consume alcoholic beverages in order of their strength, starting from those with lower alcohol content and gradually moving to stronger ones.

Preparation is also key to reducing the toxicity of alcohol. One should never skip a meal before drinking; having food in the stomach significantly buffers the impact of alcohol. Furthermore, choosing the right side dishes (Anju) is essential. Low-fat, high-protein foods—such as cheese, tofu, fish, and lean meats—provide the necessary building blocks for liver cell regeneration. These nutrients also enhance the activation of alcohol-metabolizing enzymes and help replenish essential vitamins that are often depleted during alcohol consumption.

The most effective way to relieve a hangover is to consume plenty of fluids. Hydration prevents dehydration and accelerates the process of breaking down alcohol within the system.

While drinking plain water or barley tea is sufficient for basic hydration, it is also beneficial to consume beverages such as Sikhye (traditional Korean rice punch), honey water, or fruit juices. These drinks help replenish not only the fluids lost but also the sugars and electrolytes that have been depleted, providing a much-needed energy boost to your recovering body.

On the morning after drinking, it is highly recommended to have a warm breakfast with soups like Kongnamul-guk (Bean Sprout Soup) or Bugeo-guk (Dried Pollack Soup).

In Korean Medicine, the primary therapeutic approach to treating alcohol-induced damage is to induce light perspiration  (輕微發汗, 경미발한) and promote urination (利小便, 이소변). These methods help the body naturally expel the accumulated toxins.

·    Kongnamul (Bean Sprouts): Contain asparagine, which aids in the regeneration of liver cells and helps clear the spirit.

·   Bugeo (Dried Pollack): Known for its rich amino acid content, it is an excellent ingredient for detoxifying the liver and soothing the stomach.

By stimulating the body’s natural elimination processes—sweating out the "heat" of the alcohol and flushing toxins through the kidneys—you can restore balance to your system more effectively.

The Donguibogam (Principles and Practice of Eastern Medicine) suggests that decoctions made from Kudzu root (Galgeun), soybeans, or red beans are highly effective for recovery. These ingredients are time-honored remedies used to clear the toxins left behind by alcohol.

However, many modern habits can actually be counterproductive. For instance, drinking coffee for its diuretic effect or sweating excessively in a sauna can lead to severe dehydration. Such habits may also stimulate gastric acid secretion, worsening heartburn, and can be particularly dangerous for individuals with cardiovascular diseases.

Instead of intense heat, gentler methods are far more effective for recovery:

·   Foot Baths (Jok-tang, 족탕): Soaking your feet in hot water for about 20 minutes before bed helps circulate energy without taxing the heart.

·   Light Showers or Half-Baths (Bansin-yok, 반신욕): A light half-bath that induces gentle perspiration is excellent for flushing out "Damp-Heat" toxins from the body.

A drinking gathering should be a time of joy and celebration. Ending the year well does not mean pushing yourself through second or third rounds of drinks until late into the night. Instead, immerse yourself in the gathering itself—singing, dancing, and engaging in lively conversation between sips.

When you place more meaning on the fact that you are spending this precious time with the people you care about, you will find yourself naturally drinking less and staying mindful. True celebration is found in the connection we share, not in the intoxication we reach.

As a 2nd-generation Asian Medicine Doctor, I believe that true health comes from respecting our body’s natural rhythm. This holiday season, I hope you enjoy your reunions with wisdom and moderation. May your year-end be filled with warmth and vitality!

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