The Silent Saboteur: The Real Problem With Alcohol (Even in Small Amounts) — And What to Drink Instead

Most people don’t realise that alcohol — even in “moderation” — has a much bigger impact on your body, brain and mood than we typically acknowledge. We’re used to hearing, “Everything in moderation is fine,” or “A glass of wine a day is good for you!” But modern research paints a very different picture, and for many Australians, even a small amount of alcohol can influence energy, sleep, weight, digestion, mood and long-term health.

I'm not judging. Lord knows I've had my share. But being a grown up is about learning. Because when you understand how alcohol truly operates in your body, you gain the power to make choices that leave you feeling clearer, calmer, and more in control.

Let’s explore the real effects of alcohol (even those harmless-looking “just one or two”), and then I’ll share delicious alternatives you can enjoy without the aftermath.

Why Alcohol Feels Like a Friend — But Acts Like a Foe

Alcohol is socially accepted, encouraged, and practically built into Australian culture. It’s used to relax, connect, unwind, celebrate, reward, and cope. So of course it feels like a reliable companion.

But physiologically? Alcohol acts more like a stress chemical than a stress-reliever.

1. Alcohol increases anxiety — even if it feels calming at first

Alcohol temporarily boosts GABA (your calming neurotransmitter), which is why you feel relaxed. But within hours, your brain rebounds by increasing glutamate (your excitatory chemical).

This leads to:

• next-day anxiety (“hangxiety”)

• nervous system overstimulation

• irritability

• racing thoughts

• poor stress tolerance

Even one or two drinks can trigger this rebound effect.

2. Alcohol disrupts your sleep cycle

Many people say alcohol helps them fall asleep — and it can. But it blocks REM sleep, the most restorative stage. It also increases night-time awakenings and dehydration.

Signs alcohol is affecting your sleep:

• you wake up between 2–4am

• unrested despite 7–9 hours

• vivid dreams or nightmares

• morning grogginess

• daytime fatigue or brain fog

Alcohol is one of the most common hidden causes of insomnia and poor-quality sleep that I see in clinic. The surprising part is that you don't even need that much of it to ruin your sleep. Try removing it for a few weeks, and see how much better your sleep is.

3. Alcohol slows your metabolism

Even small amounts of alcohol:

• reduce fat-burning by up to 70% for several hours

• impact blood sugar regulation

• increase cravings for salty, fatty and sugary foods

• disrupt liver detox pathways

This makes weight loss harder, especially for women in their 30s–50s experiencing hormonal shifts.

4. Alcohol irritates your gut

Alcohol affects the digestive system in several ways:

• weakens stomach acid balance

• increases bloating

• alters the gut microbiome

• slows motility (or speeds it up in some cases)

• increases gut wall permeability (leaky gut)

If you're prone to gut issues, even “moderate” drinking can be a game-changer.

5. Alcohol disrupts hormones

Alcohol can create imbalances such as:

• elevated cortisol

• more severe PMS

• irregular cycles

• worsened peri-menopause symptoms

• increased oestrogen (which elevates breast cancer risk for women)

And yes — these effects can happen even with a few drinks per week.

The Myth of ‘Healthy Moderate Drinking’

You’ve probably heard it:“Red wine is good for your heart!”

This idea comes from outdated, flawed research. Current evidence shows that no amount of alcohol is truly beneficial.

While a small amount may not be catastrophic, it’s still not a health enhancer. And for many people, reducing or removing alcohol leads to noticeable improvements in:

• mood

• mental clarity

• digestion

• energy

• sleep

• skin

• inflammation

• hormone balance

Clients often tell me they didn’t realise how bad alcohol was making them feel — until they stopped.

The Hidden Consequences of ‘Just a Few’

Let’s talk realistically. Most people aren’t heavy drinkers.They’re “moderate” drinkers.

A couple of wines on the weekend. A beer after work. A cocktail with friends. A drink to unwind after a stressful day.

But moderate drinking can still cause:

• poor motivation

• low morning energy

• reduced resilience

• more frequent colds or infections

• digestive issues

• mild but persistent anxiety

• emotional reactivity

If you’ve felt “flat” for months or years, alcohol may be one of the biggest contributors.

Signs Alcohol Is Affecting Your Body More Than You Realise

You don’t need to drink heavily for alcohol to interfere with your wellbeing. These subtle signs are incredibly common:

• Afternoon energy crashes

• Difficulty waking up

• Sugar cravings

• Bloating

• Constipation or loose stools

• Hot flushes or night sweats

• Worsening PMS

• Feeling overwhelmed easily

• Difficulty switching off

• Mood dips the day after drinking

If 3 or more apply to you, reducing alcohol may dramatically improve how you feel.

Why We Crave Alcohol — A Naturopathic Perspective

Alcohol cravings usually aren’t about the alcohol itself. They’re messages from the body and nervous system.

Cravings often come from:

• low neurotransmitters (especially GABA or dopamine)

• high stress

• dehydration

• unstable blood sugar

• mineral deficiencies (magnesium is a big one)

• habit loops

• emotional exhaustion

• poor sleep

• loneliness

When clients address these underlying factors, drinking naturally reduces without needing willpower.

If Alcohol Helps You Socialise… I Get That

Many people use alcohol to feel:

• more confident

• more relaxed

• less self-conscious

• more conversational

• less overwhelmed

But alcohol-dependent social confidence is fragile.Over time, it actually increases social anxiety because your brain starts believing it cannot socialise without a drink.

Building true confidence comes from supporting the nervous system — not suppressing it.

Alcohol Alternatives You’ll Genuinely Enjoy

Good news! We’re in a golden era of alcohol-free options.

Here are my naturopath-approved favourites for delicious, grown-up drinks without the crash.

1. Alcohol-Free Spirits

Try botanical blends that replicate the sophistication of gin, vodka or aperitifs without the ethanol.

Pair with:

• soda water

• fresh lime

• mint

• cucumber

• blood orange slices

Brands to look for in Australia:

• Lyre’s

• Monday Distillery

• Banks & Burbidge

• Seedlip

2. Kombucha Mocktails

A perfect digestive helper. Try mixing together:

• ginger kombucha

• fresh lime

• mint

• sparkling water

• crushed berries (optional)

3. Sparkling Water Spritzers

A lot of things can elevate sparkling water. This is a nice one to try:

Add:

• elderflower syrup

• lemon

• rosemary

• grapefruit slices

• a splash of cranberry juice

Light and refreshing, with lovely 'Christmas' elements.

4. Iced Herbal Teas

The only thing tricky about an iced tea is remembering to make it the day before! Brew strong herbal tea, chill it, then serve over ice with fruit or herbs. If you like a bit of sweetness, add sweetner of choice while still hot, let cool on counter, then into the fridge until chilled.

Try these options for different health needs:

• digestion (peppermint or ginger)

• stress (chamomile or lemon balm)

• energy (spearmint or hibiscus)

5. Alcohol-Free Wines or Beers

Choose brands that use good-quality dealcoholisation rather than sugary alternatives.

Try a 2-Week Alcohol Reset

I often recommend two weeks alcohol-free as a powerful experiment. Clients commonly notice:

• dramatically better sleep

• calmer mood

• fewer digestive issues

• clearer skin

• improved productivity

• more stable hormones

• reduced anxiety

• better energy

• less bloating

You don’t need to commit forever — just try it and see how your body responds. I recommend making some notes about your sleep, digestion, mood and energy beforehand, then compare.

Final Thoughts: You Deserve to Feel Clear, Energised and In Control

Alcohol is woven into our culture, but it doesn’t have to be woven into your wellbeing. Reducing it doesn’t mean losing joy — it often means gaining it.

If you want personalised support to reduce alcohol cravings, stabilise your mood, improve sleep, or support your gut and liver, naturopathy offers powerful tools.

You’re not alone, and you don’t need to rely on willpower.You can have a calmer nervous system, a healthier gut, and more energy — and I’m here to guide you.