The holidays sparkle with laughter, lights, and clinking glasses, but before you toast, here’s how to keep celebrations merry and mindful.

Alcohol is everywhere this time of year, and while a toast or two feels festive, too much can take a serious toll. What’s ‘too much’? Binge drinking means 4+ drinks for women or 5+ drinks for men within two hours and doubling that amount makes you 70 times more likely to end up in the emergency department. Heavy drinking also raises your risk for several cancers, including liver, colon, and breast cancer, and can damage your liver over time.

So how do you keep the season bright without overdoing it? We asked Philippa Dawood, SHN Wellness Specialist, for her top tips on sipping smart.

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Question & Answer:

Q: Why do people drink more during the holidays?

The season is full of celebrations, but also stress, loneliness, and pressure. Alcohol is present at almost every gathering, and even people who don’t drink often may overindulge. With packed schedules and expectations to ‘be festive,’ many people take on too much. It’s okay to choose only the gatherings that feel meaningful and manageable.

Q: What can excessive drinking do to your body?

Too much alcohol doesn’t just cause a hangover — it can harm your liver and overall health. Over time, heavy drinking may lead to:

• Fatty liver disease (hepatic steatosis)

• Alcoholic hepatitis

• Alcohol-related cirrhosis, where healthy tissue is replaced by scarring

Q: How can I politely decline a drink?

Be honest about why you’re not drinking, maybe you’re driving, have a limit, or just don’t want to. Let hosts know ahead of time, bring your own alcohol-free option, and have a plan to leave early if needed. There are so many mocktails now! I also recommend the ACT technique:

A – Awareness: Notice what you’re feeling.

C – Clarity: Will alcohol help or make things harder later?

T – Turnaround: Reframe the thought and choose differently.

Q: What are your top tips for celebrating responsibly?

1. Eat well. Having food in your stomach slows alcohol absorption. Choose protein- and carb-rich dishes like meat, cheese, bread, or pasta.

2. Sip smart with alcohol-free options. Mocktails are trending and they keep gatherings inclusive. Plus, alcohol is a diuretic, so water, soda, and sparkling water help prevent dehydration.

3. Plan your ride in advance. Decide before you drink how you will get home. Arrange a sober driver, taxi, or ride-share, or stay overnight if needed.

4. Set a limit. Determine how many drinks you’ll have before you arrive. Remember: binge drinking = 4+ drinks for women or 5+ drinks for men within two hours.

Bottom line: The holidays should sparkle, not spiral. With a little planning and guidance from experts like Philippa, you can raise a glass to health, happiness, and a safe season for all.

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