I recently asked one of our clients for blog topic ideas, and she suggested a great one: how to help people reduce alcohol cravings and minimize binge drinking episodes. This is especially relevant for college students and anyone looking to make healthier choices.

Alcohol in the Media: The Reality Check

Everywhere you look, alcohol is glamorized—whether it’s a glass of wine after a stressful day or cocktails with friends. The media often portrays alcohol as a way to relax, reduce stress, and even appear more social. However, the reality is often the opposite for many people. As someone who rarely drinks (honestly, I can’t even remember my last glass), I choose to focus on the benefits of not drinking. This perspective aligns well with our mission at Energy Fitness: empowering individuals to make healthier choices and live more vibrant lives.

When Drinking Becomes Habitual

One of my clients once joked, “I do coffee for carpool and wine for homework.” While funny, it points to a common scenario where alcohol becomes a go-to habit. The problem? When it becomes a nightly ritual, it may no longer serve you and can lead to unwanted weight gain, particularly around the abdomen. Despite the old claims that moderate drinking has health benefits (e.g., one drink for women, two for men), new research increasingly suggests that no alcohol is best for preventing disease and avoiding the negative effects of drinking.

Reducing, Not Necessarily Quitting

Maybe you’re not ready to quit drinking altogether, and that’s okay. Consider tapering down to reap some of the benefits, such as improved sleep, better digestion, and reduced anxiety. Even small changes can make a big difference in your overall health and well-being.

At Energy Fitness, we believe in helping our clients make informed, positive changes for a healthier lifestyle. Whether it’s through fitness, nutrition, or mindful choices like cutting back on alcohol, we’re here to support your journey to optimal wellness.

From the Oar Health website. The company provides an online treatment option to help reduce alcohol cravings using naltrexone, a prescription medication that blocks the brain’s opioid receptors. By doing this, naltrexone helps lessen the pleasure and reward associated with drinking, making it easier for users to reduce their alcohol intake or quit altogether. It can be taken daily as a pill or monthly and one site listed it as an injection (Vivitrol), depending on individual preferences and medical recommendations.

Naltrexone is FDA-approved and typically safe for most people, but it does require a prescription. Oar Health offers a private, online assessment to see if you qualify for the treatment, and if prescribed, the medication can be delivered directly to your home in discreet packaging. Customers have 90% satisfaction rating. Site says it’s $39 per month with an annual plan. That’s likely less than you spend on alcohol in a given month.

Addressing Belly Fat and Gastrointestinal Distress

One of the most common complaints I hear from clients is excess belly fat. Alcohol not only adds extra empty calories, but it can also lead to bloating and digestive issues. It’s a double whammy—extra fat storage around the abdomen and the discomfort of gastrointestinal distress. This is a big reason why I manage my diet so carefully. Anyone who’s experienced severe bloating or indigestion knows that it’s no fun!

GI inflammation and bleeding: Among its effects on the GI system, alcohol can damage the epithelial lining of the GI tract, promote inflammation within and beyond the GI system, and cause GI bleeding.

• GI inflammation: Alcohol can damage the mucous membranes lining the esophagus, stomach, and intestinal tract, leading to inflammation.^35–37 One night of binge drinking can inflame the intestines and impair intestinal barrier function, allowing toxins from gut-inhabiting bacteria to enter the systemic circulation.^38,39 Over time, the inflammatory response triggered by these compounds contributes to damage to the liver, brain, and potentially other organs.^39,40
• GI bleeding: Alcohol can damage the mucosa severely enough to cause GI bleeds. A longitudinal study of men found that those who drank more than two drinks per day were 43% more likely to develop major GI bleeds compared with those who did not drink.⁴¹ Alcohol also enhanced the risk of GI bleeds associated with aspirin or other NSAIDs. ⁴¹ Another study found that 1 in 5 patients hospitalized for GI bleeds drank heavily.⁴² Furthermore, people who drink heavily were nearly twice as likely to have repeated bleeds over the following 6 months and were 50% more likely to die over the following 5 years.⁴²

Gastroesophageal reflux disease (GERD): Alcohol consumption is associated with an increased risk of GERD, with the level of risk increasing with both drinking volume and frequency.⁴³ Drinking about one serving of alcohol per day is associated with a 16% increase in the risk of developing GERD.⁴³

Cutting back on alcohol, even just a bit, can lead to noticeable improvements in your digestion and overall belly health. Your gut (and your waistline) will thank you!