Are we really going to do dry January after the year we all had when it seems like one of the few treats left for us to lift a glass with members of our bubble?
The next few weeks will be hard enough without a vino or cocktail to look forward to. No, what we need in January is not to stop drinking, but to drink differently, so we reduce the harm to ourselves while maximizing the relief of frightening news.
And, how, that’s quite possible, according to a book called The Japanese Guide To Healthy Drinking, co-written by a loving doctor – and no less a liver specialist – named Dr Shinichi Asabe. The book is already a big hit in Japan and offers scientifically supported advice on how to drink a long and healthy life without abstinence.
Of course, there is nothing to benefit from drinking too many drinks, and all medics will advise that moderation is the key. But follow the Japanese guide and you can keep tipping this month and beyond, the authors say. Here’s how. . .
Dr Shinichi Asabe shares scientifically supported advice for a healthy life, including alcohol, in a book called The Japanese Guide To Healthy Drinking (file image)
EAT CHEESE Before you drink
Japanese drinking habits focus on slowing down the rate at which alcohol is absorbed, prolonging the slightly itchy feeling without drinking the peaks and bowls caused by too much, too fast.
One way to give your body enough time to slowly metabolize alcohol is to keep it in your stomach for as long as possible.
Your stomach absorbs only a small amount of alcohol – about 5 percent of what you consume. But as soon as it leaves the stomach, alcohol hits the small intestine, which is lined with finger-like structures called villi, giving it a much larger surface area (about the size of a tennis court). This makes it extremely effective at absorbing alcohol into the bloodstream.
The key is to feed your stomach with food – and according to experts, cheese works well because it is a perfect combination of protein and fat that is released slowly. For best effect, add a spoonful of coleslaw. Professor Masashi Matsushima, a gastroenterologist at the Tokai University School of Medicine, says raw cabbage contains compounds that promote the mucous membranes that protect the stomach wall and thus further delay the absorption of alcohol. No coleslaw? Rather try sauerkraut, broccoli or asparagus.
VISIT HOW TO THANK YOUR PARENTS
According to Dr Asabe, a hangover only affects you if you consume more alcohol than your body can process – and the best way to avoid it is to know your personal limits.
Body size, gender and age are factors, but the most important are your genes.
Professor Matsushima recommends eating foods rich in a compound called taurine if you do not eat a full meal before drinking (file image)
When alcohol is metabolized by the body, a toxic chemical called acetaldehyde is generated. This is what makes your face flush and causes your worst hangover.
Fortunately, your liver can produce an amount of enzymes that can convert acetaldehyde to non-toxic acetic acid, which can be safely excreted from the body. But the volume and efficiency of these enzymes is largely a matter of genetics.
So if your parents were ‘bon viveurs’, chances are you can handle a drink or two; while coming out of a long line of lightweights, be careful. Also note that our ability to metabolize alcohol decreases over time. Enzyme production decreases and our ability to retain water in the body decreases by 1 percent from the age of 40 years. This means that the alcohol concentration in blood can escalate faster.
CALAMARI WITH DAY, GROUND IN THE NIGHT
If you are not sitting for a full meal, strategic snacking of selected foods can help support the liver as it struggles to process the alcohol you have been drinking. Professor Matsushima recommends foods rich in a compound called taurine (such as octopus and squid) or an amino acid called L-cysteine (found in sesame and sunflower seeds and soybeans). Dr. Asabe stresses the importance of proteins, which are broken down into amino acids that support the liver; and vitamin B1, which is depleted by alcohol and needs to be supplemented to prevent you from feeling excessive the next day. Pork, fish red and macadamia nuts are his best recommendation, or dip them in a bowl of fortified breakfast cereal before going to bed.
REACH FOR A SPORT DRINK
The authors of The Japanese Guide To Healthy Drinking recommend drinking an electrolyte drink when you reach the end of a long night without drinking enough water (file image)
Alcohol has a strong diuretic effect that causes you to dehydrate because it suppresses the production of an antidiuretic hormone produced in the pituitary gland. This is what can cause frequent trips to the toilet. In fact, the effect is so strong that you can easily download more than one and a half times the amount of fluid you actually drink.
Ideally, alternate each alcoholic beverage with a glass of water that matches the amounts you go. But if you come at the end of a long night and notice that you have not replenished water as advised, an electrolyte drink (such as effervescent Alka-Seltzer tablets or a sports drink) will help water retention in the body while you sleep. .
INSTEAD OF BEER, TRY TO FORGET SOMETHING
Former professor of medicine at Akita University, Yukio Takizawa, claims that alcohol can boost health every day (file image)
Although the Japanese enjoy beer (and now more and more, wine), they still like their national drink, for the sake of it – and studies have shown that this fermented rice wine can actually be very good for your health. Business has antioxidant properties and experts, including Yukio Takizawa, a former professor of medicine at Akita University, believe that drinking a small glass every day can boost health.
The amino acids are believed to help regulate energy levels, hormones and the immune system, preserve the digestive tract, protect against dementia and even protect against diabetes.
“The biologically active peptides improve the insulin susceptibility of a diabetic patient and reduce the risks of heart disease such as high blood pressure and arteriosclerosis,” he says.
DO NOT TRY ‘JUST ONE MORE’
Dr Asabe recommends stopping drinking as soon as you feel you want ‘just one more’ (file image)
While too much alcohol is never a good thing, there is compelling scientific evidence that alcohol can be better for your health than anyone.
A long-term study among 140,000 people concluded that the secret to maintaining a good relationship with alcohol over a long period of time while staying healthy is to drink a moderate amount, keep ‘dry’ days , stick to a healthy diet and exercise. .
But according to Dr Asabe, one important factor is to know when to stop – to do so. Professor Takizawa (who admits that he drank a cup of business every night) advocates stopping ‘if you’re slightly meandering’, but Dr Asabe’s rule is firm: stop drinking as soon as you feel you want ‘just one more’ have.
DO NOT DRINK THE MENOPOUSE AWAY
Dr Kazue Yoshino, of the Yoshino Women’s Clinic, said nothing good could depend on alcohol during menopause (file image)
During menopause, the reduced production of estrogen balances the autonomic nervous system, which controls the dilation of blood vessels. This can cause some women to become withdrawn or depressed.
“No good can depend on alcohol during this period,” warns Dr Kazue Yoshino of the Yoshino Women’s Clinic, acknowledging that it is tempting to ‘grab the bottle’. Of course, there is nothing wrong with enjoying a drink every now and then, but it is dangerous to rely on drink as a crutch.
Women going through menopause should be especially wary of insomnia. “Do not try to use alcohol,” advises Dr. Yoshino. “Try to avoid caffeinated beverages later in the day or stretch before bedtime.”
To avoid weight gain during menopause, it is better to choose spirits like Japan’s shochu rather than beer. Wine has a ‘relatively low sugar content’, so it is better than brewed beverages, and ultra-dry wine contains less sugar than a medium or dessert wine.
GIVE YOURSELF A ‘LIFE HOLIDAY’
The term ‘liver holiday’ is a Japanese way of saying ‘do not drink every day’, the authors say.
“If you drink alcohol every day, the liver will repeatedly break it down into acetaldehyde,” says Dr. Shoichiro Tsugane, of the Japanese National Cancer Center. “But it’s a big burden for cells to regularly process that ‘poison’ every day.” He recommends a drinking plan that allows your delivery at least two rest days a week.
If you say to yourself ‘I can not drink tonight, but tomorrow’, it should not look so bad.
Adapted by Louise Atkinson of The Japanese Guide To Healthy Drinking, by Kaori Haishi and Dr Shinichi Asabe (£ 14.99, Robinson), now out. © Kaori Haishi and Dr Shinichi Asabe 2020. To order a copy for £ 13.29 (valid until 11/11/21), visit mail shop.co.uk/books or call 020 3308 9193. P&P free on orders from more than £ 15.