After the year that we all had, let’s really do Dry January, when lifting a glass with the members of our bubble seems like one of the few rewards that we have left?
The next few weeks will be difficult enough without a wine or cocktail to wait. No, what we need this January is not to stop drinking, but to drink differently, to minimize the harm to ourselves and, at the same time, to maximize the relief of the anxiety-inducing news.
And, alive, that is entirely possible, according to a book called The Japanese Guide To Healthy Drinking, co-written by a sake-loving doctor – and liver specialist, no less – named Dr. Shinichi Asabe. Already a huge success in Japan, the book offers scientifically supported advice on how to drink during a long and healthy life without the need for abstinence.
Of course, there is nothing good to be gained by drinking too much, and all doctors advise that moderation is the key. But follow the Japanese Guide and you can keep drinking this month and later, say the authors. See how. . .
Dr. Shinichi Asabe shares scientifically based advice for healthy living, including alcohol, in a book called The Japanese Guide To Healthy Drinking (image file)
EAT CHEESE BEFORE DRINKING A DRINK
Japanese drinking habits focus on decreasing the rate of alcohol absorption, to prolong that slightly numb sensation without the spikes and depressions caused by drinking very, very fast.
One way to give your body plenty of time to metabolize alcohol slowly is to keep it in your stomach for as long as possible.
Your stomach absorbs only a small amount of alcohol – about 5% of what you consume. But once alcohol leaves the stomach, it reaches the small intestine, which is lined with finger-like structures, called villi, which give it a greatly increased surface area (about the size of a tennis court). This makes it extremely efficient at absorbing alcohol into the bloodstream.
The secret is to line your stomach with food – and according to experts, cheese works well, as it is a perfect combination of protein and slow-release fat. For the best effect, add a tablespoon of coleslaw. Professor Masashi Matsushima, a gastroenterologist at Tokai University School of Medicine, says that raw cabbage contains compounds that increase the mucous membranes that protect the lining of the stomach and therefore help to further delay alcohol absorption. No coleslaw? Try sauerkraut, broccoli or asparagus.
CONSIDER HOW YOUR PARENTS DRINK
According to Dr. Asabe, a hangover only appears if you consume more alcohol than your body can handle – and the best way to avoid it is to know your personal limits.
Body size, sex and age are factors, but the most important are your genes.
Professor Matsushima recommends snacking on foods rich in a compound called taurine if you don’t eat a full meal before drinking (file image)
When alcohol is metabolized by the body, a toxic chemical called acetaldehyde is generated. That’s what makes your face red and triggers your worst hangovers.
Fortunately, the liver is able to produce a supply of enzymes that can convert acetaldehyde into non-toxic acetic acid, to be safely eliminated from the body. But the volume and efficiency of these enzymes is largely a matter of genetics.
So, if your parents were “bon viveurs”, there is every chance that you will be able to have a drink or two; whereas if you come from a long line of light weights, caution is advised. Also note that our ability to metabolize alcohol decreases with age. Enzyme production drops and our ability to retain water in the body decreases 1% a year from the age of 40. This means that blood alcohol concentrations can increase more quickly.
CALAMARI BY DAY, CEREAL AT NIGHT
If you’re not sitting down for a full meal, strategic snacks on selected foods can help support your liver as it struggles to process the alcohol you’ve drank. Professor Matsushima recommends foods rich in a compound called taurine (like octopus and squid) or an amino acid called L-cysteine (found in sesame and sunflower seeds and soy). Dr. Asabe emphasizes the importance of protein, which is broken down into amino acids that support the liver; and vitamin B1, which is depleted by alcohol and needs to be replaced to prevent you from feeling exhausted the next day. Pork, fish eggs and macadamia nuts are your main recommendations, or eat in a bowl of fortified cereal before bed.
Reach for a sports drink
The authors of the Japanese Guide to Healthy Drinking recommend drinking an electrolyte drink if you reach the end of a long night without drinking enough water (archive image)
Alcohol has a strong diuretic effect that leaves you dehydrated because it suppresses the production of an antidiuretic hormone produced in the pituitary gland. This is what can trigger frequent trips to the bathroom. In fact, the effect is so strong that you can easily end up discharging more than one and a half times the volume of liquid you actually drink.
The ideal is to alternate each alcoholic drink with a glass of water, combining the volumes as you go. But if you come to the end of a long night and find that you have not supplemented with water as recommended, an electrolyte drink (such as sparkling Alka-Seltzer tablets or a sports drink) will help retain water in your body while you sleep.
INSTEAD OF BEER, TRY SAKE
Former Akita University professor of medicine Yukio Takizawa says that drinking sake every day can improve health (archive image)
Although the Japanese like beer (and now, increasingly, wine), they still love their national drink, sake – and studies have shown that fermented rice wine can actually be very good for your health. Sake 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 improve health.
Sake’s amino acids are thought to help regulate energy levels, hormones and the immune system, preserve the digestive tract, protect against dementia and even help protect against diabetes.
“Biologically active peptides in sake improve the insulin susceptibility of a diabetic patient and reduce the risk of heart disease, such as hypertension and arteriosclerosis,” he says.
TRY NOT TO HAVE ‘JUST ONE MORE’
Dr. Asabe recommends that you stop drinking as soon as you feel that you want “just one more” (archive image)
While too much alcohol is never a good thing, there is compelling scientific evidence that a little drink may be better for your health than nothing.
A long-term study of 140,000 people concluded that the secret to maintaining a good relationship with alcohol for a long time, while remaining healthy, is to drink a moderate amount, have “dry” days, maintain a healthy diet and do some exercise .
But, according to Dr. Asabe, a crucial factor is knowing when to stop – and then doing it. Professor Takizawa (who admits to drinking a cup of sake every night) advocates stopping ‘when you’re a little tipsy’, but Dr. Asabe’s rule is firm: stop drinking as soon as you feel like ‘just one more’.
DON’T DRINK MENOPAUSE
Dr. Kazue Yoshino, from the Yoshino Women’s Clinic, said it was no use relying on alcohol during menopause (image file)
During menopause, reduced estrogen production unbalances the autonomic nervous system, which controls the dilation of blood vessels. This can cause some women to be withdrawn or depressed.
“There is no point in depending on alcohol during this period,” warns Dr. Kazue Yoshino, from the Yoshino Women’s Clinic, while admitting that during menopause it is tempting to “get the bottle”. Of course, there is nothing wrong with enjoying a drink from time to time, but it is dangerous to rely on the drink as a crutch.
Menopausal women need to be particularly careful with insomnia. “Don’t try to use alcohol,” advises Dr. Yoshino. ‘Try to avoid caffeinated drinks later in the day or stretch out before bed.’
As for avoiding weight gain during menopause, it is best to choose spirits like Japan’s shochu instead of beer. Wine has a ‘relatively low sugar content’, so it is better than fermented beverages, and ultra-dry wine has less sugar than an average or dessert wine.
MAKE YOURSELF A ‘LIVER’S HOLIDAY’
The term ‘liver holiday’ is a Japanese way of saying ‘don’t drink every day’, say the authors.
“If you drink alcohol every day, your liver will break it down repeatedly into acetaldehyde,” says Dr. Shoichiro Tsugane, from Japan’s National Cancer Center. ‘But routinely processing this’ poison’ every day is a big burden. to the cells. ‘ He recommends a fluid intake plan that allows the liver to rest at least two days a week.
If you say to yourself, ‘I can’t drink today, but I can drink tomorrow’, it shouldn’t 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 available. © Kaori Haishi and Dr Shinichi Asabe 2020. To order a copy for £ 13.29 (offer valid until 11/1/21), visit email shop.co.uk/books or call 020 3308 9193. Free P&P on orders over £ 15.