Sober Curious

The Times They Are A-Changin’

When most people picture celebrations, champagne or some other alcoholic drink is often top of mind. Yet, in 2025, I have found myself with a fancy mocktail in hand, cheers-ing with friends holding their own alcohol-free drinks. Maybe you celebrate with alcohol and maybe you don’t, but maybe like many people, you’ve started to think more about your relationship with alcohol as more and more news articles, scientific papers, and guidelines come out speaking to the benefit of cutting back or even cutting out alcohol. The recently released U.S. Surgeon General’s Advisory on Alcohol and Cancer Risk(1) mirrors the 1964 landmark report on the dangers of smoking(2). Gone appear to be the days of the health benefits of one to two glasses of red wine a night. In Canada, younger generations are drinking less, with mocktails increasingly making their way onto bar menus. As we approach 2025 and reflect on our health goals, I invite you to take a moment to consider how alcohol fits into your lifestyle—and how moderation or mindfulness might shape your habits in the year ahead.

How Much Is too Much?

In 2023, Canada updated its alcohol consumption guidelines in response to emerging evidence about the health risks of alcohol. These new guidelines, developed over the course of three years by three scientific expert panels, represent a shift in our understanding of alcohol’s impact on health.

Previously, Canada’s 2011 Low-Risk Alcohol Drinking Guidelines stated low risk drinking was up to 10 drinks per week for women and up to 15 for men(3). The 2023 updated guidelines, however, significantly lower those thresholds. The Canadian Centre on Substance Abuse and Addiction now recommends that:

• No level of alcohol is entirely risk-free

• To minimize health risks, it's best to limit consumption to two or fewer standard drinks per week

• If you consume between 3 and 6 drinks per week, your health risk is considered moderate

• Drinking 7 or more drinks per week puts you at high risk for health issues(4)

For context, a standard drink is defined as:

• A 12 oz bottle of beer

• A 5 oz glass of wine

• A 1.5 oz shot of hard alcohol (gin, vodka, whiskey, rum)

  
  

At first glance, these guidelines might seem overly strict—especially compared to older recommendations or guidelines from other countries(5). But recent research paints a clearer picture of the significant impact alcohol has on our bodies, and the evidence is compelling.

Health Effects

Alcohol consumption increases the risk for at least seven types of cancer, including breast, colon, and liver cancers, as well as cancers of the mouth, throat, esophagus, and larynx (voice box)(1,4). Yet, according to a 2019 survey, only 45% of U.S. adults recognized alcohol as a cancer risk factor—far fewer than the 89% who identified tobacco smoke as a factor(1).

Alcohol increases cancer risk through four known mechanisms: it damages DNA, increases oxidative stress, alters hormone levels, and can increase the absorption of other carcinogens (such as those found in tobacco smoke) when alcohol and cigarettes are consumed together1. These risks begin with even one or fewer drinks per day(1).

Beyond cancer, excessive alcohol consumption can damage the gastrointestinal system. It can lead to liver disease, which may progress from fatty liver to hepatitis and eventually cirrhosis, potentially resulting in liver failure and death(4). Alcohol can also cause pancreatitis, irritate the stomach lining (causing gastritis) and cause diarrhea(6), as well as worsen conditions like irritable bowel syndrome (IBS)(7).

From a caloric perspective, alcohol contains 7 calories per gram—more than both carbohydrates and protein. It also impairs decision-making and interoception (our ability to sense our internal state), often leading us to overeat or make less mindful food choices.

While red wine does contain antioxidants like resveratrol, which have been linked to heart health benefits, current research shows that alcohol consumption—including red wine—does not lower the risk of ischemic heart disease (a narrowing of the arteries that can lead to heart attacks)(4). In fact, drinking alcohol increases the risk of several cardiovascular conditions, such as hypertension, heart failure, atrial fibrillation, and stroke(4).

Practical Tips for Moderation

1. Measure Your Drinks

Many people underestimate how much they're actually drinking. For example, restaurant or bar cocktails often contain more than 1.5 oz of alcohol, and large wine glasses can make 5 oz seem quite small. Consider measuring your drinks: a standard jigger is 1.5 oz on the larger side and 1 oz on the smaller. A 750 ml bottle of wine contains five standard drinks. You can also measure out 5 oz (150 ml) of wine for a standard serving.

2. Set a Weekly Budget

If you’ve been used to consuming more alcohol than the updated guidelines suggest, reducing your intake—even by just one or two drinks—can have a significant impact. Set a weekly alcohol "budget" and plan ahead. For instance, if you know you’ll be out with friends on Friday and will want to have a drink, consider skipping the Tuesday after-work glass of wine.

3. Develop Stress Management Strategies That Don’t Involve Food or Booze

For many, alcohol (like food) serves as a way to cope with stress. But does it really help? Before reaching for that drink, take a mindful moment to ask yourself what you truly need. Consider exploring stress-relief strategies that don’t involve alcohol, such as gentle movement, meditation, more sleep, journaling, spending time in nature, a hot bath, connecting with friends, or play. It will take time and effort to develop these alternative strategies, but these healthier habits can prove more sustainable and healthier in the long run.

4. Explore Mocktails

If you're curious about cutting back or even embracing a sober lifestyle, mocktails are a fantastic option. Many creative companies are now crafting delicious, non-alcoholic alternatives to your favourite drinks. Here in Edmonton, spots like Sip Liquor Market, Sherbrooke Liquor, and Spilt Zero Proof offer a wide selection of non-alcoholic spirits. One of my favorite products is Drømme Calm, a spicy, gingery botanical blend of adaptogens and nootropics that works wonderfully as a substitute for alcohol in a classic sour. To make a Drømme sour, combine:

• 1.5 oz Drømme Calm

• 0.75 oz lemon juice

• 0.75 oz simple syrup

• Ice

Shake vigorously in a cocktail shaker, strain into a coupe glass or an ice-filled old fashioned glass, and garnish with a lemon twist or dehydrated lemon slice. This drink is also nice topped with some sparkling water.

Whether you’re simply looking to cut back or exploring a fully sober-curious lifestyle, remember: small changes can lead to big benefits.

Cheers!

Jamie

References:

1.         U.S. Department of Health and Human Services. (2023). Surgeon General’s Advisory on Alcohol and Cancer Risk. Retrieved from https://www.hhs.gov/sites/default/files/oash-alcohol-cancer-risk.pdf

2.         U.S. Department of Health, Education, and Welfare. (1964). Smoking and health: Report of the Advisory Committee to the Surgeon General of the Public Health Service. Retrieved from https://archive.org/details/SurgGen1964

3.         Health Canada. (2023). Low-risk alcohol drinking guidelines. Government of Canada. Retrieved from https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.html

4.         Canadian Centre on Substance Abuse and Addiction. (2023). Canada’s Guidance on Alcohol and Health. Retrieved from https://www.ccsa.ca/sites/default/files/2023-01/CCSA_Canadas_Guidance_on_Alcohol_and_Health_Final_Report_en.pdf

5.         International Alliance for Responsible Drinking. (n.d.). Drinking guidelines for the general population. Retrieved from https://iardwebprod.azurewebsites.net/science-resources/detail/drinking-guidelines-general-population/

6.         Federico, A., Cotticelli, G., Festi, D., Schiumerini, R., Addolorato, G., Ferrulli, A., ... & Loguercio, C. (2015). The effects of alcohol on gastrointestinal tract, liver and pancreas: evidence-based suggestions for clinical management. European review for medical and pharmacological sciences, 19(10), 1922-1940.

7.         Reding, K. W., Cain, K. C., Jarrett, M. E., Eugenio, M. D., & Heitkemper, M. M. (2013). Relationship between patterns of alcohol consumption and gastrointestinal symptoms among patients with irritable bowel syndrome. Official journal of the American College of Gastroenterology| ACG, 108(2), 270-276.