Alcohol & Mindful Drinking Glossary

A toxic byproduct created when your liver breaks down alcohol. It's responsible for many hangover symptoms. After 40, your body produces less of the enzyme that breaks down acetaldehyde, leading to worse hangovers.

The process by which your body breaks down and eliminates alcohol. After 40, this process slows due to decreased liver function, reduced body water content, and changes in enzyme production, causing alcohol to affect you more intensely.

A medical condition characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences. AUD can range from mild to severe and is diagnosed using criteria from the DSM-5.

Days when no alcohol is consumed. Health guidelines recommend at least 2-3 alcohol-free days per week. Tracking alcohol-free days helps build awareness and gives your body time to recover.

The increase in anxiety that occurs as alcohol leaves your system. While alcohol initially reduces anxiety, it causes a compensatory spike in stress hormones during withdrawal, often experienced as "hangxiety."

The Alcohol Use Disorders Identification Test (AUDIT) is a 10-question screening tool developed by the World Health Organization to assess alcohol consumption, drinking behaviors, and alcohol-related problems. Scores range from 0-40, with higher scores indicating more hazardous drinking patterns.

A pattern of drinking that brings blood alcohol concentration (BAC) to 0.08% or higher. This typically occurs when women consume 4+ drinks or men consume 5+ drinks within about 2 hours. Binge drinking becomes riskier after 40 due to slower alcohol metabolism.

The percentage of alcohol in your bloodstream. After 40, the same amount of alcohol produces higher BAC levels due to decreased body water content and slower metabolism. Legal driving limits are typically 0.08% BAC.

An alcohol-free day. Tracking clear days helps build awareness of drinking patterns and celebrates progress. Many health benefits begin to appear after just a few consecutive clear days.

The body's primary stress hormone. Alcohol initially lowers cortisol but causes a rebound spike that disrupts sleep and increases anxiety. This effect is more pronounced during perimenopause and menopause.

A moderation-focused alternative to Dry January where participants significantly reduce alcohol consumption rather than abstaining completely. Research shows Damp January participants are 4x more likely to attempt the challenge compared to Dry January.

A condition caused by losing more fluids than you take in. Alcohol is a diuretic that increases urine production. After 40, you have less body water to begin with, making alcohol-related dehydration more severe.

A month-long alcohol-free challenge following Dry January. Popular among those who want to extend their progress, try again after a failed January attempt, or prefer a shorter 28-day commitment.

A public health campaign encouraging people to abstain from alcohol for the month of January. Started in the UK in 2013, it has become a global movement. Benefits include improved sleep, weight loss, better skin, and increased energy.

A primary female sex hormone that affects alcohol metabolism. Higher estrogen levels slow alcohol breakdown, while declining estrogen during perimenopause and menopause changes how alcohol affects the body.

The space between casual, take-it-or-leave-it drinking and severe alcohol addiction. Gray area drinkers don't meet clinical criteria for alcohol use disorder but aren't entirely comfortable with their drinking habits. They may drink more than intended, use alcohol to cope with stress, or wonder if they drink too much.

A behavior change technique where you link a new habit to an existing one. For example, replacing your evening wine with sparkling water while cooking dinner. Effective for building alcohol-free routines.

The collection of symptoms experienced after drinking too much alcohol, including headache, nausea, fatigue, and cognitive impairment. Hangovers become more severe after 40 due to slower alcohol metabolism and reduced recovery capacity.

A pattern of alcohol consumption that increases the risk of harmful consequences for the drinker. While not yet causing harm, hazardous drinking puts individuals at risk for health problems, accidents, and developing alcohol dependence.

For women, consuming 8+ drinks per week; for men, 15+ drinks per week. After age 65, guidelines recommend even lower limits. Heavy drinking significantly increases health risks including liver disease, heart problems, and cognitive decline.

A sudden feeling of warmth, often most intense over the face, neck, and chest. Alcohol can trigger or worsen hot flashes by dilating blood vessels and raising body temperature. Red wine is particularly notorious for triggering hot flashes.

Proteins produced by the liver that break down alcohol (primarily alcohol dehydrogenase and aldehyde dehydrogenase). Production of these enzymes decreases with age, slowing alcohol metabolism after 40.

The point when a woman has gone 12 consecutive months without a menstrual period, marking the end of reproductive years. Typically occurs between ages 45-55. Alcohol affects women differently during and after menopause due to hormonal changes.

The practice of being intentional and present when consuming alcohol. It involves paying attention to why, when, and how much you drink, and making conscious choices rather than drinking on autopilot. Mindful drinking doesn't require abstinence.

Drinking alcohol within recommended guidelines or at levels that don't cause harm. For most adults, this means up to 1 drink per day for women and up to 2 for men, though many health experts now recommend even less, especially after 40.

The transitional phase before menopause when the body begins producing less estrogen. Typically starts in the early to mid-40s and can last 4-10 years. During this time, alcohol tolerance often decreases and hangovers become worse.

A female hormone that fluctuates during the menstrual cycle and declines during perimenopause. Low progesterone can affect sleep quality and mood, and alcohol can further disrupt progesterone levels.

Rapid Eye Movement sleep, a crucial stage for memory consolidation, emotional processing, and feeling rested. Alcohol significantly suppresses REM sleep, even when it helps you fall asleep faster.

The structure and pattern of sleep cycles throughout the night. Alcohol disrupts sleep architecture by reducing REM sleep and causing early morning awakening. This disruption is more pronounced after 40 and during hormonal transitions.

A movement of people questioning their relationship with alcohol without necessarily committing to complete sobriety. It's about being mindful and intentional about drinking choices, exploring what life looks like with less alcohol.

A unit of measurement containing about 14 grams of pure alcohol. In the US, this equals 12 oz of regular beer (5% ABV), 5 oz of wine (12% ABV), or 1.5 oz of distilled spirits (40% ABV). Many drinks contain more than one standard drink.

The need for increasing amounts of alcohol to achieve the same effect. Tolerance can develop with regular drinking but often decreases after 40 as the body becomes less efficient at processing alcohol.

A situation, emotion, or cue that prompts the desire to drink. Common triggers include stress, social situations, certain times of day, or specific locations. Identifying triggers is key to changing drinking habits.

A hangover that lasts more than 24 hours, common after 40 due to slower alcohol metabolism and reduced recovery capacity. Often includes prolonged fatigue, brain fog, and anxiety that extends into the second day.

A mindfulness technique for managing cravings by observing them without acting on them. Instead of fighting the urge, you "ride the wave" knowing it will peak and pass, typically within 15-30 minutes.

The widening of blood vessels, which alcohol causes. This leads to flushing, feeling warm, and can trigger hot flashes in menopausal women. It also contributes to headaches and dehydration.

Physical and psychological symptoms that occur when someone who drinks heavily suddenly stops or significantly reduces alcohol intake. Symptoms can range from mild (anxiety, tremors) to severe (seizures). Medical supervision may be needed.