6 Tips for Relieving That Uncomfortable Inflammation You Feel When You Drink

Whether you’re sipping a glass of wine over dinner or ordering a round of cocktails at the bar, the last thing you want to think about it is what that alcohol’s doing to your body. You already know you might be heading for a hangover tomorrow morning — might as well have fun while you can, right? And while we’re not here to ruin anyone’s buzz, there is another physical side effect of alcohol we should all be aware of: inflammation.

Far from just a buzzword in the wellness community, inflammation is actually your immune system’s response to a stressor, whether that’s a pathogen, an injury, actual mental stress, or just something that “does not sit well with our body, such as alcohol,” registered dietitian Emily Maus of Live Well Dietitian tells SheKnows. Now, inflammation isn’t always a bad thing; if you’re sick, inflammation is a sign that your body is working to get rid of the virus or bacteria. But if you’re experiencing chronic inflammation as a result of lifestyle factors, “it can mean the body is living in hyper-drive,” Maus explains. That can cause a wide range of physical and mental difficulties, from acne and painful periods to increased risk of diabetes, heart disease, and cancer.

So what does that have to do with alcohol? Well, most of us know that alcohol — as nice as it feels going down! — isn’t great for our bodies or minds. In fact, a growing body of evidence suggests that any amount of alcohol can be dangerous for your health, and the Surgeon General, Dr. Vivek Murthy, recently called for alcohol to carry warning labels for cancer. With sober curiosity and dry January trends on the rise, it seems like many Americans are getting the message and wondering what exactly alcohol is doing to their bodies. Turns out, inflammation is a big part of it.

Does alcohol cause inflammation?

Alcohol leads to inflammation in the body. How does it happen? As our body works to process alcohol, it creates “byproducts that can irritate and damage our gut and other organs, like the liver,” Romane Guerot, a registered dietitian and sports nutritionist at Foodvisor, tells SheKnows. “This irritation triggers an inflammatory response, similar to how your body fights off a scrape or a cold.”

Your body deals with alcohol via the liver, which is the organ responsible for filtering and ridding the body of poisonous substances like drugs and alcohol. You probably know that frequent consumption of alcohol can lead to liver damage, and that connection plays a part in inflammation as well. Chronic alcohol use impairs your body’s anti-inflammation defenses, which are connected to your liver, gut, and brain, scientists say. “The more frequently alcohol is consumed,” Maus explains, “the more sluggish the liver becomes, which can decrease production of anti-inflammatory cells.”

That inflammation can make itself known in a few different ways. Post-drinking inflammation might make you feel achy and sore, like after a big workout, Guerot explains. You might feel joint stiffness, fatigue, or an upset stomach as well. Sounds like a hangover to us.

What kinds of alcohol are worse for inflammation?

Unfortunately, all types of alcohol can cause an inflammatory response. In fact, “the type of alcohol doesn’t significantly impact how much inflammation it causes,” Guerot says. “It’s more about the amount you consume.” In other words, the more alcohol you drink and the more frequently you drink it, the more inflammation you’ll experience.

But if you’ve noticed that your hangovers are worse after a night of sugary cocktails, well, there’s a reason for that. Sugary alcoholic drinks may result in more inflammation, as sugar on its own is a known inflammatory ingredient. You’re basically combining two inflammatory ingredients, alcohol and sugar, so “limiting sugar heavy alcoholic beverages can be a better choice” for those looking to reduce inflammation, Maus explains. Similarly, the ultraprocessed foods we tend to reach for during or after drinking — think fried food, red meat, and sugary baked goods like cookies and brownies — can also contribute to inflammation, making the problem even worse.

Can I drink alcohol without experiencing inflammation?

Any amount of alcohol can cause inflammation, so if you really want to avoid inflammation and its unpleasant side effects, the solution is to not drink at all. But if you do want to imbibe every once in a while, moderation is key, Maus says — both in terms of how much you’re drinking and how frequently. It’s also best to drink after a meal. “Drinking on an empty stomach can spike blood sugar, which could also increase inflammation and reduce insulin response,” per a 2019 study, Maus noted. Opting for reduced sugar drinks can also help.

Of course, treating inflammation isn’t just about avoiding alcohol. What you eat also plays a huge role, which is where an anti-inflammatory diet can help; it’s an especially good idea to opt for anti-inflammatory foods like whole wheats, berries, leafy greens, and green tea after a night of drinking. Exercising regularly is key as well.

When it comes to alcohol, we know it’s not always easy to stop on a dime, even if you’re feeling those sluggish, uncomfortable symptoms of inflammation. Pay attention to how your body feels when you’re drinking and look for ways you can enjoy your favorite activities without leaning on alcohol. Try swapping out your cocktail for an anti-inflammatory mocktail (Maus recommends using ingredients like tart cherry, berries, or green tea) or an adaptogen beverage every once in a while. You might be surprised to noticed just how big of a difference it makes to your body and mind.

Before you go, check out our favorite bedtime products to help you catch some shut-eye: