Thinking About a Feb Fast? A Guide for People with Diabetes

Why Giving Up Alcohol Can Help With Diabetes

The way alcohol impacts your health is not just in relation to the carbs it contains. Alcohol also contains quite a bit of energy, i.e. kilojoules or calories. All types of alcohol contain energy even before they are mixed with anything. In fact, one shot of vodka without any mixers contains the same kilojoules as one slice of bread.

Regularly drinking alcohol can contribute to weight gain because the body prioritises processing alcohol over other energy from food. This means that instead of burning the kilojoules from your meals, your body burns the alcohol first, and the extra kilojoules from food may be stored as fat.

Alcohol is also a toxin. Your body treats the breakdown of alcohol as a priority, which slows down the digestion of other foods. For people with diabetes, this can increase the risk of hypoglycaemia (low blood glucose), which may happen overnight. People who use insulin or sulfonylurea tablets (for example, Gliclazide or Glimepiride) are particularly at-risk of hypoglycaemia when drinking alcohol. If you are unsure of whether you are at risk of low blood glucose levels, speak to your doctor. You can find more information about alcohol and diabetes on this factsheet.

Health Benefits Beyond Glucose Levels

Giving up alcohol for a month can benefit multiple parts of your body:

• Heart: Reduced alcohol intake can lower blood pressure and decrease stress on the heart.
• Liver: Just one month without alcohol can reduce liver inflammation and improve liver function.
• Kidneys: Alcohol is a diuretic which makes you urinate more frequently, which can lead to dehydration. Reducing your intake can help boost hydration and improve kidney function.

It can also improve:

• Mental health: Many people notice better mood and reduced anxiety.
• Energy levels: Without alcohol, sleep tends to improve, leaving you more alert and energetic during the day.

Benefits for Body Weight

Cutting alcohol can support weight loss because:

• Alcohol adds “extra” kilojoules that you may not realise.
• Your body burns alcohol kilojoules first, which can increase fat storage from the food you eat.
• Reducing alcohol can also help stabilise glucose levels and reduce late-night snacking often associated with drinking.

A Personal Experiment

Feb Fast can be more than just giving up alcohol—it’s a way to observe your habits.

Consider:

• Keeping a diary or journal before starting your Feb Fast and in the last week. Note your energy levels, mood, sleep quality, and cravings. Seeing these changes for yourself can be very motivating.
• Paying attention to what triggers you to drink and how often. This awareness can help you make long-term changes.
• Trying healthier coping strategies for stress since alcohol won’t be an option. This might include exercise, mindfulness, reading, or connecting with friends.

Finding Alternatives

Giving up alcohol encourages you to explore alternative drink options:

• Hydrating options: Water, sparkling water, herbal teas, or infused water with fruits or herbs.
• Low-sugar or alcohol-free options: Kombucha, sugar-free soft drinks, zero-alcohol beer, wine and spirits.
• Mocktails: It’s okay to have a sugar-containing drink on occasion - try a mocktail when you’re at a social function to feel like you’re having a treat and not missing out.

Practical Tips for Success

• Start by setting your goals: Decide if it’s a full month or a modified approach.
• Keep track: Use a diary or app to monitor your energy, mood, and glucose levels.
• Plan for social events: Prepare zero-alcohol alternatives so you feel included.
• Reflect on triggers: Notice situations that usually lead to drinking and plan alternatives.

Giving Back

Feb Fast is also a fundraising initiative. If you want, you can donate or set up your own donation page to support the cause. Learn more at the official website: https://www.febfast.org.au.

Key Takeaways

• Giving up alcohol for a month can improve glucose levels, weight, energy, mood, and organ health.
• Feb Fast is a chance to experiment, increase self-awareness, and develop healthier coping strategies.
• Include some interesting, tasty alternatives to make it sustainable.
• Track your progress in a journal to see the positive changes for yourself.

If you have concerns about your drinking and would like to speak to someone to discuss how to get help, please call Victoria's free and confidential 24-hour counselling phone line called DirectLine on 1800 888 236.