自2025年初以来，基于数百项研究的循证建议强调：肌肉量越低，酒精的冲击越大；更年轻、更瘦的身体以及提前几个月开始的力量训练能缓冲血液酒精水平的跳升，因为肌肉含水。若年龄或训练条件不足，更平稳的摄入方式仍然重要。

清澈的烈酒如金酒或伏特加优于更深色的酒如威士忌或红酒，因为伴随物（congeners）会加重后效；小口慢饮而非猛灌，并在酒精与水、运动饮料或椰子水之间交替，以使补水与电解质更稳定。由于酒精会扰乱睡眠化学物质（包括GABA和褪黑素）并可能加重打鼾，应在上床前很久就停止饮酒。

临床试验显示，规律食用杏仁、燕麦或苹果——含植物蛋白和黏稠纤维——可在一个月内将肠道对胆固醇的吸收阻断将近30%，效果可比他汀；而将糖与脂肪、蛋白质和纤维同食可减少血糖峰值及其崩落引发的饥饿。面对酒精在一千万年里强化群体纽带的历史，少量饮酒被描述为以统计上很小的伤害风险换取短期的社交性与连接，而适度被视为核心规则。

Since the start of 2025, evidence-based guidance drawn from hundreds of studies highlights that alcohol hits harder with lower muscle mass: younger, leaner bodies and strength training started several months in advance help buffer blood-alcohol jumps because muscle holds water. When age or training is missing, smoother consumption still matters.

Clear spirits such as gin or vodka are preferred to darker ones such as whisky or red wine because congeners can worsen after-effects; sip rather than gulp and alternate alcohol with water, sports drinks, or coconut water to keep hydration and electrolytes steadier. Because alcohol disrupts sleep chemistry (including GABA and melatonin) and can worsen snoring, stop drinking well before bed.

Clinical trials show that regularly eating almonds, oats, or apples—plant proteins with viscous fibre—can block gut cholesterol absorption by nearly 30% over a month, comparable to statins, and pairing sugar with fats, protein, and fibre reduces glucose spikes and crash-driven hunger. Against a 10m-year history of booze strengthening social bonds, light drinking is framed as trading a statistically small risk for short-term sociability and connection, with moderation as the core rule.

Source: Your Well Informed guide to surviving Christmas

Subtitle: Drink slowly, eat cake and remember that fun is good for you, too

Dateline: 12月 18, 2025 07:37 上午