How Festive Drinks Like Mulled Wine Secretly Harm Your Bones

Holiday drinks like mulled wine, eggnog and sugary coffees are popular during the festive season. But many of these beverages contain high levels of sugar and alcohol, which can harm bone health over time. Experts suggest simple swaps to enjoy seasonal flavours without the risks.

Common festive drinks often pack hidden sugars and empty calories. Hot chocolate, coffee shop specials and alcoholic beverages like punch or sparkling wine can contribute to calcium loss. Excessive coffee—more than five cups a day—may also hinder calcium absorption, especially when mixed with alcohol.

Too much sugar triggers inflammation and disrupts vitamin D, which helps the body use calcium. Over time, frequent blood sugar spikes can weaken bones by reducing calcium absorption and increasing its loss through urine. Alcoholic drinks add further risks, including long-term inflammation and DNA damage that harm bone strength. Healthier alternatives can still feel festive. Unsweetened cocoa powder with low-fat milk makes a lower-sugar hot chocolate. Herbal teas, bone broth or collagen drinks provide warmth without added sugar. For those avoiding alcohol, soda-mixed drinks or simply cutting back help protect bones. Tea, in particular, contains compounds that support new bone cell growth when consumed daily. The American Heart Association advises limiting added sugar to 6% of daily calories. For women, this means no more than 25 grams (6 teaspoons) per day, while men should cap intake at 36 grams (9 teaspoons). Small changes, like requesting less sugar in coffee or choosing spices over syrups, can make a difference.

Choosing lower-sugar and non-alcoholic options helps maintain bone health during the holidays. Fortified plant milks, mineral water and spiced drinks offer festive flavours without the downsides. These adjustments allow people to enjoy seasonal treats while supporting long-term wellbeing.