Alcohol

Alcohol

As we know from looking at the Blue Zones, having one or two

glasses of wine daily is common in many cultures that have a high

number of centenarians, but if we isolate alcohol consumption

and take out movement, nutrition, lifestyle, and socialization—the

other positives in Blue Zones—the effects of alcohol look much

different.

Much of our metabolism is controlled by our thyroid. Even a

small amount of alcohol can cause the thyroid to be underactive.

That might not be a big deal in our 20s and 30s, but as we age, our

metabolism slows down anyway, so alcohol isn’t helping.

Alcohol is a sleep disruptor. You may fall asleep, but you won’t

be able to stay asleep and get into REM sleep, where most hor-

mones are released and abundant recovery and adaptation occur.

In one study, when participants drank alcohol, they had only 8

percent of total sleep in REM. When they didn’t drink, they had 25

percent of sleep in REM, which is normal.

The CDC recommends no more than two drinks daily for men

and one for women. Of course, the U.S. sits at number 10 among

the unhealthiest countries in the world, partly due to its alcohol

consumption levels, which for many far exceed these recommen-

dations. In 2023, the World Health Organization came out with

a statement based on years of research saying that, “No level of

alcohol consumption is safe for our health.”

I’m not saying you can never drink alcohol. We are all affected

differently by different types and doses of alcohol. I encourage you

to figure out what works best for you, and notice how you feel when

you do drink versus when you don’t drink. I encourage my clients

to reduce alcohol consumption and see if there is an effect on how

they feel, sleep, and on their body composition. Often when my

clients quit drinking cold turkey, it becomes a temporary change.

The people who are strategic about setting realistic goals see more

lasting change in their drinking habits. The strategies to decrease

alcohol consumption sustainably are simple. If you are drinking

three glasses of wine a night, set your limit at two. If you are drink-

ing two, set your limit at one or schedule a dry day. Before you

have your second evening drink, have two glasses of water. Use a

smaller glass for alcoholic drinks. The “sober curious” movement is

growing across the US, and with that, there are a growing number

of resources that can help you be more mindful about your alcohol

consumption. A quick internet search will provide many resources

to help you cut back or quit drinking alcohol.

See you in the gym,

Aaron Leventhal CSCS, PN1, ACSM- Cancer Specialist