Midife Women and Alcohol: A Conversation
I’d like to have a conversation with you that you may or may not like. None the less, it’s an important one for many reasons so I’m going there regardless of the feathers I ruffle. Let’s talk alcohol.
Of all the things that can mess with our health in midlife, alcohol is at the top of the list. And yet, so many of us need that one, two, or even three glasses of wine at the end of the day to unwind. Before we go further, let me just say, while I’m not a big drinker, I do have a very occasional glass of wine or champagne, particularly if it’s a special occasion or I’m out to lunch with my best gal pals. Pretty much all of my friends like to indulge, and I have no problem with it (Though I can’t tell you how often I’ve been scowled at or peer pressured to have a drink when at a social gathering.) That, my friend, is not fun. Listen, I’m not a Prudence McPrude or a Judge Judy. So don’t take offense right off the bat. The problem is as fun and as relaxing a few drinks with friends might be, it really isn’t good for your health. There’s just no way around it.
Alcohol might make us feel warm and relaxed, giving us a nice rosy glow on our cheeks. But, make no mistake, it’s wreaking havoc on the inside. These are just a few of the effects that alcohol has on our body:
· Causes inflammation, particularly in our gut and brain
· Creates hormone imbalance
· Disrupts our microbiome by killing off our good bacteria
· Lowers our immune system
· Acts a stimulant (even though you think it’s relaxing you, it’s actually causing more stress)
· Can lead to greater risk of dementia due to it’s effects on the central nervous system
· Increases the effects of depression and anxiety
· Disturbs our sleep
How many times have you reached the end of a long hard day and poured that glass of wine, thinking, “it’s been a rough one, I need this to relax and help me sleep tonight.”? Please don’t shoot the messenger, but I’m here to tell you that alcohol doesn’t actually improve sleep quality, in fact, quite the opposite. While a drink or two at the end of your day may help you nod off into dream land more quickly, alcohol causes sleep disruptions and keeps your body from getting into a deep restful sleep. But, there’s more we need to consider beyond sleep.
Let me ask you some important questions that I’d like you to sit with for just a moment. Be honest with yourself. Do you need alcohol to get through your day? Do you need alcohol to feel like yourself when you’re socializing with others? Do you need alcohol to get through family gatherings? Do you need alcohol to have fun at a party? If you answered yes to any of these, it may be time to consider whether or not you have an unhealthy relationship with alcohol. See, alcohol can not only mess with your physical health, it can do a number on your emotional health as well. And, let’s not forget it is addictive. Alcohol shouldn’t be used as a band aid or in lieu of dealing with emotional issues. Because at the end of the day or a start of a new day, your problems will still be there. Please know I say this with so much love.
On the other hand, I honestly don’t consider alcohol a villain. It does have some good attributes. A good glass of wine paired with the right meal can make your taste buds soar. There’s nothing like popping a celebratory bottle of bubbly on a special occasion. A crisp glass of sauvignon blanc on a hot summer day is more than refreshing. And to me, a cold glass of hard cider or gluten free beer apres ski is perfection. Midlife life is meant to be enjoyed and so many of us really enjoy a good drink. I’m certain you have your own favorites. Is it fair to say that alcohol probably isn’t going anywhere for most of us in midlife? If that’s the case, let’s talk about how to enjoy an adult beverage in a healthier way.
I often say, “When I drink, I’m a day drinker”. It sounds ridiculous, but having a drink earlier in the day gives your body time to metabolize the alcohol before going to bed so it doesn’t mess with your sleep. Try limiting alcohol at least 3-4 hours before bed time.
When it comes to wine, stick with European labels. In particular, wine from France has less sugar and far less chemicals than American wine. Champagne is also a healthier choice
Don’t add extra sugar to your drink. Mix with seltzer, sparkling water, or club soda. Add fresh fruit for sweetness
Clear liquor is better. Think tequila or vodka. These have less sugar
Try a Citizens Hard Cider instead of beer
Take some b vitamins at the end of your night to help your body process the alcohol, and the next day, consider taking milk thistle to cleanse your liver or activated charcoal for more of a detox.
Life is far too short to not enjoy the things you love. So, eat the chocolate cake, pour the glass of wine, or pop the champagne. Just remember, moderation is key. And when you do have an alcoholic beverage, choose to indulge in a healthier way. Your body will thank you for it. CHEERS!
XOXO,
Dr. Brooke