The Truth About Alcohol, Aging and Holiday Celebrations
The holiday season is a time of joy, but it’s also a time when alcohol flows freely—and is often encouraged. Many people struggle with moderation (I can absolutely relate!), and even small amounts of alcohol can be harmful since it’s a toxin that impacts our body in various ways. While we often hear that a little drink here and there is harmless, the reality is that alcohol, even in small amounts, can be detrimental to our health—especially as we age. That’s why I want to share some insights that have helped me make healthier choices and significantly improved my quality of life!
If you’re getting older, it’s worth considering how alcohol affects your body and brain. Here are some eye-opening facts that might make you think twice about reaching for that extra glass of eggnog:
- Did You Know Drinking Can Accelerate Brain Shrinkage?
- As we age, our brains naturally shrink, but alcohol speeds up the process. Studies show that older adults who drink heavily can experience up to two times the rate of brain shrinkage compared to light drinkers or abstainers.
- Did You Know Alcohol Increases the Risk of Dementia?
- According to the National Institute on Alcohol Abuse, older adults who consume more than 14 drinks per week have a 34% higher risk of developing dementia.
- Did You Know Alcohol Weakens Bones and Muscles?
- Excessive alcohol use can reduce calcium absorption and slow down bone formation, increasing the risk of fractures. Older adults who drink heavily are up to 68% more likely to suffer from osteoporosis-related fractures.
- Did You Know Alcohol Impacts Sleep Quality?
- While a nightcap might help you fall asleep faster, it disrupts deep sleep. Poor sleep can exacerbate memory problems and leave you feeling fatigued, even after a full night in bed.
- Did You Know Alcohol Slows Down Your Reflexes?
- Drinking can impair balance and coordination, increasing the risk of falls. Falls are the leading cause of injury in adults over 65, and alcohol contributes to one-third of fall-related hospitalizations in this age group.
- Did You Know Your Liver Has a Breaking Point?
- Your liver becomes less efficient with age. Consistent alcohol use in older adults increases the risk of liver disease by 20% to 30%, even if you were a casual drinker in your younger years.
The Good News?
Cutting back or eliminating alcohol doesn’t just reduce these risks—it can also lead to better sleep, clearer thinking, and more energy to enjoy the holidays. Plus, you’ll be ready to tackle the new year with a fresh, hangover-free perspective!
I've included a few tips below to help you stay in control this holiday season:
- Set a Limit Before You Start: Decide how many drinks you'll have before the event starts. Setting a clear limit can help you avoid overindulging.
- Try a Mocktail: There are plenty of delicious non-alcoholic drink options that still feel special and refreshing, helping you stay in the holiday spirit without overindulging.
- Drink Water Between Alcoholic Beverages: Alternate between alcoholic drinks and water. This helps pace your drinking and keeps you hydrated.
- Choose Smaller Glasses: Opt for smaller glasses or half-portions. You'll still enjoy the experience without consuming as much alcohol.
- Eat Before and While Drinking: Having a meal or snacks can slow the absorption of alcohol and help you feel full, reducing the temptation to drink more.
- Avoid "Drinking Games" or Peer Pressure: If you're in a situation where drinking is encouraged, don't feel obligated to keep up with others. Stay confident in your decision to limit or avoid alcohol.
- Drink Mindfully: Savor your drink rather than rushing to finish it. Take time to enjoy the flavor and experience, which can help you feel more satisfied with less.
Remember: You don’t need a buzz to feel the holiday cheer. Stay sharp, stay balanced, and feel great in the morning!
CHEERS EVERYONE & HAPPY HOLIDAYS!