7 habits that can help you age well – From Precision Nutrition – Habit 5

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 6. Moderate or eliminate alcohol.

Wait a second — isn’t red wine supposed to promote longevity?!

The research on alcohol consumption — even moderate consumption — is mixed. Most experts suggest that if you don’t drink already, don’t start.

Excessive alcohol consumption is linked to health problems in almost every part of the body:

  • Heart: Arrhythmias; high blood pressure; heart disease; stroke
  • Brain: Sleep disruption; depression; neurological damage; epilepsy; dementia; alcoholism (particularly if it runs in the family)
  • Immune system: More prone to infection / illness / lowered immune response; cancer (mouth, throat, esophagus, liver, breast); increased inflammation / flare-ups of autoimmune disorders
  • Liver and kidneys: Fatty liver; alcoholic hepatitis; fibrosis / cirrhosis; liver cancer; kidney disease
  • Metabolism: Osteoporosis and bone fractures; anemia; pancreatitis; changes to fat metabolism; muscle damage; interference with some medications

The body can’t store alcohol, so must prioritize clearing it. As the liver metabolizes that scotch on the rocks, the side effect is that it may delay or neglect other tasks — like digesting, absorbing, and storing other nutrients like proteins, fats, carbohydrates, vitamins, and minerals.

We want to be careful not to overburden the liver, so it’s free to do all the other important jobs it needs to do.

Common challenges seniors face with alcohol moderation

Not knowing what moderate drinking looks like: Many people may be in the “heavy drinking” category without even realizing it.

According to the United States Dietary Guidelines Advisory Committee, “moderate drinking” means, on average:

  • Women: Up to seven drinks per week, with no more than three drinks on any single day.
  • Men: Up to 14 drinks per week, with no more than four drinks on any single day.

And just so it’s clear what a “drink” is, here’s a guide:

Increased leisure time may mean increased drinking: Going out to restaurants more often may mean having a nice Chardonnay more often — or maybe even the occasional 9-hole beer bash at the golf club!

Alcohol may be used as a coping mechanism: People may drink to blunt chronic pain, loneliness, or anxiety.

Action steps that can help

  • Replace alcoholic beverages. Try water, sparkling water, or vegetable juices instead.
  • Experiment with other stress-reducing activities. If you’re having more than 1 to 2 drinks per night, and you have trouble stopping, try reflecting on how you cope with life stress. Instead of judgement or lecturing, approach this habit with curiosity and compassion. Consider replacing drinking with spending time in nature, getting together with family, or playing with a pet.
  • Don’t go it alone. As with smoking, people trying to quit or reduce alcohol consumption may also find benefit in joining support groups, seeking additional counselling, or trying other medical interventions under the care of their physician.


Workout for Wednesday September 26, 2018


Strength Focus

Complete 5 sets of:

A)  Goblet Squat  5 reps progressively each set to RPE of 8/10
B)  Glute Bridge  10 reps


Conditioning Workout

In pairs, one partner works while the other partner hold a KB.
Complete 3 rounds each of:

12 DB Thrusters
3 Burpees
12 Step-ups
6 Ring Rows
12 Bird Dog
6 Push ups



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