A Decade Alcohol-Free
Let me start by telling you my story.
I've drank plenty of alcohol in my day (lol). It started in college - and it was a fun time. I definitely made the most of my college years and beyond when I moved from Connect to Myrtle Beach in 2013.
While I was working at Pirates Voyage in 2014-2015, I met a guy and 8 months later we got engaged. This man was a recovering/recovered alcoholic, and 4 years older me. While we were dating, he was completely sober - and I thought "well if I'm his significant other, wouldn't it be supportive of me to also not drink while we were out with friends"?
He never asked me to stop, I just did it. I said "would it be helpful for you if I didn't drink either" and he said yes.
And that's how I stopped drinking. Months later he ended up relapsing and in rehab. And a few months after that the relationship ended.
But my relationship with alcohol was forever changed. I was so clear. I was so much more productive on Sundays. My body composition got better.
The BEST part was learning how to feel confident in my sober self at gatherings. It was so freeing. Nowadays, we have so many fun options for alcohol-free drinks that include ingredients that are beneficial to the body!
So - how does alcohol even work???
Alcohol and Cellular Damage
Alcohol, or ethanol, is a substance that our bodies recognize as a toxin. It gets absorbed into the bloodstream and distributed throughout the body, affecting nearly every organ system. The liver, which processes alcohol, can only metabolize a limited amount per hour. Excess alcohol circulates in the bloodstream, leading to widespread cellular damage.
Because the body sees alchol as poison, ALL other bodily processes are slowed down or put on pause until the alcohol is processed out. Think about a busy highway, then an ambulance coming through. The cars having to pull over are your normal processes that have to stop until the ambulance passes, then they can resume.
So yes - this means you have temporarily slowed down your metabolism of food.
Impact on the Brain
The brain is very vulnerable to the effects of alcohol. Alcohol interferes with the brain’s communication pathways, which can affect the way the brain looks and works. The brain gets thinner (yes thinner with one just one glass per day). These disruptions can change mood and behavior, making it harder to think clearly and move with coordination.
Neurotoxicity: Chronic alcohol consumption can lead to neurotoxicity, where neurons in the brain are damaged and killed. This can result in cognitive deficits, memory loss, and an increased risk of neurodegenerative diseases like Alzheimer's.
Neurotransmitter Imbalance: Alcohol affects the balance of neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA) and glutamate. This imbalance can lead to mood disorders, anxiety, and depression. This can happen even at low doses.
Brain Structure: Prolonged alcohol abuse can shrink the brain, including affecting the frontal lobe, which is responsible for complex decision making, problem-solving, and emotional regulation.
Impact on Metabolism
Liver Damage: The liver is the primary site for alcohol metabolism. Chronic alcohol consumption can lead to fatty liver, hepatitis, fibrosis, and ultimately cirrhosis, severely impairing the liver’s ability to function how it's supposed to.
Nutrient Absorption: Alcohol interferes with the absorption of necessary nutrients, including vitamins and minerals (like zinc and magnesium). This can lead to deficiencies that affect bodily functions and overall health & vitality.
Insulin Resistance: Regular alcohol intake can lead to insulin resistance (a precursor to Type 2 diabetes). The body then has a harder time regulating blood sugar levels, leading to more metabolic disorder.
Gut Health: Alcohol kills bacteria, the good AND the bad kind, almost immediatley. Consuming alcohol even at low does, reduces the number of beneficial bacteria in the gut, such as Lactobacillus and Bifidobacterium. These bacteria are essential for maintaining a healthy gut environment and supporting the immune system. This can also cause the digestive system to become inflamed and lead to conditions like IBS.
Leaky Gut Syndrome: Alcohol can damage the intestinal lining, leading to increased intestinal permeability, usually referred to as "leaky gut." This allows toxins, undigested food particles, and harmful bacteria to pass from the gut into the bloodstream, triggering an immune response and inflammation.
Age: Yes, your ability to metabolize and remove toxins slows down as you age, which is why you probably feel worse when you drink in your 40s than you did when you drank in your 20s. You can't detox/process it and get rid of it as quickly.
The muscular system
Research shows that alcohol at low doses impairs muscle building by reducing protein synthesis, increasing muscle breakdown, and disrupting hormone levels, including testosterone. It also dehydrates the body and blocks nutrient absorption, which also hinders muscle recovery and growth.
To Summarize
Alcohol can have detrimental effects on gut bacteria, leading to a cascade of health issues. Maintaining a healthy gut microbiome is crucial for overall health, and limiting alcohol consumption is an important step in preserving gut health and preventing diseases.
The gut microbiome communicates with the brain through the gut-brain axis. When alcohol wipes out our good gut bacteria, and affects neurotransmitters in the brain, we can start to see mental health issues like anxiety, depression, and loss of cognitive funtion.
If we want to truly live a healthy, longevity-focused lifestyle, avoiding alcohol is my best recommendation. The next best thing would be *limited* alcohol consumption (like less than 4 times per year). Am I saying I'll never ever drink again in my life? I'm not sure. But right now I just don't see a reason to.
So that's my story!
I hope this inspires you to take a look at your relationship with alcohol and what the pros and cons might be for your situation :)
PS. I'll have an email coming out soon on what I drink as an alternative and other options!
PSS. Here's the research
No safe level of alcohol consumption for brain health
Alcohol and skeletal muscle in health and disease
The influence of alcohol consumption on intestinal nutrient absorption