To drink or not to drink

There has been a great deal of reaction to the recent low-risk drinking guidelines outlined by the Canadian Centre on Substance Use and Addiction (CCSA). 

For many women, the thought of having only two measured drinks a week is, literally, outrageous. And yet for others, it's given them pause.

The good news? The buzz these guidelines have created. Alcohol needs to be a part of the conversation when it comes to our health. It is not a benign substance. 

The bad news? That things have gone eerily quiet since the initial buzz. Hence the timing of my newsletter.

Aside: Before I continue, I think it's important to share with you that I enjoy my wine (and beer). I only say this as you may feel when reading this newsletter, given its slant, that I don't drink alcohol. I do. Having said that, these new guidelines have got my attention.

What about red wine being good for heart health?
Many of us think that certain types of alcohol are actually good for us. That's not entirely our fault. Over the years, there have been many studies touting the benefits of alcohol. Tequila is a good example - it might be better compared to other hard alcohols, but it doesn't mean that it's good for us, as this article suggests. And of course red wine. "Just look at the French!" we say. See the following excerpt from a PubMed study done in 2009:

Alcohol, specifically red wine, has been suggested to play a key role in the prevention of cardiovascular disease and other chronic pathologies, including cancer... this phenomenon, known as the 'French Paradox', would be explained mainly by the high levels of polyphenols present in red wine... the habit of having one or two drinks of red wine every day with meals may translate to a longer, healthier and better quality of life. 
From:  "Polyphenols are medicine: Is it time to prescribe red wine for our patients?"; National Library of Medicine, PubMed Central 2009.

Given studies like these, why would we think otherwise? Sadly, red wine is not good for heart health, nor does it prevent cancer. In fact, 15% of breast cancer cases are affected by alcohol consumption.

And yet, in our society, wine is about food pairings, and a drink at the end of the day is about decompression, and well deserved. Alcohol is about celebrations, joyful occasions, connecting with friends and family, cheering on our favourite teams. The list is endless... just ask the 79% of Canadians 15yrs and older that drink alcohol. It is our favourite drug.

Yes, alcohol is a drug - an addictive, carcinogenic toxic substance.

Some schools of thought
Ann Dowsett Johnston, author of the acclaimed book, Drink: The Intimate Relationship between Women and Alcohol, and someone who had a very intimate relationship with alcohol for many years, doesn't necessarily believe the new guidelines will change our behaviour. Don't get me wrong - she thinks they are accurate and very much informed by scientific evidence. And she knows the research and researchers well. But Ann is not convinced that telling people they should only be drinking two measured drinks per week is realistic.

Rather, she believes this is a moment to persuade individuals to start counting their drinks, much as they count calories and count their steps. Her point: you probably don't know just how many ounces of wine you've consumed at any one sitting. Start measuring. 

Then there is Andrew Huberman, a neuroscientist, associate professor in the department of neurobiology and host of the very popular podcast Huberman Lab. He cuts to the chase, and is very forthright (albeit sympathetic) about the very real physical and mental repercussions of alcohol. 

One of the many unsettling elements of Huberman's podcast, titled Alcohol & Your Health: What Alcohol does to Your body, Brain and Health is that his version of "chronic alcohol intake" is what many of us would consider pretty darn normal (if not light in some cases) - one to two drinks a night, or maybe just having a drink or two on Thursday, Friday and Saturday. His version of light drinking would be a drink once every few weeks, IF that. Yikes. 

So where do I stand?
Will I suggest to my clients to follow the new guidelines? No, I won't. But do I think it's realistic to ask clients to be more aware of how much they drink and how it might be impacting them? Absolutely.

For example, when I am asked for advice on how to have better sleeps, my first question usually revolves around alcohol. Alcohol can play havoc with our sleep - even a glass of wine can cause sleep disturbances.

Sleep expert Matthew Walker, author of Why We Sleep, says that alcohol is one of the most powerful suppressors of REM sleep. REM sleep is essential for the integration of all recently learned information and our entire back catalogue of memories.

When I am asked for guidance on how to lose weight, inevitably the question of alcohol consumption comes up. Clients have lost pounds and more pounds by cutting back or cutting out alcohol.

And sadly these two examples are barely scratching the surface when it comes to the impact of alcohol on our brain and body. 

My suggestions?
Appreciate that alcohol is a drug. And with that in mind, increase your awareness of where you might be able to cut back. Is it during the week when you are prepping dinner, or perhaps when you are about to pour yourself that third glass of wine? Do you really need that second martini?  

I also recommend listening to Andrew Huberman's podcast on alcohol to become more informed. 

Ultimately, we need to start being more aware of when, why and how much we are drinking. At the same time, we also might want to experiment with what a 5oz glass of wine looks like...

I'm not trying to be a party pooper. If I was, I'd be pooping all over myself. I simply think it's important to be aware of how much drinking and whether we might want to consider cutting back.

Thanks for reading :)

Gillian x
PS - for those of you in Toronto and surrounding area who would like a nutritional and lifestyle reset, think about booking my Walk & Talk Wellness Reset. A one hour walk - you talk, I listen. Let me help you set some goals - nutrition, sleep, cognitive health, stress management, and movement - and put some systems in place to help take your health to the next level. You can reach me by replying to this email or at gbwellness.ca.