Does drinking alcohol affect your sleep? Can alcohol cause inflammation and lead to an unhealthy gut microbiome? How can I increase longevity and well-being in my life? On a recent episode of Positive Recovery MD, Dr. Jason Powers sat down with Dr. Harold Minkowitz to talk through exactly that.
Get to Know Our Guest
Dr. Harold Minkowitz is a board-certified anesthesiologist who has devoted a large component of his professional career to clinical research, which he began during his residency. With his focus predominantly on investigating novel therapies to control pain, Dr. Minkowitz has held a number of academic positions within the University of Texas, where he has authored medical book chapters, has been involved in about 300 clinical trials, has authored about 200 peer-reviewed papers and abstracts, and has lectured extensively nationally and internationally.
His interest in longevity began about ten years ago when he started feeling sluggish, out of shape, and overweight, and he realized there had to be a better way to live his life. That sparked his research into longevity, health, and diet.
3 Ways Alcohol Negatively Affects the Body: Mental Clarity and Brain Function
It is no secret that drinking alcohol impairs our thoughts and actions, even after one drink. One of the negative effects of alcohol is a decline in mental clarity and brain function. Not only do we lose all sense of control by having this substance in our system, it can lead to other negative effects on the body. One of those negative effects is "brain fog," which contributes to poor decision-making skills, memory lapse, decreased overall cognitive abilities, and a delayed reaction time.
"Alcohol interferes with the brain's communication pathways and can affect the way the brain looks and works. These disruptions can change mood and behavior and make it harder to think clearly and move with coordination." NIAAA
Because of these negative effects on our mental clarity and brain function, alcohol inhibits our everyday tasks like driving a car, working towards our goals, and even being present with our families.
Sleep Deprivation
One common myth around alcohol is that it will help with relaxation and sleep, but according to Dr. Minkowitz, this could not be farther from the truth.
"Alcohol affects your sleep because it doesn't give you natural sleep. The sleep is very interrupted, which is why you feel terrible after a heavy night's drinking." Dr. Harold Minkowitz
What happens to our bodies when we drink before bed? Alcohol disrupts the sleep cycle, particularly the REM (rapid eye movement) stage, which is crucial for restorative sleep. Alcohol consumption can also lead to sleep deprivation and hangovers that often leave individuals feeling fatigued and sluggish the next day.
"Sleep is such an active process of healing, restoring the body, resetting the brain, getting rid of toxins, and creating new memories. Yet, so many people lack sleep that the World Health Organization has deemed sleep deprivation a crisis." Dr. Harold Minkowitz
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Weakened Immune System and Gut Microbiome
One of the common negative effects of alcohol, especially frequent consumption, is a weakened immune system. As the NIAAA reports, drinking too much alcohol can weaken your immune system, making your body a much easier target for disease. Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much.
Alcohol can also significantly disrupt the delicate balance of the gut microbiome. The gut microbiome consists of trillions of microorganisms that aid digestion and immune function. When you introduce alcohol into your system, it can alter the composition and function of these gut bacteria, leading to an increase in harmful bacteria and a decrease in beneficial bacteria, which often contributes to inflammation of the gut, an increase in acid production, and irritation of the stomach lining.
Living Your Healthiest Life Possible (Without Alcohol)
Now that we know just some of the negative side effects of alcohol, let us discuss the alternative: sobriety. Sobriety allows us to be mentally aware of our surroundings, make informed decisions, strengthen our sleep patterns, and even reverse the harmful bacteria growing in our gut.
Not only does sobriety offer significant physical health benefits, but it can also offer opportunities to strengthen our relationships. Dr. Minkowitz argues that relationships are one of the most critical aspects of the four basic principles of longevity, and one we often neglect.
Quality Sleep
Ensure you get at least eight hours of uninterrupted sleep each night. Turn off your phone an hour before bed, dim your bedroom lights, and slow down your caffeine intake hours before crawling into bed.
Balanced Diet
Incorporating more nutritious, whole foods into your diet helps eliminate brain fog and fatigue. Eating more fruits and vegetables can keep you energized throughout the day. Exchanging alcohol intake for doubling your water intake will help you feel more refreshed and rejuvenated.
Daily Exercise
Whether it is hitting the gym after work, taking your dog for a walk, or practicing yoga before bed, daily movement matters. Exercise and body movement look different for everyone, so finding something that works for you is the best result.
Supportive Relationships
Many health consultants, coaches, and doctors agree that sleep, diet, and exercise are imperative to living the healthiest life possible. However, Dr. Minkowitz and Dr. Powers add that having healthy and supportive relationships also plays a significant role in our health.
By surrounding ourselves with those who can encourage us, hold us accountable, and offer support in good and bad times, we cultivate an overall joyful outlook on life. If you are ready to explore the benefits of sobriety, call 713-904-4699 to talk with our team about medical detox and outpatient programs.