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? If you find yourself asking any of these questions, we’ve got the expert on how to live your healthiest life possible. From sharing the negative effects of alcohol to sharing the four basic principles, our recent podcast guest has you covered.
Table of Contents
In this conversation, Dr. Harold Minkowitz and Dr. Jason Powers explore the negative effects of Alcohol, from disrupting your sleep patterns, decreasing mental clarity, and even contributing to an unhealthy gut microbiome. Aside from the negative effects of Alcohol, Dr. Minkowitz and Dr. Powers also share how to reverse the negative effects of alcohol by finding a healthy balance between sleep, diet, exercise, and relationships.
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 also held a number of academic positions within the University of Texas, where he has also 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.
Currently, Dr. Minkowitz is working as a full-time clinical researcher, evaluating new therapies in pain management and new drugs to be used in the operating room. 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 – thus began his research into longevity, health, and diet.
As you’ll hear in the episode, one topic Dr. Minkowitz is deeply passionate about is educating individuals on the negative effects of alcohol consumption. Below, you’ll find three ways Alcohol negatively affects the body. (Remember: this isn’t an extensive list of side effects; just a few were mentioned in their conversation!) You’ll also find four ways to live your healthiest life possible (without Alcohol!)
3 Ways Alcohol Negatively Affects the Body
Mental Clarity and Brain Function
It’s no secret that drinking Alcohol impairs our thoughts and actions, even after one drink. One of the 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.
According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), “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.”
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 couldn’t be far from the truth. “Alcohol affects your sleep because it doesn’t give you natural sleep because the sleep is very interrupted, which is why you feel terrible after a heavy night’s drinking.” He also shares that sleep may seem like a simple task we do every night, but there’s so much more to it.”
So, what happens to our bodies when we drink before bed? How does Alcohol negatively affect our sleep? For starters, it 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.
Whether we realize it or not, Dr. Minkowitz states, “Sleep is such an active process of healing, restoring the body, resetting the rain, 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. When you cut yourself short of sleep, so many bad things happen downstream.”
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. Drinking a lot on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after getting drunk.”
Not only does Alcohol weaken your immune system, but it can also significantly disrupt the delicate balance of the gut microbiome. Dr. Minkowitz shares that 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. It can also lead 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 an 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’s 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. In fact, Dr. Minkowitz argues that relationships are one of the most critical aspects of the four basic principles of longevity (and one we often neglect!)
So, what are the top four basic principles of longevity?
Quality Sleep
Ensuring you get at least 8 hours of uninterrupted sleep each night. Some of the best ways to unwind from the day and practice better sleep hygiene are to turn off your phone an hour before bed, dim your bedroom lights, and slow down your caffeine intake hours before crawling into bed. Also, ensuring an established bedtime routine can aid in better sleep.
Balanced Diet
Incorporating more nutritious, whole foods into your diet also helps eliminate brain fog and fatigue. Eating more fruits and vegetables can keep you energized throughout the day. Likewise, exchanging your alcohol intake for doubling your water intake will help you feel more refreshed and rejuvenated.
Daily Exercise
It’s important to get daily movement in your routine. Whether it’s hitting the gym after work, taking your dog for a walk, practicing yoga before bed, or any way that feels natural to you can help you feel your best. Remember, exercise and body movement look different for everyone, so finding something that works for you is the best result, no matter what that looks like.
Supportive Relationships
Now, here’s where things get interesting. Of course, many health consultants, coaches, doctors, and others 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 the good and bad times, this leads to an overall joyful outlook on life. Whether it’s a parent, spouse, child, friend, or trusted support group, having these types of people in our lives reminds us that life is beautiful. Though life may have its ups and downs, supportive relationships act as a lifeline through it all.
Loved This Conversation? We’ve Got More Like This One!
If you loved this conversation and want to learn more about the negative effects of Alcohol, why community is essential for longevity, and how to live your best life possible, you can listen to the full episode, or you can connect with Dr. Harold Minkowitz on LinkedIn!
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