October Alcohol Reduction Challenge: Optimizing Healthspan Means Understanding the Effects of Alcohol
Excess alcohol significantly contributes to health risks, disrupting essential functions like sleep, cognitive performance, and workout recovery. While initiatives like “Sober October” aim to eliminate alcohol, they often lack long-term effectiveness. This month, our focus is on understanding safe alcohol consumption levels and finding a manageable balance that allows enjoyment without compromising health. Research shows a continuum of risk associated with alcohol use: consuming 2 or fewer standard drinks per week is considered low risk, while drinking 7 or more poses high risk. As we progress through the month, we’ll explore habits related to alcohol consumption to raise awareness and encourage healthier choices, emphasizing that a healthy relationship with substances starts with understanding their risks.
Excess alcohol is undeniably a significant contributor to increased health risks and interferes with daily functions like sleep, cognitive performance, and workout recovery. The problem with challenges like “Sober October” is that they don’t really help in the long term. The goal of this month’s focus isn’t about quitting alcohol altogether but rather understanding what safe levels of alcohol consumption look like and reducing intake to a manageable level that still allows you to enjoy yourself.
Less is more when it comes to alcohol. I know this might not be what you want to hear, but that doesn’t make it any less true. There is a continuum of risk associated with alcohol use, where the volume of consumption directly increases the risk of harm. (For more, see Canada’s Guidance on Alcohol and Health).
This month, we’ll be focusing on alcohol consumption habits, progressing week by week to raise awareness and help you manage it better. Don’t worry—I don’t assume anyone here is an alcoholic. However, I do believe that most of us have room for improvement.
We all have one common goal at Optimiz: to improve our healthspan—the length of time we live in good health. Each month, we’ll focus on a different aspect of health because fine-tuning these key levers can make a big impact on our healthspan.
This month’s focus is alcohol, and I know it may not be the most popular topic. Why? Well, you already know the answer to that.
If you’re already abstaining from alcohol, this will reinforce why that’s a good choice. But it’s important to note that this discussion isn’t about eliminating alcohol altogether.
Why Alcohol Matters:
1. Alcohol is a Group 1 carcinogen—the highest risk category, which includes asbestos, radiation, and tobacco. It’s known to cause seven types of cancers.
2. There’s a continuum of risk associated with alcohol consumption:
• Low risk for those who consume 2 standard drinks or fewer per week.
• Moderate risk for those who consume 3 to 6 drinks per week.
• High risk for those consuming 7 or more drinks weekly.
3. Alcohol disrupts daily functions like sleep, immune function, workout recovery, and muscle growth.
Let me be clear: this isn’t about shaming alcohol use; it’s about presenting the facts. If you’re aware of the risks and still choose to drink, you’re making an informed decision about your health. Ignoring or pretending these risks don’t exist won’t change them.
Having a healthy relationship with substances starts with understanding their risks. Even though 7 drinks per week is technically on the higher side, I’d wager that many of you who fall into this category likely engage in other healthy habits that may offset the risks—though only marginally.
If our goal is to improve healthspan, we must be aware of what affects it.
Tracking sleep Without Wearables
Daylight savings time disrupts our circadian rhythm, highlighting the importance of quality sleep—a critical but often overlooked factor in health and performance. While many people avoid wearables for sleep tracking, it’s still possible to monitor your sleep using smartphone apps. Tracking your sleep offers valuable insights into patterns, helps you make behavioral adjustments, and can even detect potential sleep disorders. By incorporating a simple app into your nightly routine, you can optimize your sleep without the need for a device. As we adjust to the time change, now is the perfect moment to refine your sleep habits for better health and well-being.
Daylight savings time presents us with an annual challenge: the disruption of our circadian rhythm. This change serves as a reminder of the importance of quality sleep, a crucial yet often overlooked cornerstone of health and performance. For those who prefer not to wear a tracker to bed, whether for comfort or privacy reasons, tracking sleep doesn’t have to be sacrificed. There are alternative ways to monitor sleep quality without relying on wearables.
Why Track Sleep?
1. Personalized Sleep Insights
Sleep tracking provides you with personalized insights into your sleep patterns, helping you understand both the quantity and quality of your rest. This knowledge is key for tailoring your sleep environment and habits to suit your specific needs.
2. Behavioral Adjustments
With data showing how certain behaviors impact your sleep, you can make targeted changes. For example, if reducing screen time before bed improves your sleep quality, tracking gives you concrete evidence to support and sustain that change.
3. Identification of Disruptive Patterns
Tracking can reveal disruptive sleep patterns—like frequent awakenings or irregular sleep times—which may prompt you to adopt a more consistent and healthier bedtime routine.
4. Sleep Disorder Recognition
Sleep tracking over time can highlight potential sleep disorders that might otherwise go unnoticed. Early detection is essential for seeking treatment and improving your overall sleep health.
5. Reinforcement of Good Habits
Simply tracking your sleep can reinforce good habits, holding you accountable to consistent practices like maintaining a regular sleep schedule, which promotes better long-term sleep quality.
The App Solution: Tracking Sleep Without Wearables
Your smartphone can easily double as a sleep tracker, providing valuable insights without the need for a wearable device. Here are a few standout apps that can help you monitor your sleep:
1. Sleep Cycle
• How to Use It:
• Download the app from your phone’s app store.
• Set an alarm within a 30-minute wake-up window.
• Place your phone on a nightstand near your bed with the microphone facing you.
• The app uses sound analysis to track your sleep stages and gently wakes you during the lightest phase of sleep.
2. Sleep as Android
• How to Use It:
• Download the Sleep as Android app.
• Set your wake-up time and choose any smart alarm options you prefer.
• Place your phone on your mattress to track movements via its accelerometer.
• Press ‘Start’ before bed, and the app will collect data on your sleep phases.
3. Pillow (for iPhone users)
• How to Use It:
• Download the Pillow app from the iOS App Store.
• If you have an Apple Watch, you can pair it with the app (but it’s optional).
• Place your iPhone on your nightstand or under your pillow.
• Activate the sleep monitoring feature and hit ‘Start’ before you sleep.
• The app tracks your sleep using audio and movement data, providing insights upon waking.
Consistency is Key
Regardless of which app you choose, consistency is crucial for gathering meaningful data. Incorporate sleep tracking into your nightly routine, and over time, you’ll accumulate valuable insights that can enhance your sleep quality. Remember, you don’t need a wearable to understand your sleep patterns—your smartphone can be a powerful tool on your wellness journey.
Wrapping Up
Tracking sleep without a wearable is not only possible, but it’s also a simple and unobtrusive practice that can provide significant insights into your health and well-being. As we adjust to the time change, let’s use this opportunity to refine our approach to sleep tracking. Whether you use an app or prefer to keep a journal, the key is finding a method that works for you and sticking with it. After all, quality sleep is a non-negotiable pillar of fitness and wellness.