Tag Archives: #healthyhabitsaddup

This one’s for you, ladies!!!

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How bout this?? We get to get STRONGER every decade 💪💪💪

Long post, but if you or anyone you love is just feeling “off”, this is worth the read!

This past weekend, I attended a conference where there was a huge focus on women’s health and the lack of research that has been done over the years. As a woman in my early 40s, I’m really starting to feel the effects of hormone changes, and I’m watching many of my friends, family and clients go through the beginning stages of perimenopause and menopause. And having worked with clients navigating this stage of life over several years, I’ve learned so much and am excited to share some of the important research being done.

But first, let’s talk about some (crazy) facts:
😡women were excluded from clinical trials until the 1990s. Like, what the actual…???
😳 Only 8.8% of funding from the NIH goes to women’s health.
🤦🏻‍♀️For many, many years, women were labeled as hysterical when talking about the symptoms they were experiencing at certain stages of life, and hysterectomies were actually performed to help women “calm down” in the past.
👎Currently, only 25% of clinical trials today include women, and less than 20% of OBGYNs are trained in menopause. Less than 7% of internal medicine doctors get trained in menopause.

And yet…
❤️many women, age 35 and up, are in perimenopause
❤️women spend 40% of their life in perimenopause!
❤️and it is this optimal time, the most important time of life, to take care of our health.

Why??
✅ During perimenopause and beyond, we start to see a huge increase in cardiovascular risk factors. Heart disease is the leading cause of death for women and much of this has to do with the decrease of estrogen that we experience. ✅Perimenopause lasts, on average, 2 to 10 years.

Common symptoms of perimenopause:
-vasomotor (like hot flashes and night sweats)
-sleep disturbances
-joint and muscle pain
-genitourinary symptoms
-weight gain
-anxiety
-Increase in visceral fat (the dangerous kind around our organs)
-Increases in cholesterol and triglycerides
-Decrease in HDL cholesterol
-increased risk of type 2 diabetes, osteoporosis and cognitive decline

So it is so important that we start talking about what we can do in our 30s and beyond to prevent some of these risk factors. Because we CAN do SO MUCH!!!

So where do we start???

✨ It’s really important that women are getting a comprehensive blood panel done in perimenopause and beyond, including LPa and APOB markers. Ask your doctor for this!
✨You’re going to want to optimize your body composition to decrease pain, decrease vasomotor symptoms, and protect your heart.
✨And then we’re going to talk about things that you can do every day through nutrition. This is the area that I love to talk about:

  1. Number one is protein pacing. You’re going to bookend your day with protein. I do like to use a protein shake in the morning and something called a tri-release protein at night. That’s super important because it’s low in sugar, low in carbs, and high in protein, which is important to do before bed.
  2. You’re going to make sure you’re using clean forms of protein. I could talk about this all day. Super important that we’re not using things with artificial sweeteners, artificial colors, excess sugars, et cetera.
  3. Adaptogens to help mitigate your hormone spikes. They can also help with sleep, stress and mood
  4. And then a supplement called Harmonia, which can be used alongside HRT (when that’s indicated).
  5. You’re going to use creatine, which is so important for our brain health, bone health, and muscle health (all things that start to decline in our late 30s)
  6. And you’re going to hydrate!! 🥥🥤love using electrolytes. It just helps your cells absorb water better.
  7. Lastly- do not forget the importance of strength training. Gone are the days of hours of cardio, under eating and skipping the weights 💪💪💪

Let’s not wait till we start experiencing severe symptoms to act on this!! I am offering 20% off my “women’s wellness pack” this week to celebrate the fact that women’s health is being talked about more and the fact that we have solutions that empower us to take charge of our health and prevent some of the symptoms that older generations have had to go through.

So please reach out. I will send you a link for 20% off your women’s wellness bundle. I’ll share recipes and grocery lists, share customized tips with you, and will throw in some workouts for you too.

Let’s do this, ladies!! To our health! ❤️💪🌻.

Grab your pack here:

https://www.isagenix.com/share/4LDSSE7

1 Supplement, Many Benefits 💪💪

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✨✨✨Fitness Friday✨✨✨

Listen up, friends…

Let’s talk CREATINE ⬇️⬇️⬇️

Today’s fitness post is also important for most everyone- all about the supplement you may not be using yet but likely will want to add to your routine!

A few fun facts about this incredible supplement:

✅️Creatine is actually the most researched supplement, with 500+ peer-reviewed studies backing its safety and effectiveness.
✅️This powerhouse supplement goes well beyond body building, with support for cognition, aging and recovery.
✅️Creatine combats age related decline – Natural Creatine levels decrease as we age, so supplementation becomes more and more important 💪💪

✨✨What Is Creatine?
Creatine is a naturally occurring compound used by every cell in the human body. 95% of the body’s creatine is stored in muscles. 5% is found in the brain and other organs.

Creatine helps produce cellular energy. It helps regenerate ATP, the body’s main energy source for muscles and brain function.

As always, be mindful of where you’re getting your supplements!! When purchasing your creatine supplement, look for:
✅️Micronized. For fast effective absorption and smooth mixing.
✅️A 3rd party tested supplement with one ingredient (creatine mono hydrate)
✅stimulant free and flavorless (so it’s easy to mix in anything!)
✅️Clinical Dose – up to 5g Creatine Monohydrate per serving

Now, let’s chat about creatine benefits:

💪💪FITNESS AND ATHLETIC PERFORMANCE – Increases power output, strength, and high-intensity exercise capacity across various sports and training styles. Creatine also helps with muscle recovery and decreasing post exercise fatigue and soreness.
❤️❤️LONGEVITY SUPPORT – Helps maintain muscle mass and function as we age, as well as joint integrity and brain health, contributing to better quality of life and independence in later years.
🧠🧠COGNITIVE FUNCTION – Supports mental clarity, memory, and focus- especially valuable during mental fatigue or for vegetarians with lower baseline levels
💃🏃🏻‍♀️WOMEN’S WELLNESS: particularly from peri menopause on, as creatine helps to counteract menopause related muscle and bone loss
🏋🏻‍♀️🚴🏻‍♀️METABOLISM SUPPORT and HELP TO BUILD AND MAINTAIN LEAN MUSCLE
☀️☀️SUPPORTS ENERGY
🥗🥒SUPPORTS PLANT BASED EATERS by filling in nutritional gaps in an easy to absorb, high quality daily dose.

I mean, part of me is just mad I waited so long to add this to my routine 🤦🏻‍♀️

I’m so excited to be integrating this incredible supplement and welcome any questions I can answer! Reach out, friends!

Tell me- are you using creatine yet?? And if not, try this one at a pretty darn good price:

https://jessicatreadwell1.isagenix.com/en-us/

To your health ✨✨

~Jess

But How Do I Get Rid of This??

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If I had a dollar…

For every time a client asked me “but how do I get rid of my belly?”

Well, first – I always like to remind people that health looks so different on everyone. And if you’re working with me, I really hope your primary goal is HEALTH.

But, 20 years of training/coaching clients, and the question still comes up all.the.time.

20 years later, and my answer remains the same:

Abs are made in the kitchen. Truly. It’s true. I promise.

80% of our efforts for achieving body composition goals should be focused on what we’re putting in our bodies. My secrets are protein pacing, significantly decreasing processed foods and eating more veggies. Like, 5-7 servings per day. These strategies will keep you full, keep things moving, help you build muscle and give you more sustained energy. The system I use incorporates high quality protein, organic greens and undenatured, well tested supplements to help me meet these goals. Message me if you want to give it a try for 30 days, risk free…

A day in the protein pacing life…never about deprivation over here!!

Next, I recommend strength training. I know…I went through all those phases in life where I tried to run, ride, row it all away. I don’t recommend. Cardio is SO important for health, but when it comes to building lean muscle (which we want to do to help burn more calories overall), we need to lift. We need to lift often. And we need to lift heavy enough with progressive loading over time. I can’t recommend enough the benefits of proper deadlifting, squating and heavy upper body lifting, but make sure your form is solid and you build up appropriately. If you want to know what this means, reach out!

Lift correctly, lift often, lift heavy- and your abs will work harder than you realize

Now let’s talk about stress and sleep. I’ll often ask clients how many hours of restful sleep they’re getting a night. Less than 7? This could definitely contribute to belly fat. Excess stress does the exact same thing, as the stress hormone cortisol contributes to weight around the belly that can be stubborn and hard to release. For this, I recommend daily walks (nature plus movement plus sunlight is a powerful combo), meditation/gratitude journaling/yoga and adaptogens.

Powerful morning combo: gratitude + adaptogens

You’ve heard me talk about cellular cleansing before. For good reason. This supported intermittent fast releases toxins, which tend to reside in fat cells in our bodies. It also lowers overall inflammation, and who doesn’t want that? This is a gentle cellular cleanse, it will not have you living in a bathroom, it improves energy and mental clarity and it includes yummy snacks you get to munch on while your body is doing the hard work of detoxing. Pretty great, right??!!

I know. It seems too good to be true. Best.detox. Ever 🙌🏼

Ok, ok…I guess we can talk about ab exercises now. Trust me, I did used to be that girl that did 1,000 crunches a day and I am here to tell you that it was pretty much a waste of my time. I do like tacking on a quick 5 minute ab workout to my workout routine 2 days a week maybe, but it’s really not a focus of my exercise these days. That being said, when I’m choosing ab exercises for myself and my clients, I choose wisely. Functional movements are my fave – rotation, woodchops, that sort of thing. I also have a solid appreciation for pelvic floor conditions and diastasis recti that so many of my postpartum mamas (including myself) have had – so I’m also hesitant to recommend full sit ups, constant flexion and excessive forward planks without real attention to what’s happening in the abdominal region. But, some of my faves that are safe for most everyone:

Side plank variations (side plank hold, leg lifts in side plank, “thread the needle”, side plank crunches…)

Oblique work (oblique v ups are a fave, but check with a pelvic floor PT first if you have any of the conditions mentioned above)

Russian twists (with or without weights and I prefer to keep my feet on the floor to ensure good form and muscle activation)

Ok, so there you have it. Tried and true advice that has worked for my clients and myself over the last 20 years, and that I expect will work for many more years. If I hear of anything revolutionary, I’ll let ya know. But in the meantime, lay off the 10,000 hours of ab work, focus on what’s going in your body and try one new nutrition, strength training or stress management/sleep strategy at a time.

Let us know what works for you or what you’re trying. And let’s all collectively agree to leave spot training in the far, far away past…

To your wellness,

~Jess

Supporting My Immune System, One Scoop at a Time 👌

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Last weekend, my little girl had the stomach bug. All she wanted was to cuddle, read books, have me sing her back to sleep. All I wanted to do was comfort her and remind her that she would feel better soon.


Fast forward a few days, and I started wondering “ok, when are the rest of us gonna get this?”Cause we all know how that works, right??


And, while I fully recognize we may still get this virus, or any others, this winter, that isn’t stopping me from doing all the things I can to keep our immune systems as robust as possible.
You all have read many of my blogs before about habits you can include in your daily life to best support your body’s natural immune defenses. So, I won’t sit here and remind you to get 7-8 hours of sleep and eat 5-7 brightly colorized fruits and veggies today (but please- keep aiming to do that).
Instead, I’ll share all that I’ve learned over these past few years about specific supplements that support the immune system.


Mushroom extracts: It can’t be just me they gets inundated with these ads, right?? Well, it’s for good reason. I’m still learning about these powerful ingredients. Reishi, turkey tail, shiitake, maitake…all such good varieties for supporting the immune system!


Fruiting bodies: Make sure your mushroom supplements include this. Supplements that include this part of the mushroom can be up to 30-50% more effective


No sugar! No gummies!: I’ll spare you my whole explanation about this. But sugar is definitely not supportive for the immune system, so having a supplement with too much added sugar wouldn’t be helpful either


GMP certified and third party tested. Again, this goes for all supplements. So so so important!! (Rule of thumb- don’t buy your supplements where you buy your toiled paper).


If you made it this far and you’re looking for a clean, well tested and highly effective supplement to provide immune support, use this link for 15% off. Better yet, message me for a link for 25% off!! https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/immune-shake-booster?pid=d3bf2f8e93b34bdc88efc2c05b360ba0

I love adding this to the kids’ yogurt, applesauce, etc. no taste and great for kids 4 and up 👌

Wishing you all a healthy, joyful holiday season. Stay well, friends ❄️❄️❄️❄️

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Special thanks to Camille Johnson (info@bereaver.com) for her excellent article about wellness for this week’s blog. This time of year, it can feel overwhelming to focus on our wellness goals, but Camille shares some great tips below to make your wellness goals achievable, enjoyable and easy to integrate into your busy life! Thanks, Camille for all the great tips!

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!

‘Tis the Season…to Stay Healthy 🍊🥕🥬💊

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This time of year, most of us are starting to think about ways to enhance our immune health. Working in healthcare and schools, and having two young kids, it’s definitely top of mind for me…


My fave tips for my clients this time of year are to focus on the basics:

✨exercise

✨stress reduction (I tend to favor gratitude journaling and daily meditation)

✨high quality sleep

✨quality nutrition


Do we notice a trend?? These are the basics for feeling amazing any time of year. These are ALWAYS the priority for me. But, I’d be remiss if I didn’t share what else I do to enhance my body’s natural immune defenses this time of year: ✨effective supplementation!!


I typically use an immune booster in my daily superfood shake, but I’m super excited about a new product that uses some key ingredients-


We’ve long known that vitamins C and D are powerfully supportive of our immune health, but NAC is another supportive molecule, as it is a precursor for glutathione (an important antioxidant for our immune systems). Which is why I’m pretty psyched that my favorite electrolyte drink now also has all three of these super important immune system supporters. What a convenient way to stay hydrated, help combat dry winter skin AND boost your immunity as we head into the winter months 👌👌

Here’s some more info about this awesome new product: https://jessicatreadwell1.isagenix.com/en-us/shop/targeted-health/hydrate-plus-immune-support?pid=a68038c8a22842a68c9ad910b2b6b371


Now, time for me to power down thedevices, do some evening meditation and focus on a good nights sleep!


Please share how you stay your healthiest during these winter months. I love learning from all of you too!!


To your health, ~Jess

Motivation vs. Reality

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Been there, done that…


I have a love/hate relationship with social media- probably like many of you. But, one thing I do love is the support and ideas we can all get from (positive) groups on there. I love the motivation and support of all my Peleton FB communities, so I do like to spend a little time each day reading through peoples’ posts.


One thing I’ve noticed lately is people posting this question: “How do I get the motivation to workout? I used to love doing X, Y, Z, and now I just can’t get myself to do anything”


So, here’s the thing. Motivation comes and goes and no one has it all the time. But, many people do work out consistently. Are they motivated every day?

Def not


Is it easy every workout?

Ha!


So how do they do it? More importantly, how can we get ourselves to initiate, re-engage in or stay consistent with a workout program when the motivation just isn’t there???


I have a few ideas:


1. Don’t put too much pressure on yourself. Seriously though. Just stop comparing who you are now with who you may have been at, say, 20 years old when you didn’t have a family, stressful job, time constraints, etc…Instead, just commit to doing ten minutes of a cardio workout and 10 minutes of any strength workout (choose what’s fun for you) and then move on with your day. Schedule it in your day, like you would a doctors appointment or work meeting. Over time, it will become easier to get that 10 minutes started and you will naturally want to increase the duration of your workouts- trust me!


2. Pair something you enjoy with the 10 minute workouts or “sandwich” it between two things you enjoy. Having something to look forward to while working out or right after will help your brain to associate exercise with something positive. I’m a sucker for a little Netflix/Hulu show or a podcast I’ve been dying to listen to- and I save said episode to watch/listen to ONLY during my workout.


3. Get yourself an accountability partner or group. I regularly run nutrition, wellness and healthy habit groups and my clients who participate have SO much more success than those trying to go at it alone. Twenty years in this industry and I can’t stress the importance of accountability and support enough.


If you’ve read this far, I hope you come away from this article knowing that: 1. You’re doing amazing and there’s nothing “wrong” with you for not being motivated and 2. You can feel amazing/energized and healthy again!! Start small, stay consistent, make it fun and get yourself a partner (or reach out to join one of my groups anytime!)

Would love to hear your tips for staying consistent with healthy habits too!!


To your health, ~Jess

The Future of Health Coaching

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It’s been a busy start to summer over here. Almost so busy that I haven’t told you guys about the incredible Health and Wellness coaching conference I had the pleasure to attend a few weeks ago. Leaving the kids and hubby to fly to California was not easy but I left feeling well informed, hopeful for the future of wellness coaching and SO inspired to continue sharing what I know to work for optimizing our health spans and lifespans 🙏


Here’s the hopeful news:
✨health and wellness coaches are beginning to be more and more recognized as valuable members of the healthcare team (as they should!). Recently, VA organizations have even incorporated health coaching into their programs with success (in the form of prevented suicides, as one example) noted in just this short time frame.
✨health and wellness coaching is being recognized in various medical journals (finally!)
✨health coaching programs are being rolled out in colleges, primary schools and retirement communities. Our reach is expansive and it’s a beautiful thing 🌻🌻🌻


The work we have ahead of us: ✅Due to (IMO, anyway) lack of understanding about the education and value of health coaches, we are not yet an integrated referral source in healthcare networks. I carry deep hope that, someday soon, more physicians, specialists, therapists and social workers will see the value of our work and refer patients our way.
That’s the major one, folks. So, my call to action for anyone reading this:
🌻If you have a friend who is a certified health and wellness coach, share their contact information, their websites and their content with anyone you know who can benefit.
🌻If you are a physician, know that your work is of immeasurable value! However, it might benefit your patients for you to acknowledge that your time with them is often limited. At the same time, humans are complex beings who need and deserve an ongoing, supportive and holistic relationship with a provider. Might there be a world in which we can work together to make this world a healthier place??
🌻As a health care consumer, advocate for what you deserve!! Right now, there are some modes of reimbursement available for health coaching. Keep asking your physicians and insurance companies and advocate for getting access to a certified health coach, especially if you are living with a chronic health condition, feel dismissed in any way by your health care team or would benefit from customized, client centered care as you aim to meet your wellness goals.


Thanks for hanging out with me on this soapbox, friends! I love working with my clients and I see a world we we all achieve better health outcomes through client centered, individualized, holistic care. Let’s do this, friends ☀️☀️☀️

To your health, ~Jess

How Does Your Protein Powder Measure Up??

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My favorite breakfast/post workout meal!! 💪

A very popular conversation topic that has come up with many of my clients lately is around the idea of protein shakes. The best part of this is I see that my clients are beginning to understand the importance of consuming protein to lose fat and gain muscle- and many are seeing the difference of paying attention to this macronutrient. 👌👌
Many people ask me what makes a protein shake good? Can we just buy our protein at the grocery store?? Can you buy the less expensive ones and are they still good??
My answer is a big huge MAYBE!! Here are some of the criteria you can use to see how your protein stacks up ⬇️⬇️
⭐️If you are replacing a meal- say breakfast-make sure your shake has a full macronutrient profile. Our brains and bodies NEED healthy fats and carbs too- so don’t go with just protein if this is a meal for you.
⭐️Look for UNDENATURED whey. If you can tolerate whey protein, it really is the most beneficial for muscle synthesis. But, not all whey is manufactured well. We want whey that was manufactured with low heat filtration, so the structure of the protein doesn’t get broken down before we can absorb it!
⭐️Happy cows🐮 If you’re consuming dairy, you’re really gonna do yourself a favor by making sure the dairy comes from cows that are never given any artificial hormones and are treated well (with lots of time on the pasture)
⭐️Protein pacing.For optimal results, make sure your shake has at least 20 grams of protein.
⭐️BCAA’s.💪🏻 Branched-chain amino acids are key here- which are high in undenatured whey protein. In particular leucine is considered the main signal in stimulating muscle synthesis while preventing muscle breakdown.
⭐️To my fellow plant based friends: We (thankfully) have lots more options these days when it comes to plant based protein sources, but not all are created equally. You want to make sure your plant based sources make up a complete amino acid profile. My favorite sources use some combinations of mung bean, fava bean, pea and brown rice.
⭐️No-Compromise!!! This is a BIG one for me! There have been multiple reports of protein powders containing lead/heavy metals and no amount of gaining muscle is gonna make that ok. Heavy metals are at least partially responsible for so many chronic conditions (skin conditions, gut conditions, insomnia, fatigue, the list goes on and on…) Make sure the company you purchase from is testing for these heavy metals!! Unfortunately, companies have to pay a bit more for this- so if you’re excited your Costco protein is half the price of others on the market, that is likely due to the fact that it is made with cheaper ingredients and not tested for these contaminants :/
These are the reasons I don’t shop for protein at my grocery store. Believe me- I have bought plenty from Whole Foods in the past, but finding a reliable, clean, high quality brand has completely changed that for me! The good news- there are lots of great options out there these days, but you may need to look beyond the grocery shelves…🛒

⭐️Lastly- and this is where I can go on a bit of a tangent…PLEASE watch for dangerous ingredients in your protein! Companies are catching on to the fact that consumers are monitoring their sugar intake. Which would be fabulous if it didn’t mean they were putting lots of other dangerous stuff in there :/ Highest on the lost of concerning ingredients for me: artificial sweeteners!! There are quite a few types out there, but some of the names to watch out for are aspartame and sucralose. The dangers of these are too extensive to list here. All I can recommend is researching and avoiding at all costs! Also- excessive sugar alcohols can be bothersome to some people (can lead to gut discomfort) so just check the label for those too. Carageeneen is another ingredient I would definitely research before putting in my body.


For those who don’t want to do all this research on their own, here’s my go- to brand: https://jessicatreadwell1.isagenix.com/en-us/search?q=Shakes&page=1


I’d love to hear if you’re practicing protein pacing these days and what benefits you’ve noticed too⬇️⬇️


To your health,

~Jess

How Alcohol Ages Us

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Friends- this month, I am proud to be celebrating “dry January” and hope you are too! Truthfully- it’s not something I ever thought about in the past…if I drink 2 drinks a week, that’s a lot. BUT, you know I’m a bit of a research nerd and here’s the thing…the research OVERWHELMINGLY points out that alcohol is a neurotoxin, leads to inflammation and leaky gut in even small doses, and contributes to aging, poor sleep and mood imbalances. Drinking more than 2 drinks a week for women or 3 drinks a week for men can lead to these results. (Don’t hate me for being the bearer of bad news, folks!) So, why not cut it out for a month, right?!?

If you’re over here celebrating “dry January” with me, or thinking about reducing your alcohol consumption, this week’s article is for you! Special thanks to our guest bloggers this week, Ark Behavioral Health. Ark Behavioral Health is an addiction treatment provider offering substance abuse treatment services in MA and Ohio. Check them out, folks- and spread their contact info to anyone you know who could use this support! Huge thanks to them for the work they do!!

It’s no secret that excessive alcohol consumption is not good for you. From fatty liver disease to a weakened heart and immune system, the health issues that may develop from alcohol abuse are well-documented. Mounting evidence also shows that people who drink heavily tend to age faster, both in appearance and bodily function.

Alcohol speeds up the aging process even for healthy-looking people who reap the benefits of physical activity and an otherwise healthy diet. The following is an overview of how alcohol ages us, both inside and out.  

Inflammation & Dry, Sagging Skin

Alcoholic drinks, particularly wines, beers, and mixed cocktails, can contain high amounts of sugar. Sugar in alcohol can lead to inflammation, which damages cells and tissue throughout the body. Too much sugar from any source can accelerate aging because it interacts with collagen and elastin in the skin, making it less firm over time. 

Alcohol’s dehydrating effects can also lead to dry, sagging skin that wrinkles more easily. Dehydration can also result in a loss of supple skin tone that gives a more youthful look. The skin may look parched, hollow, and wrinkled far beyond your years when alcohol is abused regularly. 

Loss in Bone Density

One of the most pernicious effects of alcohol is how it affects your body’s ability to absorb nutrients like vitamin D and calcium, an essential mineral for bone health. Studies show that excess alcohol consumption leads to a higher risk for osteoporosis. The 2022 study also showed that men who drink too much may produce less testosterone, a hormone linked to helping bones form, and women may have decreased levels of estrogen that can lead to bone loss.  

Nutritional Deficiency 

Heavy alcohol use also causes nutritional deficiencies due to the way it suppresses appetite and leads to consuming fewer healthy foods. A lack of essential nutrients accelerates aging by not giving cells what they need to regenerate. Deficiencies in B vitamins, zinc, and antioxidants show in dull, lackluster skin, hair, and nails. 

Lack of Restful Sleep

While a few drinks may help you fall asleep faster, alcohol reduces restorative REM sleep. People who get less deep sleep tend to look and feel older, with dark circles under their eyes, lower energy levels, and dull skin. Adequate sleep is essential as it allows the body to restore itself on a cellular level.  

Alcohol-Related Brain Damage

Over time, drinking can shrink brain cells and lead to alcohol-related brain damage as well as certain types of dementia. Symptoms of this may include a lack of judgment, limited emotional control, anger issues, and problems staying focused. Accelerated cognitive decline robs you of your youthful vibrancy and independence. Brain aging also makes you less sharp and capable of participating in activities. 

Heart Problems

Drinking too much can cause high blood pressure, arrhythmia, cardiomyopathy, and stroke. The heart can wear out before its time, requiring medication, medical procedures, and drastic lifestyle changes to remain operational. When the heart ages prematurely, you will feel fatigued faster and limited in what activities you can participate in. 

Other Life-Threatening Medical Problems

Prolonged heavy drinking can lead to a myriad of medical issues that affect vital organs and make the body feel weaker. Liver disease, pancreatitis, high blood pressure, stroke, and diabetes are more likely to occur, as are other serious diseases. These ailments can leave you dependent on medications and frequent doctor visits to stay healthy. 

Is There a Safe Amount of Alcohol? 

Current research shows conflicting information about whether there is a safe or even healthy amount of alcohol that people can consume daily. Any amount of ethanol inhibits the liver’s ability to remove toxins from the body in an efficient manner. 

If you want to look as youthful as possible, it’s probably best to abstain from alcohol as much as possible. If you do drink, limit yourself to 1-2 drinks up to 3 times per week maximum. You can also prioritize nutrition, hydration, restful sleep, and exercise to counteract alcohol’s aging properties. 

From increasing disease risk to damaging our youthful looks, alcohol takes a heavy toll on the body and mind. Moderation is key, along with implementing healthy habits to deter premature aging.

Hope you guys soaked in some of that amazing info too! Let’s all move that needle this next month to continued better health!

To your health,

~Jess