Common Unhealthy Habit Linked to Early Death

This was the intriguing headline linked to a study that was published on August 16^th, 2024. That “unhealthy habit” turned out to be alcohol.

The conclusion of the study was that people over age 60 who drink alcohol regularly are at an increased risk of early death, particularly from cancer or issues related to the heart and blood vessels. 

More About the Study

That’s according to a new large study by JAMA Network Open, building upon numerous other recent studies, concluding that any amount of alcohol consumption is linked to significant health risks.

That’s a big change from decades of public health messaging suggesting that moderate alcohol intake (one or two drinks per day) wasn’t dangerous. Recently, experts have uncovered flaws in how researchers came to those earlier conclusions.

In this latest study, researchers analyzed health data for more than 135,000 people, all of whom were at least 60 years old and lived in the United Kingdom. The average age of people at the start of the analysis period was 64.

The researchers compared 12 years of health outcomes for occasional drinkers to those who averaged drinking at least some alcohol on a daily basis.

Occasional drinkers had less than two drinks per week. The high-risk group included men who averaged nearly three drinks per day or more, and women who averaged about a drink and a half per day or more.

What The Study Showed

The analysis showed that compared to occasional drinking, high-risk drinking was linked to:

• A 33% increased risk of early death,
• A 39% increased risk of dying from cancer,
• A 21% increased risk of dying from problems with the heart and blood vessels.

More moderate drinking habits were also linked to an increased risk of early death and dying from cancer. Even one drink or less daily was associated with an 11% higher risk of dying from cancer.

If you are someone who enjoys a glass (or two) of wine at the end of the day, then this new information may cause you some concern. While there is no need to panic, this may be an opportunity to reflect on your alcohol consumption.

Ditching the booze completely might be a stretch too far, but when was the last time you took a significant break?

Is It Time to Take a Break from Alcohol… For 66 Days?

Alcohol is insidious. It creeps up on us, and, in fact, 20% of social drinkers will become dependent over the years. That’s why an annual dependence check is so important. If you find 66 days without alcohol a breeze then that’s great – no problem, nothing to see here!

However, if you can’t get through 66 alcohol-free days, or if the very thought of giving up your nightly glass (or two) of wine sends a little shiver down your spine, then that’s a sure sign that you need to take a break.

Why 66 Days?

66 days is long enough to change a habit and build a new neural pathway according to research by Dr. Philippa Lally from University College London. So, if you do want to try out the alcohol-free lifestyle, then you will find it SO much easier after 66 days.

Even if you are just sober curious or looking to cut down a bit, the 66-day break will be beneficial. At the end of the Challenge, you will find it SO much easier to drink within the low-risk levels of one and a half bottles of wine (or six beers) a week.

10 Quick Reasons Why Taking a 66 Day Break Could Be a Gamechanger

1. The first 30 days of any alcohol-free challenge are usually the most difficult ones. Hang in there and it gets easier and easier.
2. You will have a great reason for not drinking: “No thanks, I’m doing a 66-day Challenge.”
3. Your mind will clear, and your creativity will get a boost. Most importantly, you may just decide that you love living alcohol-free!
4. After 66 alcohol-free days, you will have built a new sober “neural pathway,” making it much easier to carry on if you wish.
5. You will make healthier food choices, feel more like exercising and ditch those extra kilos. Drinking alcohol just doesn’t fit the wellness trend.
6. The benefits that come in after 2+ alcohol-free months are significant – weight loss, clearer skin and fresher looks for a start.
7. Alcohol is an addictive drug, and 20% of social drinkers will become dependent over the years. Regular breaks to test your dependence are essential.
8. More and more people are becoming sober curious – why not join them and dip your toe in the cool waters of sobriety? You might just decide to stay!
9. Your sleep will improve. When we drink, we get only 2 or 3 cycles of REM sleep. To feel rested and refreshed we need 7! No more 3 am wakeups, feeling anxious.
10. More time! We are all “too busy” these days, so ditching the booze will free up extra time. You’ll have more energy in the evening and start to love early mornings! Just substitute your evening wine(s) with a delicious alcohol-free drink.

Health Reasons to Take a Break from Booze

I was delighted to see the new research which suggests that we avoid alcohol when we hit 60. I’ve been writing articles on this topic for years. Here’s one you may want to check out: 6 Reasons to Ditch the Booze after 60.

If you’ve been drinking heavily for years, then you may be wondering if taking a break from alcohol is even worth it – will it make any difference?

Well, the answer is a big fat yes!

The human body is amazing, and your health will improve as a result of ditching the drink – even for 66 days. Better hydration and improved sleep will increase your productivity and daily wellbeing. Your liver, stomach, and skin will also benefit from not having to deal with the daily onslaught of ethanol.

Let’s break those health benefits down:

Sleep

Sleep is the foundation of good health. Although we may feel that alcohol helps us to fall asleep, in fact, it is preventing us from getting the deep restorative sleep that we need. As the alcohol leaves our body (usually about 2–3 am), we will wake up, often feeling anxious and dehydrated. An alcohol-free month will give our bodies a chance to get some proper rest.

Liver

The liver is an amazing organ, and it does recover very quickly. Staff at the British magazine New Scientist had medical tests before and after Dry January and found that liver fat had dropped between 15–20%. Liver fat is a precursor to liver damage. Tests on liver stiffness also yielded similar results.

Cancer

Alcohol is now linked to 7 different types of cancer. The risk increases the more you drink. Just 3 drinks a week raise your breast cancer risk by 15%. Drinking more than one and a half bottles of wine a week puts your health at risk, so use this alcohol-free month to “reset” before drinking again within “safe” guidelines.

Blood Pressure

Drinking too much alcohol can cause your blood pressure to rise over time. After 3–4 weeks of not drinking, your blood pressure will start to reduce. Reducing your blood pressure can be crucial as it can help to lessen the risk of health problems such as stroke and heart disease.

Gut Health

Alcohol can lead to a leaky gut, and can interfere with how the immune system functions, leading to increased inflammation within the gut and elsewhere in the body. When we consume alcohol, our immune system will fight it, as it would fight a disease. Covid taught us that we need to keep our immune system strong and focussed on protecting us from disease.

Hydration

When you drink alcohol, you lose around four times as much liquid as you actually drank. Therefore, giving up alcohol can help you keep well hydrated, which is beneficial for your brain. Your mood and concentration will be more stable, you will have more energy and motivation – what’s not to like!

Weight

Quite apart from the calories in each drink, alcohol is a major driver of overeating. We all know how alcohol weakens our healthy eating resolutions. Suddenly, those nibbles at a cocktail party look irresistible. In a recent study, people having two alcoholic drinks with food consumed 30% more food than those drinking water.

Mental Health

Alcohol is a depressant and although it will give you a brief chemical high, it will leave you feeling down the next day. We often drink alcohol to alleviate anxiety and depression but in fact, it will have the opposite effect.

66 days off alcohol will give you a taste of the benefits of quitting alcohol forever. It will kickstart your health, freshen up your looks, and give you a new sense of energy and purpose. Most importantly you will have tested your dependency on alcohol – if it was a breeze, then well done!

If it was really hard, or if you just couldn’t do it, then you need to consider your relationship with alcohol and make some changes. Tribe Sober can help.

The following section added by Sixty and Me.

Frequently Asked Questions About Taking a Break from Alcohol After 60

Is it really necessary to stop drinking completely, or is moderation enough?

While moderate drinking used to be considered safe, new research shows that even low levels of alcohol may increase the risk of early death, particularly from cancer and cardiovascular issues. Reducing or eliminating alcohol, especially after 60, can lead to better health outcomes.

What health benefits can I expect if I take a break from alcohol?

Many people report improved sleep, clearer skin, better mood, weight loss, lower blood pressure, and increased mental clarity. Internally, your liver and gut get a chance to recover, and your immune system can function more efficiently.

I only have a drink or two each night. Isn’t that considered safe?

Even one drink per day has been linked to an increased risk of certain cancers, especially breast cancer. The “safe” drinking limit is now considered to be no more than one and a half bottles of wine or six beers per week.

How do I know if I might be dependent on alcohol?

If the idea of going 66 days without alcohol makes you anxious, or if you’ve tried to cut back and found it difficult, these could be signs of psychological or physical dependence. A regular “dependence check” can help you assess your relationship with alcohol

I’ve been drinking regularly for decades. Is it too late to change?

It’s never too late. The human body is incredibly resilient. Even a short break from alcohol can improve liver health, sleep quality, hydration, and mental wellbeing, regardless of how long you’ve been drinking.

How can I stay social and still avoid alcohol?

You can still participate in social events, just bring your own non-alcoholic drink or order a mocktail. Many people find that others are curious and supportive. Having a go-to phrase like “I’m doing a 66-day health reset” can also make it easier to say no.

Read more: Alcohol and Women’s Health: Joining the Dots.

Let’s Have a Conversation:

Do you take regular breaks from alcohol to improve your health and test your dependence? Does the thought of going 66 days without alcohol make you anxious? Were you aware that the low risk guideline was just a bottle and a half of wine a week? Do you often do Dry January but find yourself “white knuckling” it and longing for February?