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How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind

Drinking alcohol is a big part of the social fabric in the United States. Just last night, my wife and I had friends over to our house for a drink before dinner. We were going to try a new restaurant that had gotten some great buzz. And the hype was well deserved, the food, atmosphere, and service were amazing. As part of the social activity of the evening, we had a drink before the dinner and another one at the restaurant.

Part of a very common social scene. But when drinking has become an addiction or is affecting your health, it’s definitely a good idea to quit drinking.

Here we will look at how to the consequences of drinking to much and how to quit drinking for a healthier body and mind.

How much alcohol is too much?

This is a great question to ask in our discussion of how to quit drinking for a healthy body and mind. Let’s look at several definitions of how much drinking is too much and when it can become a problem.

A recent study that was published in 2018 says it has found the magic number. After analyzing data of 600,000 people who drank between zero and 350 grams of alcohol per week they came to the conclusion that 100 grams per week was the magic number.

People who drink more than 100 grams of alcohol per week, the equivalent to 6 glasses of wine, had increased risk of stroke, heart disease, heart failure, fatal hypertensive disease, and fatal aortic aneurysm.

There is also research that has been done that suggests a different number. In other studies excessive drinking is defined as either drinking too much in one sitting or over the course of a week.

For men the number is 5 or more drinks in one sitting or 15 drinks over the course of a week. For women that number is 4 drinks at one sitting or 8 over the course of one week.

According to this definition 29% of the population can be defined as “excessive drinkers” but 90% of those do not fit the definition of alcoholism. So even though someone is characterized as an “excessive drinker” by these studies, they don’t meet the definition of an alcoholic. Interesting.

I used to be neighbors with a guy that drank 12-18 beers a day and smoked a pack of cigarettes a day and was never sick. I know another person who felt she was an alcoholic, quit drinking, and joined AA 15 years ago even though she never drank more than 2 glasses of wine at a time. I think it depends on the person.

If drinking is adversely affecting your life in some way, you are most likely drinking too much. It could be that you are too tired and hungover to do the things you like. Maybe you call in “sick” to work more often than you should. You speed through time with your kids in order to get to the beer quicker than you should.

Whatever it might be. If drinking is adversely affecting your life in some way, you might want to take a look at how much you drink.

Now on to exciting ways of how to quit drinking for a healthier mind and body!

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What alcohol does to your body and mind

It’s pretty intuitive that alcohol probably isn’t the best thing for us. We’ve all read or heard about how alcohol in moderation can be good for us. There’s probably some truth to this but it’s best to seriously look at the research before putting too much stock in it. Many of these studies suggest that drinking in moderation equals 1 drink a day for women and 2 per day for men.

When you drink alcohol, what does it do to your mind and body?

When you first drink alcohol, it triggers the release of endorphins which are chemicals that produce feelings of pleasure. This is a good thin, right? Maybe, but alcohol also does other things to you.

Here are some things that drinking alcohol does to your mind and body:

Your body on alcohol

There are many ways in which alcohol affects your body in the short term. Let’s start with the always fun hangover.

A hangover is caused by several factors including dehydration, the fact that alcohol upsets your stomach lining and opens up blood vessels which leads to a greater chance of a headache, and the fact you don’t sleep very well after a night of drinking.

Other short term effects of alcohol on your body include dulled senses, lack of coordination, slurred speech, blurry vision, poor balance, dizziness, nausea, and bad sleep to name a few.

Let’s not forget that the lowered inhibitions can lead to making dumb decisions such as smoking which is bad for your body as well as doing really dumb stuff like driving when you shouldn’t. This puts not only yourself at physical risk but others as well.

Long term effects of alcohol on your body include stomach ulcers, immune system deficiencies, nerve damage, liver disease, pancreatitis, damage to the heart muscle, cancer, vitamin deficiencies and other cardio vascular issues.

Your mind on alcohol

When you first drink alcohol, you may feel more social and talkative. This is the classic “loosen up with a few drinks” feeling. And it’s true that many people become more vocal and outgoing while drinking alcohol.

It’s good to remember though that alcohol is a central nervous system depressant. The depressive effects of alcohol can be seen when people drink too much and suffer from slurred speech.

The pleasant feeling many people get when they drink alcohol is due to the effect it has on the dopamine site in the brain. This is short lived. When someone continues to drink their short term memory becomes impaired.

If someone drinks too much, they may experience a “blackout” which is not being able to remember what happened. In general, short term effects on the mind are short term memory impairment and blurry thinking. As many of us know it also loosens inhibitions and of course there could be potential consequences of that.

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If you a heavy drinker for years, there are long term effects of alcohol to the brain. One of the biggest ones is developing deficits in brain functioning.

Long term drinking can alter your brains hard wired ability to think, even if you have stopped drinking. In other words, it can cause permanent damage to your brain. The brains of long term drinkers can also diminish in size. Scary.

It’s important to remember that not all of alcohols effects on the mind, both short term and long term, are known. This is an area that is still being studied.

How your body and mind benefits from not drinking

Here’re several ways your body and mind benefit when you decide to quit drinking;

You will sleep better.

This benefits both your body and your mind. Even though alcohol is a depressant and makes you feel more tired in reality, you don’t sleep as well with it in your system.

The reason is it disrupts your alpha waves. When you quit drinking your body will rest better which not only improves your energy level but also your concentration, mood, and mental performance.

You’ll lose weight.

Alcohol is full of empty calories. An average beer contains approximately 150 calories. If you are a weekend drinker and typically have 5 beers Friday and 5 beers Saturday, that’s 10 beers and 1500 calories saved in a week. That’s pushing a full days worth of calories right there.

Not to mention losing the bloated feeling. When my wife was pregnant with our first daughter, I quit drinking as well. I lost 12 pounds in 3 months.

Your skin will look better.

Since alcohol is a diuretic, you urinate more when drinking on a regular basis. This causes you to be less hydrated than you should be. When you quit drinking, you’ll be more hydrated and this shows up on your skin in a positive way.

You are able to concentrate better.

Several studies have suggested that your concentration levels can improve up to 18% and your work performance can go up by 17% after a month of not drinking any alcohol. That’s substantial.

Your immune system improves.

Know how heavy drinkers are more susceptible to serious infections like tuberculosis and pneumonia? That’s because alcohol suppresses both the innate and the adaptive immune systems.

When you quit drinking, your body is much better at fighting off infections because the immune system is no longer suppressed.

Your head will feel clear and alert.

Alcohol can disrupt the way neurotransmitters work in your brain. You chalk up the foggy brain to a hangover but there’s more happening than that.

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Your neurotransmitters aren’t working as well, especially if you’ve been a heavy drinker for a long time.

After you’ve put alcohol in the rear view mirror for several months, your head will feel more clear than it has in a long time.

Your muscles will thank you.

If you are someone who works out and enjoys staying in shape, your muscles could benefit if you quit drinking. For one thing you put a lot of hard work into building up muscle and staying in shape.

Drowning your muscles in beer and wine only helps add empty calories. There has also been recent studies that suggests that alcohol my decrease the production of human growth hormone which is a key part of muscle building and repair.

How to quit drinking for a healthier body and mind (Step-by-step guide)

So how to quit drinking? It’s all about changing habits.

Let’s review some of the major steps:

Step 1: Admit you have a problem.

Awareness is the first step in wanting to change any situation and it’s just as true here.

When you find yourself thinking more and more often that drinking is creating problems in your life, it’s probably time to admit you have an issue with drinking too much.

No shame in admitting it. Many people have issues doing too much of lots of things.

Step 2: Think about why you should quit.

When we think about the long term effects such as cirrhosis of the liver, it’s not usually enough to make us quit. The reason is because it’s not real yet.

Think about the very real short term effects drinking has. If you drink 4 drinks at a time, 3 days a week and each time takes 2 hours, you’ve “lost” 6 hours a week to drinking. Add in the cost of the alcohol, say $30 a week (and that’s being generous) times 52 weeks a year; you realize you’re spending over $1500 a year on booze.

And then toss in the things you miss out on by drinking it becomes much more real.

Step 3: Focus on being sober.

When you decide to quit drinking alcohol, that has to be front and center of your attention all the time. It has to be the driver of you day, the foremost on your mind.

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Figure out how you are going to achieve not drinking and stick to it. It has to be the framework for your life until you get established as a non-drinker.

Step 4: Change your environments

This is a tough step. You have to change multiple things that have been central to the way you live your life. Probably the most important is some of the people you hang out with.

You can’t go to happy hour anymore or similar type situations. You’ll most likely have to not only cut certain people pretty much out of your life but also alter the places you go.

Step 5: Keep adjusting your attitude

When drinking is a big part of your life, it is difficult under the best circumstances to quit.

You will get mad at people who think they are “helping” you. You will most likely get down on yourself and beat yourself up internally. You might have trouble falling asleep and your mind will think about drinking a lot.

Keep pumping yourself up and know that you are working towards a goal that you know is right for you.

Step 6: Get help from rehab or support groups

Many people are not able to quit drinking on their own. If you find yourself unable to quit drinking on your own, you might want to consider checking into a rehab facility. Another option is joining a support group such as Alcoholics Anonymous.

There a variety of support groups and rehab facilities that can help you on your road to quitting drinking.

Step 7: Keep on keeping on

If you decide to remove alcohol from your life for good, it will be an ongoing process. Once you get through the initial stage and then are a non-drinker, you will have to work on it as long as you want to not be a drinker.

This isn’t as bad as it sounds though. This is really true of any situation you want bad enough.

If you want to be in great shape, that takes ongoing commitment. If you want to make a million dollars, that takes consistent and ongoing hard work and hustle.

Any major life improvement is constant hard work.

The bottom line

We’ve taken a look at how to quit drinking for a healthier body and mind. It’s readily apparent how much alcohol is woven into the fabric of our society. Like everything else in life that’s a choice and there’s a lot of people who don’t drink.

If you decide that drinking isn’t for you, you are on your way to a healthier body and mind. And don’t forget another way that quitting drinking will benefit you — you’ll save money!

Featured photo credit: thom masat via unsplash.com

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Mat Apodaca

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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