Resolving to Drink Less

 The new year is often a time for reflection and goal setting. Many people take this time to make resolutions. Some would like to save more money or lose weight. If you threw back too many toasts on New Year’s Eve, you may have “drink less” on your list of resolutions in the new year.

Many Americans enjoy having a drink occasionally, and today’s older adults grew up in the “Mad Men” culture where an office cocktail (or three) was more common. But overindulging in alcohol consumption can have many bad effects on our health, especially as we get older.

The Centers for Disease Control says that alcohol contributes to almost 50,000 deaths annually. And there are special considerations facing older adults who drink. As we get older, we are more sensitive to alcohol. That glass of wine might be hitting quite a bit differently than it did in your thirties. Alcohol can also contribute to falls in older adults, and we know that falls can cause a spiral of health problems that lead to less independence in older adults. Heavy drinking can exacerbate health problems common in older adults, such as diabetes, high blood pressure, memory problems, and mood disorders. Older adults are also more likely to be on certain medications that can have adverse reactions to alcohol. We also know that alcohol disrupts sleep when our brains should be doing the important work of cycling through REM and non-REM sleep and performing “routine maintenance” that keeps us at peak cognition while we are awake.

So there are lots of good reasons to quit or cut back. Drinking less is better than drinking more. If you or a loved one has resolved to cut back on your alcohol intake, what practical steps can you take to achieve that goal?

First, be kind to yourself. It takes time to switch habits. You probably didn’t build this habit overnight, and it will take time to wind down. You are taking an important first step.
Next, get a handle on the problem. Do you know how much you are currently imbibing? Make a drinking diary to track how much you are drinking and how it makes you feel. Putting it into writing can help you view the problem as a whole. Then, you can learn your patterns of drinking and discover possible triggers. Do you always drink at home when you are alone? Make a plan to call a friend or go to a fitness class during this time.

If your other resolutions are to lose weight and save money, quitting or cutting down on alcohol can solve those two problems at once! Beer can be surprisingly calorie-laden, but you won’t find that out from the can. As a legacy of the prohibition era, alcohol is regulated by a different entity than the Food and Drug Administration, so it does not typically have to label nutritional information. That can make it harder to find out just how much sugar is in your wine or make a healthier choice. You can use online calorie calculators to see how much your evening cocktail or glass of wine is affecting the numbers on the scale. And as you cut back, put the costs of a six-pack or a cocktail into a jar, and you can literally watch the money pile up. Having that visual might be an effective motivator!

If you try to cut down and find you are having trouble, there is no shame in asking for help. Talk to your doctor about counseling, a support group, medications or entering a treatment program. 

One of our clients in Milwaukee, Jim, lives alone and doesn’t have family in the area. Clearly, he’s lonely and spends most of his days in his home watching TV and taking care of his dog Jake. Oftentimes he would pass the evenings aways by drinking three to four beers, and then nod off to sleep. He woke up regularly throughout the night and rarely got more than 5 hours of good rest. This only made his mood worse during the day and led to some depression. Being a veteran, Jim qualified for Home Health Aid service through the Milwaukee Veterans Administration office.

After the assessment was completed by our Director of Care, Susan was selected to provide some care for Jim. Although he needed some light housekeeping assistance, what emerged is that Susan provided some much-needed companionship. As part of establishing their working rapport, Susan gained more influence with Jim, and leaned on him, when appropriate, to curb his evening beer consumption. Over time Jim lightened up, both related to his mood, and in terms of his alcohol consumption. Susan’s visits continue, and Jim is making headway toward living a better life.

Right at Home’s in-home caregivers help older adults living in their homes make better lifestyle choices. Whether that’s cooking preparing nutritious meals, companionship, assistance with physical fitness, or transportation to community events. Contact Right at Home Milwaukee South for an in-home assessment.