Tag: Habits

January 2, 2021April 9, 2022

What Happens When You Quit Alcohol

Lower Your Blood Pressure and Cholesterol, Boost Your Immune System

by Kelly R. Smith

You are now entering the alcohol free zone

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This article was updated on 01/09/21.

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Were you one of the ones that woke up on the first morning of the new year and made a New Years resolution to quit drinking alcohol? You’re not alone. It is most likely the one day of the year that the greatest number of people pledge to embrace sobriety. Now you’re wondering what changes you will go through along your new lifestyle path. As with any habit or addiction, it varies from person to person but there are some concepts that are generally accepted.

But ask yourself, is going it cold turkey for you? That is a personal decision and a judgement call only you can make after stripping away all the protective (and most often misleading) internal dialogs. Many people find that they can eliminate alcohol cravings with the euphoric mood that using legal CBD Delta 8 (products infused with hemp THC or HCC) brings to the table. Use VIDA10 for 10% off first order of Vida Optima brand products.

How Sobriety Changes Your Body

WebMD.com says that if you are used to drinking anything more than one drink per day, “cutting back or quitting may lower your blood pressure, levels of fat called triglycerides, and chances of heart failure. Heavy drinking — at least 15 drinks for men and eight or more for women a week — can take a toll on the organ [liver] and lead to fatty liver, cirrhosis, and other problems. The good news: your liver can repair itself and even regenerate.”¹

Whether losing weight, with intermittent fasting or some other method, was part of your impetus or not, that’s another nice side effect for a variety of reasons. Ditching alcohol means ditching empty calories. Also, since alcohol ramps up your ravenous appetite, you can easier resist impulsive overeating. Liquor also makes you more impulsive, and makes you lose your inhibitions so you are less able to resist the extra fries.

Alcohol and Your Immune System

Any alcohol consumption affects your immune system negatively, and the more you drink, the worse it gets. The US National Library of Medicine/National Institutes of Health Search says, “Clinicians have long observed an association between excessive alcohol consumption and adverse immune-related health effects such as susceptibility to pneumonia. This issue of Alcohol Research: Current Reviews (ARCR) summarizes the evidence that alcohol disrupts immune pathways in complex and seemingly paradoxical ways. These disruptions can impair the body’s ability to defend against infection, contribute to organ damage associated with alcohol consumption, and impede recovery from tissue injury.”² And as we now know, many COVID-19 deaths are related to or precipitated by pneumonia.

Alcohol also alters the numbers of microbes in your microbiome and the structure and integrity of your gut are altered with alcohol intake. This is comprised mainly of your prebiotics, probiotics, and synbiotics.

When you stop consuming alcohol, you start rebuilding your microbiome. There’s no way to know how much time is needed to rebuild your gut, of course, since each person’s microbiome is unique — but eating a diet that is high in fiber (such as fruits, vegetables, beans and whole grains) along with probiotic foods (yogurt and kimchi) can help you on your path to getting your gut healthy again.

Changes to Your Brain

There are known physical consequences resulting from heavy alcohol use. Two examples are liver damage and high blood pressure. Alcohol use at any level, however, also has its down side for your brain. It causes mental fog, anxiety, loneliness, and mood changes. Once you wean yourself off the bottle, your brain can begin the healing process and restore your brain’s natural function.

Your brain’s frontal lobe is responsible for a number of critical functions including reasoning, behavior control, memory, and motor function. The lobe takes a heavy hit when you drink to excess. Renewal Lodge has some good news though. They say, “Rational decision making and impulse control are crucial in fighting addiction, and luckily these powerful functions of the brain will return as you begin to heal.”³

Another thing that indulgence in spirits does is to create a complex imbalance of dopamine in your brain. A release of dopamine happens when you are involved in activities that you find pleasurable, such as eating candy, drinking coffee, or playing sports, and it teaches your brain what actions to repeat, and eventually, to crave. Insidious, yes?

Alcohol use overwhelms your brain with dopamine but it also reduces your brain’s dopamine receptors at the same time. When at first you stop drinking, the absence of dopamine along with diminished receptors may lead to feelings of sadness and hopelessness. The good news is that over time your brain will begin to normalize the dopamine levels as well as your brain’s response to it without the presence of alcohol.

An Experiment of One

Doing the research for this article, it all sounded fascinating. The fact that we are all so different means that these effects of going sober should be highly individualized. I decided to throw my hat into the arena as a test subject. I will be reporting on a weekly basis.

A couple of things to mention here; whether they matter or not I do not know but I’ll throw them out there. I am taking Lisinopril, an ACE inhibitor, and a diuretic, to control high blood pressure. Also, I have been doing intermittent fasting for about three months now

Week One. The first thing I noticed was having a hard time getting sleepy in the evenings. Even after a couple servings of camomile tea and a melatonin supplement, I didn’t feel ready to go to bed until midnight. Even at that, it took an hour or so to drift off. My dreams were very vivid and indulging in a bit of lucid dreaming way fun. In the mornings I was very groggy. Where’s my espresso?
Week Two. I’m still having a hard time getting to that sleepy state in the evenings. The good thing is that when I do lay down, I fall asleep very quickly, not so much “chattering monkey” in my head keeping me awake. I have more energy during the day.
Week Three. I’m getting sleepy earlier, going to bed earlier, and falling asleep faster. My Garmin GPS watch also monitors my sleep. I used to always register more “light sleep” than “deep sleep” but now that has reversed. Dreams are still fun. In addition to no alcohol, I’m using my blue-light blocking glasses at the computer consistently (Blue-light messes with your natural melatonin, and so, your sleep cycle).

Week Four. Sleep is now stabilized and I have more energy during the day. I’ve lost 5 pounds, a bit more than 1 per week! My energy level has been increasing steadily. I’m back to my stretching routine twice a day and I’m averaging 22,000 steps per day. 4 to 7 miles of that is walking my black-mouth cur, Frankie. That’s him in my author bio below. My average resting heart rate is 70. My VO₂ Max has gone from 27 ml/kg/min to 28 ml/kg/min. This is the maximum amount of oxygen you can utilize during exercise. It’s commonly used to test aerobic endurance or cardiovascular fitness. So, an upward trend. That’s a good thing. All this is just more data I’m getting from my Garmin GPS watch. For anyone who likes to track and analyze dieting or fitness progress, an instrument like this is essential to gain an insight on what is working and what areas you need to work on.

I’m looking forward to seeing what happens during week five after I quit drinking alcohol. Check back.

References

WebMD.com, What Happens to Your Body When You Stop Drinking Alcohol, https://www.webmd.com/mental-health/addiction/ss/slideshow-quit-alcohol-effects
Dipak Sarkar, M. Katherine Jung, H. Joe Wang, Alcohol and the Immune System, The US National Library of Medicine/National Institutes of Health Search, Alcohol and the Immune System, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/
Renewal Lodge, 5 Ways Quitting Drinking Affects Your Brain, https://www.renewallodge.com/5-ways-quitting-drinking-affects-your-brain/

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November 23, 2020April 9, 2022

How to Stop Overeating

Thanksgiving, Christmas, and Everyday Feasting to Excess

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This post was updated on 04/17/21.

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It may seem odd — many of us eat way too much at Thanksgiving dinner. And then again on December 25th as if it was a Christmas tradition. And then what? According to the site Wild Simple Joy, the number 1 New Years resolution is to practice intuitive eating. This means, “Make a resolution to sit down and focus on your eating instead of multitasking. Practice listening to your body when you are thirsty, ACTUALLY hungry, and full (or something else, like just tired!)”¹ Basically, pay attention and stop overeating!

Strategies to Stop Overeating

Don’t wait until you are starving. Many of us are not very good at knowing when we’re hungry until it’s too late. This leads to overeating by over-filling the feed bag and then scarfing it down, going past our fullness level before we realize it.
Pose the question — am I hungry enough for an apple? Why? Most of us can always find room for more desert but a piece of fruit? Not so much.
Drink a glass of water, ice tea, or cold brew coffee. This will partially fill your gut and trigger the “full” signal sooner. It will also begin to kick in your digestion process.
Enjoy your first few bites of your meal. Really tune in to the first few mouthfuls. “Your taste buds desensitize to food within the first few minutes, which make food not taste as good after that last bite threshold,” explains Stephanie Grasso, RDN. “Chewing slowly during those first few bites will not only delay overeating, but also allow you to appreciate the flavor of food at its peak.”
Remember that your eyes are bigger than your stomach. Swedish researchers found that, “When blindfolded, subjects ate 22% less food (p < 0.05), had shorter meal durations (p < 0.05), and had less decelerated eating curves (p < 0.05). Despite a smaller amount of food consumed when blindfolded, the reported feeling of fullness was identical to that reported after the larger meal consumed without blindfold.”² This is most likely because when blindfolded, eaters relied more on internal satiety signals.
Eliminate distractions. Turn off your TV, get away from your computer, put your cell phone on silent. It’s difficult to tune into your body’s quiet taste and satiety cues when digital distractions take our focus off of the task at hand: simply eating. It’s easy; just sit at your table with a chair and a plate. This will ground you in a good environment and mind-set for eating intuitively.

Balance your meal. The ideal meal includes a mix of carbohydrates, fat, and protein. This is more likely to satiate you more rapidly and keep you feeling full longer. When meals are balanced, we get shorter-term energy from starchy veggies and grains and longer-term energy from healthy fat and protein. Furthermore, healthy fats (olive oil, avocados) and proteins slow your digestion process, giving your satiety hormones a chance to multiply, signaling that you are getting full. As far as carbohydrates go, shoot for a mixture of whole grains, starchy vegetables, and non-starchy vegetables.
Take your time already. As you eat your meal, take time to pause and put your fork down. This will give you an opportunity to pace yourself and determine how full you are. Engage in conversation if you’re dining with someone. Take deep breaths, and have a sip of water or wine. Repeat this process as you eat. Allow yourself visual reminders; after you’ve finished a quarter of your food, to set the fork down and so forth.
Manage your stress in other ways. Many of us eat as a reaction to stress as much as we do when we are hungry. The solution? Siphon off that stress at regular intervals. Take myself for example. Here I sit all day long producing hopefully interesting content for you, esteemed reader. My Garmin 235 watch sends me a “move” signal when I’ve had too much butt-time. So I go for a stroll and listen to Audible.com audio books on my iPhone. Sometimes a quarter mile, sometimes a mile and a half. When I get back, bingo! Stress gone, the well of creativity duly refreshed.

Avoid “The Last Supper Effect.” Whenever we put a particular food on the banned list, the desire for it goes up. That’s just human nature. If you forbid yourself from eating certain things, you are very likely to overindulge in them while you still can, a phenomenon also known as the “last supper effect.” This can also carry over after you stop eating a given food, during those furtive calorie-sneaking episodes.
Be aware of and manage trigger foods. We all have foods that trigger overeating and avoiding them can help minimize your chances of overeating. For example, if you know ice cream is likely to trigger a late-night binge or a ravenous episode of overeating, it’s not a good idea to keep it stocked in your freezer. The more difficult it is to get at something, the less likely you will be be to overeat that particular item.

Keeping these tips in mind will help you to stop overeating, during the holiday season and beyond. Get a head start on those New Years resolutions and get a handle on that weight management program you keep telling yourself about.

References

Dawn Perez, Wild Simple Joy, New Year’s Resolution Ideas for Your Best Life in 2021!, https://wildsimplejoy.com/new-years-resolution-ideas-for-personal-development/
Dr. Yvonne Linné, Britta Barkeling, Stephan Rössner, Pål Rooth, Wiley Online Library, Vision and Eating Behavior, https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2002.15

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November 20, 2020January 28, 2021

Increase Energy with These 10 Habits

In a Slump? Missing That Get-up-and Go? Turn It around with These Behavior Changes

by Kelly R. Smith

Sponge Bob rarin' to go — Sponge Bob rarin’ to go

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We all have times when we feel that our batteries are less than fully-charged. In the dumps. Only firing on four pistons. The mayor of blahville. Whatever you call it, it can be an occasional or chronic disorder. The COVID-19 pandemic has increased the number of people reporting both an elevated feeling of loneliness¹ and the lack of energy.

The INDEPENDENT says, “The way in which our lives have transformed in such a short space of time has heavily impacted our daily routines, as many individuals no longer have to wake up at a certain time in order to be punctual for school or work. This has seemingly resulted in an increasing number of people experiencing “grogginess” amid the coronavirus pandemic².

In a large part, your habits define your energy levels. If you have good habits, you’ll feel energized and be more resistant to burn out, both physically and mentally. On the other hand, if your habits are not lined up properly, you easily fall into a repetitive cycle where you feel worse and worse, until it’s a struggle just to keep up. Let’s look at 10 habits designed to increase your floundering energy levels.

Go to Bed Early. Ben Franklin famously said, “Early to bed and early to rise makes a man healthy, wealthy and wise.” It was true then and it’s true now. Regardless of what some night-owls might tell you, seven to eight hours of snooze-time are the gold standard if you’re going to stay cognitively sharp in the long-run. Sleep deprivation is cumulative. WebMD says, “The amount of sleep a person needs goes up if they’ve missed sleep in previous days. If you don’t have enough, you’ll have a “sleep debt,” which is much like being overdrawn at a bank. Eventually, your body will demand that you start to repay the debt.”³ All sleep is not created equal though. You should aim to get as “deep” sleep as possible. How do you know? I use my Garmin 235 GPS sports watch. See the screenshot from the Garmin Connect site below.

Garmin 235 GPS sports watch sleep analysis screenshot

Work Out at Least Six Days a Week. Working out, like weight loss/maintenance, is is a long-term investment in your energy levels. There is no finish line. It’s easy to slack off in the short-term, but over the long haul you’ll not only be less productive daily but you’ll reduce your overall fitness level, making it harder to think straight and stay alert throughout the day. Furthermore, recent research shows that aerobic exercise improves memory and grows brain cells.⁴ The reason for six days of activity rather than seven is to give your body a time for rest.
Nap Daily. Afternoon naps are not just for kids. Why do we forget that when we turn into “big people?” A twenty-minute nap in the afternoon after lunch is just the thing to top off your energy fuel tank for the afternoon to come. A siesta, if you will. As a special treat, come back with a good cup of strong coffee.
Plan Tomorrow’s Schedule of Accomplishments. Don’t make your first morning’s activity planning. It’s counter-productive. If you write down a schedule on the prior afternoon, in the morning you can hit the road running. Start with energy, work on your checklist, and keep up the momentum. Will you get it all done? No; not if you’ve given yourself enough work. Prioritize and do what you can. When it’s time to pull down the shutters and you’ve made the next day’s schedule, put it behind you and relax.
Set Long-Term Goals. Why long-term goals? Because they are made up of the sum of a line-up of short-term goals. If you focus on the the energy needed for the short-term goals, the long term ones will take care of themselves.
Pay Close Attention to Your Diet. Our primary source of physical energy is the food we eat. So, if you are aiming to keep your energy levels up, you should eat healthfully and organically and try to integrate the most nutritious foods into your diet. The energy that you derive from food is measured in calories. MedicalNewsToday says, “If we don’t consume enough calories our bodies may feel tired, as they don’t have enough ‘fuel’ to run on. At the same time, however, if we get too many calories, there’s a system overload, and we may end up feeling sluggish.”⁵
Indulge Yourself in Some Put Yoga, Meditation. Practicing yoga and meditation will also boost your energy levels. Why? Because these practices focus on techniques like mindful breathing that promote a state of calm which in itself is regenerative. It follows that if if your fatigue is due, at least partially, to elevated stress levels, making time for yoga or meditation as a routine self-care approach will make you more resistant to stressors.

Learn to Delegate Tasks. You probably feel stifled by your day-to-day responsibilities — from the small daily chores like as doing the dishes, to the less mundane like an important work project that comes with many ramifications. But if you fail to find a comprehensive strategy to redistribute some of your overwhelming responsibilities, at least from time to time, it will likely result in creeping burnout and a constant sense of fatigue in your day-to-day life. This is not at all conducive to your productivity, happiness, and energy level.
Do Your Hardest, Most taxing Work in the Morning. The benefits to your energy here are primarily psychological. Your energy level tends to depend a lot on your mood. If you’ve got some important work to do, your mood is likely to be good which fosters productivity. If your are forced to tolerate wasted time on playing email tag, drawn-out meetings, calls, or fail to produce something of substance, you will be frustrated and exhausted as you enter the second half of your work day.
Read Better Books! One of the greatest benefits of reading books isn’t just to impart to you new ideas and information. Consider that it’s to reinforce a state of mind that often occurs at your subconscious level. The best books to indulge in aren’t necessarily those that teach you facts, but those that subtly change your entire thinking patterns.

Adopting these 10 habits will increase your energy level right away and raise it to its full potential as time goes on. It will take constant reinforcement, but what worthwhile endeavour doesn’t?

References

Kelly R. Smith, Loneliness as an Effect of the COVID-19 Pandemic, http://www.icanfixupmyhome.com/WPBlog1/2020/07/12/loneliness-as-an-effect-of-the-covid-19-pandemic/
Sabrina Barr, THE INDEPENDENT, Coronavirus: Why do people seem to feel groggy and tired during lockdown?, https://www.independent.co.uk/life-style/health-and-families/coronavirus-lockdown-tired-sleepy-fatigue-daylight-routine-a9450196.html
WebMD, How Much Sleep Do I Need?, https://www.webmd.com/sleep-disorders/sleep-requirements
Kelly R. Smith, I Can Fix Up My Home Blog, Running Improves Memory, Grows Brain Cells, http://www.icanfixupmyhome.com/WPBlog1/2020/11/14/running-improves-memory-grows-brain-cells/
Medical News Today, How can you boost your energy levels?, https://www.medicalnewstoday.com/articles/321938

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About the Author:

Photo of Kelly R. Smith Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

July 23, 2020March 26, 2021

Black Rifle Coffee: A Product Review

High-Quality, Small-Batch Coffee Beans From Veterans

by Kelly R. Smith

Black Rifle Coffee and destruction on auto. Yeah.

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This article was updated on 03/26/21.

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We have all gone through a lot after the COVID-19 lockdown. Not a lot of us are hitting up Starbucks on the way to the daily grind. Hey, we’re working at home in our PJ’s. But we still need out caffeine fix. Starbucks for me? No. I have Black Rifle Coffee Beans delivered twice a month.

Once a month used to do me right but since the Corona virus lockdown, my wife is working from home and coffee consumption has doubled. So… I went from once a month delivery to two. Is it expensive? Hmm. Not cheap but when you commit to being in the delivery “club” shipping is free. All that’s left is brewing the perfect cup of coffee.

How Good is Black Rifle Coffee?

I would say, “exceptional” but you want more details, yes? OK, they start with the best beans. Then, they don’t roast until they are getting your stuff together. That stuff on the shelf at the grocery store? How long was it sitting? How long before it was roasted and ground? Belay that; this discerning coffee-fiend only uses whole beans. I am not adverse to adding some mint from my garden.

Now that you have the beans you have to use your coffee bean grinder. Most people buy already-ground coffee but I do not for two reasons:

As soon as coffee beans are roasted they start releasing carbon dioxide and begin to slowly decay. The chemicals begin to transform and the cell structure of the bean starts to fall apart, and the best flavors of the beans start to become bitter and dull, rather like life during the pandemic. Grinding the beans accelerates the process.
There are ground-up bugs in that can of pre-ground coffee you bought the other day. The FDA only gets concerned if more than 10 percent or more of green coffee beans are affected. Regarding “Insect filth and insects” the FDA Handbook says, “Average 10% or more by count are insect-infested or insect-damaged.” When I pour those whole beans into the grinder I can verify non-buginess.

Types of Coffee

They offer whole-bean, ground, instant, rounds (pods), canned, and bags (Just Black Cold Brew Packs). Something for everybody. There is more evidence accumulating all the time of the coffee’s health benefits. So pick your favorites and enjoy. The coffee brews are:

Light roast: Silencer Smooth, Gunship
Medium roast: Just Black Cold Brew Packs, Liberty Roast, Caf Coffee Roast, BRCC Instant, Thin Blue Line, AK-47 Espresso Blend, Five Alarm, Just Black
Dark Roast: Freedom Fuel, Blackbeard’s Delight, Beyond Black
Extra dark: Murdered Out (this is the one I brew up for myself and She-Who-Must-Be-Obeyed every morning and afternoon). It’s a good habit.

You might notice a theme in both the name of the company and the names of the products. That’s because this is a veteran-owned and operated company. I have to give Black Rifle Coffee high marks — 10 out of 10. Their brew is as good as I’ve ever swilled and their delivery is always on time. The beans are always roasted in small batches unlike the big industrial operations. The video below explains how they are handling the CoronaVirus situation.

References

About the Author:

July 7, 2020July 10, 2020

5 Ways to Form New Good Habits

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From Dictionary.com: Habit: an acquired behavior pattern regularly followed until it has become almost involuntary. The hope here, of course, is that habits are good healthy ones. All though most of us focus on New Years resolutions to modify our habits, any time of the year is prime time. In fact, embracing behavior modification on a steady basis is commendable. Let’s look at 5 ways to form good new habits.

Use a system of cues and rewards. “We form a habit when we repeatedly do a certain action in the presence of a particular cue,” Benjamin Gardner who is a professor of psychology at King’s College in London. A cue can be anything as long as it is as specific as possible. When I so much as touch the leash that I keep on a side table in the living room, my dog, a Black-Mouth Cur, gets whacko. He knows a 5-mile walk is in our immediate future. The reward can be anything. A long shower at the gym after a workout was my reward before the COVID-19 pandemic shut it all down and turned us all into anchorites.
Learn the concept of if-then thinking. This can take the form of an affirmation. For example, you might say, “if I just fed the dogs, then it’s time to take my blood pressure medicine.” This one works for me every day.
Take your time, no pressure. Rome wasn’t built in a day and neither are new good habits. Just keep working on it and sooner or later the “involuntary” magic happens.

Learn to be a choice architect. This is a somewhat nebulous term but it simply means making things easy to do. For example, keep a bottle of Vitamin C and Zinc next to your water bottle on your desk during flu season. You are much more likely to take them than if they are on a kitchen shelf or in your medicine cabinet.
Check your progress and adjust your behavior accordingly. Make time each week to evaluate your goals. Are you having success? If not, try injecting some smaller, incremental goals. Developing new habits is not always going to be easy. If they were easy it wouldn’t take reinforcement.

Self help is a huge deal. That’s the reason there are so many books published on the topic. It’s right up there with weight loss. Following these 5 ways to form new good habits will get you on the road to a brand-new improved you. Start today and invest in yourself.

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Tag: Habits

What Happens When You Quit Alcohol

Lower Your Blood Pressure and Cholesterol, Boost Your Immune System

How Sobriety Changes Your Body

Alcohol and Your Immune System

Changes to Your Brain

An Experiment of One

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References

About the Author:

How to Stop Overeating

Strategies to Stop Overeating

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Increase Energy with These 10 Habits

In a Slump? Missing That Get-up-and Go? Turn It around with These Behavior Changes

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About the Author:

Black Rifle Coffee: A Product Review

High-Quality, Small-Batch Coffee Beans From Veterans

How Good is Black Rifle Coffee?

Types of Coffee

References

Further Reading

About the Author:

5 Ways to Form New Good Habits

About the Author:

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