We’re often asked about alcohol. People are usually concerned about how much
is good to drink, should they abstain completely, or how many nights off
alcohol they should have each week?
There are clear government guidelines on
what constitutes the recommended consumption for good health, and there has
been much research done into the effects of alcohol on many areas of health,
performance and sleep to name a few.
For the sake of this week’s series of blogs
to coincide with Men’s Health Week, we’re looking at alcohol and it’s effects
on blood pressure, primarily because we come across a lot of people with high
blood pressure and alcohol can sometimes be a factor.
It’s important to point out right away
thought that it’s not all bad news for drinkers as there is some evidence that
moderate drinking can lower blood pressure and help you relax.
The not so positive news however is that
too much alcohol increases the tension in arteries causing blood pressure to
rise. Excessive consumption can also
lead to weight gain, which in turn brings with it an increased risk of high
blood pressure.
As with much of our work, successful drinking is all
about balance, so how do employees go
about finding the right balance?
Many people we work with have an idea of
what healthy drinking means for them but there are inherent challenges of
working life that can get in the way, including:
- Work-related social events
- Business dinners (and lunches)
- Business travel
There’s also the factor that alcohol is
often used as a way to unwind after a busy day or week . This is not necessarily a bad thing, as long
as you bear in mind that just because a little makes you feel good, more will
not necessarily make you feel even better.
When it comes to maintaining a successful
approach to drinking there are 4 simple steps to planning a strategy for
balance, health and optimum blood pressure:
1. Devise a macro strategy
Most people know the consumption of alcohol
that they enjoy and they also know (but often only with hindsight) when they’ve
tipped the balance into the territory where they feel their alcohol consumption
isn’t optimum in relation to achieving everything they’d like to during each
week. If you need to clarify the ideal
consumption levels, keep notes for a couple of weeks on what you drink and
when, and then make a call on how many units a week and how many alcohol free
nights works best for you.
2. Apply a reality check
Look at your schedule – family plans, work
commitments and social life – and plan your desired alcohol consumption around
all of these events to ensure you can enjoy life while remaining within the
limits of what works for you.
3. Develop some micro strategies
Be clear ahead of all events, social
gatherings and work functions what your limits are and what your non-alcoholic
choices will be. If you plan ahead of time to have one
or two drinks and then move on to sparkling water or fruit juice, then this is
what will happen. If you simply have a
vague intention to moderate your intake and just hope for the best, you may not
end up with the result you’re looking for.
4. Anticipate distractions
Sometimes our best intentions are waylaid
by the persuasive abilities of others, so if you suspect that peer pressure or the
excitement of the moment may distract you from your best intentions, be ready
with mental prompt that will keep you on track. Remind yourself that you’ve chosen your limits
based on what you’ve decided, with a clear head, will give you the best result
over the medium term. Do not be
distracted by what can be perceived as short-term extra pleasure.
If you think you’ll need one, have a reason
to stop drinking or not to drink in the first place that you can share with others. Explain this to those you’re with at the beginning
of the night and they’ll respect your choice for the rest of the evening.
So whatever your desired level of alcohol consumption is, even if you're aiming to avoid it completely for a given period, make your plan and review it regularly to ensure you get the right result for you and your healthy living objectives.
Image by Flickr: isante_magazine
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