Mindful Drinking

13 March 2025

Rethinking Having Just One More

Have you ever found yourself drinking more than intended, only to regret it the next day?

A Fun Night of Excess

It had been a long week, and as Friday evening arrived, my husband suggested we unwind by exploring a new restaurant’s happy hour. Eager for a change of pace, we found ourselves at the bar, where the ambiance was lively and the deals enticing. Spotting a favorite—a Smoky Old Fashioned priced at just $8, a rare find in South Florida—I couldn’t resist. The generous pour set a relaxed tone, leading us to extend our stay for dinner.

Opting for a bottle of wine to accompany our meal seemed economical at the time. As the evening unfolded, indulgence took the reins; the meal was delightful, and any lingering stress melted away. An unusual craving for dessert—ice cream, no less—hinted at my altered state. Back home, the coziness of the couch and the allure of Netflix quickly lulled me into slumber, requiring multiple nudges to make it to bed.

The next morning, I woke up sluggish, my mind foggy, and my body yearning for recovery. My usual vibrant energy was conspicuously absent, replaced by a profound sense of regret and self-reflection.

Unpacking the Hangover: Lessons from a Night of Excess

Hangovers are rare for me, occurring perhaps once or twice a year. Yet, this recent experience prompted me to examine how alcohol affects my body on a cellular level, particularly in relation to nutrition and overall well-being. I began to ponder:

Nutrient Absorption: How does alcohol interfere with my body’s ability to absorb essential vitamins and minerals vital for energy and health?
Cellular Metabolism: In what ways does alcohol disrupt cellular processes, leading to fatigue and diminished vitality?
Long-Term Health Implications: Could occasional overindulgence contribute to more significant health issues over time, affecting organs like the liver and brain?

These reflections led me to explore the broader impacts of alcohol on our bodies, particularly as we age and strive to maintain our vibrancy.

1. Understanding Hangovers: The Body’s Response to Excess

A hangover is the body’s way of signaling that it has been taxed beyond its comfort zone. The unpleasant symptoms we experience are manifestations of several physiological responses:

Dehydration: Alcohol acts as a diuretic, increasing urine production and leading to dehydration. This loss of fluids can result in symptoms such as thirst, dizziness, and that notorious pounding headache.
Gastrointestinal Disturbances: Alcohol irritates the stomach lining and increases acid production, leading to nausea, vomiting, and stomach discomfort. These issues hinder nutrient absorption, further sapping our energy levels.
Immune System Response: Alcohol can trigger inflammation, causing brain fog, memory issues, and an overall sense of malaise.

Reflective Questions:

How do I typically feel the day after consuming alcohol?

Have I noticed patterns in my body’s reactions to drinking?

2. Alcohol’s Impact on the Body’s Repair Mechanisms

Regular alcohol consumption can impede the body’s natural ability to heal and maintain itself:

Nutrient Absorption: Alcohol damages the cells lining the stomach and intestines, leading to deficiencies in essential nutrients like thiamine, vitamin B12, folic acid, and zinc.
Energy Depletion: The body prioritizes metabolizing alcohol over other nutrients, diverting energy from essential bodily functions, resulting in fatigue and decreased performance.

Reflective Questions:

Have I observed changes in my energy levels or overall health related to my drinking habits?

In what ways might alcohol be affecting my body’s ability to repair and rejuvenate?

3. Striking a Balance: Physical Coordination and Sensible Consumption

Mindful alcohol consumption is key to maintaining both physical and lifestyle balance:

Physical Coordination: Alcohol affects the brain’s cerebellum, responsible for coordinating movement and balance, leading to impaired coordination during and after drinking.
Moderation Guidelines: For women, moderate drinking is typically defined as up to one drink per day. However, individual tolerance levels vary, and it’s essential to listen to your body and make choices that align with your health goals.

Reflective Questions:

How does alcohol consumption impact my physical balance and coordination?

What personal guidelines can I set to ensure my drinking habits align with my health objectives?

4. Alcohol’s Effects on Skin Health

Our skin, often reflective of our internal health, can be significantly affected by alcohol consumption:

Dehydration and Premature Aging: Alcohol dehydrates the body and skin, leading to dullness and accelerating wrinkle formation.
Inflammation and Skin Conditions: Alcohol can trigger inflammation, worsening conditions like acne, rosacea, and psoriasis.

Reflective Questions:
Have I noticed changes in my skin’s appearance that might be linked to alcohol consumption?
How important is maintaining healthy skin to my overall sense of well-being and confidence?

5. Cognitive Impairment Linked to Alcohol

Alcohol consumption can have profound effects on cognitive functions:

Memory and Learning: Chronic excessive alcohol intake is associated with cognitive decline and neuropsychiatric complications.
Risk of Dementia: Regular excessive drinking increases the risk of alcohol-related brain damage (ARBD) and dementia.
Brain Structure Changes: Even moderate alcohol consumption has been linked to reductions in brain gray matter volume.

Reflective Questions:
Have I experienced changes in my memory or cognitive abilities that might be related to my alcohol consumption?
How important is maintaining cognitive health to my overall quality of life?

Embracing Inner Wisdom: A Path to Vibrancy

As Vibrant Sages, we stand at a pivotal juncture where our choices profoundly influence our present well-being and future vitality. Reflecting on our relationship with alcohol offers an opportunity to align our actions with our aspirations for a vibrant life.

Empowering Steps Toward Mindful Drinking:

Set Clear Intentions: Define your reasons for adjusting drinking habits—whether for health, energy, or presence.
Educate Yourself: Understanding the effects of alcohol on the aging body empowers better choices.
Explore Alternatives: Try non-alcoholic beverages like herbal teas or sparkling water with citrus.
Engage in Social Activities: Seek gatherings that don’t center around alcohol, like book clubs or nature walks.
Practice Mindfulness: Tune into your body’s signals and honor its needs.
Seek Support: Connect with friends or support groups to encourage mindful drinking.

Reflective Questions:

What small changes can I implement today to align my drinking habits with my health objectives?

How can I celebrate milestones in reducing alcohol consumption?

Here’s to a journey of self-discovery, empowerment, and enduring vibrancy. Cheers to a life of balance and radiance!

References

Effects of Alcohol on Memory (2024). Wikipedia. Available at: https://en.wikipedia.org/wiki/Effects_of_alcohol_on_memory

Alzheimer’s Society. Alcohol and the Risk of Dementia. Available at: https://www.alzheimers.org.uk

Daviet, R. et al. (2022). Associations Between Alcohol Consumption and Brain Matter Volume. Nature. Available at: https://www.nature.com/articles/s41467-022-28735-5

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Breathe: The Overlooked Superpower That Can Change Everything

25 June 2025

Breathe: The Overlooked Superpower That Can Change Everything

A woman is sitting on a dock meditating in front of the ocean.

Finding Peace in the Chaos: A Lesson from My Daughter

31 May 2025

May is Mental Health Awareness Month—and this year, it has felt more personal than ever. Over the last few weeks, I’ve shared stories close to my heart. The darkness that sometimes wraps around those we love. The helplessness that can arise when someone you care about says they feel broken. The quiet ache of wanting to make it better but knowing we can’t always fix what hurts. But something shifted this week. A moment that, while small, gave me hope. My daughter, in the middle of her own storm, shared this with me: “I’ve been trying to focus more on peace than happiness. Happiness feels far away… but maybe peace is something I can feel even in the middle of this.” That one sentence felt like a gentle light flickering through the fog. Not a full sunrise. But a spark. It reminded me of something I often return to in both yoga and life—non-attachment. Letting go of needing things to be a certain way. Letting go of the illusion of control. Letting go of the constant reaching for happiness as a destination. Instead, choosing peace as a practice. A presence. A home inside yourself. In my final yin class for May, we centered around the breath—our anchor in any storm. We practiced the 4-7-8 breath pattern, paired with the mantra Sat Nam — “Truth is my identity or I am all that I am.” In my final yin class for May, we centered around the breath—our anchor in any storm. We practiced the 4-7-8 breath pattern, paired with the mantra Sat Nam — “Truth is my identity or I am all that I am.” This isn’t about ignoring pain, or pretending things are fine when they’re not. It’s about learning to sit with life as it is—joyful, messy, uncertain—and finding a stillness within that doesn’t depend on the external. I don’t have all the answers. But I know this: Peace isn’t the absence of challenge. It’s the presence of grounding. Of breath. Of acceptance. Of faith. This month has reminded me that mental health is not separate from the rest of us. It’s not just a category on a health form—it’s woven into our relationships, our daily choices, our breath, and our being. So here’s to all of us—those navigating darkness, those seeking light, and those learning how to be both. Here’s to finding peace within—so we can walk through this world with clarity, compassion, and courage. With love and peace in my heart, Nancy The Vibrant Sage 💬 Reflection Prompt for You: Where in your life are you striving for happiness when what you really need… is peace? 📩 Let’s Stay Connected If this blog resonates, I invite you to reply, share it with someone you love, or explore more of The Vibrant Sage journey.

A woman is holding a child 's hand while sitting on a couch.

When Someone You Love Says They’re Broken

15 May 2025

A mother’s reflection on mental illness, soul wounds, and the hidden gold within us all Today, my daughter texted me from a place of deep pain. Her words were raw, heavy, unfiltered: “I feel broken, hopeless. I see no real point in human existence. I wish I was strong enough to end it, but there’s a subconscious will to keep going—and I hate it.” As a mother, my heart cracked open. I wrote back, “That is your soul—your beautiful soul.” She responded: “My soul is not beautiful. It’s disgusting and horrid. That’s not my soul anyway, it’s the human condition. I have no gifts. I only bring more evilness to the world. Humans shouldn’t exist. We kill and destroy.” Breathe. This is the part no one wants to talk about. Not because we don’t care, but because we’re afraid—afraid of saying the wrong thing, of not knowing how to help, of facing the darkness without a flashlight. We live in a world that responds to mental illness with “just try yoga,” or “think happy thoughts,” or “get outside more.” Can you imagine saying the same to someone with a broken leg? Or to someone having a stroke? Or with high blood pressure: “Just relax.” We wouldn’t. Because we know those conditions are real, not just a matter of willpower. And yet we minimize emotional pain. We tiptoe around suffering. We label it as weakness. When in truth, it’s often the strongest among us who feel it most.

An elderly woman is sitting on a couch looking out a window.

Mental Health Isn’t Always What It Looks Like

6 May 2025

I grew up not knowing what mental health was. My mom was likely depressed, but I didn’t realize it at the time. I just thought drinking screwdrivers (vodka and OJ) at noon was normal. Her yelling? I figured it was my fault—I was too loud, or I’d done something wrong. The mood swings, the unpredictability… that was just “Mom.” Years later, in 2002, I found myself on the other side of the story—this time as a parent. My 15-year-old daughter, struggling with anxiety, was prescribed medication. When it didn’t work, it was stopped abruptly. Days later, she was saying things that made no sense—terrifying things. A week after that, she was admitted to a psychiatric hospital. It was a nightmare I wouldn’t wish on anyone. While I’ve never been formally diagnosed, I know I’ve moved through periods of depression too. Not sad. Not joyful. Just… numb. Neutral. A kind of emotional purgatory.