Drinking Habits Can Shorten Your Life

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Drinking Habits Shortening Your Life,
According to the Mayo Clinic
By Lekhak January 14, 2022




It could be time to start reducing your spending.


Double espresso will give you the energy throughout those early morning meetings. To avoid the mid-afternoon energy crash, get a Soda from the office vending machine. After a long and exhausting day at work, unwind with a cocktail or a refreshing beer. Some of these seemingly innocent beverages add up. According to the Mayo Clinic, some drinking habits can shorten your life or, at the least, harm your overall health.
That's not to suggest you can't have a cocktail or a latte now and then. Studies have shown that red wine and coffee, due to their antioxidant and anti-inflammatory characteristics, can help you live longer. Moderation is the key, as it is with all. And, of course, any pre-existing health conditions, such as high blood pressure, diabetes, or high cholesterol, as well as any prescription medications that may interact with particular beverages, must be taken into account.
Here are a few of the unhealthy drinking habits you should try to break, and for even more.

1. Guzzling more than four cups of coffee a day.



According to a 2013 study published in Mayo Clinic Proceedings, if you're under the age of 55, drinking more than four cups of coffee per day can raise your risk of dying from a variety of diseases. Researchers discovered that persons who drank more than 28 cups each week had a higher risk of dying from any cause.
"Based on our findings, it appears that drinking one to three cups of coffee per day is safe," said Xuemei Sui, one of the study's co-authors, who defines a cup of coffee as 6 to 8 ounces.
This connection may be stronger among younger men and women because they are more likely to engage in other unhealthy habits, such as a poor diet and excessive alcohol consumption, according to the researchers.
"The specific mechanism between coffee and mortality is yet unknown," Sui noted. "Coffee contains a lot of caffeine, which can cause epinephrine to be released, insulin activity to be inhibited, and blood pressure to rise."
Mayo Clinic advises cutting back on coffee drinking if you have headaches, insomnia, irritability, fast heartbeat, muscle tremors, nervousness, or frequent urination, in addition to restricting yourself to four or fewer cups per day.

2. Regularly drinking sugar-sweetened beverages.



Whether you like your coffee with flavored syrup or prefer sweetened fruit juice, the Mayo Clinic notes that regular use of sugary drinks has been associated with weight gain, type 2 diabetes, heart disease, and stroke.
In fact, according to a significant study published in the journal Circulation, those who consume more sugar-sweetened beverages have a higher chance of dying prematurely—especially from heart disease—than those who consume fewer. The study also discovered a modest relationship between sugar-sweetened beverage consumption and cancer death, particularly among women with breast cancer.
As a result, Mayo Clinic advises drinking unsweetened beverages such as water, tea, iced tea, or coffee. You may flavor your water without adding sugar by using a fruit infuser, or you can limit your sugar intake by mixing 100 percent unsweetened juice with seltzer.

3. Having a lot of caffeinated drinks if you already have high blood pressure.



Caffeine and high blood pressure are still controversial topics. On the other hand, caffeine can induce a short-term but substantial spike in blood pressure, as well as long-term increases, according to Mayo Clinic. This effect occurs even if your blood pressure is normal, but it is essential to know if you are already monitoring your blood pressure.
According to Mayo Clinic, this impact could be caused by caffeine, causing your body to release more adrenaline (a stress hormone that elevates your blood pressure). However, caffeine may interfere with a hormone responsible for keeping your arteries wide.
However, it's important to note that the effect may be more significant if you consume caffeine rarely.
According to Mayo Clinic, "some people who drink caffeinated beverages on a daily basis have a higher average blood pressure than those who don't." "Others who consume caffeinated beverages on a regular basis develop a caffeine tolerance. Caffeine, as a result, has no long-term effect on their blood pressure."
If you have high blood pressure, Mayo Clinic recommends limiting your caffeine intake to 22 mg per day (about two 8-ounce cups of coffee) and seeing your doctor about whether you should avoid caffeine altogether.


4. Drinking soda daily.



This may come as no surprise, but even regular soda consumption can harm your health. Drinking one regular soda a day equals up to 32 pounds of sugar in a year, according to the Mayo Clinic, which is concerning considering that consuming a lot of added sugar is connected to higher risks of obesity, high blood pressure and cholesterol, diabetes, and inflammation in the body.
While you should avoid sugar in any form, the Mayo Clinic recommends getting it from natural sources such as honey, maple syrup, agave nectar, and fruit rather than fructose, dextrose, cane juice, and high fructose corn syrup found in processed drinks and foods. Furthermore, according to Mayo Clinic, sports drinks and fruit juice can contain just as much added sugar, so always read the nutrition label before consuming them.

5. Drinking two or more diet sodas a day.



Do you believe diet soda is nutritious? We hate to break it to you, but just because your beverage is sugar- and calorie-free doesn't mean it's better for you. According to the Mayo Clinic, while artificial sweeteners do not boost blood sugar levels in the same way that traditional sweeteners may, they have other side effects. Women who drank two or more artificially sweetened beverages per day had a higher risk of stroke than women who drank them less frequently or not at all, according to one study.
"Although further research is needed, these findings hint to the value of eating artificially sweetened beverages in moderation," the Mayo Clinic said.
Although the Mayo Clinic admits that artificial sweeteners in moderation may be healthy, it still recommends choosing whole foods and drinks that are naturally sweetened, over-processed foods and beverages with little nutritional value, such as diet soda.
"If you drink artificially sweetened beverages as an alternative for sweetened beverages on a regular basis, utilize it as a stepping stone to drinking more plain water," Mayo Clinic advises. "Your body requires water, and there is no doubt that it is beneficial to you."

6. "Heavy" alcohol consumption.



Suppose you consume alcohol every day or have more than a few drinks in one sitting. In that case, Mayo Clinic strongly advises you to examine your behaviors to safeguard your health since excessive alcohol consumption is one of the drinking habits that can shorten your life.
According to the Mayo Clinic, high-risk drinking is defined as more than three drinks in one day for males and more than seven drinks in a week for women. It's just one drink per day for males over 65, and more than four drinks on any given day or more than 14 drinks per week for men under 65.
In a Q&A, Mayo Clinic doctor Terry Schneekloth, MD, notes, "Occasional beer or wine with dinner, or a drink in the evening, is not a health risk for most people." "When drinking becomes a daily habit, though, it may indicate that you are increasing in your consumption and putting your health at risk. Alcohol can harm your body's organs and cause a variety of health problems. Because women's bodies contain less water than men's, this harm occurs with lower dosages of alcohol. That's why the drinking limits for men and women are so varied."
If you already have cardiovascular disease, excessive drinking might increase your chance of significant health problems such as pancreatitis, several cancers, heart muscle damage, stroke, liver disease, and sudden death. It can also cause your blood pressure to rise to dangerously high levels.
"Having more than three drinks in one sitting temporarily raises your blood pressure, but frequent binge drinking can lead to long-term increases," says Sheldon G. Sheps, MD, emeritus professor of medicine and former chair of the Mayo Clinic's Division of Nephrology and Hypertension. "Remember that alcohol contains calories and can lead to unwelcome weight gain, which is a risk factor for high blood pressure."
With all of this in mind, the Mayo Clinic recommends that you drink in moderation. As a general rule, women should limit themselves to one drink per day, while men should limit themselves to two drinks per day—equivalent to 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor.


7. Having an energy drink.



Energy drinks aren't a healthy decision, no matter how much you have, and drinking them regularly is one of the drinking habits that shortens your life. According to Mayo Clinic studies, drinking only one 16-ounce energy drink can considerably raise blood pressure and stress hormone responses. Energy drinks have also been hazardous when mixed with alcohol in earlier studies.
Dr. Anna Svatikova, a co-author, states, "In prior research, we showed that energy drink intake increased blood pressure in healthy young adults." "We now show that rises in blood pressure are followed by increases in norepinephrine, a stress hormone chemical, which could predispose healthy persons to a higher risk of cardiac events."
To naturally raise your energy levels, Mayo recommends getting adequate sleep, eating a balanced diet, and increasing physical activity instead of grabbing one of those sugar-laden energy drinks. Unsweetened green or black tea is another choice; both provide a caffeine boost without the added sugar, and studies show that they may even lower blood pressure.


8. Drinking a lot of cow's milk.



There's nothing wrong with a bit of milk, yogurt, or cheese now and again. If you're not allergic to milk fact, dairy is a beautiful source of protein and bone-strengthening calcium. However, you might want to think again about how much milk you're drinking because heavy dairy consumption has been associated with an increased risk of prostate cancer, according to a Mayo Clinic study published in 2019.
The study's primary author, John Shin, Ph.D., a Mayo Clinic oncologist, adds, "Our review highlighted a cause for concern with excessive consumption of dairy products." "The findings also add to a growing body of data that plant-based diets may have health benefits."
Although the Mayo Clinic agrees that cow's milk and other dairy products can be part of a healthy diet, it advises choosing low-fat or skims varieties over full-fat varieties since full-fat products include saturated fat, raising cholesterol. Also, milk and other dairy products should be used in moderation: roughly two servings each day.