Longevity Happy Hour!

First off, Longevity Assistant will host a Longevity Themed Happy Hour on Friday Sept. 22, 2023 at 7pm Eastern. Come CONNECT with others who are #longevity minded.

As you consider what beverage you'd like to consume, let's profile the drinks that get the most coverage in the wellness world.

WATER:

On our blue planet, water is life. We've reflected its importance for eons, in stories across the globe featuring Fountains of Youth to religious practices like baptism and even in the latest Avatar movie.

Science confirms what our legends tell. Hydration is super beneficial. Whether you want to run a marathon, improve your concentration, or simply have more energy in the day, keeping yourself topped off is critical.

There are some other fringe benefits of drinking throughout the day.

1. It will keep your appetite down.
2. You are going to have to use the bathroom more. This is helpful because it gives you a chance to get up off the couch or chair and walk around a bit in addition to purging out toxins from the body.
3. You can also add electrolytes or other beneficial additives to your water to give it a little more punch.

Despite what some may say, you don't have to get overly concerned about the Ph levels, drinking from plastic water bottles, or the exact volume of fluids that go into your body. While some of that may add marginal benefit, the most important thing is to maintain consumption at a comfortable level.

That said, an unfortunate reality is that clean water is a big challenge in many parts of the world. Furthermore, plastic water bottles are one of the biggest sources of pollution.

The good news is that there are many ways to make a difference. For September, Longevity Assistant is fundraising for Water.org. Click below to support access to safe water.

WINE:

Naturally, wine follows water (per a particularly biblical party trick).

In longevity circles, you may often hear an advocation about the benefits of an occasional glass of red wine. While wine may have some beneficial traits, it is not the exclusive source of them.

Unfortunately, there may be more hype than truth to the claim. One study questions the feasibility of being able to get enough nutritional benefits. For example, resveratrol may help reduce heart risk..."But to get the 1 gram per day of resveratrol that some research suggests would result in such health benefits, a person would need to consume about 500 to 2,700 liters of red wine, or 800 kilograms of red grapes, or 2,900 kilograms of dark chocolate — massive amounts that would not be considered healthy, or even possible."

There may be other explanatory variables among wine drinkers that could explain some of the empirical results that show lower mortality rates of wine drinkers vs. non-drinkers. Things like activity levels and wealth may also be correlated with wine consumption. A merlot enjoyed while soaking the bathtub may still be helpful as a way to relax. And for many, sharing a beverage is a way to connect. Many centenarians relish their social hours.

That said, the dangers of alcohol may outweigh its benefits for some. Per the National Institute on Alcohol Abuse and Alcoholism, alcohol is the fourth-leading preventable cause of death in the United States behind tobacco, poor diet and physical inactivity, and illegal drugs.

Finally, one of the interesting qualities of wine, often quoted at birthdays, is that it gets better with age. The 'aging' of wine is a whole chemistry science lesson, but in part involves breakdown of certain molecules. In the longevity space, perhaps there is a lesson in appreciating the 'softening' of our sharp edges as time brings us more wisdom and sophistication.

COFFEE AND TEA

Coffee and caffeinated teas (more on herbal teas later), like wine are a beverage that comes with tradeoffs. There are associations with longevity and moderate coffee/tea consumption, including potential for coronary and neurological health.

Yet, caffeine is a double edged sword. While helping focus and boosting mood, it can create dependencies and disturb sleep patterns, especially if consumed late in the day.

Herbal teas have a long history of medicinal use, but actual scientific literature is a bit all over the map. Chamomile and lavender are among the teas that aid in relaxation. Peppermint can relieve headaches. And several other teas assist with digestion in various ways.

The varieties and styles of brewed beverages are almost endless. Coffee can be brewed several ways cold press to espresso, roasted light to dark, and a recent trend (which may just be a fad) adds MCT oil or butter to your morning joe. In addition to traditional black, green, or herbal teas, there is Yerba Mate and Kombucha (fermented tea which may have beneficial impacts to the micro biome.)

In addition to moderating consumption, watch out for sugars. A lot of teas (sweet tea in particular) and coffee beverages are total sugar bombs.

JUICES AND SMOOTHIES

Fruit juices and smoothies offer the potential to ingest vitamins in bulk and arguably in a more natural way than a supplement. Like coffee and tea, keep an eye out for the sugars, which can be alarmingly high in some juices.

Beyond your typical apple and orange juices, 'juicing' veggies may be a easy way to get a daily dose of greens. Keep in mind though, that the whole plant may offer more nutrients than just its juice.

There are a good amount of websites in the wellness space that will advocate a juice 'cleanse' or a 'detox.' Like many quick fixes, there are a lot of potential dangers here. From not getting enough caloric needs, to damaging the kidneys, caution and diligence is warranted.

Nutrition shakes, including various protein powders, are often a cornucopia of ingredients. They are best used when under the guidance of a dietician or for a specific medical intervention.

Your local juice bar may also offer various "Boosters." From "Immunity" to "Focus" or specific substances like bee pollen or ginseng. Most of this is marketing, and even if something could provide a 'boost' it is likely unclear how much of a dosage is required to get meaningful benefit.

As you consider adding smoothies or juices to your arsenal, you may wonder about which kitchen gadget to use. Consider the Sledge-O-Matic as it not only purees many fruits, but has therapeutic functions and other practical uses.

POISON

Go down the grocery store beverage aisle, or peruse the selection of liquids at a gas station and it is remarkable how much variety there is. It is also astonishing at how little nutritional value there is, and in fact how many toxic things there are on the shelves. The simple fact is that some beverages are straight up poisonous. That said, given their pervasiveness and the strong addictive qualities of sugar and caffeine, it may be hard to let them go.

Take a minute to conduct a Beverage Breakdown, then let's see what can be done within each category and explore some alternatives.

• Soda (or is it Pop?): Fizzy drinks have been on the nutritional naughty list for some time. Mostly due to their sugar load. Diet sodas came on the scene, masquerading as a healthy alternative, only to be revealed as possibly worse for your health due to the chemicals replacing the sugar. Various food dyes and other additives have also been linked to adverse additives. If you are a soda drinker, consider sparkling waters with natural flavors as a substitute.
• Energy Drinks: Popular among teens and truck drivers, these 'drinks' have taken soda-pop to a whole new ridiculous level. They deliver super high caffeine levels, often are sugar loaded, and can deliver vitamins at levels that are multiples of daily levels. This can lead to heart related complications, create dependencies and withdrawals, as well as possible gastrointestinal damage. And of course, you can go to a club and mix these drinks with alcohol, which could make for a wild night, but is really dangerous if done with any frequency. Try working with teas as an alternative, and more importantly do what you can to get better sleep!
• Booze: Alcohol was addressed in the wine section a little bit, but to reiterate, alcoholism kills and there are many harmful effects of habitual drinking. That said, imbibing in the spirits has been a part of several cultural traditions and has permeated social events. So, if you do find yourself at a social gathering, or saddling up to the bar on occasion, consider the following guidelines for your order:

1. Clear alcohols have fewer calories and less sugar. Gin, Tequila (and Mezcal), and Vodka are some examples.
2. Wine (as discussed above) or Champagne or hard Kombucha. While it may be a stretch, there could be some beneficial value in these drinks. The bubblier ones are also harder to drink fast.
3. Caesars or Bloody Mary's: Depending on the accompaniments, these could be salads in a glass. Also why not consider getting them 'virgin'? No one will know the difference.
4. Beers: If hard alcohol or wine is not your thing, and you want a frothy frosty mug, consider lighter, low-alcohol beers. Some brewers offer Gluten-Free beers.

If you want to have more sober celebrations think about hosting events in the morning, or over the lunch hour during the work week. Have a smoothie bar instead of a cocktail bar. You could even sample exotic waters!

To Conclude - a Toast

Every day we can make choices that affect our possibility to live a long and healthy lives. Here's to lying, stealing, cheating and drinking!