Hello, my vibrant friend. Thank you for joining us today on the podcast, and maybe you're watching on YouTube today. I have the distinct pleasure of having my friend from residency, Stacey Devine, with me today. And Stacey, I'm going to let you go ahead and introduce yourself.
Sure. So actually, I met Heather in residency, so I am trained in family medicine and practiced for about 15 years and then decided that there was something missing both kind of personally and professionally for me, so I went and did a two-year fellowship in integrative medicine. I left traditional practice in 2017 and opened my own consulting integrative practice. And since that time, I've done additional training and I'm board certified in lifestyle medicine. So I have a practice here in North Carolina where I work with patients of all types to really try to help them be more preventative, but also hopefully reduce the use of medications and just have a more holistic approach to their health.
But I also have an online program that I've developed for breast cancer survivors. I'm very passionate about helping breast cancer survivors really improve their overall health, reduce their risk of recurrence, and manage the long-term complications from their treatments. Terrific.
Well, today we're going to talk about alcohol and how it relates to breast cancer and weight loss. Yes. So why don't you go ahead and tell us a little bit about it? I mean, sometimes we drink alcohol, but it's not really nutritionally beneficial. So why don't you tell us a little bit more about that?
Yeah, sure. So one of the things I talk to people about is the misnomer that a calorie is a calorie. I really don't believe that, and I feel that people should understand that calories are just a mechanism of energy transfer. But we want to look at the nutrients in our food and what we're consuming. And unfortunately, alcohol is considered empty calories for that reason. It really doesn't have any nutritional benefit. So you're getting calories, but you're not getting any of those wonderful vitamins or minerals or phytochemicals that we can get from really healthy foods in our diet. So it's just something that if we're talking to women, especially about weight loss, it's something that we want to be concerned about because we do want them to be really nourishing their body with healthy foods and getting all those nutrients that we know are needed for optimal functioning.
Nice, nice. One of the things that I've noticed, you know, if I've had a couple of glasses of wine, is that I'm not paying attention to how full I am. So there's kind of a whole thing where even just having alcohol changes how you eat.
Yeah, so I definitely think anyone that has had alcohol can attest to that problem. One of the things is that it kind of impacts our inhibition. So, you know, I've talked to patients who say, 'Hey, all day I've been great. I've stuck to my plan of eating healthy. And then I have a glass of wine, and then all of a sudden I'm having cheese and crackers or those Oreos just all of a sudden sound really delicious.' So I think for a lot of people, that lack of inhibition from the alcohol can contribute to not sticking to your plan as well as you may have otherwise, but also sometimes it just changes some of the cravings.
So it can definitely impact appetite. And there have been studies that suggest that people who consume more alcohol tend to have a lower quality diet overall. You can think about bar food when you hear that term. It's not usually like a fruit plate, right? Usually it's some really heavy, calorie-dense food that helps people absorb more alcohol. So it's usually not the healthiest food served in a bar along with alcohol. So there's a lot to be said about the impact on appetite for sure.
I haven't thought about the bar food things. It's usually a lot of floury stuff or fried, right? Yeah, fried, a lot of cheese, a lot of things that have that really kind of heavy, a lot of saturated fat. A lot of times people say, 'it helps kind of soak things up,' right? But really, what that's doing is just slowing down the absorption of the alcohol so that people can drink longer. So, we just want to be careful that we're looking at not having anything in the diet that's going to impact weight loss or make you make less healthy choices.
Right. And that list of foods that cause inflammation and disease... most of the people listening are professional women over age 50, so they're looking at their long-term health goals, you know, and those foods just don't fit into that.
That's correct. Yeah, like you said, when you go to a bar, you don't usually see a fruit plate. Usually, it's a lot of calorie-dense food that's heavy and not very healthy. It helps to absorb more alcohol, but it's usually not the healthiest option. So there's a lot to be said about the impact on appetite, for sure.
I haven't thought about the bar food things. It's usually a lot of floury stuff or fried, right? Yeah, fried, a lot of cheese, a lot of things that have that really kind of heavy, a lot of saturated fat. A lot of times people say, 'it helps kind of soak things up,' right? But really, what that's doing is just slowing down the absorption of the alcohol so that people can drink longer. So, we just want to be careful that we're looking at not having anything in the diet that's going to impact weight loss or make you make less healthy choices.
Right. And that list of foods that cause inflammation and disease... most of the people listening are professional women over age 50, so they're looking at their long-term health goals, you know, and those foods just don't fit into that.
That's correct. Yeah, like you said, I went to a wings place once too and I couldn't eat the only thing that wasn't fried was the celery.
Yes, not a lot of options there. And they were like, 'we only give you two pieces of celery.' Okay, that's interesting. So there are other effects on the brain too, right?
Yeah. So I think, I mean, a lot of patients that I work with and I think this is really common. A lot of people use alcohol for stress. They'll say, 'I've had a long day, I just want a glass of wine. It helps me relax,' and that's kind of how they feel that that stress response is kind of helping with that. And one of the things we want patients to understand is that alcohol can affect this stress response in the body. Some people have heard of adrenal fatigue, which is a long-term term called the hypothalamic-pituitary-adrenal axis, or the HPA axis, and it has been shown that alcohol can impact the functioning of this axis in the body. So for people who consume alcohol regularly, it can actually increase the cortisol stress response in the body. So even if it feels like it's helping with stress in the short term, it's actually worsening it in the long term. It's increasing the stress response over time. So it's one of those
short-term, long-term things that can impact a person's weight, especially if they're concerned about not losing weight despite their efforts. If we're not addressing the underlying stress and other lifestyle factors, it's going to be a lot harder to be successful.
That's interesting. I've actually heard from some of my clients, who are mostly professional women over age 50, that alcohol helps with social anxiety. It just seems to smooth out the evening. But then on some evenings, it actually makes them feel worse instead of better. So it's not always a hundred percent helpful.
Yes, I definitely agree with that. I think a lot of people feel that way, and I always encourage them to try other healthier alternatives to manage their stress and see how they feel. Thankfully, there are now more non-alcoholic options available besides water or soda. Mocktails and other alternatives can still make you feel festive without the alcohol. It's worth experimenting with other healthy options to see if they help with stress and social situations.
That's true. I'm always up for experimenting with things. It's important to try different approaches and see what works best for you.
Yeah, I think it's a great experiment to try out and see what you notice. And the cool thing is there's been a lot more movement lately, kind of a sober movement in the US. So even restaurants and parties are offering more non-alcoholic options, which is nice. So even if you still want to feel festive, you can still do that without having alcohol.
That's great. I like that. It's an interesting experiment to try and see what you notice. And it's great that there are now more non-alcoholic options available in restaurants and at parties. It gives people the chance to still enjoy themselves without alcohol.
Yeah, and I think for me personally, I like to put something like a LaCroix or a sparkling water in a wine glass. It feels fancy and like a treat, but without the alcohol.
That's a great idea! It's all about finding alternatives that make you feel special and indulgent without the negative effects of alcohol. So, sleep is a big deal. Let's talk about that because alcohol definitely affects our sleep.
Yeah, without question. And I think for most people, especially postmenopausal women, it seems like alcohol has an even greater impact. So, even if you didn't notice much effect when you were younger, as women age, alcohol tends to have a stronger effect on sleep. But regardless of whether you're premenopausal or postmenopausal, we know from research that alcohol doesn't actually improve your sleep quality. In fact, it can disrupt the architecture of your sleep, resulting in less deep restorative sleep. This deep sleep is crucial for functions like repair and restoration in our brains. So, even though alcohol may help you fall asleep initially, it actually disrupts the quality of your sleep, which can have negative effects on your overall health.
That's good to know. Alcohol may make you feel like it's helping you sleep, but in reality, it's preventing you from getting the deep, restorative sleep that your body needs. Poor sleep can also affect the hormones that regulate your appetite, which can lead to cravings and a tendency to crave more carbohydrates. So, if you're trying to lose weight, it's important to prioritize good sleep and minimize alcohol consumption.
Right, and sometimes I think people don't make the connection that their daily glass of wine is impacting their sleep. Taking a break from alcohol can help you understand the impact it has on your sleep and overall well-being. Plus, there are many non-alcoholic options available now that can still make you feel festive without the negative effects on sleep.
Exactly, taking a break from alcohol can help you evaluate its impact on your sleep and overall health. And it's great that there are more non-alcoholic options available for those who still want to enjoy a special drink without the negative effects.
Let's talk a little bit more specifically about breast cancer because a lot of the people you interact with online are breast cancer survivors.
Yes, that's correct. I think it's important for breast cancer survivors to understand the risk of alcohol consumption, especially given that the majority of my audience is postmenopausal women. Alcohol is considered a risk factor for cancer, and studies have shown that even consuming less than half a drink a day can increase the risk of breast cancer. While the risk is higher in postmenopausal women, there is a risk for both premenopausal and postmenopausal women. It's essential to be aware of this risk and make informed choices about alcohol consumption.
Thank you for sharing that important information. It's crucial for breast cancer survivors to be aware of the impact of alcohol consumption on their risk of recurrence and long-term health. Making informed choices about alcohol consumption can positively impact their overall well-being.
Correct, and it's worth mentioning that even in breast cancer survivors, it's generally recommended to not exceed three drinks per week. However, if someone chooses to abstain from alcohol altogether, that would also be supported. It's important to note that the research on alcohol and breast cancer risk is continuously evolving, and we always try to provide the most up-to-date information.
That's a good point. The research on alcohol and breast cancer risk is still ongoing, and new information may emerge. It's important to stay informed and make choices that align with your individual health goals and risk factors.
Thank you again for sharing your knowledge and expertise with us today. I appreciate your insights on the relationship between alcohol and breast cancer, as well as weight loss.
No problem. Thank you for having me. It was great to be here and share this important information. If anyone wants to reach out to me, they can find me on Instagram at Stacy Divine MD. I also have two websites: Stacy Divine MD for my practice and ThrivingABC.com for my online program for breast cancer survivors.
Wonderful! I will include all your contact information and social media links in the show notes, so listeners can easily find you. Thank you once again for joining us today. I really appreciate the conversation.
Sure, thank you for having me. It was my pleasure to be here.
