At Calgary’s 6th Walk With A Doc this past Sunday, we learned about the importance of avoiding risky substances.
What are risky substances? These are things we may use either socially, recreationally, as stress management, or to cope, and they have serious, dangerous effects on our health. Risky substances negatively impact our mental health and emotional wellbeing, interfere with relationships and work, and increase our risk of chronic diseases and cancers, which reduce our quality of life, healthspan, and lifespan.
The most commonly used substances include tobacco, alcohol, and cannabis. The past few years have also seen a significant rise in nicotine consumption, particularly from vaping. Although harder drugs such as ecstasy, cocaine, fentanyl, heroin and methamphetamines are relatively less common, consumption of these drugs still impacts many individuals in detrimental ways.
- Alcohol
- The updated Canadian guidelines now firmly establishes that consuming 2 standard drinks or less per week, confers the lowest risk to your health
- Of course, consuming no alcohol means no health risk from alcohol
- Tobacco
- Whether smoked, chewed, absorbed by mouth, inhaled, or vaped, tobacco is incredibly unhealthy, packed with 70+ known carcinogens (cancer causing agents)
- ~48,000 Canadians die from smoking annually!
- Cannabis
- Worsens anxiety and depression, increases risk of psychosis, and impairs memory and brain health, especially in teenagers and frequent users
- Although people say it isn’t addictive, frequent use often leads to tolerance, dependence, and withdrawal
Risky substances are often used to manage stress or as maladaptive coping mechanisms. Although we might feel like they help us withstand pressures and stressors, the reality is that things may actually be getting worse without us realizing. Substances hinder our ability to build strength and resilience and do not allow us to address the underlying causes of why we are stressed in the first place.
You may have experienced what we call permissive thoughts: justifications we tell ourselves to rationalize a decision to use a substance in the moment. E.g. “all my friends are doing it”, “I will try a little bit”, “just this one time”, “I want to fit in so I’ll have some”, “I will enjoy today and start my healthy routine tomorrow”, “I deserve to de-stress”, etc.
Even having a little bit or indulging on a night out may lead to poor sleep, higher anxiety, lower energy, and not showing up as our best selves the next day. It may also lead down a slippery slope of more frequent use, making it increasingly difficult to cut down or stop.
Avoiding risky substances, or at least reducing how much or how often you consume, will not only make you feel better, but will have profound positive effects on your goals, relationships, health, and life.
It’s never too late to reduce or cut down your intake of any substance that does not align with your goals. Here are some practical tips to do this:
- Find what works for you; some can quit cold turkey, others do it gradually, there is no right or wrong here
- Don’t feel bad about prior unsuccessful quit attempts. Slip ups are normal and part of the process
- Set SMART goals: specific, measureable, achievable, realistic, time-bound. E.g. “I will smoke one less cigarette every week for the next 5 weeks.”
- Medications and psychotherapy can effectively help curb cravings and quit substances
- Seek support or professional help whenever needed, there is no shame in that and it may help immensely
As you make changes to better your health, don’t forget to be kind to yourself and practice self-compassion, as this goes a long way to helping you make lasting changes.
Stay strong, patient, persistent, and confident. You got this!
See you at the next walk on Sunday October 26th at 11AM. RSVP here.