You’re not the only one who has ever raised a drink to their health. Many people have believed for decades that a minimal amount of alcohol is beneficial to your health. Not all researchers would agree. Alcohol consumption is a growing concern for health. It’s important to know the range of alcohol consumption from safe to harmful to maintain your body’s health.
Douglas Noordsy, MD, Clinical Professor of Psychiatry and Assistant Director of Stanford Lifestyle Medicine, says that alcohol will affect everyone’s health differently. Drinking alcohol is not a habit that should be followed every day, but rather something to indulge in once in a blue moon.
Experts differ in their opinions on the amount of alcohol that is harmful. Others believe that moderate drinking is safe, while others think that light drinking can be detrimental.
While many people believe that moderate to light alcohol consumption is healthy and safe, the reality is quite different. Cindy Kin, MD, is a Stanford University Associate Professor of Surgery and specializes in colorectal surgery. “In reality, no amount of alcohol is beneficial to our health.”
Does One Glass of Red Wine Really Help the Heart?
Some studies have contradicted each other, suggesting that light drinking may be beneficial to the heart. In contrast, others suggest an increased risk of liver cancer, even at low levels of consumption. Many people are confused by headlines that claim alcohol is good for your health or bad, says Dr. Noordsy.
This belief dates back to the 1980s. It is based on a concept called The French Paradox, which was based on the observation that France, despite eating a diet rich in saturated fats, had a low rate of heart disease. Researchers at the time concluded that the surprising trend could be attributed to widespread wine consumption in the area. This correlation led researchers to conduct extensive research on wine and identify polyphenols as culprits for their apparent cardioprotective properties.
Numerous observational studies since then have suggested that light to moderate consumption of wine has positive effects. Dr. Kin says that these studies missed some important factors. Researchers overlooked the fact that while early observations showed that moderate drinkers had better cardiovascular outcomes than non-drinkers, many non-drinkers abstained because of existing health conditions, which led to poorer overall health outcomes. Those who self-identified themselves as light drinkers also led healthier lives in general. This oversight led to a false impression that light drinking was associated with better cardiovascular outcomes, blaming alcohol for the cause. A glass of wine or two a day is now widely accepted as healthy.
Red wine is rich in antioxidants such as resveratrol. This substance can also be found in dark chocolate, peanuts and blueberries. It may have health benefits, including lowering cholesterol and blood pressure. However, the amounts are often misunderstood. In order to achieve the levels observed in mice studies that were beneficial, you would have to drink a large amount of red wines – between 100 and 1,000 glasses per day. While the benefits of resveratrol are appealing, it is not realistic to expect therapeutic effects from this substance.
How much alcohol is too much?
Alcohol is only a problem when it’s consumed in excess, according to many people. The US Dietary Guidelines recommend that men limit their alcohol consumption to two drinks per week and women to one per week. Two-thirds of adults report that they drink above this level once or more a month.
Recent research has shown that even small amounts of alcohol are harmful to health. The World Health Organization has stated that such consistent findings have led to the assertion that “when it is about alcohol consumption, there are no safe amounts that do not affect health”.
Alcohol is a problem because it quickly enters the body’s bloodstream (especially if consumed without food). Alcohol is water and fat-soluble, unlike most substances. It can penetrate nearly all cells and tissues, including our highly secure blood-brain barrier.
As well as the liver, the kidneys and the lungs also can process alcohol. Acetaldehyde, which can damage or kill cells without discrimination, is produced as our organs break down alcohol to make it a fuel source. As acetaldehyde enters our brains, it disrupts our neural circuitry and creates a feeling of “tipsiness”, which is associated with alcohol. The more “tipsy”, the higher the toxic level of acetaldehyde is in your blood.
Dr Noordsy suggests that rather than follow strict guidelines on how much alcohol to consume, individuals should take into account their perceptions of intoxication. He suggests that the feeling of “tipsyness” is a signal to stop or slow down drinking. The sense of being “tipsy” is a sign that your blood alcohol level has risen so high that it’s putting your health in danger. The more you feel ‘tipsy,’ the greater the risk,” says Dr. Noordsy. If you drink alcohol with food, the blood alcohol level will be lower than if you were to just drink alcohol. If you are enjoying a glass or two of wine with your meal, this is a different experience than drinking to the point of feeling intoxicated .”
Health Concerns Related to Alcohol Use
According to recent data from the World Health Organization, alcohol is responsible for three million deaths worldwide each year and accounts for 5.1% of the global burden of disease and injuries. Alcohol’s harmful effects are spread across more than 200 conditions and diseases, including alcoholism, liver cirrhosis, heart disease, cancer and chronic respiratory diseases.
Liver disease
Acetaldehyde is a by-product of alcohol metabolism that causes significant damage to the cells in the body, particularly the liver. The liver is the organ that detoxifies our bloodstream and, therefore, bears the most of the harmful effects of alcohol metabolism. This constant strain can lead to fat build-up, chronic inflammation and irreversible liver damage.
In a study of the livers of 3,649 participants, a worrying correlation was discovered: the amount of liver fat increased as daily alcohol consumption increased. It is alarming that there was no threshold below which the harmful effects of alcohol were absent. This suggests that even those who drink only a small amount are susceptible to liver fat accumulation.
The liver is unable to perform vital metabolic functions such as blood sugar regulation, cholesterol metabolism, and nutrient intake when fat accumulates. Alcoholic hepatitis, also known as liver inflammation, is increased by fat accumulation.
Dr. Kin says that abstaining from alcohol completely can reverse the changes. However, continued alcohol consumption can cause irreversible damage and scarring to the liver, as well as liver dysfunction or, in severe cases, liver failure. This is particularly concerning, as fatty liver can often present no early symptoms, and individuals may not be aware until serious complications .”
A person with non-alcoholic fatty hepatitis, which is caused by obesity or other metabolic syndromes, has a higher risk of developing alcohol liver disease.
This means that small amounts of drinking alcohol can cause the same amount of liver disease as larger amounts. As would be larger amounts of alcohol for someone who does not have a fatty liver,” says Dr Kin. “People who already have metabolic diseases need to be extra careful around alcohol because their livers already work extra hard.”
Cancer
The International Agency for Research on Cancer has designated alcohol as a cancer-causing substance due to the increased risk of many types of cancer.
Alcohol increases cancer risk in specific areas, like the mouth, pharynx and digestive tract. “It also has cancerous effects in other parts of the human body,” says Dr. Kin.
Chronic inflammation caused by alcohol consumption increases DNA mutation risk. Alcohol is also believed to increase tumour growth by inhibiting molecules that suppress tumours.
In 2017, the European Union recorded nearly 23,000 cases of cancer linked to moderate to light alcohol consumption, half of which were female breast cancers. Breast cancer risks are increased even at levels as low as three drinks per week. It is notable that increasing daily alcohol consumption by just 10 grams, which is equivalent to the amount of alcohol in a typical beer or wine, increases breast cancer risk by 10%.
Cardiovascular Health
Contrary to popular belief, any amount of alcohol consumption is associated with an increased cardiovascular disease risk. In a comprehensive study, 371 463 individuals were examined to determine that alcohol consumption increases the risk of hypertension and coronary heart disease. Moderate alcohol consumption (less than eight drinks per week) led to an increase in cardiovascular risks that was minimal but noticeable. Researchers found that, when taking into account lifestyle factors, the perceived benefits of moderate alcohol consumption against cardiovascular risks decreased significantly.
Many reasons have been hypothesized, particularly in relation to the metabolic effects. Alcohol is a calorie-dense substance that does not provide any nutritional value. It’s basically empty calories consumed in addition to the calories your body needs. Alcohol also interferes with the body’s normal metabolic functions. The body’s priority is to remove this toxic substance. This compromises processes such as nutrient absorption and fat metabolism. Dr Kin explains that this disruption encourages visceral or harmful fat around organs. This fat causes inflammation and is a significant risk, particularly around the heart.
Hormone Imbalance
Alcohol consumption increases estrogen levels both in males and women by increasing the activity of the enzyme that converts androgens into estrogen. This can cause issues such as gynecomastia (enlarged breasts for males), decreased sexual desire and fat accumulation. Alcohol exposure over time can also reduce testosterone levels, which are associated with fatigue, reduced bone density, muscle mass and libido in males.
Additionally, regular alcohol consumption of more than 3.5 drinks per week for males and 2.6 drinks per week for females can cause chronic changes and reduced control of the hypothalamic-pituitary-adrenal axis. This disruption may cause an increase in the stress hormone cortisol throughout the day.
Microbiome Issues
Alcohol can also disrupt the microbiome of the gut by killing essential and beneficial bacteria. Alcohol’s proinflammatory properties also trigger the release of inflammatory cytokines that cause gut inflammation, making the intestinal lining permeable. Increased permeability allows undigested food particles into the bloodstream. Chronic alcohol consumption over time can cause an imbalance in the gut microbiome that promotes dysbiosis and bacterial growth. These disruptions may trigger immune responses and increase susceptibility to food allergies.
Brain Health
Alcohol enters the brain, suppressing neural networks that are involved in memory storage and formation. Chronic consumption can lead to permanent effects. In a study of over 36,000 adults in their mid-twenties, it was found that moderate drinkers who consumed one to two drinks a day, on average, showed thinning of the neocortex and other brain areas, which indicated neuron loss. The research found that higher alcohol consumption is associated with reduced brain volume and grey matter reduction. These are the regions of the brain where neurons are concentrated. The severity of these negative effects increased as alcohol consumption rose.
For most casual drinkers who abstain from alcohol, reversing the damage done to their prefrontal cortex or neural circuitry can be achieved by refraining from drinking for two to six months. Chronic users, however, may only see partial recovery or even suffer lasting effects.
According to Dr. Noordsy, “Alcohol consumption increases the risk of dementia and cognitive decline.”
Mental Health
Alcohol use is also increasing in the US as people self-medicate stress. The nightly glass may also cause more stress on the next day, as it can impair cognitive and physical performance. “During the pandemic we saw a shocking increase in alcohol-induced liver disease, which indicates a growing dependence on alcohol as an coping mechanism,” states Dr. Kin.
A study found that moderate to light alcohol consumption can be good for mental health. It reduces stress signals in the mind and provides a short-term boost. Dr Noordsy acknowledges the study but says that learning to manage stress with physical exercise, mindfulness, and mind-body practices is a safer and more effective way to reduce stress.
Can Alcohol Be Consumed in a Healthful Way?
Both Dr Kin and Dr Noordsy are aware of the extensive research that has been done on the harmful effects of alcohol. They recommend that people abstain from drinking alcohol or drink it very little if they have a history of liver diseases, cancer, heart disease, hormonal imbalances, gut-microbiome problems, dementia or mental disorders.
Experts cannot confirm the exact amount of alcohol harmful to each individual because it is different. Dr Noordsy suggests a personalized, balanced approach to alcohol consumption, taking into account each person’s risk factors and goals.
Dr Noordsy says that while heavy consumption and regular drinking are linked to health issues, an occasional drink at meals poses little risk for the majority of adults. Alcohol consumption may be restricted for those with a family history of cancer or other diseases. We think about our eating and exercise habits. Now, we must also consider the role alcohol plays in our lives and make an informed decision on how much to drink.
Dr Kin is less inclined to encourage light alcohol consumption but acknowledges that this part of social and cultural life for many people, just like other things they consume that don’t contribute to their health, is ingrained. She encourages people to change their mentality about alcohol.
