Moderate alcohol consumption means an average of one to two drinks per day for men and one drink per day for women. Different types of beer, wine and liquor have different amounts of alcohol. But in general, a drink is one 12-ounce regular beer, 5 ounces of wine or 1.5 ounces of 80-proof spirits, such as bourbon, vodka or gin.
Drinking too much alcohol increases your risk for many health problems, including high blood pressure, obesity, stroke, breast cancer, liver disease, depression, suicide, accidents, alcohol abuse and alcoholism.
Here’s what science tells us about alcohol’s effects on the body...
Drinking too much alcohol can raise the levels of some fats in the blood known as triglycerides. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol has been associated with fatty buildup in the artery walls. That, in turn, can increase the risk of heart attack and stroke.
Excessive drinking can also lead to high blood pressure, cardiomyopathy, cardiac arrhythmia and even death from alcohol poisoning. And it can interfere with the brain’s communication pathways, affecting the way the brain works.
Binge drinking — having five or more drinks in two hours for men or four or more drinks for women — may put you at higher risk for atrial fibrillation, an irregular or quivering heartbeat that can lead to blood clots, stroke and heart failure.
Heavy drinking may also prematurely age arteries over time, particularly in men, when compared to moderate drinkers.
Plus, all the extra calories from drinking alcohol can lead to obesity and a higher risk of developing diabetes.
Alcohol Increases Risk of Developing Breast Cancer
There is convincing evidence that alcohol consumption increases the risk of breast cancer, and the more alcohol consumed, the greater the risk.
A large prospective study following 88,084 women and 47,881 men for 30 years found that even 1 drink a day increased the risk of alcohol-related cancers (colorectum, female breast, oral cavity, pharynx, larynx, liver, esophagus) in women, but mainly breast cancer, among both smokers and nonsmokers. 1 to 2 drinks a day in men who did not smoke was not associated with an increased risk of alcohol-related cancers.
In a combined analysis of six large prospective studies involving more than 320,000 women, researchers found that having 2-5 drinks a day compared with no drinks increased the chances of developing breast cancer as high as 41%. It did not matter whether the form of alcohol was wine, beer, or hard liquor. This doesn’t mean that 40% or so of women who have 2-5 drinks a day will get breast cancer. Instead, it is the difference between about 13 of every 100 women developing breast cancer during their lifetime—the current average risk in the U.S.—and 17 to 18 of every 100 women developing the disease. This modest increase would translate to significantly more women with breast cancer each year.
A lack of folate in the diet or folic acid, its supplement form, further increases the risk of breast cancer in women. Folate is needed to produce new cells and to prevent changes in DNA. Folate deficiency, as can occur with heavy alcohol use, can cause changes in genes that may lead to cancer. Alcohol also increases estrogen levels, which fuel the growth of certain breast cancer cells. An adequate intake of folate, at least 400 micrograms a day, when taking at least 1 drink of alcohol daily appears to lessen this increased risk.
Researchers found a strong association among three factors—genetics, folate intake, and alcohol—in a cohort from the Nurses Health Study 2 of 2866 young women with an average age of 36 who were diagnosed with invasive breast cancer. Those with a family history of breast cancer who drank 10 grams or more of alcoholic beverages daily (equivalent to 1 or more drinks) and ate less than 400 micrograms of folate daily almost doubled their risk (1.8 times) of developing the cancer. Women who drank this amount of alcohol but did not have a family history of breast cancer and ate at least 400 micrograms of folate daily did not have an increased breast cancer risk.
Alcohol and Weight Gain
One serving of alcohol on average contains 100-150 calories, so even a moderate amount of 3 drinks a day can contribute 300+ calories. Mixed drinks that add juice, tonic, or syrups will further drive up calories, increasing the risk of weight gain over time.
However, a prospective study following almost 15,000 men at four-year periods found only an increased risk of minor weight gain with higher intakes of alcohol. Compared to those who did not change their alcohol intake, those who increased their intake by 2 or more drinks a day gained a little more than a half-pound. It was noted that calorie intake (not from alcohol) tended to increase along with alcohol intake.
Possible Health Benefits of Alcohol
What are some of the possible health benefits associated with moderate alcohol consumption?
Cardiovascular Disease
More than 100 prospective studies show an inverse association between light to moderate drinking and risk of heart attack, ischemic (clot-caused) stroke, peripheral vascular disease, sudden cardiac death, and death from all cardiovascular causes. The effect is fairly consistent, corresponding to a 25-40% reduction in risk. However, increasing alcohol intake to more than 4 drinks a day can increase the risk of hypertension, abnormal heart rhythms, stroke, heart attack, and death.
I drink every day, but not very much. Is that risky?
Some studies have shown that those who drink moderate amounts of alcohol have lower rates of heart disease than nondrinkers. But drinking alcohol every day to excess can lead to serious cardiovascular disease risks including high blood pressure, obesity and stroke. If you find yourself drinking more and more over time, consider cutting back.
Is a glass of wine a day OK if I have diabetes? Can alcohol affect glucose levels?
The flavonoids and other antioxidants in wine can protect the heart and blood vessels from the damaging effects of free oxygen radicals produced by the body. This is particularly true for diabetics because they have been shown to have a high production of free oxygen radicals.
But there isn’t any scientific evidence specifically related to alcohol consumption and diabetes.
On the downside, excessive drinking can increase the risk of high blood pressure, and people with diabetes are already at high risk.
For all people, alcohol can lower blood sugar. If your doctor from the best hospital in Nagpur has cleared you to drink alcohol in moderation, be sure to eat a meal or snack when you drink to keep your blood sugar from getting too low.
Is alcohol high in calories?
Alcoholic drinks contain calories, and so do many mixers added to alcoholic drinks, such as soda, juice or cream. Added sugars can also come in the form of simple syrup or liqueurs, which are common ingredients in many cocktails.
A beer or glass of wine is generally around 100 to 150 calories. A cocktail can range from 100 to nearly 500 calories, depending on the ingredients. If you drink alcohol, remember to include it in your meal planning so you’re not getting more calories than you need.
Can I drink alcohol if I’m pregnant or breastfeeding?
Pregnant women should not drink. It can seriously harm the baby and may cause birth defects or fetal alcohol syndrome.
If you’re breastfeeding your newborn, be aware there may be an association between alcohol in breast milk and reduced thinking and reasoning skills in the child at a later age. So, it may be best to avoid drinking alcohol while breastfeeding.
Is it OK to take aspirin and drink alcohol?
People who take aspirin regularly are at risk for stomach problems, including stomach bleeding. Alcohol use can increase these stomach risks, so ask your doctor if it is safe for you to drink alcohol in moderation.
Before taking any over the counter or prescription medication, check with a pharmacist or doctor about any potential interactions with alcohol.
Alcohol helps me relax. How else can I deal with stress?
Drinking alcohol may seem like a convenient way to cope with stress, but there are many other healthier strategies. Staying physically active, eating healthy foods, getting enough sleep and maintaining a positive attitude are some good ways to manage stress
Try meditation, yoga or relaxation techniques, such as deep breathing. Or pledge to spend 15 minutes each day finding pleasure in something you enjoy that doesn’t include drinking alcohol. There are lots of options.
What’s the bottom line?
Drink alcoholic beverages only in moderation, if at all. Understand the potential effects on your health if you do indulge. And don’t start drinking for unproven health benefits.
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