How Bad is Alcohol Really?
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Everyone knows that alcohol isn’t exactly healthy. But how much is too much? Is having the occasional drink so bad? We touched on this subject briefly in our FAQ Part 2 newsletter, but this week we’ll dive deeper into the effects of alcohol and how to limit your consumption in a “drinking encouraged” society.
Unfortunately, there is no safe amount of alcohol to consume. Alcohol is an addictive substance and drinking even in moderation can lead to chronic diseases including cancer and cardiovascular disease. But it also has some hidden effects that you might not be aware of.
As a depressant, alcohol acts on the central nervous system and can impair sleep quality, particularly rapid eye movement (REM) sleep. Also due to its diuretic effects, alcohol consumption causes more frequent bathroom visits during the night, also negatively impacting sleep.
Alcoholic drinks are also high in calories and excessive consumption can lead to poor food choices. Additionally, alcohol (especially excessive drinking) can lead to or worsen anxiety, and its high sugar content can also exacerbate anxiety.
Alcohol consumption is also associated with mitochondrial dysfunction. A study on adolescent rats found that binge drinking had detrimental effects in the hippocampus, the area of the brain responsible for memory and learning. The researchers suggest that neurons in the brain are particularly susceptible to mitochondrial damage due to their high metabolic demand. Other researchers have shown that alcohol can impair mitochondrial biogenesis, increase oxidative stress through the production of reactive oxygen species, damage mitochondrial DNA, and lead to ATP deficiency.
Alcohol also causes dehydration, depresses the immune system, and affects your ability to recover from exercise.
Of course we recognize that alcohol is a social activity and there can be reasons to treat yourself to a drink if you don’t have a history of alcohol abuse. However we suggest limiting your consumption to special occasions as opposed to making it a daily habit.
Here are some more specific recommendations:
1. Drink with intention. Instead of making it a daily coping mechanism, treat yourself to a drink on special occasions, such as celebrating a birthday or anniversary. It’s also best to limit it to weekends (or non-work days) so any negative consequences are not affecting your work.
2. Life’s too short for bad wine. Don’t just drink for the sake of drinking. If you’re going to indulge in a drink, make sure it’s something you really enjoy.
3. Limit your consumption. As mentioned above, there is no safe amount of alcohol, however if you are going to drink, limit your consumption to one drink per day for women and two drinks per day for men. Keep in mind that one drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled liquor.
Finally, we suggest avoiding alcohol altogether if you have a history or family history of alcohol abuse. If you are dependent on alcohol, it’s best to talk to a doctor to manage symptoms of withdrawal.
