Is There Such a Thing as "Healthy" Alcohol Consumption?

 
Is there such a thing as “healthy” alcohol consumption? // Four Wellness Co. wellness blog // Wellness tips for healthy living from an integrative nutrition health coach
 

One of the questions we get asked quite a bit as health coaches is: Can I drink alcohol as part of a healthy lifestyle?

This answer is complicated, and depends on a few factors (hence this long blog post!)—but the quick answer is: probably, if you understand what you’re doing and follow a few guidelines.

So, how much alcohol (and how often) is it considered “healthy” to drink? 

It’s important to understand how alcohol affects the body and its possible health risks to ensure we’re making informed decisions on how much (and how often!) we consume.

What is alcohol?

Alcohol is produced by the fermentation of yeast, sugars and starches. Fruits (such as grapes), grains (such as barley, wheat and rye) and other plants (such as agave and sugar cane) are commonly fermented into wine, beer and liquor. 

Alcoholic beverages have been consumed across centuries for a variety of religious, cultural and medicinal practices.

While the first intentional production of alcohol is unknown, the archaeological record shows that purposeful fermentation may have existed as early as 10,000 B.C. Which means, beer may have predated bread as a dietary staple (yes, you read that right—party on, ancestors!).  

Beer was considered nutritious and beneficial for much of history, as fermented beverages were often thought to be more sanitary (and therefore safer to drink) than water. Alcohol was normal and natural, considered a gift from God. (This explains why Puritans transported more beer on the Mayflower to the New World than water!)

But with the growing popularity of spirits (such as whiskey and rum) in Colonial America, attitudes towards alcohol consumption changed. Excessive drunkenness was blamed for many personal, social and religious problems. The Temperance Movement, a push for the moderate use of alcohol (and then complete abolition), was born. 

Today, Americans continue to struggle to find a balance between the health risks and benefits of alcohol consumption. Is there such a thing as “healthy” alcohol consumption? How much alcohol is “too much?” How frequently is it okay to drink?

To answer these questions, let’s take a look at how alcohol affects the body.

The health risks of alcohol consumption

If your hangover symptoms aren’t enough of a clue, alcohol affects every organ in the body.

When alcohol is consumed, it is rapidly absorbed from the intestine into the bloodstream. Blood alcohol concentration (BAC)—the intensity of the effect of alcohol—is dependent on body weight and body fat, quantity and time frame of alcohol consumed, and food intake. 

Alcohol is primarily metabolized by enzymes in the liver. When we drink more than our liver can handle, acetaldehyde (a toxic compound created from ethanol) builds up in the body and results in our nasty hangovers. While these short-lived symptoms may be unpleasant (and even disruptive to both our personal and professional lives), the serious health risks from alcohol consumption come from excessive drinking. 

What qualifies as “excessive” alcohol consumption

Excessive drinking includes heavy drinking, binge drinking, or drinking with preexisting health conditions and risk factors. 

Heavy drinking is defined as consuming 8 or more drinks per week for women and 15 or more drinks per week for men. Binge drinking entails consuming 4+ drinks within a two hour timeframe for women and 5+ drinks within that same timeframe for men. These limits are higher for men because men generally weigh more, have a lower body fat percentage, and produce more of the enzyme that metabolizes alcohol.

Additionally, those with the following conditions or risk factors should avoid consuming alcohol, as there are increased risks:

  • Pregnancy

  • Liver/pancreatic disease

  • History (or strong family history) of alcohol addiction

  • Heart failure 

  • Hemorrhagic stroke

  • Use of medications that can interact with alcohol

  • Trouble sleeping (alcohol can disrupt sleep patterns)

The health risks of drinking too much

Excessive drinking has numerous health risks including, but not limited to:

  • Liver cirrhosis

  • Pancreatitis

  • Psychological disorders

  • High blood pressure

  • Heart failure

  • Stroke

  • Cancer (such as breast cancer and cancers of the digestive tract)

  • Alcohol withdrawal syndrome

  • Unintentional serious injury or death (such as car crashes, drowning, falls, firearm injuries)*

  • Fetal alcohol syndrome and birth defects, if consumed while pregnant

  • Coma and death (if consumed rapidly in large quantities)

*Alcohol is a central nervous system depressant, impairing cognitive and physical functioning. 


A note on alcohol abuse and addiction

Alcohol is a substance that alters our brain chemistry. As such, regular excessive drinking can lead to alcohol addiction, in which an individual has an impaired ability to control their consumption of alcohol. Alcohol use disorder (the medical term for alcoholism) affects an estimated 15 million Americans and is defined by specific criteria as outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM).

Alcohol abuse and addiction are serious health concerns requiring professional assistance. If you think you or someone you know may be suffering from alcohol abuse or addiction, contact the free, confidential national helpline: 1-800-662-HELP (4357)


So, on that somber note, there are clearly some negative health effects of excessive alcohol consumption. And drinking alcohol is not safe for everyone.

But, if you don’t have any risk factors making it unsafe for you, how safe (or even possibly healthy) is it to drink alcohol in moderation?

Is alcohol safe to drink in moderation?

First, let’s define moderation. 

Per the Dietary Guidelines for Americans, moderate alcohol consumption is defined as up to 1 drink per day for women and up to 2 drinks per day for men. This recommendation refers to the amount consumed on any single day and is not intended as an average over several days. 

A standard drink is considered to contain 14.0 grams (0.6 ounces) of pure alcohol. This is equivalent to:

  • 12 ounces of beer (5% alcohol)

  • 5 ounces of wine (12% alcohol)

  • 1.5 ounces (a “shot”) of 80 proof distilled spirits or liquor (40% alcohol)

Adhering to the guidelines above, moderate alcohol consumption is considered relatively safe (when consumed responsibly) and can even be incorporated into most healthy dietary patterns (yay!). 

But can we go as far to say that “safe” alcohol consumption has possible health benefits?

Does alcohol have any health benefits?

The possible health benefits of moderate alcohol consumption are relatively unknown. Most studies of alcohol consumption depend on honest patient reporting (which may underreport consumption) and include other lifestyle factors such as diet, caffeine and physical activity. Eating habits and exercise have been more thoroughly studied and have more direct health benefits than any small or moderate level of alcohol consumption would have. 

That being said, moderate alcohol consumption may have some possible cardiovascular health benefits. Red wine contains resveratrol and flavonoids, antioxidants that help raise high density lipoprotein (HDL)—our good cholesterol—which can help prevent heart disease and the formation of blood clots. Some studies even indicate these benefits may not be limited to red wine and that moderate consumption of any alcohol type may have cardio-protective effects. 

Are certain types of alcohol more healthy than others?

Per the Centers for Disease Control and Prevention (CDC), the quantity of alcohol consumed has a greater effect on our health than the type of alcohol we consume.

However, we should consider the quality of ingredients used not just to distill but also mixed into our favorite alcoholic beverages. For example, a glass of red wine is just that, a glass of red wine. A cocktail (or mixed drink) typically includes alcohol plus numerous additional ingredients, which may include highly refined sugars, preservatives, and other artificial ingredients detrimental to your health. 

Sugary alcoholic beverages (think: daiquiris, piña coladas) can be more taxing on your liver, which is involved in processing both alcohol and sugar. This could be why sweet cocktails or mixed drinks are known for producing worse hangovers when consumed excessively.

Can alcohol be part of a healthy lifestyle?

While responsible moderate alcohol consumption may be relatively safe, any possible health benefits are few and far between, and haven’t been extensively studied or proven. 

That said, alcohol is an embedded cultural practice that can bring enjoyment, social connection, and enhance culinary experiences (we love a glass of wine with dinner just as much as the next person!). And, it doesn’t tend to have lasting negative health effects if consumed in low enough quantities.

So, if you like to enjoy a cold one every now and then, you can typically consider it “okay” to do so, as long as you’re practicing moderation and you don’t have other risk factors that make it unsafe for you to imbibe. 

If you do choose to drink alcohol, follow the guidelines for safe and responsible consumption: up to 1 drink per day for women and up to 2 drinks per day for men (some days of the week, but not all!). 

And, hydration is key. Drinking a glass of water after every alcoholic beverage helps to detoxify the alcohol from your body, as well as slow your alcohol consumption (lowering your BAC) and keep you hydrated (an important factor in hangover prevention).

Cheers! 🥂


FOUR WELLNESS TIP

Be smart about the quantity and frequency of your consumption choices and consider all ingredients included in your favorite drink, not just the type of alcohol you are consuming. And, don’t forget to stay hydrated!