For example, the risk of breast cancer increases even at low levels of drinking (for example, less than 1 drink in a day). While light/moderate drinkers lowered their risk for cardiovascular disease, the study also showed that any amount of alcohol increases the risk of cancer. It’s long been known that alcohol reduces the amygdala’s reactivity to threatening stimuli while individuals are drinking. Another study found that it is widely assumed that light or moderate drinking is the safest way to to drink alcohol.
You shouldn’t drink at all, even in moderation, if you:1
Plan the non-alcoholic beverages you’ll order or make instead of alcoholic versions. Enjoyable, non-alcoholic alternatives include virgin mojitos, kombucha, mocktails, and soda with fresh fruit or lime juice. A monthly update filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Science around moderate alcohol use
- There are many studies that discuss the benefits of moderate alcohol consumption.
- If drinking less or less often than you typically do is something you’re committed to, pull out a pen and paper and write down some concrete goals for yourself.
- A drink before a meal can improve digestion or offer a soothing respite at the end of a stressful day; the occasional drink with friends can be a social tonic.
The benefits and risks of moderate drinking change over a lifetime. In general, risks exceed benefits until middle age, when cardiovascular disease begins to account for an increasingly large share of the burden of disease and death. A JAMA review of 107 studies published from 1980 to 2021 found that occasional or low-volume drinkers did not have a lower risk of all-cause mortality than lifetime nondrinkers did. But there was a significantly increased risk of mortality among those who had a few drinks per day or more. For example, any amount of drinking increases the risk of breast cancer and colorectal cancer.
How we reviewed this article:
During pregnancy, it increases the risk of pregnancy loss and of a child having growth and developmental problems in future. Alcohol consumption has been linked to cancers of the breast, colon and rectum, liver, esophagus, voice box, throat, mouth, and probably the pancreas, according to the American Cancer Society. The investigators reported in the journal BMC Medicine that people who drank from 2 to 7 glasses of wine per week were much less likely to be diagnosed with clinical depression. Another study found that one component in red wine may protect the brain from stroke damage.
You and your community can take steps to improve everyone’s health and quality of life. If you have a bad day or are feeling angry, don’t reach for a drink. So whether you raise a glass to Schaffner’s takeaway from the review paper (“don’t drink too much”) or lower it in response to Rahman’s (“don’t drink”), it’s best to imbibe responsibly, if at all. Jan. 17, 2024 – When it comes to alcohol consumption, moderation is everything. One of the best things about moderating your alcohol use is filling newfound time with fun hobbies and activities. By doing so, you may even identify triggers that cause you to drink—for example, certain social situations, stress from work, or even boredom.
Keep in mind that the size of the drink and the percent of alcohol makes a difference. For example, many beers are about 5% alcohol, but some have higher percentages of alcohol. And some beers are sold in bigger sizes than the standard 12 ounces. By Buddy TBuddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website.
Alcohol levels
Although the proposal was peer-reviewed and initial participants had been randomized to drink in moderation or to abstain, post hoc the NIH decided to stop the trial due to internal policy concerns. For example, alcohol use had a significant link to cancer in people over 50, especially women. Twenty-seven percent of cancer deaths in women and 19% of those in men were linked to their drinking habits. Even moderate drinking may raise your risk for some types of heart disease and cancer.
Strategies to Cut Back on Drinking
Find a health center near you and ask about alcohol misuse screening and counseling. Talk with a doctor or nurse if you’re having a hard time cutting back on your drinking. If you keep a lot of alcohol around, you may be tempted to go over the drinking limit you set for yourself when you’re at home. Keeping track of each drink may help you drink less overall. You can also make notes in your smartphone to keep track of your drinks.
To do this, simply cut the amount of your hard liquor, cocktail, or wine in half and mix with sparkling water (flavored or plain) or just plain old filtered water. Depending on the drink and your taste preference, you can also add fresh fruit juice. According to the Office of Alcohol and Drug Education at the University of Notre Dame, IN, a woman’s body absorbs 30 percent more alcohol than a man’s after drinking the same amount. Researchers thought if they could find key mechanism, science might someday unlock benefits minus harm that comes with alcohol. During pregnancy, drinking may cause the unborn baby to have how to drink moderately brain damage and other problems. Heavy drinking also may result in alcohol withdrawal symptoms.
Nutritionist Recommendations
There is also some evidence that genes influence how alcohol affects the cardiovascular system. An enzyme called alcohol dehydrogenase helps metabolize alcohol. One variant of this enzyme, called alcohol dehydrogenase type 1C (ADH1C), comes in two “flavors.” One quickly breaks down alcohol, the other does it more slowly. Moderate drinkers who have two copies of the gene for the slow-acting enzyme are at much lower risk for cardiovascular disease than moderate drinkers who have two genes for the fast-acting enzyme. 44 Those with one gene for the slow-acting enzyme and one for the faster enzyme fall in between.