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Health effects of drinking alcohol: The good, the bad, and the balance
You’ve probably heard about alcohol’s impact on your health. And you know about the negative effects of drinking too much. The question is, how good is “good,” how bad is “bad,” and how do you balance the two? |
The bad
First, there’s the obvious: the possibility of liver disease, weight gain from empty calories, and the potential for alcohol abuse. And if you’re pregnant or nursing, consuming alcohol is not recommended. But alcohol’s risks go even deeper.
- Adult weight gain from large quantities of alcohol is directly linked to the possibility of developing Type II diabetes
- Too much alcohol can cause high blood pressure and blood fats – triglycerides – which can lead to heart attack and stroke
- Excess may also increase your risk of developing some types of cancer
- Abuse isn’t just constant, heavy drinking – it also includes mixing alcohol and drugs that could interact with alcohol, or getting behind the wheel after you’ve had “a few”
The good
On the positive side, studies have shown some benefits to occasional drinking. Red wine with food increases the level of HDL cholesterol – the good cholesterol. Overall, moderate use of alcohol can improve cholesterol as much as 20 percent, about the same as taking cholesterol medication or running a half-marathon.
In women, moderate alcohol consumption may even decrease mental decline with age. A 2005 study published in the New England Journal of Medicine involving women between 70 and 81 years of age indicates a 23 percent risk reduction in mental decline in moderate drinkers.
The balance
The key word is “moderation,” and moderation involves several factors:
- How much you drink: U.S. Dietary Guidelines and the American Heart Association say moderate drinking for men is no more than two drinks a day on average, and never more than four drinks in one day. For women, it’s no more than one a day on average and no more than three drinks in a day. The difference is that women metabolize alcohol more slowly, so it stays in their bloodstreams longer than a man’s. And although the numbers do allow for drinking a little more on a special occasion, you shouldn’t make a rule of the weekly average. Having no alcohol all week and 14 beers on Saturday isn’t moderation – it’s a binge!
- When you drink: Meals are best. Alcohol slows the time your stomach takes to empty, so it can decrease how much you eat. It’s drinking without food that appears to increase the possibility of elevated blood pressure.
- What you eat: Drinking a glass or two of wine with dinner has a positive effect only in conjunction with healthy eating habits and exercise. A glass of wine doesn’t balance out a fast-food burger and fries, and it can’t replace taking a walk.
- Your family history: If your relatives have problems with substance abuse or have liver disease, breast cancer, or diabetes, pay close attention to how much you drink – or just don’t.
- Your age: The health benefits of alcohol aren’t evident for teenagers. They’re still growing, whether they look like it or not! And teenagers tend to be risk-takers, so they have a higher chance of overdoing it or doing something dangerous while they’re drinking.
- Drug interactions: If you’re taking medicine that might interact with alcohol, you shouldn’t drink. Talk to your doctor about what’s right for you.
The bottom line
Occasional drinking may be associated with some positive health outcomes—although not necessarily caused by alcohol. But drinking more than moderately clearly has risks that outweigh the benefits.
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