Should you drink alcohol?

Do you enjoy a drink? Do you drink every day? Do you drink only on weekends? Maybe alcohol is social for you going hand in hand with good food and family, partner or friend time? Or perhaps you drink too much, or binge, or use it to relax, or depend on it to get through the day, or turn to it when you feel bad?

Whatever your reasons for drinking alcohol, it’s becoming increasingly clear that alcohol harms your body, and you might need to adjust your habits.

Influential research on alcohol

The Lancet, a conservative medical journal, says that ‘alcohol is a colossal global health issue and small reductions in health-related harms at low levels of alcohol intake are outweighed by the increased risk of other health-related harms, including cancer’ and as a result of a 2018 meta-study that ‘moderate alcohol consumption (>100g) is not longer associated with positive health benefits and that, in fact, moderate alcohol consumption is associated with a 6-months to 4-year shorter life span’.

Addiction, another journal, states that there is ‘strong evidence’ that alcohol causes seven cancers, and other evidence indicates that it ‘probably’ causes more.

The World Health Organisation states that worldwide, ‘3.3 million deaths every year result from harmful use of alcohol, this represents 5.9 % of all deaths’ and that ‘the harmful use of alcohol is a causal factor in more than 200 disease and injury conditions’.

No benefits from alcohol

What this means is that no one can claim anymore that there are benefits to drinking even small amounts of alcohol.

some of the ways alcohol is bad for you

I hear your cries: But what’s wrong with a little tipple? We’re all human, aren’t we? How boring to be perfect?

My thoughts too. But here are just some of the ways that alcohol is toxic for the human body to reaffirm the above (yes, that's your and my bodies!)

Alcohol is sugar, and sugar is a nutrient-free source of energy that converts directly into fat. It will put weight on around your organs and belly, which is harmful to your health.
Any sugar increases blood sugar levels leading to a blood sugar crash, which causes the body to seek out more sugar in a cycle that eventually leads to hypoglycaemia (low blood sugar), insulin resistance and Type 2 diabetes. These are linked withvheart disease, cancer and other chronic health problems
Sugar and alcohol lead to inflammation. Most disease is related to chronic inflammation, including cancer, which feeds off sugar, and a wide range of diseases, including heart disease, cancer, and autoimmune disorders
Alcohol suppresses the immune system, making the body more susceptible to infections, illnesses, and slower recovery times
Alcohol is a toxin and your body reacts to it by putting all its efforts into expelling it, interrupting other important bodily processes
It is also a carcinogen, meaning it increases the risk of certain cancers, including mouth, throat, oesophageal, liver, breast and colon cancers. The more you drink, the higher the risk, especially when combined with other factors like smoking
Alcohol causes intestinal permeability or leaky gut, creating gaps between the gut’s cells which allow endotoxins or proteins directly into the blood stream. This leads to systemic inflammation, poor nutrient absorption, allergies and possibly autoimmune disease. If you’re trying to heal your gut, it needs to be avoided
It also disrupts the balance of gut bacteria, leading to dysbiosis (an imbalance of good and bad bacteria). More about alcohol and your gut here
Heavy drinking increases the risk of developing gastrointestinal cancers, such as esophageal and colorectal cancer
Alcohol causes liver, kidney, pancreas and heart problems
It also interferes with hormones (the body’s messengers or signallers), possibly raising oestrogen and decreasing testosterone. This imbalance is bad for both sexes, but in men it can cause andropause, potentially leading to heart attacks, strokes and prostate disease
Alcohol causes nervous system disorders such as nerve inflammation, early senility and brain degeneration
It impedes the absorption of many important nutrients including B vitamins such as folate, B12 and iron; vital fat-soluble vitamins including A, E, D and K; and key minerals such as calcium, potassium and magnesium
If you’re trying to lose weight, your liver will prioritise processing alcohol over fat burning. Alcohol is also calorie-dense, with 7 calories per gram. Drinking frequently, especially high-calorie beverages like cocktails, can lead to weight gain and the risk of obesity
Alcohol is a **carcinogen**, meaning it increases the risk of certain cancers, including **mouth**, **throat**, **esophageal**, **liver**, **breast**, and **colon cancers**. The more you drink, the higher the risk, especially when combined with other factors like smoking

Alcohol & the Brain

Alcohol does many things to our brains

Neurotransmitter Disruption - Alcohol affects neurotransmitter systems, particularly GABA and glutamate, which can lead to relaxation, impaired coordination, and slower cognitive functions. Over time, this disruption can contribute to mental health disorders and dependence
Cognitive Impairment - Chronic alcohol consumption can lead to long-term cognitive decline, memory loss, and difficulty with problem-solving and decision-making due to damage to brain cells and pathways
Neuroinflammation and Neurotoxicity - Alcohol can induce inflammation in the brain, leading to neurotoxicity. This can result in damage to brain cells, contributing to neurodegenerative diseases like Alzheimer's
Brain Structure Changes - Prolonged alcohol use can shrink brain regions, including the hippocampus, which is crucial for memory and learning
Memory Loss and Blackouts - lcohol inhibits the hippocampus, the brain's memory center, leading to blackouts or periods where new memories can't be formed, even though the person is conscious

Alcohol & Mitochondria

This is what alcohol does to your mitochondria, the powerhouses of our cells, generating the energy needed for cellular functions and overall bodily processes by converting nutrients into ATP

Mitochondrial Dysfunction - Alcohol can cause damage to the mitochondria, the energy-producing organelles in cells. It disrupts the mitochondrial membrane potential, leading to reduced ATP production (energy), which is vital for cell function.
Oxidative Stress - It increases the production of reactive oxygen species (ROS) within the mitochondria, leading to oxidative stress. This damages mitochondrial DNA and proteins, contributing to cell death and tissue damage.
Apoptosis - Mitochondrial damage from alcohol can trigger apoptosis (programmed cell death). This can lead to the loss of cells, particularly in vital organs like the liver and brain.
Energy Metabolism Disruption - By impairing mitochondrial function, alcohol disrupts the balance of energy metabolism in the body, leading to fatigue, decreased muscle function, and overall reduced physical and mental performance.

alcohol, sleep & the nervous system

Increased Cortisol - Alcohol raises levels of cortisol the body’s primary stress hormone. Elevated cortisol levels can lead to increased stress, anxiety, sleep disturbances, and weight gain (especially around the abdomen)
Sleep Hormones - While alcohol may initially make you feel drowsy, it disrupts the sleep cycle by interfering with melatonin production, causing poor sleep quality and leading to daytime fatigue

Liver Damage

Fatty Liver - Alcohol is metabolized by the liver, and excessive drinking can cause fat buildup, leading to alcoholic fatty liver disease, an early stage of liver damage
Alcoholic Hepatitis - Over time, chronic alcohol consumption can lead to inflammation of the liver, known as alcoholic hepatitis, causing symptoms like jaundice, fatigue, and liver pain
Cirrhosis - Long-term alcohol abuse can cause liver cirrhosis, which is irreversible scarring of the liver, impairing its ability to function properly and leading to liver failure

Cardiovascular Health

Increased Blood Pressure - Alcohol consumption, especially binge drinking, raises blood pressure, increasing the risk of hypertension, heart disease, and stroke
Arrhythmias - Chronic drinking can cause irregular heart rhythms (arrhythmias), which can lead to heart failure
Increased Cholesterol - Alcohol consumption can increase levels of triglycerides in the blood, contributing to atherosclerosis (plaque buildup in arteries), which raises the risk of heart attacks and strokes

Skin & Appearance

Dehydration and Premature Aging - Alcohol is a diuretic, which means it causes dehydration. Over time, this can lead to dry skin, wrinkles and premature aging
Rosacea and Skin Flushing - Alcohol can cause blood vessels to dilate, leading to facial flushing and increasing the risk of developing rosacea and spider veins
Poor Wound Healing - Due to its impact on nutrient absorption and immune function, chronic alcohol use can delay wound healing and contribute to other skin issues

The problem with being ‘alcohol fit’

‘But I tolerate alcohol well,’ you say.

If you do, you could have a problem. Alcohol is a strong sedative, and in excess amounts your body has to compensate by increasing stimulation so you don’t stop breathing and die. This is a kind of stress on your body, which negatively impacts mood, immunity, digestion and cell repair.

Also, the slow metabolism of alcohol, aka alcohol tolerance, could means your liver is toxic, which alcohol is only going to worsen.

Any amount of alcohol is addictive

Be aware that even a small amounts of alcohol triggers your brain’s dopamine or reward system. Put more simply, any amount of alcohol you drink is addictive.

If you’re debating with yourself that you couldn’t possibly give up alcohol, remember that. Who’s really talking here? I personally never want to depend on it, or any other substance.