Whether you enjoy a glass of wine with dinner from time to time or regularly spend nights out drinking with friends, you may wonder how alcohol consumption impacts your health. Do you need to cut back or eliminate alcohol to promote good health?...CONTINUE READING THE FULL ARTICLE>>>
One of the main ways alcohol can impact your body is by contributing to inflammation. However, that doesn’t mean you can’t still enjoy a drink here and there. Learn the connection between alcohol and inflammation, how to reduce chronic inflammation, and how much alcohol is generally safe to consume without triggering inflammation.
What’s Inflammation?
Inflammation is a normal and natural part of your body’s defense system. If you get a cut or have an infection, acute inflammation occurs. It’s your body’s way of eliminating something it detects as harmful so you can begin to heal.
Yet, it’s considered chronic inflammation when inflammation lasts a few months to a few years. Chronic inflammation is a major contributor to various chronic diseases. According to StatPearls, these include:
Cardiovascular diseases
Cancer
Diabetes
Rheumatoid arthritis
Allergic asthma
Chronic obstructive pulmonary disease (COPD)
Alzheimer’s disease
Chronic kidney disease (CKD)
Inflammatory bowel disease (IBD)
How Does Alcohol Contribute to Inflammation?
Leads to Producing Inflammatory Compounds
Studies have shown that when your body breaks down alcohol, a bunch of inflammatory compounds are produced. “As alcohol gets broken down by the body, it leaves behind some by-products that can cause damage to the gut, the liver and other organs. This damage triggers an inflammatory response in the body,” says Diana Mesa, RDN, LDN, CDCES, founder of En La Mesa Nutrition.
Lauren Manaker, M.S., RDN, LD, a registered dietitian based in Charleston, South Carolina, says acetaldehyde is one of these harmful toxins produced from alcohol metabolism.
According to a 2023 study in the International Journal of Molecular Sciences, other harmful, alcohol-related compounds include cytokines, chemokines and reactive oxygen species. This study found that the inflammatory response and its impacts on gut health (which we’ll get to soon) can contribute to alcoholic liver disease.
Disrupts Your Gut Health
Your gut health impacts way more than just your bathroom habits. It also plays a role in immune health and chronic inflammation. In fact, gut dysbiosis—a disrupted gut microbiome—is linked with many of the same conditions as inflammation, including allergies, autoimmune diseases and inflammatory bowel disease, per a 2021 study in the International Journal of Molecular Sciences.
Drinking alcohol, especially in excess, can harm your gut health. For one, the toxic compounds in alcohol can directly harm the gastrointestinal system. Plus, gastrointestinal symptoms you may experience from drinking alcohol, like diarrhea or increased gastric acid secretion, can also indirectly harm your gut microbiome.
Drinking alcohol appears to reduce the production of anti-inflammatory bacteria in the gut, such as Bacteroidetes and Firmicutes species, and increase the production of inflammatory bacteria like Proteobacteria, per the 2021 study mentioned above. Plus, alcohol consumption appears to increase intestinal permeability, which allows inflammation-inducing lipopolysaccharides to reach the liver and brain.
How to Reduce Chronic Inflammation
If you’re worried that your alcohol habits may be contributing to inflammation, rest assured that there are a few things you can do to reduce and prevent chronic inflammation.
Manaker recommends consuming a balanced diet rich in anti-inflammatory foods like fruits, vegetables, lean protein, healthy fats and whole grains. Plus, she recommends incorporating foods rich in omega-3 fatty acids and antioxidants like berries, fatty fish and nuts.
Omega-3s are known for their anti-inflammatory effects, and antioxidants can help counter harmful oxidative stress from alcohol consumption. This Anti-Inflammatory Lemony Salmon & Orzo Casserole is rich in omega-3s, and it’s sure to be a hit with you and your family.
As you can probably guess, it’s also helpful to limit your alcohol consumption, especially if you regularly drink multiple drinks a day. You might try swapping out your favorite alcoholic beverage for an anti-inflammatory drink sometimes. It’s also helpful to cut back on or quit smoking, says Mesa.
Manaker also recommends getting seven to nine hours of quality sleep and managing your stress through techniques like yoga, meditation and deep-breathing exercises. “Chronic stress can contribute to persistent inflammation,” says Manaker.
How Much Alcohol Is Safe?
“The quantity and frequency of alcohol consumption play a significant role in impacting inflammation. Moderate drinking may not cause the same level of inflammation as excessive or binge drinking,” says Manaker.
The 2020-2025 Dietary Guidelines for Americans set limits on recommended alcohol intake since it’s linked with not only inflammation but also car crashes, high blood pressure and some types of cancer, per the Centers for Disease Control and Prevention.
The more alcohol you drink, the higher the risk. If you choose to drink, it’s recommended that men consume two drinks or less per day and women consume one drink or less per day. The following are examples of what counts as one drink:
12 ounces of 5% alcohol by volume beer
8 ounces of 7% ABV malt liquor
5 ounces of 12% ABV wine
1.5 ounces of 40% ABV (80 proof) distilled spirits
It’s also worth noting that the recommended maximum above is for each day you choose to drink. The maximum for recommended drinks isn’t cumulative; it’s still unsafe to binge drink on the weekend even if you didn’t drink earlier in the week, for example.
What Type of Alcohol Is the Least Inflammatory?
Mesa says, “The most important thing to consider when drinking alcohol is how much and how often. Even red wine, rich in antioxidants, can be detrimental if consumed in high amounts.” That being said, some types of alcoholic drinks may be worse for inflammation than others.
For one, Manaker says, “Alcoholic drinks made with added sugar may exacerbate inflammation.” That’s because added sugars are linked with inflammation, just like alcohol is, per a 2022 study in Frontiers in Immunology. So, mixed drinks and cocktails with additional sweeteners may exacerbate the potential harm of the alcoholic drink.
You’ll also want to be aware of the alcohol by volume percentage. Beers, wines and ciders vary in ABV; ones with higher ABV may be more detrimental to health since you’re more likely to exceed the recommended daily maximums for alcohol consumption.
So, there’s not really one type of alcohol that’s least inflammatory. Your best bet is to limit your overall alcohol intake and be aware of the ABV and added sugar content of the alcohol you’re consuming.
The Bottom Line
Alcohol can be a culprit in chronic inflammation due to the toxins released when it’s metabolized and its detrimental effects on gut health.
However, if you enjoy having a drink from time to time, just be sure to limit it to two drinks per day for men and one drink per day for women, and try selecting drinks with less added sugars and a lower ABV.
If you want to try drinking less alcohol, these 11 Easy Mocktail Ideas for Celebrating without Alcohol are a great place to start…CONTINUE READING>>
