From clinking glasses for a toast to unwinding with friends after a long day, alcohol has played a central role in shaping traditions and celebrations for centuries.
While it can foster connection and enhance social experiences, beneath the celebratory surface lie beneficial and harmful effects. Depending on how much and how often you drink, these effects can impact your health and quality of life.
Understanding the physiological and psychological effects of alcohol consumption can help you make an informed choice about whether to raise a glass or take a pass on that next round.
If you’re wondering what happens to your body when you drink alcohol regularly, here’s what you need to know.
Potential Health Benefits of Alcohol
“Some studies suggest that moderate alcohol intake, particularly from red wine, may have cardiovascular benefits, such as increasing ‘good’ HDL cholesterol levels and offering mild blood-thinning effects that reduce blood clot risks,” says Nichole Andrews, RDN, a registered dietitian and owner of Nutrition with Nichole, LLC.
The heart-protective potential of red wine is believed to be partially due to its high concentration of plant compounds called polyphenols, especially resveratrol. This antioxidant, found in grape skins, may prevent inflammation and clogged arteries by reducing the oxidation of harmful LDL cholesterol.
However, more recent research warns against using alcohol as a strategy for improving heart health, says Andrews. The reason? The risks may outweigh any potential benefits. “Individuals vary in their cardiovascular responses to alcohol, and even low levels of drinking can increase the risk of hypertension and heart disease for some people,” she adds. Therefore, you should always speak to your healthcare provider before consuming alcohol for heart health.
Risks and Negative Effects of Alcohol
Although red wine is often celebrated for its heart-protective properties, drinking alcohol isn’t risk-free. Excessive alcohol intake, in particular, can adversely impact various aspects of your well-being, from your immediate safety to your long-term health.
Excessive alcohol can be categorized in four ways, according to the Centers for Disease Control and Prevention (CDC):
Binge drinking: Consuming four or more drinks for women or five or more for men in one sitting.
Heavy drinking: Having eight or more drinks for women or 15 or more drinks for men per week.
Underage drinking: The consumption of alcohol by people younger than age 21.
Drinking during pregnancy: Consuming any amount of alcohol while pregnant.
Short-Term Effects
There are multiple short-term risks of excessive alcohol consumption. These may include impaired physical and mental functioning, such as reduced coordination, slower reaction times, and poor judgment—all of which significantly raise the risk of accidents and injuries, says Julia Diaz, RDN, a registered dietitian and owner of Thyroid Cancer Coach, LLC.
In addition to triggering tell-tale hangover symptoms like headache, nausea and fatigue, alcohol can also lead to dehydration, gastrointestinal discomfort, risky behavior, and poor sleep, says Diaz. “In severe cases, excessive consumption can lead to life-threatening alcohol poisoning, marked by vomiting, seizures and slowed breathing,” she emphasizes.
Long-Term Health Risks
The initial buzz and immediate effects of alcohol may be familiar. Here’s how the long-term consequences of excessive drinking can gradually take a toll on your health.
1. May Damage Your Liver
When you overindulge in alcohol, your liver, which is responsible for breaking down toxins like alcohol, can become overworked, explains Andrews. This may lead to fat buildup, inflammation, and eventually scarring of liver tissue. “Over time, this repeated damage can result in cirrhosis, where the liver becomes so scarred that it loses functionality,” she explains. This may eventually raise the risk of liver cancer.
2. Your Risk of Cancer May Increase
The link between alcohol consumption and cancer extends beyond the liver. Research indicates that excessive drinking may also elevate the risk of developing cancers of the mouth, throat, esophagus, colon, rectum and breast., How does this happen? “When alcohol is metabolized, it produces acetaldehyde, a toxic compound that damages DNA and impairs the body’s ability to repair this damage,” says Andrews. “This DNA damage can set the stage for cancerous growth.”
Alcohol can also increase specific hormones, such as estrogen, which may raise the risk of hormone-related cancers, particularly breast cancer. Another way alcohol can contribute to cancer growth is by acting as a solvent, allowing carcinogenic substances to enter cells more easily, says Andrews. Research shows that even low levels of alcohol can be potentially harmful, as there is no safe level for cancer risk, adds Diaz.
3. Your Mental Well-Being May Suffer
Managing alcohol intake is crucial not only for physical health but also for preserving your mental well-being. Alcohol has been shown to disrupt neurotransmitters, which can elevate the risk of anxiety, depression, impulsivity and psychosis over time, says Diaz. Chronic alcohol consumption can also lead to a deficiency in vitamin B1 (thiamin), potentially resulting in serious neurological disorders like Wernicke-Korsakoff syndrome, she adds. “Long-term heavy drinking may contribute to cognitive decline and increase the risk of dementia and neurodegenerative diseases, [such as Alzheimer’s and Parkinson’s disease],” adds Andrews.
Alcohol Consumption Recommendations and Limits
To minimize the potential health risks of alcohol, the National Institutes of Health (NIH) recommends either abstaining from alcohol entirely or drinking in moderation.
Moderate alcohol consumption is typically defined as no more than one drink per day for women and up to two drinks per day for men. To put this into perspective, a standard drink is:
12 ounces of regular beer
5 ounces of wine
1.5 ounces of distilled spirits
However, certain people, such as those who are pregnant, take medications that interact with alcohol, or have a history of addiction, are advised to abstain from alcohol consumption.
The Bottom Line
Alcohol has long held a prominent place in our society and culture. While moderate alcohol consumption may offer some small cardiovascular benefits, the risks of consumption may outweigh these potential benefits. Additionally, drinking excessively has been shown to increase the risk of accidents and injuries. Longer-term, it may impair liver function, increase the risk of certain cancers, and adversely affect cognitive and mental health.
If wine is your drink of choice, many of the heart-healthy compounds found in wine can also be found in red grape juice, non-alcoholic wine and green tea. So, whether you choose to indulge in the occasional alcoholic drink or opt for a sober celebration, you can still clink glasses!
Does drinking alcohol have any benefits?
Moderate alcohol consumption has been associated with higher levels of beneficial HDL cholesterol. However, the risks of developing high blood pressure and heart disease may outweigh this benefit.
Is alcohol good or bad for health?
Moderate red wine consumption may support some aspects of heart health. However, excessive alcohol consumption is linked to headaches, nausea, poor coordination, and an increased risk of accidents and injuries. Long-term effects include liver damage, increased cancer risk, and poorer cognitive and mental health.
How much alcohol is healthy?
The NIH recommends that women consume no more than one drink of alcohol daily and men limit their intake to two drinks per day.
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