https://b-townyouth.co.uk/wp-content/uploads/alcohol.jpg
We've been getting a lot of mixed messages about alcohol.
On one hand, moderate amounts have been linked to health benefits.
On the other hand, it is addictive and highly toxic when we drink too much of it.
The truth is that the health effects of alcohol are actually quite complex.
They vary between individuals, and depend on the amount consumed and the type of alcoholic beverage.
So, how does alcohol affect your health?
Let's have a look...
What Is Alcohol and Why Do People Drink It?
The active ingredient in alcoholic beverages is called ethanol.
Generally referred to as "alcohol," ethanol is the substance that makes you drunk.
Ethanol is produced by yeasts when they digest sugar in certain carb rich foods, such as grapes (wine) or grains (beer).
Alcohol is the most popular recreational "drug" in the world. It can have very powerful effects on your mood and mental state.
Alcohol can reduce self-consciousness and shyness, making it easier for people to act without inhibition. At the same time, it can impair judgment and make people do things that they end up regretting (1, 2).
Some people drink small amounts at a time, while others tend to binge drink. Binge drinking involves drinking large amounts at a time, in order to get drunk.
BOTTOM LINE:
Ethanol is the active ingredient in alcoholic drinks, generally referred to as "alcohol." It can have powerful effects on your mental state.
Alcohol is Neutralized by the Liver
The liver is a remarkable organ with hundreds of functions in the body.
One of its main functions is to neutralize all sorts of toxic substances we consume. For this reason, the liver is particularly vulnerable to damage by alcohol intake (3).
Liver diseases caused by alcohol consumption are collectively called alcoholic liver diseases.
The first of these to appear is fatty liver, characterized by increased fat inside liver cells.
Fatty liver develops in 90% of those who drink more than 16 g (about half an ounce) of alcohol per day and is usually symptomless and fully reversible (4, 5).
In heavy drinkers, binge drinking may cause the liver to become inflamed. In worst case scenarios, liver cells die and get replaced with scar tissue, leading to a serious condition called cirrhosis (3, 6, 7).
Cirrhosis is irreversible and associated with many serious health problems. In advanced cirrhosis, getting a new liver (a liver transplant) may be the only option.
BOTTOM LINE:
Alcohol is metabolized by the liver, and frequent consumption can lead to increased fat inside liver cells. Alcohol abuse can lead to cirrhosis, a very serious condition.
Alcohol and the Brain
Excessive alcohol consumption can have numerous adverse effects on the brain.
Ethanol basically reduces communication between brain cells, a short-term effect responsible for many of the symptoms of being drunk.
Binge drinking may even lead to a blackout, a phenomenon characterized by memory loss (amnesia) during a heavy drinking episode (8).
These effects are only temporary, but chronic alcohol abuse may cause permanent changes in the brain, often leading to impaired brain function (9, 10, 11).
The brain is actually very sensitive to damage caused by chronic alcohol abuse (12), which may increase the risk of dementia (13) and cause brain shrinkage in middle-aged and elderly people (14, 15).
In worst case scenarios, the severity of brain damage may impair people's ability to lead an independent life.
Conversely, drinking moderately has been linked with reduced risk of dementia, especially in elderly people (16, 17, 18).
BOTTOM LINE:
While alcohol intoxication is only temporary, chronic alcohol abuse can impair brain function permanently. However, moderate drinking may have benefits for brain health, especially among elderly people.
Alcohol and Depression
The association of alcohol intake and depression is close but complex (19).
While alcohol intake and depression seem to increase the risk of each other simultaneously, alcohol abuse may be the stronger causal factor (20, 21, 22).
Many people suffering from anxiety and depression drink intentionally to reduce stress and improve mood (23, 24). This may work for a few hours, but will worsen overall mental health and lead to a vicious cycle.
Heavy drinking has actually been shown to be a major cause of depression in some individuals, and treating the alcohol abuse leads to big improvements (25, 26, 27).
BOTTOM LINE:
Alcohol abuse and depression are linked. People may start abusing alcohol due to depression, or become depressed from abusing alcohol.
Alcohol and Body Weight
Obesity is a serious health concern.
Alcohol is actually the second most energy rich nutrient after fat, providing about 7 calories per gram.
Beer contains a similar amount of calories as sugary soft drinks, ounce for ounce, whereas red wine contains twice as much (28, 29, 30).
However, studies investigating the link between alcohol and weight have provided inconsistent results (31).
It seems that drinking habits and preferences may play a role.
For example, moderate drinking is linked to reduced weight gain (32, 33), whereas heavy drinking is linked to increased weight gain (34).
Also, drinking beer regularly may cause weight gain (35, 36), whereas wine consumption may reduce it (31, 35).
BOTTOM LINE:
The evidence on alcohol and weight gain is mixed. Heavy drinking and beer are linked to increased weight gain, while moderate drinking and wine are linked to reduced weight gain.
Alcohol and Cardiovascular Health
Cardiovascular disease is the leading causes of death in modern society.
It is actually a broad category of diseases, the most common of which are heart attacks and strokes.
The relationship between alcohol and cardiovascular disease is complex, and seems to depend on several factors.
Light to moderate drinking is linked to reduced risk of cardiovascular disease, while heavy drinking appears to increase the risk (37, 38, 39, 40).
There are several possible reasons for the beneficial effects of drinking moderately.
Moderate alcohol consumption may:
Raise HDL (the "good") cholesterol in the bloodstream (41).
Decrease blood pressure, a major risk factor for heart disease (42).
Lower the concentration of fibrinogen in the blood, a substance that contributes to blood clots (43).
Cut the risk of diabetes (44), another major risk factor of heart disease.
Reduce stress and anxiety temporarily (41, 45).
BOTTOM LINE:
Moderate alcohol consumption is linked to reduced risk of cardiovascular disease, but heavy drinking appears to increase the risk.
Alcohol and Type 2 Diabetes
Type 2 diabetes is a common metabolic disease, currently affecting about 8% of the world's population (46).
Characterized by abnormally high blood sugar, type 2 diabetes is caused by reduced uptake of glucose (blood sugar) by cells, a phenomenon known as insulin resistance.
Drinking alcohol in moderation appears to reduce insulin resistance, helping to fight the main symptoms of diabetes (47, 48, 49, 50).
As a result, drinking alcohol with meals may cut the rise in blood sugar by 16-37% compared to water (51). Blood sugar between meals (fasting blood glucose) may also go down (52).
In fact, the overall risk of diabetes tends to be reduced with moderate alcohol consumption. However, when it comes to heavy drinking and binge drinking, the risk is increased (53, 54, 55, 56).