Alcohol consumption is a nuanced issue, with a range of benefits and risks to consider. By understanding these factors, we can make informed decisions about our alcohol consumption. – By Dr Harold Gunatillake

 

It’s common to find people, including women, who don’t enjoy going out with friends for a drink or having something to sip on when the occasion arises!

Moderate drinking is associated with a longer life compared to both non drinkers and heavy drinkers; however, the reasons for this connection remain unclear.

The 90+ Study conducted by the University of California, Irvine’s Institute for Memory Impairments and Neurological Disorders found that consuming about two glasses of wine or beer daily was linked to an 18% reduction in the risk of early death.

Additionally, a meta-analysis of 34 prospective cohorts revealed that for women, consuming 1-2 drinks and for men, 2-4 drinks per day was associated with a lower risk of all-cause mortality.

Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, notes that moderate drinkers who average one to two drinks daily tend to live longer.

However, some researchers argue that moderate drinking may reflect a healthier lifestyle rather than being the cause of longevity. For instance, individuals who drink wine or who only consume alcohol with meals may exhibit moderation in other aspects of their lives or may be more likely to engage in other healthy behaviours.

A significant meta-analysis involving 34 prospective cohort studies with a total of one million subjects found that consuming 1-2 drinks per day for women and 2-4 drinks per day for men was inversely associated with total mortality, showing an estimated benefit of 16-19%. In other words, the cumulative evidence suggests that moderate drinkers had lower all-cause mortality and fared better than those who did not drink at all, even after accounting for various confounding factors.

Additionally, a more recent review of 83 prospective cohorts indicated that consuming alcohol at a level of 100 grams per week (approximately one drink per day) was associated with the lowest risks of cardiovascular disease. However, this study, which focused on 600,000 drinkers, did not adequately address the risks associated with non-drinkers. Interestingly, the data revealed that non-drinkers had a hidden risk that was 20% higher than that of moderate drinkers.

These findings align with previous studies, but the idea that moderate drinking could be beneficial is novel and contrasts mainstream beliefs, which typically suggest that abstaining from alcohol is preferable.

Drinking excessive amounts of alcohol poses significant risks to both physical health and safety. It can contribute to a higher incidence of accidents and

injuries due to impaired judgment and coordination. Chronic alcohol consumption is linked to a range of serious health problems, including liver disease, which encompasses conditions like cirrhosis and liver cancer.

Additionally, heavy drinking

can elevate the risk of

developing high blood pressure, increasing the likelihood of heart disease and stroke.

Moreover, alcohol has been associated with various

types of cancer, including those of the mouth, throat, oesophagus, liver, and breast. Pregnant individuals who consume alcohol risk their baby’s health, as it can lead to congenital anomalies—congenital disabilities that affect the baby’s structure or function. These conditions can have lasting effects on development and overall health. Therefore, it is crucial to be aware of the dangers associated with excessive alcohol intake and to consider moderation for the sake of one’s health and well- being.

Research has indicated that moderate alcohol consumption may be associated with a lower risk of developing heart disease and certain types of cancers, such as colon and breast cancer. Red wine is particularly highlighted for its potential health benefits because it contains antioxidants, such as resveratrol and flavonoids. These compounds are believed to contribute to reducing inflammation and improving heart health by helping to maintain healthy blood vessels and reducing the risk of arterial plaque buildup.

It is crucial to clarify that these potential health benefits are only observed with moderate alcohol consumption. Moderate drinking is generally defined as consuming one standard drink per day for women and up to two standard drinks per day for men. A standard drink typically contains about 14 grams of pure alcohol, which can be found in:

• 12 ounces of beer (with about 5% alcohol content)
• 5 ounces of wine (with about 12% alcohol content)
• 5 ounces of distilled spirits (with about 40% alcohol content)

Exceeding these recommended limits can significantly increase the risk of various health issues. Heavy drinking can lead to an array of problems, including liver disease, high blood pressure, cardiovascular issues, and a heightened risk of developing certain cancers. Therefore, while moderate alcohol intake may offer some health benefits, it is essential to consume alcohol responsibly and be aware of the potential risks associated with overconsumption.

It is pertinent at this moment to discuss how to moderate alcohol consumption.

Here are some tips for moderating alcohol consumption:

1. Set limits: Decide how many days a week you will drink and how many drinks you will Consider creating a budget for your alcohol expenses.
2. Count your drinks: Understand how much alcohol is in a standard drink and measure your drinks at You can use a drinking tracker card, a calendar, or notes on your phone to keep track.
3. Schedule alcohol-free days: Choose specific days each week when you will not consume any
4. Alternate between alcoholic and non-alcoholic drinks: For every alcoholic drink, have a non-alcoholic
5. Manage triggers: Limit your time with people, in places, or engage in activities that encourage you to drink more than you intend.
6. Find support: Seek assistance from a friend, family member, or healthcare provider.
7. Slow down: Avoid drinking in rounds and try to finish your current drink before ordering
8. Choose lower-strength drinks: Instead of strong beers or wines, choose those with a lower alcohol content.
9. Stay hydrated: Drink a glass of water before consuming alcohol and alternate alcoholic drinks with water or other non-alcoholic
10. Avoid mixed drinks: Mixed drinks often contain high calories and sugar Instead, enjoy neat drinks, mix with water or soda water, or choose a glass of wine.

Further dialogue on topics such as consuming alcohol for social health, overall well-being, and the importance of strong family relationships, among others. In this context, it is often suggested that men limit their alcohol consumption to 2 drinks per day and women to 1 drink per day, a guideline that has been recognised for many years.

Professor Morten Grønbæk, Dr Med Sci, PhD, from the Centre for Alcohol Research at the National Institute of Public Health, University of Southern Denmark, wrote in the Journal of Internal Medicine on March 10, 2009, about the positive and negative effects of alcohol. He states, “High alcohol intake increases the risk of several health issues, including dementia, breast cancer, colorectal cancer, cirrhosis, upper digestive tract cancer, and alcohol dependency. On the other hand, alcohol can have beneficial effects for some individuals, particularly in preventing heart thrombosis. The public health implications of these findings are significant. The recommended drinking limits in the UK and Denmark—21 drinks per week for men and 14 drinks per week for women—appear appropriate. However, a broader public health message promoting the beneficial effects of alcohol does not seem to resonate in Western societies, where only a small portion of the population abstains from drinking, often for valid reasons.”

Epidemiological evidence demonstrates the beneficial effects of alcohol consumption. Both case-control and cohort studies have consistently indicated that individuals who engage in light to moderate drinking exhibit a lower risk of developing cardiovascular disease and lower mortality rates compared to non-drinkers. Most researchers concur that this diminishing risk pattern can be interpreted as a causal relationship, although the strength of the observed protective effect is subject to ongoing debate. Many studies report a reduction in the risk of cardiovascular disease in the range of 25 to 30 per cent.

Several plausible mechanisms have been proposed to account for the apparent cardio-protective effect associated with light to moderate alcohol intake. The most significant prospective studies suggest that the impact of alcohol on cardiovascular health may be modulated by factors such as age and gender. For example, two critical studies conducted in the United States indicate that the cardio-protective effect appears more pronounced among older adults. This finding is further supported by a recent meta- analysis conducted by Corrao et al., which revealed that the cardioprotective effect of alcohol varies between men and women.

In summary, although the cardio-protective effects of light to moderate alcohol consumption are well established across a substantial body of epidemiological research, various factors may influence the strength of this association.

Breast cancer research

In the realm of breast cancer research, significant findings have emerged that everyone should be aware of.

Research indicates that alcohol is a significant risk factor for breast cancer in women. Studies consistently show that even moderate

alcohol consumption is associated with an increased risk of developing breast cancer in women. The greater the amount of alcohol consumed, the higher the risk, suggesting that even light drinking can slightly elevate the chances of developing the disease.

Data from the Sri Lankan National Cancer Registry reveals that the incidence of breast cancer among women in Sri Lanka is steadily increasing. The age-standardized incidence rate has notably risen over the years, making breast cancer the most common cancer among females in the country.

It is important to note that most Sri Lankan women do not consume alcohol, except for a few women from affluent backgrounds who may have a glass of wine at social functions. Therefore, it is essential to critically assess the findings presented by researchers, as these conclusions can evolve.

Embrace the moment without guilt—savour your favourite drink and enjoy quality time with your family.

End