What we’ll cover
For years, the narrative around alcohol has been simple: a little is good for you. We’ve heard that a glass of red wine benefits your heart or that moderate drinking is healthier than abstaining altogether.
But here’s the hard truth: alcohol isn’t as harmless as we’ve been led to believe.
Alcohol is a leading cause of preventable death worldwide, contributing to fatal car crashes, strokes, and, most concerningly, cancer. Research has linked alcohol to at least seven types of cancer, including breast, liver, and colorectal cancers.
Recently, the Surgeon General called for cancer warning labels on alcoholic beverages—a significant step towards public awareness. This push comes during “Dry January,” a timely reminder of the risks associated with drinking.
So, what does this mean for you? How does alcohol affect your health? Let’s unpack the science and provide actionable steps for making informed decisions.
The Alcohol Alarm: Why Now?
Alcohol consumption surged during the pandemic as many turned to drinking as a coping mechanism. At the same time, research continues to reveal alarming links between alcohol and chronic diseases, particularly cancer.
Studies now show that even moderate drinking can increase your cancer risk, especially for women. Despite this, public awareness of alcohol’s risks remains low. For decades, we’ve been told it’s good for us—but that’s far from the full story.
The Surgeon General’s call for cancer warnings isn’t just about labelling; it’s a response to an urgent public health crisis.
What Makes Alcohol Harmful?
Alcohol’s active ingredient is ethanol, a byproduct of fermentation. While ethanol is what gives alcohol its relaxing effects, it is also toxic in large amounts.
When you consume alcohol, your liver breaks it down into acetaldehyde—a compound classified as a carcinogen. Repeated exposure to acetaldehyde can damage DNA, inflame tissues, and increase cancer risk.
What Counts as a “Drink”?
Not all drinks are created equal, and serving sizes matter:
- 150 ml of wine (12% alcohol)
- 355 ml of beer (5% alcohol)
- 45 ml of distilled spirits (40% alcohol)
However, most people pour larger servings without realizing it. For example:
- A standard 150 ml glass of wine can easily become 200–250 ml in a large glass.
- Craft beers, like double IPAs, often contain up to 10% alcohol, effectively doubling your intake.
Paying attention to serving sizes is critical to understanding how much you’re actually consuming.
Alcohol’s Effects on Your Body
Once alcohol enters your bloodstream, it rapidly impacts nearly every organ:
- Brain: Alcohol’s effects on neurotransmitters cause initial relaxation but impair decision-making and motor skills.
- Liver: Alcohol is converted into acetaldehyde, a toxic compound that damages liver cells and increases cancer risk.
- Gut: Alcohol disrupts the microbiome, triggering inflammation that affects digestion, immunity, and overall health.
Alcohol and Cancer: The Link
A large-scale British Journal of Cancer study analysed over 500 studies and nearly half a million cancer cases. It identified clear patterns of increased cancer risk at all levels of drinking:
- Heavy drinking (>50 grams of alcohol daily):
- Oral and throat cancers: +500% risk
- Liver cancer: +100% risk
- Colorectal cancer: +44% risk
- Moderate drinking (12.5–50 grams daily):
- Breast cancer: +23% risk
- Esophageal cancer: +123% risk
- Light drinking (<12.5 grams daily):
- Even one drink daily increases the risk of breast, throat, and esophageal cancers.
Takeaway: Even small amounts of alcohol increase your cancer risk.
What Does “Increased Risk” Really Mean?
Let’s break this down:
A woman who drinks less than one drink a week has a 16.5% lifetime risk of developing cancer.
- One drink daily: Risk rises to 19%.
- Two drinks daily: Risk increases to 21.8%.
While the relative risk may seem small, these percentages translate into thousands of additional cancer cases globally.
Debunking Alcohol’s “Health Benefits”
The idea that moderate alcohol consumption is good for your heart has been overstated. Studies show that the perceived benefits of alcohol often correlate with healthier lifestyles among moderate drinkers, not the alcohol itself.
For heart health, alternatives like fish oil and nutrient-dense foods provide similar benefits without the risks of alcohol.
Practical Tips for a Healthier Relationship with Alcohol
If you’re rethinking your drinking habits, here are steps to help:
- Assess Your Habits:
Reflect on why you drink. Try alternatives like herbal teas, deep breathing, or adaptogens for relaxation. - Choose Non-Alcoholic Alternatives:
Sparkling water with lime, kombucha, or mocktails can be just as satisfying. - Set Limits:
Decide in advance how much and how often you’ll drink. On special occasions, stick to one or two drinks. - Stay Informed:
Awareness of alcohol’s risks empowers you to make intentional decisions that align with your health goals.
Final Thoughts
Alcohol is not the health elixir it’s often portrayed to be. While occasional indulgence may be fine, regular consumption carries significant risks.
By approaching alcohol mindfully and balancing your choices with your health priorities, you can enjoy life’s moments without compromising your well-being.